Common Sports Nutrition Myths
Athletes are always looking for ways to improve their performance, but unfortunately many athletes want to improve so much that they’ll try almost anything. First of all, no food, drug, or nutrient quickly increases speed or performance. Athletes are easy prey for unscrupulous companies selling nutrients, foods, or drugs that promise miraculous improvement. As if this isn’t bad enough, some athletes may also listen to inaccurate advice and may avoid eating some foods that really are nutritious.
Here are some of the most common myths that I have come across as an advisor and trainer of athletes:
The more protein and protein supplements you eat, the more muscle you will gain or maintain.
Wrong. There is no evidence that excess protein will lead to more or stronger muscles. In fact, excess protein is stored by the body as fat as are all excess calories.
Steroids are the best way to develop massive muscles.
Wrong — and dangerously so. Steroids can be very dangerous to use. While steroids are powerful drugs that help build muscle, they have risky side effects. Taking steroids can stunt your growth, cause acne, deepen your voice, and alter your sex organs. You can build muscle with diet and exercise. Although it takes a little longer, you’re not risking your health. Check out the CN article on Steroids for more.
Eating sugar, honey, soft drinks, or any sweets just before competition will provide a burst of quick energy.
Wrong again. Sugary foods eaten just before competition do not improve your speed or strength. That’s because it takes the body one to four hours to digest food. So, foods eaten just before an event are in your stomach when you compete. Most of the energy used in competition or practice comes from food eaten days before the event that has been stored in your muscles.
Vitamin supplements will give you more energy and stamina.
Wrong. Expensive mistake. None of the 14 known vitamins supply energy. Some vitamins do help the body use energy. However, these vitamins are easily supplied by an athlete’s normal diet. Megadoses of vitamins won’t give you more energy or improve your endurance. If you consume more vitamin C or B vitamins than your body needs, they are simply flushed out in your urine.(Giving you very expensive urine). If you consume more vitamins A and D than you need, they are stored in your fat. Too much of these vitamins can be poisonous. Be careful with them, read labels, when used correctly they are safe.
Water during exercise causes upset stomach and slows you down.
Way Wrong! Almost the opposite of the truth. In fact, drinking fluids during exercise is very important. Drinking 1/2 cup of fluid such as cool water every 10-15 minutes during exercise helps replace body fluids lost as sweat. Some sports drinks are okay to use, BUT water is really the best, since you don’t really lose that much salt while sweating.
Drinking milk causes cotton mouth. Cotton mouth is dry mouth due to lack of saliva. It seems to be the result of emotional stress and a loss of body fluids, not drinking milk. But don’t drink milk while exercising.
Muscle cramps are caused by inadequate salt intake.
Wrong again. Cramps are caused by severe losses of water through sweating. Drinking water before, during, and after exercise can prevent these water losses. Salt tablets can aggravate this condition by increasing the body’s need for water.
Special supplements such as amino acids, bee pollen, ginseng, brewer’s yeast, and DNA improve athletic performance.
Wrong. Sure, you will hear advertising claims to the contrary. There is no evidence that any of these substances improve athletic performance. Most of these items are expensive, and some may even be harmful to both performance and health.
Remember, there are no shortcuts to top athletic performance. Anybody trying to sell you one is just taking your money. Be careful, ask questions and be informed. See Healthy Dieting and Fabulous Foods for You!
Written by Darla, Registered Dietitian, Triathlete and Personal Sports Trainer and friend of CN