The American College of Sports Medicine (www.ACSM.org) is a professional organization with more than 17,400 members who are doctors, dietitians, psychologists, exercise physiologists, and other health professionals who work with athletic people. At ACSM’s 2021 Annual Meeting in June, members shared their knowledge and latest research. Here are just a few sports nutrition highlights that might be of interest to runners.
• When athletes get injured, underlying mental health issues often get unmasked, including depression, eating disorders, and anxiety about body image, Injured athletes express fears about getting re-injured, gaining undesired weight, and losing their identity. (Who am I am if not a runner???) The sport culture is finally acknowledging mental health issues and destigmatizing therapy. For example, mental health information booths and counselors will be available at the Tokyo Olympics. That said, the 6 months after the Olympics can be more stress-filled than pre-Olympic stress and anxiety…
• As people age, they need less food and often eat less protein. Inadequate protein can lead to loss of muscle and strength. The weakest third of older people are likely to die sooner than the strongest third. Make sure you, your parents, and grandparents stay active!!!
• Older muscles (as compared to younger muscles) have reduced anabolic (muscle building) response to a protein-rich sport diet. Even with a strong protein intake, older runners do not get the same muscle-building response as seen in younger individuals. Seniors want to include at least 20 to 30 grams of protein at each meal plus lift weights. Consuming (dairy or soy) milk or yogurt with each meal is a simple way to boost protein, plus provide the calcium needed to reduce bone demineralization and help keep bones strong.
• Science has shown that, during exercise, athletes who eat a high fat ketogenic diet burn more fat than carb-eaters do. Burning fat requires more oxygen than burning carbs (muscle glycogen, blood glucose). That’s a disadvantage for keto athletes. Research with keto racewalkers showed an 8% performance difference between the keto group (they got slower) and the carb-eaters (who got faster). Grains, fruits and veggies are performance enhancing!
• If you are restricting your food intake to lose body fat, you are simultaneously losing bone density. To protect bones, dieting runners want to eat protein-rich foods in each meal. This boosts growth factors that build muscles (along with resistance exercise). Muscles tugging on bones stimulates bones to stay strong.
Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook can teach you how to fuel well and feel good. Visit NancyClarkRD.com