New Guidelines for Nutrition and Athletic Performance

Last week, the Academy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM) published new position statement titled "Nutrition and Athletic Performance". Whether or not you believe that these organizations will make good recommendations for you specifically, it's important to note that a large group of incredibly smart people created this report based on the latest scientific understanding. What's that mean for you? It means that learning from position statements like this can help guide your own personal nutrition strategy. With that said, it should be no surprise to you that we've been scouring the position statement and working on condensing it down into a short version that you can review. Position Statement:

It is the position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine that the performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies. These organizations provide guidelines for the appropriate type, amount and timing of intake of food, fluids and dietary supplements to promote optimal health and sport performance across different scenarios of training and competitive sport.

The study was conducted with an evidence-based analysis from data gathered over 8 years. The study outlines 10 key points which we've paraphrased for you here:

1. It's likely that your training is periodized so that you're in top shape before a key event. Your nutrition strategy during these training periods should also be periodized based on training needs.
2. Nutrition plans should always be specific to an individual athlete, and their goals.
3. Training should focus on developing metabolic efficiency, while fueling for competition should focus on meeting the energy needs for that event.
4. Energy availability is a critical variable for sports nutrition strategies.
5. Like nutrition strategy, body composition for optimal performance needs to be periodized and executed carefully. Note that being "skinnier" or "leaner" is NOT a guarantee for higher performance.
6. Strategies should be implemented during training that will help the body adapt to competition fueling.
7. Guidelines for nutrient timing are just as important as guidelines for grams per KG of body weight in macro-nutrients consumed (carbs, fats, proteins).
8. Fueling during competition should be focused on a strategy that reduces fatigue, and are specific to the event and conditions surrounding the event (such as weather).
9. There is robust evidence to support the idea that rinsing your mouth with a carbohydrate solution creates an immediate impact in the brain and may allow athletes to increase work-rates during exercise. Note that a mouth rinse in this case does not mean ingesting the carbohydrate!
10. While certain supplements may aid performance, athletes should consider the cost / benefit analysis before using supplemental nutrition. Supplements are generally of greatest value when used in conjunction with a good diet.

Carbohydrate Recommendations: It's critical to note that carbohydrate enhances performance during "prolonged sustained or intermittent high-intensity exercise". Strategies that maintain "high carbohydrate availability" before, during and after will result in performance gains. The study also notes:

The amount and localization of glycogen within the muscle cell alters the physical, metabolic, and hormonal environment in which the signaling responses to exercise are exerted. 

Translation: glycogen has a huge impact on more than just going fast during a race. Athletes need to be aware of this as they plan nutrition for training days, which likely needs to be done days in advance of a training session (not just the morning before). This also doesn't mean "eat a huge amount of carbohydrate". The study notes that training with reduced glycogen stores (such as two workouts per day) results in benefits beyond the actual training input. Summary of Guidelines For Carbohydrate Intake by Athletes: The study breaks this down into two categories: "Daily Needs for Fuel and Recovery" and "Acute Fueling Strategies" (focused on optimal performance during an event). Daily Needs for Fuel and Recovery:

• Light Activity: lower intensity or skill based activities, 3-5 grams per kg of body weight. Note that a 70 kilogram (154 lbs) athlete in this category would shoot for between 210 grams and 350 grams per day.
• Moderate Activity: exercise at a moderate pace, roughly 1 hour per day, target 5-7 grams per kg of body weight. A 70 kilogram (154 lbs) athlete would shoot for between 350 grams and 490 grams per day.
• High Activity: this is a typical endurance program, non-elite athlete, working out 1-3 hours per day and moderate to high intensity, 6-10 grams per kg of body weight. A 70 kilogram (154 lbs) athlete would shoot for between 420 grams and 700 grams per day.
• Extreme Activity: 4 to 5 hours per day of moderate to high intensity exercise (Tour de France athlete), 8-12 grams per kg of body weight. A 70 kilogram (154 lbs) athlete would shoot for between 560 grams and 840 grams per day.

Acute Fueling Strategies:

• Prep for events less than 90 minutes long: 7-12 grams per kg of body weight in 24 hours prior as daily fuel needs.
• Prep for events lasting more than 90 minutes: 10-12 grams per kg of body weight consumed each day, 36-48 hours before the event.
• Optimal recovery between 2 demanding training sessions: 1-1.2 grams per kg of body weight PER HOUR for first 4 hours.
• Pre-event fueling, exercise lasting less than 60 minutes: 1-4 grams per kg of body weight, consumed 1-4 hours before.
• During exercise lasting 45 minutes or less, food is not needed.
• During exercise lasting 45-75 minutes, small amounts of carbohydrate will help, including a mouth rinse.
• During exercise lasting 1-2.5 hours, consume 30-60 grams of carbohydrate per hour.
• During exercise longer than 2.5-3 hours, consume up to 90 grams of carbohydrate per hour.

While we have published a portion of the study here, we highly recommend reading the entire text, which can be found here: http://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx