Nutritional guidelines to increase athletic performance

Q & A sports nutrition interview

1. z Sports Nutrition Questions Robyn Vicaire Master of Science in Kinesiology, A.T. Still University KINE 5102: Current Topics in Human Movement Science Michael Ryan May 13, 2024

2. Interview with a Registered Dietician

3. 1. What type of foods are best to eat before a strength training session and why? (C. Dempsey, personal communication, April 30, 2024)

4. 2. What type of foods are best for recovery after a strength training session and why? Carbohydrates are needed for glycogen Daily protein intake is vital Fats do not need to be replenished (C. Dempsey, personal communication, April 30, 2024)

5. 3. What are your thoughts on intermittent fasting for athletes and are there any benefits? Intermittent fasting is not recommended for athletes Relative energy deficiency syndrome Female athlete triad Increased risk of injuries, fractures, and eating disorders (C. Dempsey, personal communication, April 30, 2024; Grabia et al., 2024 )

6. 4. What is the best way to ingest probiotics? Probiotics in whole foods Capsule vs. liquid form Stable vs. unstable environment (C. Dempsey, personal communication, April 30, 2024; Latif et al., 2023)

7. 5. What types of supplements are essential for strength performance? (C. Dempsey, personal communication, April 30, 2024: Candow et al., 2019 )

8. 6. Do you recommend older adults take creatine? Creatine benefits the aging brain Ideal for bone health and muscle mass Helps combat osteoporosis, sarcopenia, and cognitive decline (C. Dempsey, personal communication, April 30, 2024; Candow et al., 2019; Stares & Bains, 2020).

9. 7. What are the key micronutrients required for female athletes pre-menopause? (C. Dempsey, personal communication, April 30, 2024). Adequate iron intake decreases risk of anemia Calcium is important for bone health and preventing fractures Vitamin D supports calcium absorption and may need to be supplemented by athletes who train indoors (C. Dempsey, personal communication, April 30, 2024; Sims et al., 2023)

10. 8. Should endurance athletes replenish sodium intake? Replenishing is not necessary if the endurance event is under 2 hours Regional absorbent patch Hydration is more beneficial than sodium (C. Dempsey, personal communication, April 30, 2024; Veniamakis et al., 2022)

11. 9. How much protein is required before a strength training event? (C. Dempsey, personal communication, April 30, 2024). Protein supports muscle synthesis 1.2-2.6 grams/kg daily Carbohydrates may be more important than protein (C. Dempsey, personal communication, April 30, 2024)

12. Review Contact information: [email protected] Carbohydrates are essential in generating power to maximize performance Important to consider eating window Iron, calcium, and vitamin D are recommended for pre-menopausal female athletes Intermittent fasting is not recommended for athletes Hydration during performance is vital

13. References Candow , D.G., Forbes, S. C., Chilibeck , P. D., Cornish, S. M., Antonio, J., & Kreider, R. B. (2019). Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine, 8 (4). https://doi.org/10.3390/jcm8040488 Grabia , M., Perkowski , J., Socha , K., & Markiewicz- Żukowska , R. (2024). Female athlete triad and relative energy deficiency in sport (reds): Nutritional management.  Nutrients ,  16 (3), 359. https://doi.org/10.3390/nu16030359 Latif, A., Shehzad, A., Niazi , S., Zahid, A., Ashraf, W., Iqbal, M. W., Rehman, A., Riaz, T., Aadil , R. M., Khan, I. M., Özogul , F., Rocha, J. M., Esatbeyoglu , T., & Korma, S. A. (2023). Probiotics: Mechanism of action, health benefits and their application in food industries. Frontiers in Microbiology, 14 , 1216674. https://doi.org/10.3389/fmicb.2023.1216674 Sims, S. T., Kerksick , C. M., Smith-Ryan, A. E., Janse de Jonge , X. A. K., Hirsch, K. R., Arent , S. M., Hewlings , S. J., Kleiner, S. M., Bustillo, E., Tartar, J. L., Starratt , V. G., Kreider, R. B., Greenwalt, C., Rentería , L. I., Ormsbee , M. J., VanDusseldorp , T. A., Campbell, B. I., Kalman, D. S., & Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete.  Journal of the International Society of Sports Nutrition ,  20 (1), 2204066. https://doi.org/10.1080/15502783.2023.2204066 Stares, A., & Bains, M. (2020). The additive effects of creatine supplementation and exercise training in an aging population: A systematic review of randomized controlled Trials.  Journal of Geriatric Physical Therapy (2001) ,  43 (2), 99–112. https://doi.org/10.1519/JPT.0000000000000222 Veniamakis , E., Kaplanis , G., Voulgaris, P., & Nikolaidis , P. T. (2022). Effects of sodium intake on health and performance in endurance and ultra-endurance sports.  International Journal of Environmental Research and Public Health ,  19 (6). https://doi.org/10.3390/ijerph19063651