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(continued) Dietary supplements and sports foods with evidence-based uses in sports nutrition. These supplements may perform as claimed but inclusion does not imply endorsement by this position stand.
Source publication
It is the position of the Academy of Nutrition and Dietetics (Academy), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) that the performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies. These organizations provide guidelines for the appropriate type, amount, and timing of...
Contexts in source publication
Context 1
... A supplement manufacturer's claim of "100% pure," "pharmaceutical grade," "free of ban- ned substances," "Natural Health Product e NHPN/NPN" (in Canada) or possessing a drug identification num- ber are not reliable indications that guarantee a supplement is free of banned substances. However, com- mercial, third-party auditing programs can independently screen dietary supplements for banned and restricted (continued on next page) Figure 2. Dietary supplements and sports foods with evidence-based uses in sports nutrition. ...
Context 2
... Australian Institute of Sport has developed a classification system that ranks sports foods and supplement ingredients based on significance of scientific evi- dence and whether a product is safe, legal, and effective in improving sports performance. 142 Figure 2 serves as a general guide to describe the ergogenic and physiologic effects of potentially beneficial supplements and sport foods. 141,[143][144][145][146][147][148] This guide is not meant to advocate specific supplement use by athletes and should only be considered in well-defined situations. ...
Citations
... Athletes engage in a range of environmental and behavioural strategies to enhance performance [1][2][3]. Strategic, periodised, and individually tailored sports nutrition interventions have been shown to influence athletic performance [4]. In ideal situations, athletes work collaboratively with sports dietitians to develop and continuously improve their personal nutrition plan to achieve their sports performance goals while also considering their personal circumstances, preferences, and health [5]. ...
... Three intervention studies [63,64,66] provided specific sports nutrition recommendations for energy or macronutrient (carbohydrate and/or protein) intakes for daily fuelling and for training and performance in agreement with either the American College of Sports Medicine (ACSM), International Society for Sports Nutrition, the International Olympic Committee (IOC) guidelines for athletes, or the recommendations for adolescents from Sports Dietitian Australia [4,[68][69][70][71]. Two studies based fuelling-related dietary advice on the participants' previous dietary intakes [58,61], and another recommended a 'typical athlete meal' according to the calculated energy needs of the athletes [65]. ...
... The remaining two did not provide sports-specific nutrient recommendations [59,60]. Two intervention studies assessed whether carbohydrate and protein intakes from the prescribed MedDiet met sports nutrition guidelines [4,71,73]. Adolescent athletes [65] consumed an average of 1.5 g/kg of body weight per day (BW/d) of protein with 50-60% derived from animal sources, thus meeting the minimum recommendation set for adult athletes [71]. The average carbohydrate intake was between 5 and 7 g/kg of BW/d across the six-month study, which also met sports nutrition guidelines for carbohydrates [73]. ...
Background/Objectives: Athletes seek healthy diets for their health and performance. The Mediterranean Diet (MedDiet) has been widely studied for its health benefits. We conducted a scoping review of the scientific literature for studies reporting on the relationship between MedDiet adherence and performance and health outcomes in athletes. Methods: Five bibliographic databases were searched from inception to December 2023. We included studies with any competing, recreational, professional, elite, or occupational athlete (of any age) who played a physical sport as part of a team or as an individual, in which the MedDiet was used as an intervention, or adherence was measured. A total of 7993 unique records were identified, screened, and assessed for eligibility. Results: A total of 32 studies were included: 23 observational studies, 6 randomised controlled trials, and 3 quasi-experimental studies. Almost all studies (n = 31) were conducted in Mediterranean countries. Anthropometrics (n = 19) and body composition (n = 12) were the two most measured outcomes. There was a wide range of athlete ages and calibres and great variability in the outcomes reported; however, there were limited reports for each outcome. Only one RCT reported on specific sport-related performance outcomes. Three RCTs provided individualised dietary recommendations for macronutrients based on sports nutrition guidelines, but only two of them assessed macronutrient intake. Conclusions: This is the first scoping review of MedDiet adherence on outcomes related to sport. We found a limited evidence base across different sports and athletes, with few studies conducted outside of Mediterranean countries. Importantly, more intervention studies are needed to provide high-level causal evidence on the impact of the MedDiet pattern on performance and health outcomes in athletes.
... Research indicates that iron supplementation can significantly improve iron status and aerobic capacity in athletes with iron deficiency [6]. Proper iron supplementation is crucial for athletes, particularly those at risk of deficiency, as it can significantly improve iron status and, consequently, athletic performance [7]. However, iron supplementation must be carefully managed, as excessive iron intake can lead to adverse effects, including gastrointestinal discomfort and oxidative stress [8]. ...
