Even the most casual sports fan will be familiar with the sight of athletes guzzling sports drinks or munching on protein balls or other snacks after a game. Energy Gel During a break.
There’s a reason they do that.
Athletes have specific nutritional needs to perform at their best.
They have carbohydrates, proteinYou need to consume the right amounts of fluid, electrolytes and other nutrients at the right times to achieve your training, performance and recovery goals.
Sports nutritionists are Food-First Approachfocuses on using everyday foods to meet the energy and nutritional needs of athletes before considering sports foods.
However, sports food Convenient alternatives to everyday foods To enhance performance. But there are also potential downsides to taking it.
What is sports food?
Sports Food Specially formulated to provide the nutrients athletes need during training and performance.
These include products such as sports drinks, protein supplements, energy gels and protein bars, which are intended for sport specific use and are not meant to replace a daily diet.
Why do athletes take it?
Sports food is convenient for athletes because it is easier to transport and takes less time to prepare than everyday foods.
If you have food intolerances or allergies, we can also provide you with safe alternatives.
Sports food provides a safe, hygienic alternative when food availability or food storage space is limited.
Pros and Cons
There is Strong scientific evidence Sports foods can enhance performance by providing a readily available source of energy and nutrients, with no evidence that they have any adverse effects on performance.
However, due to the nature of their manufacture and formulation, they may pose harmful health effects. Sports foods are considered ultra-processed foods (UPF) by the U.S. Food and Drug Administration (FDA). NOVA System.
The NOVA system categorizes foods into four groups based on the degree of processing: unprocessed or minimally processed foods, processed cooking ingredients, and processed or ultra-processed foods.
What are ultra-processed foods?
Ultra-Processed Foods Foods that cannot be made in a typical home kitchen due to the ingredients or processing techniques required. These include mass-produced foods such as bread, ice cream, candy, and ham.
They often Attractively packaged and marketed as a convenient alternative Less processed foods. Many people in Western countries consume ultra-processed foods. Accounts for up to 60% of energy intake.
New evidence Consumption of ultra-processed foods is associated with poorer mental and physical health and increased mortality.
Ultra-processed foods are Environmental impact Especially through processing and packaging, they release more harmful substances than everyday foods.
With this in mind, We studied How do athletes feel about these products, despite recent evidence about their potential health and environmental impacts?
A study of Australian athletes
Through an anonymous online survey, we asked adult Australian athletes how often they trained and how often they consumed ultra-processed sports foods in the past year.
We also asked the athletes why they chose to use (or not use) sports food, what alternative foods they consumed, and whether they were concerned about ultra-processed foods.
One hundred and forty Australian adult athletes participated in recreational (55), local/regional (52), state (11), national (14) and international (9) sports. investigation.
The majority were female (64%), trained for an individual sport (64%), and trained 5-9 hours per week (49%).
What did we find?
Most athletes (95%) had consumed sports food within the past year, with sports drinks being the most popular (73%) and protein supplements being the most frequently used, with 40% of athletes consuming them at least once a week.
Individual athletes who train for longer periods were more likely to use sports foods.
Athletes told us that everyday foods are more affordable, taste better, and pose less risk of containing contaminants. Prohibited Substances However, many felt that compared to sports food, it was less convenient to prepare and transport during training, and there was a higher risk of it spoiling.
The athletes were then asked what foods they regularly eat instead of ultra-processed foods. Over half (54%) of the choices they listed for the foods they regularly eat were still categorised as ultra-processed, such as candy and muesli bars.
Half of athletes (51%) said they were concerned about the health effects of ultra-processed foods. The half who were not concerned said this was because they only use sports foods occasionally, eat small amounts, or only use them for training or competition.
Do we know if this affects health or performance?
Unfortunately, there is little published research in this area.
A small study Athletes who consumed high versus low amounts of ultra-processed foods did not show any difference in performance, but high intakes of ultra-processed foods were associated with negative effects on the microbiome.
Beyond this study, there are no other studies that have specifically looked at ultra-processed foods in athletes.
But what if you are otherwise “healthy”?
Unfortunately, there are still potential drawbacks.
Anne Umbrella reviews Every study on the consumption of ultra-processed foods has found that increased consumption of these foods is associated with an increased risk of death, heart disease, diabetes and poor mental health.
And some the study Research shows that eating ultra-processed foods poses health risks regardless of whether you’re eating a healthy diet, which means that even if you’re eating lots of whole and fresh foods, eating them could be dangerous.
nevertheless We are uncertain The general consensus is that if all processed foods should be considered ultra-processed, or if all processed foods are linked to poor health, then we should reduce our intake of processed foods as part of an overall healthier diet.
Also, Scientists believe The health risks of eating ultra-processed foods appear to be the same no matter how much exercise you do, but no one has specifically studied the role of exercise in mitigating the health effects of ultra-processed foods.
Tips for Athletes
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Prepare your own meals. Look for recipes that are easy to make ahead, store and take with you during training – energy balls, muesli bars and sandwiches with jam or peanut butter are good options. Sports Dietitian Australia website There are some great suggestions.
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Reach out to your training buddies. Ask them what they eat during training and competitions, and find out what’s available at your local grocery stores.
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You can also let your local food retailer know that you’re interested in purchasing minimally processed alternatives.
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If you need these for your workout, limit the amount of ultra-processed foods you eat the rest of the day – even small amounts may make a difference.
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In accordance with the recommendations of Australian Dietary Guidelines are still important. They were designed to reduce the risk of chronic disease in healthy Australians, including athletes. This means eating a variety of vegetables, fruit, whole grains, lean meat and alternatives, and dairy and alternatives every day.
visit Certified Sports Nutritionist They will help you create an individualized meal plan that includes minimally processed options to meet your personal needs and performance goals.
