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Evidence Based
I’m going to break down 7 nutrition myths that are especially prevalent among endurance athletes.
These myths also exist in the strength training world, but they’re particularly pernicious for people who run, jog, swim, cycle, or do any sort of endurance training.
These people know that nutrition is key to performance. Unfortunately, while some advice out there is good, a lot of nutrition advice is just flat-out nonsense.
So in this episode of the podcast, I’m going to lay some of the worst offenders to rest.
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
Timestamps:
4:01 – Myth: Eating lots of carbs is the most important part of nutrition.
8:39 – Myth: You have to eat within 30 minutes of finishing an endurance workout.
10:38 – Should you eat before or during an endurance training workout?
12:08 – Myth: Energy bars and gels are better than whole foods.
13:43 – The best carbs for before, during, or after a workout.
14:39 – Myth: Endurance trainees should take electrolyte supplements.
18:27 – Why you should be skeptical of electrolyte and hydration supplements.
24:33 – Myth: Getting leaner makes you faster.
27:37 – Myth: endurance athletes should never diet.
31:07 – Myth: You should train to “earn” your calories.
Mentioned on the Show:
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What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
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- Logue, D. M., Madigan, S. M., Melin, A., Delahunt, E., Heinen, M., Mc Donnell, S. J., & Corish, C. A. (2020). Low energy availability in athletes 2020: An updated narrative review of prevalence, risk, within-day energy balance, knowledge, and impact on sports performance. In Nutrients (Vol. 12, Issue 3). MDPI AG. https://doi.org/10.3390/nu12030835
- Loucks, A. B. (2007). Low energy availability in the marathon and other endurance sports. Sports Medicine, 37(4–5), 348–352. https://doi.org/10.2165/00007256-200737040-00019
- Sundgot-Borgen, J. P., & Torstveit, M. K. M. (n.d.). Prevalence of Eating Disorders in Elite Athletes Is Higher T… : Clinical Journal of Sport Medicine. Retrieved March 17, 2021, from https://journals.lww.com/cjsportsmed/Abstract/2004/01000/Prevalence_of_Eating_Disorders_in_Elite_Athletes.5.aspx
- Huovinen, H. T., Hulmi, J. J., Isolehto, J., Kyröläinen, H., Puurtinen, R., Karila, T., Mackala, K., & Mero, A. A. (2015). Body composition and power performance improved after weight reduction in male athletes without hampering hormonal balance. Journal of Strength and Conditioning Research, 29(1), 29–36. https://doi.org/10.1519/JSC.0000000000000619
- Schwellnus, M. P., Drew, N., & Collins, M. (2011). Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise-associated muscle cramping: A prospective cohort study in 210 Ironman triathletes. British Journal of Sports Medicine, 45(8), 650–656. https://doi.org/10.1136/bjsm.2010.078535
- Schwellnus, M. P., Nicol, J., Laubscher, R., & Noakes, T. D. (2004). Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners. British Journal of Sports Medicine, 38(4), 488–492. https://doi.org/10.1136/bjsm.2003.007021
- Schwellnus, M. P. (2009). Cause of Exercise Associated Muscle Cramps (EAMC) – Altered neuromuscular control, dehydration or electrolyte depletion? In British Journal of Sports Medicine (Vol. 43, Issue 6, pp. 401–408). Br J Sports Med. https://doi.org/10.1136/bjsm.2008.050401
- Baker, L. B., Munce, T. A., & Kenney, W. L. (2005). Sex differences in voluntary fluid intake by older adults during exercise. Medicine and Science in Sports and Exercise, 37(5), 789–796. https://doi.org/10.1249/01.MSS.0000162622.78487.9C
- Anastasiou, C. A., Kavouras, S. A., Arnaoutis, G., Gioxari, A., Kollia, M., Botoula, E., & Sidossis, L. S. (2009). Sodium replacement and plasma sodium drop during exercise in the heat when fluid intake matches fluid loss. Journal of Athletic Training, 44(2), 117–123. https://doi.org/10.4085/1062-6050-44.2.117