Iron is an essential mineral that plays a critical role in athletic performance, particularly through its involvement in oxygen transport and energy metabolism. This study investigates the awareness, perceptions, and dietary behaviors related to iron intake among athletes, focusing on the prevalence and impact of iron deficiency. A survey of 60 participants aged 16 to 59 revealed that 34% experienced symptoms of iron deficiency, with higher rates among females (41%) and those engaged in intense exercise. The study found a positive correlation between the consumption of iron-rich foods and self-assessed athletic ability, emphasizing the importance of diet in maintaining optimal iron levels. However, the frequency of iron-rich food consumption did not significantly impact recovery speed, suggesting that other factors, such as exercise intensity, play a more significant role in recovery. The findings underscore the need for targeted nutritional strategies and educational initiatives to address iron deficiency, particularly in high-risk groups. The study also highlights the complexity of athletic nutrition, where multiple nutrients and factors contribute to overall performance. Future research should explore the long-term effects of iron supplementation and the specific needs of different athlete populations to optimize performance and health.
... Consequently, sports nutrition professionals increasingly advocate for whole-food-based diets rich in nutrients and tailored supplementation only when necessary. For instance, a whole-food approach emphasizing lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables can naturally provide the macronutrients, micronutrients, and antioxidants needed to support recovery and reduce injury risk [20]. Wearable technology is an emerging trend that allows athletes to track hydration status, nutrient intake, and energy expenditure in real-time, providing immediate feedback to help athletes adjust their nutrition and hydration strategies dynamically. ...
Introduction and Purpose: Nutrition and hydration play critical roles in supporting athletic performance, injury prevention, and effective recovery, impacting both amateur and elite athletes. This literature review explores current evidence on nutritional and hydration strategies that promote musculoskeletal health, reduce injury risk, and optimize recovery following injury. Material and Methods: A comprehensive literature review was conducted using the PubMed and Google Scholar databases, focusing on articles published up until the end of 2023. Keywords used in the search included: “nutrition strategies”, “hydration”, “injury prevention”, “nutrition” and “recovery”. Articles were selected based on their relevance to the topic and quality of evidence. Results: The review reveals that hydration plays a critical role in reducing the risk of injury and optimizing recovery. Dehydration is associated with increased muscle fatigue, cramps, and a greater likelihood of heat-related injuries, impairing physical performance. Furthermore, nutritional strategies, particularly protein intake post-exercise, are essential for muscle recovery, reducing inflammation, and speeding up the healing process. Conclusions: Implementing appropriate dietary strategies, including adequate hydration, balanced macronutrient intake, and electrolyte replenishment, can significantly reduce the risk of injury, enhance performance, and accelerate recovery times.
... According to dietary recommendations (72), carbohydrate supply during low-intensity and technical exercise, should be 3-5 g/kg of b.w./day. Athletes doing moderate amounts of highintensity training (about 1 h/day) should provide 5-7 g carbohydrates/kg of b.w./day, while endurance trainers doing moderate to high-intensity training (about 1-3 h/day) should take in 6-10 g carbohydrates/kg of b.w./day. ...
... An adequate supply of protein, especially branched-chain amino acids, is key to regulating muscle protein synthesis (86). International sports organizations recommend that the protein intake of physically active individuals should be between 1.2 and 2.0 g/kg of b.w./day, as recommended by the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine (ACSM) (72), which is confirmed by the guidelines of The International Society for Sports Nutrition (ISSN), which give a range of 1.4-2.2 g/kg of b.w./day (61). ...
... Foods rich in fat are high in calories, which in the mountains can help prevent weight loss. According to recommendations, athletes should consume a moderate amount of fats from 20% to 35% of their daily caloric needs, while during regular highvolume training they can safely take in up to 50% (61,72,89). A high-fat diet appears to be beneficial during high-altitude sojourns (37), due to increased leptin expression, resulting in decreased appetite and increased β-oxidation of fatty acids. ...
Staying and climbing in high mountains (>2,500 m) involves changes in diet due to poor access to fresh food, lack of appetite, food poisoning, environmental conditions and physiological changes. The purpose of this review is to summarize the current knowledge on the principles of nutrition, hydration and supplementation in high-altitude conditions and to propose practical recommendations/solutions based on scientific literature data. Databases such as Pubmed, Scopus, ScienceDirect and Google Scholar were searched to find studies published from 2000 to 2023 considering articles that were randomized, double-blind, placebo-controlled trials, narrative review articles, systematic reviews and meta-analyses. The manuscript provides recommendations for energy supply, dietary macronutrients and micronutrients, hydration, as well as supplementation recommendations and practical tips for mountaineers. In view of the difficulties of being in high mountains and practicing alpine climbing, as described in the review, it is important to increase athletes' awareness of nutrition and supplementation in order to improve well-being, physical performance and increase the chance of achieving a mountain goal, and to provide the appropriate dietary care necessary to educate mountaineers and personalize recommendations to the needs of the individual.
