A Sports Nutritionist Weighs in on Fit Fueling Trends

 

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A Sports Nutritionist Weighs in on Fit Fueling Trends. Trends come and go. They grab our attention, draw us in and leave us wanting something new all over again. In the food and nutrition world, new trends are constantly popping up: keto, gluten free, kale chips, beet juice, golden everything, coconut everything, dusts, sprinkles, essential oils the list goes on. Contact a dietitian/nutritionist to get more information on foods and supplements to add to your individual diet to give your body a performance boost.

The post A Sports Nutritionist Weighs in on Fit Fueling Trends appeared first on the Under Armour Health and Technology Blog Under Armour. Which trendy health foods should you keep around to benefit your active lifestyle? Trends come and go.

They grab our attention, draw us in and leave us wanting something new all over again. Mega-trends highlighted by the 20-country, market data-driven analyses include category blurring between sports nutrition and other sectors like energy, nootropics, e-gaming, the workplace and weight management along with the mounting sway of social media influencers, who brands are now engaging to assist with product formulation or to develop products aimed at women. While trends in consumer education and access to information continue to fuel mainstream sports nutrition growth broadly, each of these user segments has its own goals, drivers and motivators for seeking out and using sports nutrition products.

There is no “typical” sports nutrition consumer any longer, so category segmentation is key. Here are some tips for fueling your workout without sabotaging the calorie-burning effort of exercise. Top Snacks for Runners Early in the morning, during lunchtime or evening — runners always need to navigate the balance of run times with meal timing to maintain a calm stomach, prevent hunger and boost energy.

Sports, Cardiovascular, and Wellness Nutrition. Eat well to play well with facts sheets that discuss eating on the road, vegetarian eating for athletes, fueling during exercise and for. 655 + 9.56 (weight in kilograms) + 1.85 (height in centimeters) – 4.68 (age).

Indeed, sports nutritionist Nancy Clark, MS, RD, CSSD, author of Food Guide for Marathoners: Tips for Everyday Champions and Food Guide for New Runners: Getting It Right from the Start, says calorie restriction is a common challenge because “many runners are very weight conscious and think of food as fattening and not as fuel. So they aren’t. Nutrition Athletic performance and recovery for college athletes is enhanced by attention to nutrient intake.

Developing an ideal nutrition plan for health and performance includes identifying the right quantity, quality and proper timing of food and fluids needed to.

List of related literature:

This is changing, with coaches and athletes now clearly recognising that unbalanced and inadequate nutritional intakes can lead to poor training and competition performance, lethargy, increased risk of injury and illness, and unfavourable gains or losses in body mass.

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

This study indicates that a high-fat diet can lead to decreases in anaerobic exercise performance, which would be deleterious for team sport athletes.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

It has often been reported that inadequate intake may compromise athletic performance [1], so the work of the sports nutritionist plays a key role in the athlete’s nutritional status by developing appropriate and individualized intervention strategies.

“Handball Sports Medicine: Basic Science, Injury Management and Return to Sport” by Lior Laver, Philippe Landreau, Romain Seil, Nebojsa Popovic
from Handball Sports Medicine: Basic Science, Injury Management and Return to Sport
by Lior Laver, Philippe Landreau, et. al.
Springer Berlin Heidelberg, 2018

Decreased physical activity results in decreased energy consumption and, logically, weight gain if dietary intake remains stable; whereas increased physical activity leads to weight loss (Byrd-Williams et al, 2010; Madsen et al, 2009).

“Pediatric Primary Care E-Book” by Catherine E. Burns, Ardys M. Dunn, Margaret A. Brady, Nancy Barber Starr, Catherine G. Blosser, Dawn Lee Garzon Maaks
from Pediatric Primary Care E-Book
by Catherine E. Burns, Ardys M. Dunn, et. al.
Elsevier Health Sciences, 2012

Weight loss through severe restriction of energy intake while participating in high levels of exercise is particularly harmful for young athletes who are still growing and can put the athlete at increased risk for injury during the season (Manore, 2015).

