Kinesiology Degrees: A Complete Guide
Is Sports Nutrition Just For Olympians?
There's no doubt that sports are a big part of the Australian psyche. From a young age, we're encouraged to exercise and participate in sports to ensure positive health and wellbeing. Yet what we often overlook is the role of diet and nutrition in sports performance, not only in relation to training and competition, but also in recovery between training sessions and for long-term health.
So, what are the dietary components that we should consider for peak sports performance?
Adequate energy intakeIt may seem obvious, but all athletes – whether they be everyday or elite – require an adequate energy intake to play sport at their best. As energy comes from the food you eat, it's important that you understand your overall energy requirements so that you can maintain your performance across training sessions, game days, and recovery times between sessions.
You also need enough energy for good health generally, and to reduce your risk of Relative Energy Deficiency in Sport (REDs). This occurs when athletes don't eat enough to match the energy they use in their sporting activities. REDs can lead to health problems like fatigue, weakened bones, and poor performance, and if they continue for a long time, REDs can cause serious health problems with heart health, bones, growth, and even mental health. To avoid REDs, it's important for athletes to consume enough energy from food to fuel their bodies properly.
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Consider your carbohydratesCarbohydrates are macronutrients that supply quick bursts of energy to support endurance or resistance training. If you exercise daily, you'll need to consume whole grain carbohydrates such as breads, cereals, pasta, and rice, as well as fruits and vegetables which supply carbohydrates, such as potatoes, sweet potatoes, and corn.
If you train about an hour per day, you'll need a daily intake of between 5-7g of carbohydrates per kg of body weight. And, if you train between 1-3 hrs per day you will need about 6-10g per kg of bodyweight.
If one training or competition session lasts for less than 60 minutes, you'll generally not need to supplement with extra carbohydrates during training.
For those who train or compete for more than 60 minutes, extra carbohydrates are needed to ensure peak performance, with athletes requiring between 60-90g of high GI carbohydrates per hour. High GI carbs will maximise how quickly the nutrients are absorbed and delivered to your working muscles where you need the energy supply.
The best carbohydrate source to have depends largely on your preferences and what you can tolerate. Some options include CHO-containing sports drinks, jam sandwiches, crackers, energy gels, easy to eat fruit like bananas and muesli bars.
A place for proteinProtein is essential to maintain and build muscle mass, but it's also vital for the general repair of tissues and to help maintain your immune system.
Your protein intake will vary according to whether you're an endurance athlete or a resistance athlete, but either way you'll need to consume more protein than a non-exercising individual. Protein requirements begin anywhere from 1.4 grams per kilo of body weight for endurance athletes, to two grams per kilo of body weight for resistance-based athletes. We find that most athletes already meet their protein requirements, so paying greater attention to protein intakes may be more pertinent for vegetarians and vegans.
While not a nutrient, fluids are a vital component of your diet that you must consider. All athletes should have a fluid plan – both for preventing dehydration, and for regulating body temperature. On average, a person should consume about 2 litres of fluids every day. As an athlete, you will need to drink more, however it is hard to generalise exactly how much. This will vary for each athlete as it will depend on level of exercise, environmental conditions (such as heat and wind) and individual sweat rates. When you do not consume enough water, your physical and cognitive performance begins to deteriorate, which clearly will affect your sports performance.
In terms of general tests for sufficient hydration, the simplest check is the colour of your first morning urine, which should be a light hay colour.
Should you be using ergogenic supplements?Once you have established a healthy eating plan, that is meeting your energy and carbohydrate requirements for fuelling your training, you can consider using some supplements.
The ones that are backed by the science and will not cause you any harm include:
As with any ergogenic supplement, it is always important to trial it in training before you use it in competition. This way, you can monitor how your body will react to it during heavy exercise. Some ergogenic supplements can cause side effects such as include gastro-intestinal upsets, runners' diarrhoea, cramps, nausea, and headaches, so it's very important that you check the effect on your body.
The bottom lineFuelling your body with enough of the right nutrients can make a big difference to your performance and your health. Remember, there are many great resources on healthy eating, fuelling for performance and your health, so be sure to check out the Sports Dietitian Australia (SDA), Australian Institute of Sport (AIS) and the Australian Guide to Healthy Eating (AGHE) websites. For more personalised advice, please see your accredited sports dietitian.
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Kids who are very active in sports may have specific nutritional needs, depending on the sport. Stock photo
Many children find excitement, joy and friendship is sports and physical activities at a young age, but more commitments can also mean more rushing from place to place for families. These busy schedules sometimes leave nutrition as an afterthought. Alec Bognar, MS, RD, LDN, a metabolic dietitian at Lurie Children's provides insight into why nutrition should be prioritized for young athletes because it supports a child's health, growth and performance in sports.
"Calories are energy, and calories give kids the energy they need to perform," Bognar said.
That said, every young athlete's calorie and nutritional needs are different. A child's specific energy needs depend on what activities they're involved with and how often they're playing them.
According to Bolgnar, young kids who play sports one hour or less each week likely won't need a specialized diet. But older kids, teenagers and kids who play many games each week may have different needs depending on their activity level, age and weight.
A pediatrician or a dietitian can help families figure out the best balance for their child while keeping these key factors in mind:
• Activity level: Do they play more than one sport?
• Age: Are they still developing mentally and physically?
• Developmental stage: Are they going through puberty? Are they managing many academic or social expectations?
• Frequency of workouts and sports activities: How many games and practices do they have each week?
• Type of sport they play: Are they a long-distance runner who needs to keep their energy up for a long time? Or are they a competitive weightlifter who needs to build muscle strength?
Bognar also suggests families become familiar with some basic nutritional terms to get the most out of a conversation with a child's provider. These might include:
• Carbohydrates: A child's main source of energy. Complex carbohydrates take longer for the body to break down and are a steady energy source, and include things like brown rice, oatmeal and whole-grain breads, cereals and pastas. Simple carbohydrates are sugars that the body absorbs quickly, and can come from things like candy, fruits, dairy products and soda.
• Fats: Another important source of energy that can be found in things like eggs, tuna and salmon and nuts and seeds.
• Proteins: Helps repair muscle fibers when they break down during physical activity and makes muscles stronger. A child can get protein from sources like beans, cheese and dairy products, eggs, and lean meats like chicken and seafood.
• Vitamins and minerals: Necessary to support growth and health. Two important minerals for athletes include calcium and iron. Calcium is a mineral that supports bone growth and strength while Iron is a mineral that supports healthy oxygen levels in the blood.
"A daily multivitamin supplement can also help young athletes get the vitamins and minerals they need to support their bodies," said Bognar. "Talk to your child's pediatrician about whether a daily multivitamin is right for them."
Timing meals and snacks in accordance with activity also helps young athletes perform at their best. According to Bognar, it's best for kids to eat about two hours before an activity, but it's also OK to adjust based on a child's specific preferences. He says that if they know they'll get hungry during their activity, it's OK to eat closer to it.
Bognar suggests choosing foods that are higher in carbohydrates to provide sustainable energy through a game, along with a moderate amount of protein and fats.
Different sports and activities will also have different nutritional requirements. Endurance sports like cross-country running, cycling and swimming require kids to use a lot of energy over a long period of time.
"The plate is going to look different for kids who do endurance training," Bognar said. "Think of carbohydrates and fats as energy producers and protein as our recovery tool. Fats take more time to digest, so they can contribute to stomach upset in kids who do endurance sports because they're not absorbed as easily or as quickly."
When it comes to sugar, Bognar says it has a bad reputation for making kids hyperactive, but that's not necessarily accurate.
"Kids' bodies require sugar to make energy and to grow," he says. "Carbohydrates at their simplest are sugars. They provide the easiest form of energy to utilize when we're doing an activity."
Simple carbohydrates can provide kids with quick energy, with less chance of stomach upset. Refueling with simple sugars during halftime of an intense game or between games at a tournament can provide appropriate energy. Consider providing a sports drink or foods like cereals, applesauce or cookies. A child's body absorbs these carbohydrates rapidly, giving them access to quick energy.