... The products in question are also a rich source of protein (about 25%), characterized by a high content of L-arginine-an amino acid that is a precursor of nitric oxide (NO)-an endogenous vasodilator. The effect of L-arginine is i.e. improvement of blood supply and oxygenation of skeletal muscles, which is especially desirable in athletes, therefore it is recommended to enrich the diet, especially in this population group, with products containing this amino acid [4]. The carbohydrate content in nuts is low (12-30%), the highest of which is in cashews, pistachios, and almonds - 30,27, and 22% respectively [4]. ...
... The effect of L-arginine is i.e. improvement of blood supply and oxygenation of skeletal muscles, which is especially desirable in athletes, therefore it is recommended to enrich the diet, especially in this population group, with products containing this amino acid [4]. The carbohydrate content in nuts is low (12-30%), the highest of which is in cashews, pistachios, and almonds - 30,27, and 22% respectively [4]. Nuts are a good source of dietary fiber, minerals (calcium, magnesium, iron, zinc, potassium, phosphorus), vitamins E and K, folic acid, and phenolic compounds [3]. ...
World production and consumption of nuts continue to rise year on year. Nuts, due to their high nutrient content, are becoming increasingly popular among consumers. A potential health risk may result from the consumption of nuts contaminated with metallic trace elements like cadmium or lead. In this research, we measured the content of Cd, Pb, Cr, and Ni in various edible nuts. All elements were detected using the electrothermal atomic absorption spectrometry analytical technique (ETAAS). The study material comprised 69 nut samples including almonds, cashews, hazelnuts, peanuts, and walnuts available on the Polish market. Indicators such as the hazard quotient (HQ) and hazard index (HI) were used to assess the health risk of consumers. The concentrations of elements in all analyzed samples of nuts were as follows: Cd: peanuts > almonds > hazelnuts > walnuts > cashews, Pb: peanuts > almonds > hazelnuts > walnuts > cashews, Ni: cashews > peanuts > walnuts > hazelnuts > almonds, Cr: almonds > cashews & hazelnuts > peanuts > walnuts. Health risk indicators estimated for consumers whose diet is rich in nuts, in which metallic trace elements were recorded, indicate that an unacceptable impact may occur, and the risk of negative health effects (non-cancer) will be moderate to high.
... The provision of sufficient carbohydrate (CHO) intake prior to prolonged endurance exercise is essential for competitive endurance athletes to optimise their exercise performance (Thomas et al. 2016). The recommendation on pre-exercise CHO intake involves several stages, namely CHO loading (48-72 h pre-exercise), CHO pre-event (1-4 h pre-exercise), and CHO ingestion during the prolonged exercise (Burke et al. 2019). ...
... Upon arrival, the participant emptied his bladder, and a midstream urine sample was collected to determine urine specific gravity (USG) (Atago Co. Ltd, PAL-10S, Tokyo, Japan). The USG value was used to indicate the participants' hydration status, and values of >1.020 are suggested as a dehydration state (Thomas et al. 2016). Thereafter, the participant's pre-exercise nude body mass was measured (Mettler Toledo, Columbus, Ohio, USA), and an indwelling cannula was inserted in a forearm vein for blood sampling throughout the trial. ...
Relative to exercise in a thermoneutral environment, there is only limited evidence demonstrating that a low glycaemic index (LGI) pre-exercise meal can enhance endurance exercise performance in a hot-humid (HH) condition. Also, previous studies predominantly utilised Western-based and single food items, with minimal focus on Asian-based mixed meals. This study aimed to investigate the impact of pre-exercise LGI and high glycaemic index (HGI) rice-based mixed meals on endurance performance among acclimatised trained athletes in HH condition (32 °C, 65% relative humidity). Twelve native-born endurance-trained male runners (age 22.0 ± 5.8 years; peak oxygen consumption (V̇O2peak) 64.2 ± 5.5 mL kg⁻¹ min⁻¹) completed two trials consisting of 45 min steady-state (SS) run at 70% V̇O2peak followed by 10 km performance run (TT10km). Three hours before exercise, participants consumed an isocaloric rice-based mixed meals containing either LGI (GI value = 47) or HGI (GI value = 80), providing 1.3 g of carbohydrate (CHO) per kg of body mass. Participants ran faster during TT10 km after consuming the LGI meal compared to the HGI meal (LGI: 55.18 ± 1.22 vs. HGI: 57.03 ± 2.25 min, p = 0.010). End rectal temperature did not significantly differ between trials (LGI: 39.16 ± 0.74 vs. HGI: 38.95 ± 0.46 °C, p = 0.352). Fat oxidation was higher during the SS run in the LGI compared to the HGI trial (LGI: 0.19 ± 0.05 vs. HGI: 0.13 ± 0.19 g min⁻¹, p = 0.001). This study demonstrated that, relative to HGI, consuming a pre-exercise LGI rice-based mixed meal enhanced endurance performance in HH environment among acclimatised trained male athletes.
