Whether you’re a seasoned athlete looking to get stronger, or a first time marathoner eager to cross the finish line – proper nutrition is the key to success. You may already be eating healthy, but are you eating the right foods to fuel your workouts? Or maybe you have no idea where to even start. No matter where you’re at in your fitness journey, we can help you reach new heights! The Foodsmart Peak Performance Program is a 12-week program that covers the foundations of sports nutrition and helps you apply those principles to your personal life.
Sports Nutrition Curriculum
Introduction
Hello, thanks for joining me today. In this 12 week/12-session sports nutrition focused curriculum we are going to dive deep into your nutrition and lifestyle habits to understand how to make modifications to improve sports performance. Across these sessions, you will come to learn how to build Performance Plates based on your daily training and/or body composition goals, and you will understand appropriate nutrition timing for optimal energy and recovery. Additionally, you will know how to assess and monitor your hydration status, understand the importance of a whole foods approach, and know when and what supplements to add to your diet if warranted.
My goal in our time together is not to tell you that you can’t eat certain foods--my goal is to work with you to help you make manageable and sustainable changes to your current eating habits so that you can reach your health and performance goals, whatever those may be. My goal is to also be your accountability and motivation partner, helping you to maintain those healthy changes we make and troubleshoot obstacles as they arise. When we talk about behavior change, it’s important to acknowledge that behavior change takes time and practice--good nutrition isn’t achieved in a day or even a week. I’m looking forward to being here for you over the next 12 weeks/12 sessions as you adopt these new habits and find strategies that work with your lifestyle and goals.
Consider
If you had all the resources in the world, what would you add to your “wishlist” - e.g. a symptom tracker in the app, asynchronous chat with a dietitian, recipes (more? different?), a calorie/macro tracker? While we may not have the resources to implement these recommendations right now, it’s super helpful to know what’s on your product wishlist so that we can prioritize them for future product roadmaps
Nutrition tracker - here are a couple of sports nutrition ones on the market that I love the concept of - can track based off of performance plate, exchanges or calories or macros (depending on the age level of the athlete, nutrition knowledge, or if they are at risk for disordered eating/eating disorders); seeing food logs & having a real-time look into what clients are tracking can help with accountability and improving client outcomes
Notemeal - Can toggle between calorie/macros & exchanges. Meal plans are easy to develop based on athlete food logs. Can track body composition data and message athletes easily
SenPro - love how this incorporates habit tracking, client check-ins between sessions, and the performance plates into this one
ZoneIn - is synched up with USDA databases - makes meal recommendations based on macro needs for athletes; provides restaurant recommendations, can plan grocery lists as well
Visit 1: Maximizing your exercise plan through nutrition
Sports nutrition recommendations build upon basic nutrition guidelines. Assess dietary habits and nutritional knowledge in regard to their lifestyle, health history, training load, and anthropometric data.
Sub-topics:
Identify motivation and overarching goals
Discuss the nutritional pyramid of importance
Metrics: labs such as iron or vitamin D, if warranted, anthropometrics
Aim to include NutriQuiz at the initial visit and intervals throughout the program
Handouts/activities/homework/recipes if relevant
Nutritional Pyramid of Importance
Food tracking log
What does this visit look like?
Introduce sports nutrition curriculum - see the introductory script
Initial Assessment & review of NutriQuiz results
Follow the standard Foodsmart initial assessment flow of questions, remembering to discuss training - frequency & intensity
Identify motivation and overarching goals throughout the curriculum
Discuss the nutritional pyramid of importance
Sports nutrition principles are founded on general nutrition recommendations. Once those are established and consistently met, they are built upon and refined.
Establish 1-2 goals outside of tracking food to focus on between sessions
Wrap-up and to-do list
Summarize athlete goals and topics discussed
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Sports nutrition recommendations build upon basic nutrition guidelines. Understanding where the athlete is starting and their motivators for their goals helps to identify how to build and refine their nutritional intake to support overall health and performance.
Visit 2: Sports Nutrition 101
Identify the three macronutrients, their function in an athlete’s diet, and how they change based on training type/intensity.
Sub-topics:
Macronutrient foundations
What are carbs, protein, and fat & what functions do they have in an athlete’s diet
What foods make up each macronutrient
Performance plates - light, moderate, hard training plates
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
Performance plates
Activity: “My Performance Foods List”
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Explain the three macronutrients, the role they play in the body and for athletic performance, and what foods make up each one
Transition to performance plates and discuss how each plate changes based on energy needs/training type & intensity
Work through the “My Performance Foods List” to create a personalized list of foods the athlete likes from each macronutrient
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
Homework/Goals: Have the client build performance plates (and take pictures) using their Performance Food List and write down why they chose a certain performance plate based on their activity for the day
Homework/Goals: Have the client look for recipes on the Foodsmart app that include each macronutrient/from the athlete’s performance food list
“What questions do you have for me?”