Postgame nutrition will also be an important part of a child's sports journey, particularly their recovery. Bognar encourages kids to eat a meal within two hours of intense activity that consists of healthy carbohydrates and fat, as well as protein to help restore muscles.
Proper hydration is also vital for a child's health and performance, with water being the best choice. Parents should make sure kids are drinking water each day and that they replace water that may be lost during physical activity. Intense activity may cause kids to lose certain minerals that affect body functions (electrolytes) when they sweat. Electrolytes include calcium, magnesium, potassium and sodium, and help with muscle contraction and less cramping, so it's important to replace electrolytes during prolonged activity in the heat. These beverages are more appropriate for older children and teenagers who participate in vigorous activity, Bognar says.
Busy schedules can keep families on the go constantly during sports seasons. Getting everyone in the same place at the same time for a healthy meal may feel impossible. Bognar says it's OK to let go of that idea.
"Just because you get food from somewhere that's not home doesn't make it bad," Bognar said. "You can apply what you know about nutrition whether you're at home or at a restaurant."
Planning and making food ahead of time (meal prepping) can also help keep family meals on track during busy weeks. To do this, families can create a list of simple healthy meals and keep ingredients on hand for game and practice nights, keep the car stocked with healthy snacks, or prepare and freeze healthy meals to eat later.
For more personalized nutrition information for young athletes, Bognar notes that a pediatrician is an excellent source of guidance. They can check that a child is growing appropriately, or refer them to a dietitian if needed.
• Children's health is a continuing series. This week's column was submitted by Ann & Robert H. Lurie Children's Hospital. For more information on Lurie Children's Department of Clinical Nutrition, visit https://www.Luriechildrens.Org/en/specialties-conditions/pediatric-nutrition.
THG's Nutrition Division Features In UK Job Cuts
THG, the UK-based sports nutrition and beauty products business, has confirmed it plans to cut more than 100 jobs across divisions.
The elimination of 171 positions by the Manchester-headquartered e-commerce retailer, including within the nutrition and beauty business units, was first reported by The Financial Times, which said THG has cut around a third of jobs to about 7,000 over the past two years in a cost-savings drive.
Acknowledging the planned redundancies, THG provided a statement via a spokesperson: "THG is committed to continuously improving operational efficiency as a business to best serve our global customer base.
"As part of this continuing focus, THG is restructuring some business areas to ensure we continue to leverage recent investments, including in automation, technology and AI.
"Subject to the ongoing consultation, these changes will likely result in a limited number of roles becoming redundant. Whilst this is regrettable, THG will support all affected colleagues and seek to offer them an alternative role within the group."
Set up in 2004 initially as The Hut Group by CEO Matthew Moulding, London-listed THG is the owner of the Myprotein sports nutrition range and the Lookfantastic beauty brand.
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Nutrition revenues fell in the first quarter to 31 March. They were down 9% on a reported basis at £150.8m ($194m) and 5.8% lower in constant currency terms, according to a trading update issued in April.
Group revenue climbed 2.1% and 4.5%, respectively, to £455.4m.
THG also filed its annual results in April for the 12 months to 31 December, a year when a takeover approach from Apollo Global Management was rejected.
Revenue declined 8.4% to £2.05bn, while sales revenue for the nutrition division was flat at £657.9m.
Adjusted EBITDA from continuing operations increased 48.4% to £120.4m, but the business remained in a loss to the tune of £185.4m, albeit narrowing from a £495.6m loss a year earlier.
THG said the UK continues to be its "key growth market", although international sales accounted for 54.2% of group revenue but down from 57.1% in 2023.
For the nutrition segment, the company said it will expand manufacturing in the second half of 2024 from sites in the UK, Europe and the US, into Japan. India was added in the first quarter of this year.
As well as online, THG has licensing agreements with retailers. It added in the results statement with respect to nutrition: "There remains a significant opportunity to build out the licensed product base and scale total brand sales through collaborations with major grocers and food and beverage brands.
"In the UK, we have delivered further retail penetration across over 2,500 stores, and you can now find Myprotein products on shelves in every major UK grocer."
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