... These stimuli and attitudes toward food can significantly impact dietary choices. As the literature reveals, socio-demographic factors influence dietary habits in sports settings [1,2,6]. However, more research should focus explicitly on biathletes, suggesting a need for further exploration [9,[36][37][38][39][40][41]. ...
Introduction: This study investigated the influence of sociodemographic factors on the dietary habits of athletes of the Polish Biathlon Association. Focusing on age, education, employment status, and gender, this research assesses food choices, meal preparation, and nutritional awareness within a structured sports environment. A cross-sectional survey of 54 athletes was conducted using a modified “Eating Habits of Poles” questionnaire to explore food selection, preparation methods, consumption patterns, and nutritional perspectives. This focus on biathletes emphasizes their distinct dietary needs, which arise from the demanding combination of endurance and precision in their sport, providing valuable insights for tailored dietary strategies to enhance their performance and overall health. Results: The results indicate that age, education, and employment status significantly influence Polish biathletes’ dietary habits and nutritional awareness. Older athletes (under 23 years) demonstrated significantly higher nutritional awareness regarding modern dietary trends (p = 0.015). In contrast, 50% of higher-education athletes were more engaged in meal planning and healthier food choices than those with elementary education (p = 0.031). Employment status also played a role; 70% of the athletes were students who exhibited more convenience-based food choices, whereas 30% were employed and maintained more structured eating patterns (p = 0.008). Minimal gender differences were found, with 50% of male and 50% of female athletes showing similar dietary habits, likely due to standardized nutrition programs provided to all athletes. Conclusions: This indicates a potential need for further research to determine whether professional dietary support can effectively address typical gender-related variations in food behavior and lead to improvements in dietary outcomes. This study highlights the importance of targeted nutrition education and professional support for optimizing the nutritional habits of professional athletes. This emphasizes that socio-demographic factors such as age, education, and employment status significantly shape these behaviors, underscoring the need for personalized nutritional strategies within athletic programs.
... Nutritional strategies are a critical component in enhancing performance, particularly for longdistance runners [2]. Carbohydrate loading, for example, has been widely adopted by endurance athletes to maximize glycogen stores in muscles before competition, as glycogen depletion is a primary factor in fatigue [3]. Meanwhile, emerging research highlights the potential of protein-augmented diets in endurance performance, suggesting that protein may play a role in muscle recovery and prolonged energy availability [4,5,6]. ...
... This study provides important insights into the effectiveness of carbohydrate-loading and protein-augmented diets for marathon performance. Our findings are consistent with existing literature, which emphasizes the critical role of carbohydrate intake in optimizing endurance performance [3]. Participants in the carbohydrate-loading group (CLG) outperformed both the protein-augmented group (PAG) and the control group (CG) in terms of completion time, muscle glycogen preservation, and pacing consistency, reinforcing the well-established benefits of carbohydrate-loading in endurance events [1]. ...
Endurance athletes, particularly marathon runners, face unique nutritional demands to sustain high levels of physical activity over extended periods. This study explores various nutritional strategies for optimizing performance in marathon runners, with a focus on carbohydrate intake, hydration, and micronutrient supplementation. Data were collected from a cohort of 50 marathon runners through dietary assessments, physical performance tests, and self-reported race experiences. The study employed both cross-sectional and longitudinal approaches to evaluate the impact of nutrition on running efficiency, endurance, and recovery. Results revealed that runners consuming high-carbohydrate diets (8-12 g/kg body weight) demonstrated improved endurance, reduced fatigue, and faster recovery compared to those with lower carbohydrate intake. Timing of carbohydrate consumption—particularly during pre-race meals and mid-race fueling—was critical for maintaining optimal glycogen stores and sustaining energy levels. Hydration strategies were also essential, with balanced sodium and electrolyte intake proving beneficial in preventing dehydration and electrolyte imbalances. Additionally, micronutrient supplementation, especially iron and vitamin D, was associated with enhanced oxygen transport and reduced risk of injury. Our findings underscore the importance of individualized nutrition plans tailored to an athlete's body weight, race distance, and environmental conditions. Moreover, the study highlights the role of carbohydrate periodization, protein intake, and proper hydration in improving performance during marathon events. The research identifies key gaps in knowledge, such as the long-term effects of various macronutrient ratios and the need for more personalized nutritional strategies based on genetic and metabolic profiles.
