Debunking Common Sport Nutrition Myths

By Corrie Van Horne, RDN

Elevate Nutrition

As an athlete do you find yourself sifting through sports nutrition information wondering what you can believe and trust to be true? I am continually amazed by the amount of food and nutrition related myths out there, and the constant bombardment of nutrition related messages that most of us find ourselves on the receiving end of. In this fast paced, consumer-driven culture it can be difficult to know fact from fiction. Let’s take a look at some common myths related to sports nutrition.

Myth #1: Supplements are better than food

You know the guy at the gym with the veins popping out of his neck, arms, and forehead? The one touting the latest powdered substance he is using to bulk up? The first myth that I would like to debunk is that supplements are better than food – or rather, that they are going to have some sort of magical effect on training and performance. Unfortunately, supplements are often pushed as being better than food in the sports nutrition world in terms of how they will improve performance in sport. However, research shows that a diet rich in the six essential nutrients: carbohydrates, protein, fat, vitamins, minerals, and water can enhance performance as effectively, or even more so than expensive supplements. Our bodies are designed to ingest nutrients from food and then utilize those nutrients for fuel. It is important to know that simply eating a well balanced diet will properly fuel your body for whatever your fitness or performance related goals are. Really, it is just a matter of doing some research to find out what the right balance of nutrients is for your specific sport, and then figuring out how to get those nutrients from food.

Myth #2: Low carbohydrate diets are optimal for athletes

Do you paleo? Have you had “too many” carbs today?  A common trend for athletes (and the general populous) these days is low carb diets. When it comes to being an athlete this trend should be ignored. Carbohydrates or glucose, what carbohydrates are broken down into in the body, are our number one fuel source for athletic performance. When an athlete is concerned about performance level and consistently improving training, carbohydrates are the most important nutrient. Carbohydrates provide the fuel our bodies need to train and perform. If you struggle with fatigue or sluggishness during training, the fix may be as simple as adding more pasta, rice, bread, fruit, or dairy to your diet. As an athlete, it is crucial that we eat carbohydrates consistently and frequently throughout the day, everyday. Carbohydrates provide the necessary fuel to allow us to train at our max which results in better performance overall.

Myth #3: Water adequately re-hydrates our bodies

Do you sweat a lot during training and performance? The last myth I’d like to cover is that water is adequate for rehydration after exercise. If you sweat a lot during exercise or training, then water alone is not adequate for rehydration. When we sweat, not only do we lose water, but we also lose sodium and other electrolytes. You'll likely need extra sodium along with your fluids during training bouts lasting longer than 60 minutes, and with rehydration following a training session or competition. The easiest way to make sure you’re getting enough water and electrolytes is to have small amounts of a sports drink throughout training or competition lasting longer than an hour. The added benefit to having sports drink is that you’re also getting a little carbohydrate to replenish those fuel stores as you burn through them. It is also important to rehydrate and refuel following training with water and some salty food.  

I could write all day about sports nutrition related myths – but the three I covered are some of the most common and crucial as they relate to training and performance. As an athlete, it is important to make sure you are getting the right information. For more information on sports nutrition go to www.scandpg.org or contact a local sports registered dietitian nutritionist, who can help you debunk myths and optimize your nutrition.

My First Bike Race: The Little 500

By Kate Bennett, PsyD

After not having set foot on Indiana University’s campus for several years, I was overjoyed to discover that the Little 500 bicycle race is now televised. While the movie “Breaking Away” creates a sense of nostalgia, nothing quite does the Little 500 justice like watching the actual race unfold.

Crash after crash reminded me not only of the gnarly conditions (experienced cyclists battling first time racers on a cinder track with platform pedals and coaster breaks) but of my very first bike race: the Little 500. It is interesting to reflect on how my cycling career got started. Innocently, I talked my dad into getting me a bike because 1) it seemed like a good way to exercise, 2) cycling was common on campus, and 3) I thought it would help with my shin splints. At the time, I was completely unaware of what a “chamois” was and certainly did not understand that padded spandex works best when going commando. That summer I rode around my neighborhood on a bike two sizes too large wearing Umbros and sneakers.

Little did I know that, when I returned to campus with my first road bike the following year, I would be recruited to my sorority’s Little 500 team. I definitely did not anticipate that my first bike race would lead to my first crash three laps in nor did I imagine my derriere being center page of the Bloomington Herald as my feet catapulted over my head. The only indicator that it was, indeed, my chamois flying sky high was my sneaker, which was angled just right for identification. Needless to say, I was sore from head to toe that next day but that did not stop me from sharing the photo with every person I knew at the men’s race. Riding in the Little 500 was equivalent to being a student-athlete on campus. It was something to be proud of and shared regardless of how one’s team finished.

Looking back, I find it curious that I fell into the sport with no agenda other than to ride and continued to race despite that crash. As it turned out, I was pretty good on the bike and, with a bit of hard work and determination, I became quite accomplished throughout my racing career. However, the thing that got me riding in the first place is the very same thing that leads me to ride now: The freedom and joy of being out on my bike. Whether I am riding single track or pavement, I experience life in its purest sense. I ride my bike in pursuit of freedom, joy, and peace. Certainly, as an athlete, I love to push myself and nothing quite beats the adrenalin rush of a great race; however, I return to my bike after intervals, crashes, and disappointments, often times with heavy legs, knowing that tranquility is only a few pedal strokes away. Turn by turn, I pedal my bike knowing that joy will soon overcome my heart and mind. For me, riding my bike is not a chore, rather it is one of life's simplest pleasures.

How does sport bring you joy?

Teaching a Young Dog New Tricks

By Kate Bennett, PsyD

This past week, my husband and I welcomed a new member into our family: Rocky. He is a sweet, smart, and handsome rescue dog that stole the hearts of many as he was transported from Arkansas to Colorado to Wyoming and eventually into our home. And, while we were prepared for the challenges of adopting a rescue, I never imagined how quickly I would be thrown back into Psychology 101. Our first walk with Rocky quickly reminded me of the principles of classical and operant conditioning.

(In case these behavioral psychology basics slipped your mind: Classical conditioning is most often associated with Ivan Pavlov and salivating dogs. Operant conditioning is linked to B.F. Skinner and principles of reinforcement and punishment to elicit behavior modification.)

As we walked Rocky, every step was met by commands whether they were “Leave it,” “Wait,” a halt with the leash, or “Sit.” Of course, positive reinforcement such as “Good boy” and treats were also woven in. Rocky quickly advanced to running on the leash, which proved to be easier as running seems to match his natural pace; however, those basic commands continue to dictate the success of each outing we take.

While running with Rocky, I reflected on how much time and energy I expend to train him and facilitate the development of appropriate leash behavior. Literally, every step of our outings are met with some type of command or reinforcement. As I thought about this, my mind wandered to individuals attempting to modify or change a behavior. I do not want to simplify the human mind; however, working with Rocky reminded me just how difficult behavioral modification can be.

Certainly, I empathize with my clients and understand their struggles. However, being in the thick of changing behavior, reflecting on the impact of my rational mind on Rocky’s performance, reminded about the true struggle of change. Rocky is wired to hunt and, being a stray, hunting was a key to his survival for a period of life. Here we are trying to unwire his brain for hunting and teach him to let the food go, promising that there will be plenty to eat when he gets home. Principles of conditioning and neuroplasticity at their best.

Thinking about the struggle and energy required for Rocky’s training, my mind wandered to the amount of energy others put into behavioral change. Not only is it taxing but it can be scary and, often times, not all that rewarding to begin with. Not to mention, many individuals do not have somebody every step of the way praising progress and supporting difficult moments. Most would find that condescending or frustrating. Interestingly, it is a key aspect of Rocky’s work.

What would change be like if you were able to meet your efforts with the same compassion, empathy, and patience as you share with others? How would your process change if you were able to identify positive sources of reinforcement? What types of messages would you repeat to yourself not only to stay on track but also to reward progress?

Day by day, Rocky continues to improve and behaves himself more appropriately on the leash with each outing. Step by step, we continue to provide commands and reinforcement to support Rocky’s progress. We understand and accept that behavioral change takes time and we intentionally set out to create opportunities for success, knowing that each positive outing will eventually support Rocky’s ability to self-regulate and behave appropriately on his own.

How do you set yourself up for success?