Top 3 Sports Nutrition Myths Debunked by St. Louis Area Dietitian

Top 3 Sports Nutrition Myths Debunked by a St. Louis Area Dietitian, Expert in Sports Nutrition

The world of sports nutrition is riddled with myths. Misconceptions about which foods to eat, which supplements to take, and when to eat leave most athletes feeling overwhelmed, exhausted, and can even hinder their performance. 

As a dietitian, expert in sports nutrition, I work with athletes to not only help them optimize performance through targeted nutrition counseling, but also educate them on how to best manage their unique dietary needs.

Let’s talk about 3 major sports nutrition myths and what you should be doing instead. 

Myth #1: You MUST eat at least 1 gram of protein per pound of bodyweight.

This myth means well. People who perpetuate this myth just want you to recover and grow the muscle you work so hard for. Unfortunately, overemphasizing protein can leave your diet imbalanced in carbohydrates and fats. Research shows us that protein needs for athletes are not as high as many believe them to be. The ideal amount of protein is actually between 1.6 and 2.3 grams per kilogram of body weight, and, yes, I said kilograms! Let’s find your ideal protein intake below while using the formulas below:

• First calculate your kilogram (kg) bodyweight by dividing your weight in pounds by 2.2
  • _____ lbs / 2.2 = ____ kg
• Next multiply your kg body weight by 1.6. This is your minimum protein requirement.
  • ____ kg x 1.6 = ____ grams
• Lastly, multiply your kg bodyweight by 2.3. This is your maximum protein requirement.
  • _____ kg x 2.3 = ____ grams

Eating an amount of protein in this range might feel odd at first, especially if you are used to eating a much higher amount. But, as I stated above, you now have more room for carbohydrates in your sports diet. Carbs are going to be the one nutrient that absolutely fuels the performance you and your coaches want to see. No other nutrient can supply the energy necessary to fuel fast sprints, explosive jumps, and strong lifts like carbs! 

Myth #2: You can have high performance on a low-carb diet

As Sport Dietitians, this is one of the more frustrating myths. Now, it is true that training on low-carb diets can allow our bodies to adapt to using more fat for fuel during exercise; however, there is a limit to this.

At around 65% of your max effort, carbohydrates begin to take over as the main fuel source. The closer you get to 100% of your max effort, the more your body must rely on carbohydrates over fats as fuel. This is because fats are too complex a fuel source to be broken down efficiently. So rather than following a low-carbohydrate diet, here is what you should do:

1. Ensure half of your plate is made up of carbohydrates like rice, pasta, potatoes, or breads at every meal. (Focus on whole-grain carbs.)
2. Snack on fruits in between meals.
3. Enjoy a carbohydrate snack within 1 hour of exercise, like granola bars, rice Krispies treats, or a banana.

Myth #3: You need a large stack of supplements if you want to be a top performer.

The supplement industry has done an excellent job of making us all feel we need the latest pre-workout, post-workout, vitamins, electrolytes, etc. But odds are, you don’t actually need a large stack of supplements (if any at all). Let’s go over 3 supplements that are proven to enhance performance and won’t hurt your bank account. 

1. Creatine Monohydrate
   • Probably the most studied supplement on the market, creatine works by speeding up the process of ATP production. ATP is our body’s most basic fuel source, and when we are training or competing hard, we tend to run out rather quickly. Now, you won’t notice crazy effects from this supplement, but what you may notice is that you are able to squeeze out one or two more reps on the bench press. You might sprint a little harder at the end of a race. Or you can feel a bit more explosive during a plyometric workout. 
2. Whey Protein 
   • Whey protein has been around for a long time, and most athletes have tried some variety of it. Whey is a great protein source because it is high in an amino acid called leucine, which sends a very strong signal to our muscles to grow and recover! You do not need to be taking multiple servings per day, either. If you are unable to hit your protein goal using the formula discussed above, 1 serving per whey per day is enough.
3. Beta-Alanine
   • Have you ever taken one of the popular pre-workout supplements and noticed an itchy, tingling feeling on your face and arms? Well, that was beta-alanine. And don’t worry, this side effect is totally harmless. During intense exercise, our muscles rapidly produce lactic acid. This acid can cause fatigue to set in quickly. Beta-alanine works to buffer that acid, thus extending the time it takes for you to fatigue. The best part is that getting plain beta-alanine is far more affordable than those expensive pre-workout blends. 

By now, you may feel a bit confused. Realizing you may have been eating too much protein, under-eating carbs, and taking too many supplements has left you feeling like you aren’t sure where to start. Myths can take root and become fact, especially since they are perpetuated by the media, influencers, YouTubers, gym bros, “nutritionists” (remember, nutritionist is not a regulated title), and even coaches.

By working with a sports dietitian, together, we can help you create the perfect diet plan that is nonrestrictive, tasty, won’t hurt your wallet, and most importantly, will drive your performance. 

Ready to learn how?