Nutrition for Athletes and Performance
In this episode of the Food Factor podcast, Stephanie discusses the importance of nutrition for athletes and parents of athletes. She emphasizes the need for accurate, evidence-based information and encourages listeners to do their own research. Stephanie also highlights the crucial role of nutrition in sport performance and overall health, drawing from her experience working with various athletes.
In this episode we discuss:
Low Energy Availability in Sports
Stephanie discusses the topic of sports nutrition, specifically focusing on the concept of low energy availability (LEA) and its impact on athletes. She explains that LEA was initially thought to primarily affect female athletes, but it can now be recognized as a broader issue affecting any athlete, regardless of gender or age.
She also introduced the term "relative energy deficiency in sport" (RED-S), which emerged about 10 years ago to highlight the all-encompassing consequences of LEA. Stephanie emphasized that LEA can occur due to various factors, such as poor body image, social pressures, or lack of education on proper nutrition.
Understanding Energy Availability and Expenditure
Stephanie discussed the concept of energy availability. She emphasized the importance of understanding one's fat-free mass, as it is the most metabolically active tissue and influences energy expenditure. Stephanie also clarifies that the energy expended during exercise is not always accurately measured by tools like treadmills or wearables, as they often rely on body weight and height. She stressed that the quality of calories, such as those from carbs, fats, and proteins, also plays a role in energy availability. Stephanie concluded by highlighting that energy is needed for various bodily functions beyond weight loss, such as muscle repair, brain cell restoration, and immune system support.
Nutrition for Young Athletes' Performance
Stephanie discusses the importance of proper nutrition for young athletes, emphasizing that calories in versus calories out is not the only factor to consider. She highlighted that athletes need a high quality and quantity of nutrients for growth, development, performance, and recovery. Stephanie also pointed out warning signs of low energy availability, such as a decrease in food intake and an increase in energy expenditure. She stressed the need to address these signs and ensure athletes are fueling their bodies appropriately.
Recognizing The Warning Signs
Stephanie discusses the importance of recognizing warning signs for LEA and RED-S in athletes. She emphasizes the need to listen for specific language and conversations that may indicate a desire for weight loss, and to understand the reasoning behind it. She also highlighted the importance of monitoring changes in hunger or appetite, and the potential for disordered eating or training behaviors. Stephanie differentiated between eating disorders and disordered eating, and pointed out that certain sports, such as wrestling, gymnastics, and soccer, have higher rates of issues with energy availability. She concluded by urging the need to keep an eye out for these risk factors in specific athletes.
Nutrition's Impact on Athletes' Performance
Stephanie discusses the negative effects of inadequate nutrition on the body, particularly in the context of athletes. She highlighted the short-term and long-term consequences of insufficient food intake, including blood glucose dysregulation, disruption in hunger and mood hormones, reduction in metabolism, and thyroid dysfunction. She also mentioned the potential for increased cortisol levels, fatigue, mood changes, muscle weakness, and endocrine disruption. Stephanie emphasized the importance of proper nutrition for optimal performance and recovery, and offered her assistance to those needing help with their food choices and needs.
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Mentioned in this episode:
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
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