The American College of Sports (ACSM.org) is a professional organization for sport science researchers, educators, exercise physiologists, sports dietitians and doctors At ACSM’s Annual Meeting (May2024, Boston), more than 4,500 members from around the globe presented their latest research. This summary highlights some hot topics discussed at a session hosted by PINES (Professionals In Nutrition for Exercise & Sport).
Collagen supplements for tendons—questionable!
Collagen supplements are touted to strengthen tendons and ligaments, with the end goal of connective tissues becoming less likely to get injured. Research suggests tendons can get bigger and stiffer with collagen supplements—however this has also been shown to happen with whey supplements. In muscle connective tissue, whey and collagen supplements are equally effective. Using collagen supplements to enhance skin, hair, knees, joints, and other collagen-dense tissues is also questionable. If any small effect is seen, it’s more likely due to having boosted one’s protein intake. Consuming adequate protein is probably key to proper muscle, tendon, ligament, and joint health.
Hydration for performance
Several studies suggest 52% of NBA players start games underhydrated, as well as 50-80% of other athletes. Does this impact their performance? It is indeed plausible athletes would improve their performance if they were better hydrated. Making the effort to drink enough in hot weather is important.
Some athletes routinely test their urine to determine hydration status based on the concentration of metabolites in the urine. Given each athlete is an experiment of one, having concentrated urine doesn’t always mean an athlete is dehydrated. For example, muscular athletes, like rugby players, tend to have darker/more concentrated urine than runners. Urine tests should be adjusted according to each individual’s baseline measurement.
Effect of menstrual cycle on performance
Empowering a women to track her cycle and look for how it impacts her, as an individual, is a big step forward for the sports world; only recently has menstruation even been discussed by coaches and trainers. Although recent research studies have found no definitive effect of the menstrual cycle on female athletes’ ability to perform, some women talk about symptoms (ranging from mild to very severe) that can lead to suboptimal performance. Cycle Synching—tailoring food and exercise to menstrual cycle phase —is currently practiced by some athletes and teams, but such practice is without any good evidence to support it. There are no hard-fixed physiological reasons to cycle sync; we don’t want to set athletes up to believe they will perform worse at certain times of the cycle. But belief has a strong effect. If a team believes cycle syncing offers benefits, it will!
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.