As coaches, it’s easy to get caught up in the latest trends or advice that’s circulating in the world of sports nutrition. Unfortunately, many well-meaning athletes fall victim to myths that can hurt their performance.
It’s time to set the record straight and address five sports nutrition myths that are hurting performance and may be holding back the athletes you work with.
Sports Nutrition Myth #1: Athletes Need as Much Protein as Possible
Protein is essential for muscle repair and growth, no doubt about it. But many athletes (and even coaches) believe that more is always better. While it’s true that protein intake needs to be higher for those engaging in intense training, there’s a limit, about 2 grams per kilogram body weight.
Protein is used for almost every vital function the body including hormone and enzyme production, immunity, blood clotting, fluid balance, tissue growth and repair, and more. The body prioritizes protein to be used for the vital functions first, therefore only 10% of ingested protein goes toward muscle protein synthesis.
Excess protein can’t be stored as muscle; it’s either excreted, or converted into energy. This myth often leads athletes to overconsume protein, neglecting other vital macronutrients like carbs and fats.
Sports Nutrition Myth #2: Carbohydrates Will Make Me Fat
The weight loss culture has given carbohydrates a bad rap in recent years, with many believing they’re the culprit behind weight gain. For athletes, carbohydrates are a primary source of energy, fueling both endurance and strength.
Without enough carbs athletes will have lower energy levels, shorter endurance, less power for strength performance, slower recovery, and their body may be forced to breakdown lean body tissue (primarily muscle) to make essential glucose.
It is agreed that not all carbohydrates are created equal and ultra-processed carbohydrates lack nutrients with a high calorie cost. The best source of carbohydrates for athletes are fruits, vegetables, white & sweet potatoes, legumes/lentils, and whole grains as they also provide vitamins, minerals, fiber, and antioxidants to promote a strong immune system, healthy digestive track, and faster recovery times.
Sports Nutrition Myth #3: Lower Body Fat Will Promote Better Performance
While a lower body fat percentage can be an advantage in some sports, it’s not a universal rule. In fact, too little body fat can harm performance, especially in endurance sports. Because of the negative impact low body fat percentage has had on athletes, the focus of sports performance research has turned to fat free mass (FFM).
The study of FFM refers to muscle mass, and the more FFM an athlete has the better their performance is, regardless of their percent body fat. Athletes need to maintain a healthy body fat range for optimal hormonal function, energy, and injury prevention.
Sports Nutrition Myth #4: Drastically Cutting Calories is the Best Way to Cut Weight
Drastically cutting calories might seem like the quickest way to cut weight but is counterproductive to athletes as it is also the fastest way to lose vital fat free mass (muscle). When you cut calories too drastically your body will use up all its stored glycogen within 24 hours, and then the body will break down muscle to create glucose, the brain and nerves preferred fuel.
In addition to losing muscle, you will go into “starvation mode,” slowing down your metabolism to conserve energy, which leads to fatigue, nutrient deficiencies, and other health issues. A more effective approach to weight loss is a moderate 300 calorie daily deficit paired with a balanced diet that is adequate in carbohydrates for fuel and protein to protect fat free mass.
Sports Nutrition Myth #5: Fasting Before Training Will Burn More Fat
Fasting has become a popular trend in fitness and sport, but it’s not a one-size-fits-all strategy. There is evidence that endurance athletes who intermittently train fasted may utilize more fat as fuel which preserves glycogen stores providing extended fuel when competing.
It is important to note that competing in a fasted state is never recommended, this strategy only shows benefits in some endurance athletes and is not a valuable strategy for strength or power sports. Training in a fasted state can leave athletes feeling fatigued, reduces muscle engagement, and hinders their overall performance. Most athletes perform better with a light snack or meal about 2 hours before training and competition to fuel their muscles and maintain energy levels.
Conclusion:
As coaches, we have the responsibility to guide athletes toward a balanced approach to nutrition that supports their goals without falling for myths that can hold them back. The key is not to buy into the extremes but to find what works best for each individual athlete. By busting these myths and focusing on a well-rounded, evidence-based nutrition plan, we can help our athletes reach their full potential, both in training and competition.
About the Author:
Kristy Stevenson, MEd, RDN
Kristy is a Registered Dietitian Nutritionist with her Masters Degree in Education. She owns her own nutrition consulting business called Performance Nutrition LLC and teaches as an Adjunct Instructor at Lansing Community College.
Kristy focuses on sports nutrition, healthy eating, and weight management, and is a speaker/lecturer. To learn more about Kristy, visit her website at www.performancenutritionllc.com.
To learn more about sports nutrition, take Kristy’s online course The Fundamentals of Sports Nutrition at https://www.performancenutritionllc.com/products and use IYCA20 for a 20% discount.