“Burns' Pediatric Primary Care E-Book” by Dawn Lee Garzon Maaks, Nancy Barber Starr, Margaret A. Brady, Nan M. Gaylord, Martha Driessnack, Karen Duderstadt
from Burns’ Pediatric Primary Care E-Book
by Dawn Lee Garzon Maaks, Nancy Barber Starr, et. al.
Elsevier Health Sciences, 2019

By using more fat for fuel, the belief is it will take longer to deplete muscle glycogen stores and the athlete will be able to maintain long-distance activities for a longer period of time at a higher intensity.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Dunn CL, Hannan PJ, Jeffery RW, Sherwood NE, PronkNP, Boyle R. The comparative and cumulative effects of a dietary restriction and exercise on weight loss.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

As the nutrition plan development begins, the sport nutritionist should take into consideration the athlete’s desire to improve fueling for performance but also look at the athlete holistically.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Ortega and colleagues [37] also found that CRF appears to modify the relationship between objectively measured physical activity and abdominal obesity, and that the time devoted to intense activity is likely to be a key factor associated with abdominal obesity in children and adolescents with low fitness.

“Nutrition in the Prevention and Treatment of Abdominal Obesity” by Ronald Ross Watson
from Nutrition in the Prevention and Treatment of Abdominal Obesity
by Ronald Ross Watson
Elsevier Science, 2014

Interestingly, for this latter study, Martins et al. indicated that a 12-week training program in individuals with obesity induced a mean decrease in body weight of 3.5 kg (from 96.1 ± 11.0 to 92.6 ± 11.7 kg); but it had no significant effect on fasting or postprandial CKK concentrations [79].

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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33 comments

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  • I always skip ads, let me say it again I ALWAYS skip ads when i have the chance to do so. However with you I just let them ads play for you because I really appreciate the information you’re giving and its FREE!

  • I did not have breakfast today and I was starving (bc i ate two pieces of apple pie last night and i felt so guilty) but now I know i should eat whenever I’m hungry and not to skip meals, thank you:’)

  • It funny how many people don’t believe how incredibly transformational “ear real food, not too much, mostly plants” can be. It’s like they need to believe that the top athletes have some secret or trick or supplement. It’s crazy how much brainwashing via advertising the supplement industry has done to people

  • I normally like these videos, but I have to say I really don’t think you understood her. Intuitive eating doesn’t work for everyone and while you are correct it is often caused by diet culture there are people on the other end of the spectrum. You are not a psychiatrist. Frankly, given Gabbie’s story I think this video shows a vast amount of growth for her. Intuitive eating works for me because I have always had a good relationship with food. I’ve never been on a diet in my life and nor do I plan to.

  • Arbonne is your standard lifestyle MLM company.. Not sure if it’s in the US, but it is here in Canada.. Skin care, detox teas and protein shakes etc.
    One of my first videos I watched of you was a what I eat in a day and you ate cookie dough as an afternoon snack or dessert or something and that’s when I knew that you were a great person to look up to healthwise.

  • Hey, just a suggestion for a future topic. When should an athlete begin to consider bulking and how should they go about it. For example, I’m 5’7″ 155 and 10-12%bf. Would it be more beneficial for me to continue to try to drop bf, or would I better be served trying to add weight onto my frame considering strength is a deficiency (225 C&J, 165 Snatch, 385 DL, 365 BS, 285 FS) and the typical highly performing athlete at my height is somewhere between 175-190.

  • i definitely needed a calorie counter when i had issues with eating. i was A-OK and full eating under 700 calories, and i gained a ton of weight vs. when i was eating 2000+. if i didn’t start to track my food and realize i wasn’t even logging 1000 calories my body was obviously struggling but i definitely would not have eaten more because i seriously wasn’t hungry.

  • Thank you for such a well spoken and beautiful video. Thank you for sharing truth and showing young girls that food is not the enemy, rather health is most important.

  • Honestly i sometimes wanna skip meal cus im just lazy to get up and make food; but one time i skipped breakfast in an institute that im living at because i woke up after breakfast hours, and at 10 am i had a horrible migraine and i felt like im about to throw up, and it always happens if i miss a meal by accident, so even tho i sometimes feel guilty, and hate my appearance, i fucking know that if i’ll try to eat less ima gonna have a migraine, and i prefer to be a little fat and depressed about myself than have a midrange.

