Nutrition Myths

Nutrition Myths

By Julianne Pondelli

There is so much contradicting information about which foods are healthy and which work best for athletes. This can often be overwhelming to decipher. Here are some common nutritional myths that athletes, and their coaching teams, should be aware of.

Myth #1: Carbs are bad for you

Carbohydrates have a bad reputation; However, they are the primary energy source- especially for athletes. Carbohydrates are not only important before, but also during, and after training. Eating the right type of grain makes a huge difference. Refined and processed grains (donuts, muffins, and white bread) will provide empty calories without the added fiber and nutrients that whole grains provide. The refining process depletes carbs of fiber, B vitamins, iron, zinc, magnesium, and vitamin E. Choosing whole grains with fiber will help athletes feel fuller longer through their training. A simple goal is to make “half your grains whole.”

Before: Carbohydrate loading fills the glycogen stores in your body, so they can be used once all of your immediately accessible fuel is depleted. The week before a major competition, it is a good idea to consume additional healthy whole grains in addition to some protein. Carb loading isn’t an excuse to overindulge in foods like pizza and pasta. Carbohydrate intake for skaters looks differently than carb loading for a marathoner, so keep in mind portion sizes and added extras on carbohydrates (i.e. creamy sauces, butter, and cheese).

During: Sports drinks and gels are good to keep energy levels up and maintain blood glucose levels. During the day of a skating competition, between warm up and your time to skate, this fuel will keep energy levels up for competition time.

After: Carbohydrates will replenish the used up glycogen stores in the body. Eating a snack within 30 minutes and eating a full meal two to four hours after the competition that is mostly carbohydrates with some protein and fat will aid in recovery.

Carbohydrate is the most efficient form of fuel and is used for energy rather than stored as fat. Converting carbohydrates into fat uses about 25% of those ingested calories to do so. A diet adequate in carbohydrates will also aid in fat metabolism and spare protein for muscle development.

Myth #2: Detox diets will cleanse toxins out of the body

The body doesn’t accumulate toxins that need to be cleansed with a specific diet or product. This is what the GI tract, liver, and kidneys naturally are designed to do for the body.

Fasting or restricting calories will create a deficit of calorie intake, and will result in rapid weight loss. This rapid weight loss is due to loss of water, carbohydrate stores, and muscle. This weight will come back on once normal intake is resumed. Severely restricting specific food, juicing, or fasting, will limit the available energy and different nutrients which can be detrimental to athletes. Juicing and fasting can also create havoc on the GI system if the muscles aren’t regularly used. Athletes will end up hurting their performance if their bodies are not getting the essential calories and nutrients needed.

Myth #3: Eating late at night will cause weight gain

The body doesn’t process food differently depending on the time of day. Weight gain is caused by calories in versus calories expended, regardless of when those calories are consumed. However, if athletes have restricted foods throughout the day, there is a tendency to overeat high caloric foods or snacks late at night, especially if they have worked out hard throughout the day. Overeating foods that are not nutritionally dense, and essentially empty calories, will lead to an excess of calories and weight gain.

To curb late night munchies, a dinner that is high in protein and fiber will help to keep you feeling satisfied. Scheduling an after dinner snack is another trick to satisfy a sweet tooth without overindulging. Remember to portion out your snack. Some after dinner options include:

• Yogurt, fruit, and dark chocolate chips

• Peanut butter on graham crackers

• Banana and almond butter/ apple with peanut butter

• Almonds

• Popcorn

Before grabbing a snack, make sure your skaters know how to determine if they are physically hungry by listening to their body. Late night snacking is often because they are bored or tired.

Myth #4: You have to restrict your favorite foods to be healthy

Restricting foods that are enjoyable will undoubtedly lead to a binge of these foods. All foods can be part of an athlete’s diet, if consumed in moderation.

“Encouraging athletes to consume foods they enjoy in moderation won’t be detrimental to their skating.”

By allowing these foods, they become less appealing because they aren’t forbidden.

Encouraging athletes to consume foods they enjoy in moderation won’t be detrimental to their skating. Making the athletes aware of how they feel and how they practice after eating certain foods can be helpful. Eating fast food right before skating may leave them feeling sluggish and less energetic; however, fitting in a hamburger with small french fries, on a weekend night with friends, will leave them satisfied without “ruining” their healthy habits.

Myth #5: All fat should be avoided to be healthy

Fats provide essential nutrients and are necessary for certain vitamins to be absorbed into the body (vitamins A, D,E and K). Fats, in general, have 9 calories per gram, as opposed to carbohydrates and protein that each have 4 calories per gram. Therefore, consuming an excessive amount of fats may contribute to a higher intake of calories. Moderation of healthy fats is key to ensuring your body is getting the nutrients it needs without the excess of calories. Choosing healthy fats, and limiting saturated fats, will help to accomplish this goal. Healthy fats such as olives, nut butters, olive oil, avocado, and tree nuts are good additions to a skater’s daily diet.

Nutrition education is key to avoiding falling for marketing schemes or believing misinformation that is out there especially on social media. By understanding the science behind these myths, athletes will have a more positive relationship with food.