At the 2023 American College of Sports Medicine Annual Meeting (ACSM; acsm.org), more than 3,000 sports medicine professionals and researchers from around the globe gathered to share knowledge. Several sports nutrition presentations offered updates that might be of interest you.
Ultra-Processed Foods and Athletes
• About 95% of athletes enjoy ultra-processed foods (UPFs) such as frozen waffles, boxed mac ‘n cheese, chips, etc.. The average American consumes about 60% of total calories from UPFs; they are readily available, easy to prepare, have a long shelf-life, and can save time.
• What do runners need to know about UPFs? First, let’s define what they are: UPFs contain substances that are rarely used in home cooking—emulsifiers, thickeners, protein isolates, etc. You’ll find those substances in energy bars, fruit yogurts, commercially baked breads, and many grab-and-go foods that busy athletes commonly consume.
• UPFs also include sport drinks and protein powders. They are not only convenient, but also digest easily. During extended exercise, when runners need quick and easy carbs, consuming a gel, chomp, or sports drink can easily boost energy. While a swig of maple syrup or a banana can be equally energizing, UPFs are generally easier to manage.
• In the general population, UPFs are linked with obesity. The more UPFs consumed, the greater the risk for weight gain. In a carefully controlled study with menus matched for carbs, protein, fat, fiber, and palatability, the UPF-menu led to weight gain. The UPF-eaters consumed about 500 additional calories a day when compared to when they ate from the whole foods menu—and they gained about two pounds in two weeks. Yikes! Why did that happen? Are UPFs easier to overeat because they require less chewing? Can be eaten quickly? Are super-tasty so you want to keep eating more of them?
The answer is yet to be determined. Until such time, your better bet is to consume homemade foods whenever possible. The less packaging in your grocery cart, the better for your waistline (most likely) and the better for the environment (definitely; less trash in landfills).
That said, balance & moderation pave a prudent path. There’s a time and a place for UPFs. If you have a low protein intake, grabbing a protein bar on the run can help you hit your 20-to-30-gram protein target for the meal. If you consume little red meat, an iron-enriched breakfast cereal like GrapeNuts can help fill that gap. For traveling athletes, carrying bars, gels, and carb-based recovery drinks are “safe” (uncontaminated). Safety matters!
Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.