- Hew-Butler, T., Loi, V., Pani, A., & Rosner, M. H. (2017). Exercise-Associated hyponatremia: 2017 update. In Frontiers in Medicine (Vol. 4, Issue MAR, p. 1). Frontiers Media S.A. https://doi.org/10.3389/fmed.2017.00021
- Cheung, S. S., McGarr, G. W., Mallette, M. M., Wallace, P. J., Watson, C. L., Kim, I. M., & Greenway, M. J. (2015). Separate and combined effects of dehydration and thirst sensation on exercise performance in the heat. Scandinavian Journal of Medicine & Science in Sports, 25(S1), 104–111. https://doi.org/10.1111/sms.12343
- Ranchordas, M. K., Tiller, N. B., Ramchandani, G., Jutley, R., Blow, A., Tye, J., & Drury, B. (2017). Normative data on regional sweat-sodium concentrations of professional male team-sport athletes. Journal of the International Society of Sports Nutrition, 14(1), 40. https://doi.org/10.1186/s12970-017-0197-4
- Nieman, D. C., Gillitt, N. D., Sha, W., Meaney, M. P., John, C., Pappan, K. L., & Kinchen, J. M. (2015). Metabolomics-Based Analysis of Banana and Pear Ingestion on Exercise Performance and Recovery. Journal of Proteome Research, 14(12), 5367–5377. https://doi.org/10.1021/acs.jproteome.5b00909
- Rietschier, H. L., Henagan, T. M., Earnest, C. P., Baker, B. L., Cortez, C. C., & Stewart, L. K. (2011). Sun-dried raisins are a cost-effective alternative to sports jelly beans in prolonged cycling. Journal of Strength and Conditioning Research, 25(11), 3150–3156. https://doi.org/10.1519/JSC.0b013e31820f5089
- Kern, M., Heslin, C. J., & Rezende, R. S. (2007). Metabolic and performance effects of raisins versus sports gel as pre-exercise feedings in cyclists. Journal of Strength and Conditioning Research, 21(4), 1204–1207. https://doi.org/10.1519/R-21226.1
- Nieman, D. C., Gillitt, N. D., Henson, D. A., Sha, W., Shanely, R. A., Knab, A. M., Cialdella-Kam, L., & Jin, F. (2012). Bananas as an energy source during exercise: A metabolomics approach. PLoS ONE, 7(5), 37479. https://doi.org/10.1371/journal.pone.0037479
- Jentjens, R., & Jeukendrup, A. E. (2003). Determinants of post-exercise glycogen synthesis during short-term recovery. In Sports Medicine (Vol. 33, Issue 2, pp. 117–144). Sports Med. https://doi.org/10.2165/00007256-200333020-00004
- Nieman, D. C., Gillitt, N. D., Chen, G. Y., Zhang, Q., Sha, W., Kay, C. D., Chandra, P., Kay, K. L., & Lila, M. A. (2020). Blueberry and/or Banana Consumption Mitigate Arachidonic, Cytochrome P450 Oxylipin Generation During Recovery From 75-Km Cycling: A Randomized Trial. Frontiers in Nutrition, 7, 121. https://doi.org/10.3389/fnut.2020.00121
- Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: Review and recommendations. In Nutrients (Vol. 11, Issue 6). MDPI AG. https://doi.org/10.3390/nu11061289
- Orzeł, D., Kosendiak, A., & Bronkowska, M. (n.d.). Comparison of vegetables and fruit consumption frequency by athletes before and after marathon – PubMed. Retrieved March 17, 2021, from https://pubmed.ncbi.nlm.nih.gov/30141578/
- Helms, E. R., Zinn, C., Rowlands, D. S., & Brown, S. R. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: A case for higher intakes. In International Journal of Sport Nutrition and Exercise Metabolism (Vol. 24, Issue 2, pp. 127–138). Human Kinetics Publishers Inc. https://doi.org/10.1123/ijsnem.2013-0054
- Kato, H., Suzuki, K., Bannai, M., & Moore, D. R. (2016). Protein requirements are elevated in endurance athletes after exercise as determined by the indicator amino acid oxidation method. PLoS ONE, 11(6). https://doi.org/10.1371/journal.pone.0157406
- Phillips, S. M. (2012). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition, 108(SUPPL. 2). https://doi.org/10.1017/S0007114512002516
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