Sports Nutrition Updates from ACSM
Written by Nancy Clark MS RD CSSD
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—including several PINES members—gathered to share knowledge. Several sports nutrition presentations offered updates that might be of interest to PINES members. Here are summaries from a few of the presentations.
Body Composition:
Historically, sports teams would routinely have their body composition measured, with the data posted for all to see. Many athletes experienced intense pressure both internally and externally to have a lean physique. Often, the measurements were not even used to assess for extreme leanness and RED-S.
Today, we know that athletic performance is not dictated primarily by an athlete’s percent body composition but rather by volume of training, mental state, adequacy of sleep, and sufficient food intake—among other factors.
Today’s recommendations state measurement of body fat should only be done if 1) the athlete consents, 2) the measurement is done in private by a trained measurer using the most reliable method for that particular athlete, 3) the information is discussed in confidence with the athlete and health care team, and 4) the mental and physical health of the athlete is top priority.
We need to teach athletes they will perform better if they focus on getting stronger and gaining power, as opposed to restricting food. If the cost of losing body fat is having to train with poorly fueled muscles for weeks on end, performance will suffer and risk of injuries will increase.
Ultra-Processed Foods and Athletes
About 95% of athletes enjoy ultra-processed foods (UPFs). What do athletes need to know about them? 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. 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 over-eating. The UPF-eaters consumed about 500 additional calories a day compared to when they ate from the whole foods menu—and they gained about one kilogram (2 pounds) in two weeks.
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.
That said, balance & moderation pave a prudent path. There’s a time and a place for UPFs. For an athlete with a low protein intake, grabbing a protein bar on the run can help hit the 20-to-30-gram protein target for the meal. Athletes who consume little red meat can get an iron-boost by enjoying iron-enriched breakfast cereals. For traveling athletes, carrying bars, gels, and carb-based recovery drinks are “safe” (uncontaminated) options. Safety matters!
Protein
Muscle is constantly being broken down into amino acids and then rebuilt into new tissue. Resistance exercise stimulates the synthesis of new muscle during the 24-hours post-exercise. Including ~0.3 grams high-quality protein per kilogram of body weight per meal maximizes muscle protein synthesis. That comes to about 20 grams protein for a 54 kg athlete and ~30 grams for an 82 kg athlete. Athletes can easily consume that amount with balanced meals.
Protein’s food matrix, with all the bioactive compounds that accompany the amino acids in natural foods, has a positive influence on the muscle-building effectiveness of the amino acids. For example, eating a whole egg, not just the egg white, more effectively builds muscle tissue. Hence, an athlete’s best bet is to choose protein-rich foods in their natural state, such as nuts, yogurt, tuna, beans & rice, etc. Whole foods are preferable to the protein isolates in powders and bars.
- Including protein at each meal and snack also offers benefits. Many athletes eat too little protein at breakfast and lunch, then devour 2 to 3 chicken breasts at dinner. They’d be better-off including a serving of protein in each meal and snack, to evenly distribute the protein across the day.
Vegan athletes can indeed consume adequate protein—if they are responsible. How much protein is enough? The goal is ~2.1 grams of plant-protein per kilogram body weight per day. For a 55 kg athlete this comes to about 30 grams per meal plus 10 to 15 grams in each of two snacks. PINES members can educate vegans to read the protein information on food labels (grams protein per serving), as well as do google-searches (protein in 100 g hummus). A big dallop (100 g / 1/2 cup) of hummus with 8 grams of protein does not equate to the 30 grams of protein in a small (100 g / 3.5 oz) chicken breast!
PINES Secretary Nancy Clark MS RD CSSD has a private practice in the Boston-area. Her best-selling Nancy Clark’s Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.
