Debunking Common Myths About Sports Nutrition

There is a lot of inaccurate information about sports nutrition out there. Looking at the science, or having someone else look at the science for people, is the only way to cut through the myths and discover the reality about how to nourish their body for the best endurance performance.

Bodybuilders and even casual fitness enthusiasts increasingly use sports nutrition products to stay in shape and fulfill their daily protein needs. Bodybuilders and fitness enthusiasts have mostly concentrated on eating foods high in proteins and other nutritional components.

In addition, according to a research report by Astute Analytica, the Global Sports Nutrition Market Is growing at a compound annual growth rate (CAGR) of 4.8% over the projection period from 2022 to 2030. 

Sports Nutrition Myths:

Carbo-loading is essential before races
Most runners are familiar with the practice of carbo-loading, which involves increasing dietary carbohydrate intake in the days leading up to a race. But it’s rarely necessary. In races lasting less than 90 minutes, research has demonstrated that glucose loading does not impact performance.

When enough carbohydrates are consumed throughout the race, its impact is also low, even in longer races. Successful endurance competitors like Dave Scott, a six-time Ironman champion, never carbo-loaded. Having said that, it does no damage, so if it gives people confidence, go ahead and fill it up.

Dehydration leads to cramping in the muscles
Muscle cramping appears to result from a type of neuromuscular tiredness brought on by unusual exertion; this explains why it happens nearly exclusively during races and only in athletes with an innate propensity for cramping.

Except for one study that showed that sodium-loading before intense activity delayed the onset of cramping, increasing fluid intake and electrolyte intake have not been found to lessen the risk of cramping in vulnerable athletes during races.

Most athletes consume adequate carbohydrate
Many of us still have the mistaken belief that the average American, and particularly the average runner, consumes a high-carbohydrate diet as a result of the early 2000s low-carb diet craze. In actuality, much like the typical American who does not exercise, the average runner only obtains 50% of his or her calories from carbohydrates. 

For optimum performance, supplements are necessary
Numerous nutritional supplements are sold to endurance athletes with the promise of improving performance. A little amount of scientific evidence supports some of these claims, however, no nutritional supplement has yet been consistently shown to improve endurance performance without being contradicted by trials showing no benefit. The majority of the top runners in the world also don’t take any dietary supplements.

Simple sugars shouldn’t be consumed when exercising
The most crucial energy source for prolonged, intensive exercise is sugar in the form of glucose (and glycogen, the body’s storage form of glucose). Numerous studies have shown that consuming extra glucose, fructose, and other simple sugars that are quickly converted to glucose during exercise improves performance in workouts and races that last longer than an hour. Despite the overwhelming evidence, many runners continue to steer clear of sports drinks and energy gels that contain simple sugars because they have been trained to view sugar as “bad.”