... The AND, DC, and ACSM recommend sodium ingestion during exercise for athletes with high sweat rates (>1.2 L/h), "salty sweaters," and those engaged in prolonged exercise >2 h (Thomas et al.,2016). Average sweat rates vary from 0.3 to 2.4 L/h (Thomas et al.,2016), with average sodium sweat content at 1 g/L (50 mmol/L) (Thomas et al.,2016). ...
... L/h), "salty sweaters," and those engaged in prolonged exercise >2 h (Thomas et al.,2016). Average sweat rates vary from 0.3 to 2.4 L/h (Thomas et al.,2016), with average sodium sweat content at 1 g/L (50 mmol/L) (Thomas et al.,2016). Sports drinks containing 10-30 mmol/L (230-690 mg/L) of sodium are optimal for absorption and hyponatremia prevention (Jeukendrup et al.,2005).The ACSM recommends starting with 300-600 mg/h (1.7-2.9 g salt) of sodium during prolonged exercise, adjusting as needed (Kerksick et al.,2018).Athletes are advised to follow their thirst mechanism and monitor body weight, urine color, race pace, body temperature, and environmental temperature to fine-tune their hydration needs and avoid EAH complications (Getzin et al.,2011). ...
... L/h), "salty sweaters," and those engaged in prolonged exercise >2 h (Thomas et al.,2016). Average sweat rates vary from 0.3 to 2.4 L/h (Thomas et al.,2016), with average sodium sweat content at 1 g/L (50 mmol/L) (Thomas et al.,2016). Sports drinks containing 10-30 mmol/L (230-690 mg/L) of sodium are optimal for absorption and hyponatremia prevention (Jeukendrup et al.,2005).The ACSM recommends starting with 300-600 mg/h (1.7-2.9 g salt) of sodium during prolonged exercise, adjusting as needed (Kerksick et al.,2018).Athletes are advised to follow their thirst mechanism and monitor body weight, urine color, race pace, body temperature, and environmental temperature to fine-tune their hydration needs and avoid EAH complications (Getzin et al.,2011). ...
Endurance events have seen substantial growth in the new millennium, becoming popular activities worldwide. A comprehensive review was conducted based on a PubMed/Medline search focusing on endurance, athletes, nutrition, and performance. This review synthesizes the current evidence on macronutrients, hydration, and supplements for endurance athletes. Recommendations for carbohydrate intake and hydration have remained relatively consistent over the years. In contrast, protein and fat intake has traditionally been underemphasized for endurance athletes. While numerous supplements are available, only a few, such as nitrates, antioxidants, caffeine, and probiotics, show potential benefits for endurance activities and are discussed in this review. This chapter highlights the primary recommendations for macronutrients, hydration, and supplements for endurance athletes. It aims to help clinicians address misconceptions in sports nutrition research and provide informed
... Regular monitoring of players' nutritional habits and body composition, combined with ongoing education, can help create a supportive environment where healthy eating is prioritized. Team-based nutritional workshops and one-on-one consultations can be used to deliver personalized guidance, making it easier for players to adhere to nutritional recommendations [30]. ...
Objectives: Examine the prevalence of risk behaviors for the development of eating disorders in academy footballers of the Liga MX, compare sociodemographic data and highlight the participants’ perceptions regarding the influence of the sports environment and external pressure on their relationship with food and their bodies. Methods: A cross-sectional study was carried out with 536 footballers (331 men and 205 women) in the categories U14, U16, U18 men and U15, U19 women of Liga MX with prior consent from their clubs and strict confidentiality measures. The data were collected via Google Forms using the Eating Attitudes Test (EAT-26). Results: Of the participants, 13.4% met or exceeded the cut-off point on the EAT-26. The highest prevalence was observed in the Female U19 category. The reflections indicated that the sports environment and external pressure affect the relationship with food and bodies in a significant proportion of participants. Conclusions: The study highlights a high prevalence of risk behaviors for eating disorders in Liga MX football players, with a higher incidence in the female categories, also evidencing a multifactorial etiology.