  • As a med student, it’s concerning that people don’t know how basic biology works and that’s probably the reason why can’t they discern things that are marketed as healthy by are actually really damaging. Teenage girls take advice from other teenage girls and don’t even question the reliability

  • The more I lift weights/ have more intense workouts and the better I eat i feel has made my metabolism speed up so I eat ab 4-5 times a day bC I feel like I digest things fast and I get hungrier faster. Is that ok to eat that many times a day

  • I wish people would quit labeling foods as ‘good’ and ‘bad.’ It’s all about moderation. I started adding protein to my diet by my doctors recommendations and I FELT so much better. I’ve never seen eating as a way to lose weight, but rather a way to fuel my body to feel good.

  • The thing is, a lot of the time if you try to politely say hey its potentially dangerous mentally and physically the way your eating. You just get roasted by a load of know it all know nothing 13 year olds. I actually won’t say anything anymore, I’ve had people come to my channel and leave shitty comments on my videos because I’ve said stuff. Especially concerning the scam lord Vince from V-Shred. But yeah if they wanna do the “military diet” and eat one boiled egg because they are an “endomorph” good for them.

  • Just because someone tells you about their stupid low calorie diet, that doesnt mean YOU should try it. Some bodies have positive outcomes and others dont, just because it worked for someone else, doesnt mean it will work for you. If you want to lose weight, eat 3 nutritious meals a day, add in some healthy snacks, but most importantly, exercise and DRINK WATER1!!! Go on jogs, runs, do some work outs in your garden, try your best to be active!

  • I was really sick for a while month (did not purposely get sick) and everything I ate I threw up and I was falling asleep everywhere I went and it was truly such a traumatic experience. Since then I’ve been truly terrified of getting sick. Sure I lost a few pounds but trust me it’s not worth it.

  • how do you regain being able to listen to your body after struggles with eating disorders? like feeling hunger or “intuitive eating”? i have lost my ability to feel hunger or a need for eating other than cravings for specific food, due to my highly (and i mean highly) restrictive eating patterns

  • I’d be interested to hear about pre-workout nutrition from Ben or any other commenters. I often go to a noon crossfit class so it’s this awkward time between breakfast and lunch and I find that I’m often not fueled well enough. There’s so many different ideas about the best thing to eat before workouts.

  • I wonder if this approach still fits to people who aren’t “strong enough” yet (as mentioned in another episode). Don’t they need to put some weight at first?
    Noah Ohlsen once talked about how he had to eat a lot of food to get competitive and that he thinks most CF athletes are undereating.

  • I feel the burrito “I believe in you! Now extra guac.” on a spiritual level lol! EVERYTIME. I don’t even care if it closes all the way anymore.

  • watching this in 2020 lol, Gabbie actually mentioned she was dealing with disordered eating habits at the time of this video, despite it appearing “healthy” so you were definitely correct, she opened up about it bordering on orthorexia

  • I don’t understand why you seem to put down people who want to track what they eat. You might have control over what you eat but not all people can do that. Personally, the reason I might not have an issue with say soda is cuz generally I was brought up by a mother who wouldn’t indulge my sweet tooth. And I grew with that up. And it never changed. Someone else trained me on it. Is it so bad for someone to get help via an app or even track their food? Intuitive eating honestly doesn’t work for all people. And they need help. If the help comes from an app and throwing away their “weakness” why not? And honestly, not all food is the same: Fruit has sugar so does soda. But You yourself you have said Soda has too much-processed sugar but the fruit doesn’t. But you would pick fruit over soda, why is that? Cuz the fruit sugar honestly is “healthier” than soda. And as you have said, your body will not distinguish the source. When it goes into your stomach. Sugar is still sugar. Just that Fruit sugar is lower and honestly way better than processed sugar. In as much the components of both is still glucose and fructose. But I’m no dietician and food expert.

