The Academy of Nutrition and Dietetics (AND) is America’s largest group of food and nutrition professionals. At their annual convention (Oct 2024; Minneapolis), members presented research and updates that might be of interest to athletes and those looking to improve their health. Here is a sampling of some hot topics:
1. Insects as a source of protein?
Runners commonly over-eat protein. This raises environmental as well as health concerns. Insects are a sustainable source of protein—though they quickly get labeled disgusting. The most palatable insect form is powdered (flour). Will runners one day embrace insect-based protein products? Stay tuned…
2. Athletes not eating enough carbs
Most female athletes, including those in this study with Division-1 soccer players, commonly eat too little carbohydrate. Analysis of food records from 12 players suggests they ate the recommended amount of fat and protein but 10 of 12 players fell short of the recommended 2.5 to 4.5 g carb/lb/day. That’s at least 1,200 to 2,150 calories a day from carb-rich grains, fruits and veggies for a 120-pound player. Athletes could perform so much better if they were to enjoy more (quality) carbs.
3. Athletes deal with sugary foods better than sedentary people
The body’s response to sugary foods differs between sedentary and fit people. Exercise enhances your muscle’s ability to quickly take up glucose, potentially offsetting “sugar spikes” after consumption of high-sugar foods. Blood sugar management is a good reason to take a walk after enjoying a sweet treat.
4. GI issues and stress
Athletes often complain about intestinal discomfort and GI distress. Gut issues can be triggered by academic/work and athletic stress, disordered eating, anxiety and depression. Consulting with a sports dietitian (RD CSSD) can help athletes reduce, if not resolve, gut issues.
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5. Digestive enzymes to help with GI issues
Runners with gut issues might benefit from taking digestive enzymes (such as FODZYME, Bean-O, LactAid Pills). A FODZYME study with 96 participants (87% female, average age-57) reports more than half had a positive response. They reported less abdominal pain, bloating, gas, constipation, diarrhea, vomiting and nausea—plus better mental wellbeing as well as overall quality of life.
6. Body image issues in athletes
A study with 70 collegiate females reports a disconnect between actual and perceived body fatness. Distorted body image—an unrealistic view of oneself—increases the risk of restrictive dieting and starve-binge eating patterns to lose body fat. Female athletes: please understand that some body fat is necessary for overall health!
On another note, Tik-Tok can easily trigger disordered eating attitudes and behaviors. Don’t go there! A mom who makes disparaging comments about her own body can also trigger the development of an eating disorder in her daughter. Keep any negative body-thoughts to yourself!
And, one more note:
Female athletes commonly believe society expects them to look feminine and have an ideal body. This unspoken weight bias presents as:
1) negative comments about weight or appearance,
2) pressure to conform to certain body standards,
3) unequal treatment compared to leaner peers.
A survey of normal-weight female athletes reported almost half had experienced weight discrimination. We need to change this mindset so that strong and powerful replaces the quest to be lighter and leaner.
7. REDs education
Relative Energy Deficiency in Sport (REDs) is a syndrome stemming from chronic consumption of inadequate food to meet daily energy expenditure. This deficit impairs athletes’ health and performance. Runners with REDs are at increased risk for eating disorders/disordered eating. Coaches, health professionals, and all athletes alike need REDs education, particularly in sports settings where REDs signs and symptoms are prevalent. If you work with a team, how about setting up a REDs workshop with your local sports dietitian?
8. Be open about eating disorders
Many athletes with eating disorders/disordered eating feel ashamed of their dysfunction and fear being stigmatized for having an eating disorder. Unfortunately, this can hinder willingness to seek help and delays their recovery. Runners: if you have overcome food issues, please talk openly about your recovery so those who are struggling can hear your story. You just might make a difference in someone’s life.
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9. Hydration
A light-colored morning urine signals adequate hydration. Athletes who exercise in Lycra, fear not that drinking pre-exercise water will make your stomach stick out. Your fears are not facts!
10. Innovative education methods
Although high school students generally need sports nutrition education, they may miss out because of lack of funding. One school solved that problem by partnering with nutrition graduate students who worked together with student athletes to figure out what topics were of interest. (The winning topics were basic nutrition, game-day fueling and recovery, sport supplement benefits and costs, and game-day meal planning.) They then created a class that met once a week before school (that was the athletes’ suggestion) for four weeks. The 35 athletes became empowered with the knowledge—and the graduate students appreciated the real-world teaching experience. Maybe you can make that happen in your town or with your team?
Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource. Visit NancyClarkRD.com for more information.