  • I hate to see so much criticism of Abbey’s opinions on this thread. Abbey always says to talk to a healthcare professional before you decide to change your eating patterns. These are only her opinions as a dietician about what a healthy diet looks like. If you’re dealing with a dangerous eating pattern, you must ask your doctor for help, not get angry at a youtube creator who doesn’t know you. I myself struggle with overeating but I can cautiously see what Abbey is talking about.

  • I have a question So my body doesn’t get the “I’m hungry” signal. I just eat and eat so I’m eating but over the past year I realized my weight has gone up so bad and I don’t know what can help. Can someone give me advise? Get this to the top so she can see please

  • Me: a 15 year old who slowly realized throughout the video that my E D probably is/was highly influenced by tik tok diet culture ��������✌️

  • I cracked the code to keep avocados fresh. Two ways. One, if you refrigerate the avocado before you cut it open, it doesn’t brown when you put the cold half-avocado back in the fridge in a container. In addition or alternatively (and this is basically the same principle as Abbey mentions: reduced oxygen on the surface of the cut avocado) is to suck out the air from the bag the avocado is in sort of as a slight vacuum seal.

  • As someone who has tried eating healthily and balanced, and excersized a good amount for a period of 7 months and seen no change, and has also has eaten around 300 cal a day with some excercise for periods and seen great results, it’s no wonder people choose the latter option. I literally can’t loose weight doing the first even with a calorie deficit or more excercise/muscle gain. I would rather look better and feel better mentally than go through stages of bad mental health because I hate the way I look, and that’s why this happens

  • I think that your own personal experience has clouded your judgment. Calorie counting may have been negative to you, but get this, not everyone is like you. Not everyone can eat intuitively. Assuming your way of eating is the best is ignorant and can be very harmful to others.

  • As someone who used to be morbidly obese I didn’t know when I was full. I stretched out my stomach. I was addicted to food. You know how I lost 100+ pounds? By tracking my food and being more active. I didn’t know what foods made my body feel good because I grew up in a home where if a bag of cookies were bought it was a race to eat them as quickly as possible. I couldn’t keep them in the house while I lost weight. It’s nice to think everyone can eat intuitively but when you have an addition for your entire life that’s no reality.

    I think you shouldn’t use blanket statements for intuitive eating. There are studies that show you need to have regulated hormones in your body to understand and feel hunger queues and bloating, etc. When I was obese my hormones weren’t regulated and I literally couldn’t listen to my body

  • I found your channel just few days ago and I really like you, you help me with my binge eating and you are so positive, beautiful and energetic:)

  • im trying to lose weight so now im wondering, as im trying to achieve a calorie deficit and am eating less, is my metabolism slowing down?? And if so, when im at my goal weight, do i have to increase my caloric intakee slowly or can i just jump to a sustainable amount?

  • I respect where you’re coming from but I thought I would give you another way to look at tracking your food. I track my food to ensure that I eat enough and I need to do that because I have ADHD I can very easily get distracted out of eating. My body can be screaming at me that it needs to but my brain is screaming at me to do something else. It might not make sense to people who don’t suffer from ADHD but it’s a reality for me. However if I track when I’m eating it makes me more aware when I’m forgetting to eat. And since I make it a point to track a different meal times it’ll break my focus enough for me to realize I haven’t eaten and that I need to I also have a really bad tendency to reach for the easiest thing because my brain is telling me I don’t have time to eat tracking it makes you really pay attention to the nutrient content and encourages me to eat a more balanced diet. To put it bluntly the ADHD brain is not a very intuitive one.

  • When I was a teen I ate usually 1300kcals a day (and a ran 10km every day). I always ad cravings for cakes e sweets (or chips, or french fries). Now, I don’t count the calories anymore but I eat very healthy and I’m sure I’m about 2000 or more maybe, and I don’t like sweet food anymore! That’s totally weird, but if you off me a jelly bean or a chocolate cake I wouldn’t crave it.

  • Thanks Abbey. I have just discovered you and I enjoy listening to you. You throw out a lot of theories that I have been enslaved to, resulting in some horrific food issues including body dysmorphia which I still battle with. Its such a relief to hear you say things like no food is bad. What you say is so sensible. Its so reassuring. I wish you had been around when I was a teenager