Key messages: Carbs, proteins, and fats all play important roles in supporting the energy needs of athletes. Each macronutrient shifts based on individual needs and type and intensity of training. By understanding how to build a performance plate, the athlete’s diet can provide appropriate energy to support optimal performance and health.
Visit 3: Fueling for Success
Understand how to eat before, during, and after training to get the most out of your training and to improve recovery.
Sub-topics:
Pre-Workout Nutrition
Intra-Workout Nutrition
Post-Workout Nutrition
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
Activity: Build a Nutrition Plan
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Explain the benefits and recommendations for fueling around training
Ask athlete if they eat anything in or around their workouts and if so what do they eat and why
Walkthrough examples of pre-workout/intra-workout snacks
Activity - Build a Nutrition Plan
Walkthrough handout and using the athlete’s schedule, build out appropriate timing of nutrition for optimal energy and recovery from the day’s training
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Fueling your body is an extension of your training. When you consume enough energy before workouts, you can have a more productive session and support optimal performance. When you consume adequate post-workout meals or snacks, your body can reap the benefits of that training session and improve recovery time for the next session.
Visit 4: Water Break: Why does Hydration Matter?
Learn how to evaluate, monitor, and adapt hydration status for optimal health and performance.
Sub-topics:
Why is hydration important/Negative impacts of dehydration?
Signs & Symptoms of Dehydration
Understand your fluid needs
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
Calculate Your Fluid Needs Worksheet
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Discuss hydration and its role on health as well as athletic performance
Work through the ‘Calculate Your Fluid Needs’ worksheet
Discuss with athlete what they typically consume in a day (all fluids not just water)
Compare and set goals to increase if needed
Discuss ways to increase fluid intake - i.e. flavored waters, fruit-infused water, milk, tea, fruits & vegetables, broths, etc.
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Proper hydration is one of the most important components of an athlete’s overall nutrition. The majority of the body is made up of water, and when an athlete trains they lose water via sweat and through the lungs while breathing. Athletes are at increased risk for injury and illness when they are dehydrated, making adequate fluid consumption paramount to their health and performance.
Visit 5: Are Supplements for Me?
Evaluate supplements for effectiveness & safety as an addition to a balanced diet.
Sub-topics:
Safe Supplementation
Supplement decision-making process
Evidence-based supplements & when to use them
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
Supplement decision-making process & Evidence-Based Supplements
Nutritional Pyramid of Importance Handout
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Start by asking athlete what supplements they take (if any), what supplements have they considered taking, and how they go about deciding which supplements they might take
This helps you understand what areas they are hoping to continue to work on, or areas in their life/nutrition habits that could use improvement based on what and why they might take a supplement
Remind athlete that supplements are meant to be supplemental to a healthful diet to work effectively
Discuss the safety and efficacy of supplements (not regulated by the FDA, discuss banned and/or harmful substances that can be found in supplements, just because the marketing is good, does not mean it is an effective supplement)
Review decision-making process for supplements
If warranted, review safe/evidence-based supplements
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
Homework: Have athlete look at supplements they own, and look for third-party testing logos/or look on NSF or informed choice websites for brands they have used in the past/are considering using/that are popular amongst their peers
“What questions do you have for me?”
Key messages: A well-balanced, whole foods-based nutrition plan can effectively fuel your body for health and performance. Supplements can play a role in achieving optimal health and/or performance, but it is important to evaluate if the benefits outweigh the risk when taking unregulated supplements.
Visit 6: Staying Focused While Traveling: Eating on The Road
Tips for traveling athletes: how to choose foods in restaurants and when “on the road.”
Sub-topics:
Travel Nutrition Tips
Restaurant best practices
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Discuss tips to support the traveling athlete & come up with a travel plan
Discuss recommendations when at restaurants
Keywords to look out for: baked, steamed, roasted, grilled vs. fried, crispy, creamy, crunchy
Build performance plates when possible
Pay attention to hunger and fullness - portions are larger at restaurants. Check-in with yourself throughout your meal
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages Athletes frequently travel for training and competitions (depending on the level of the athletes). Traveling across time zones can impact sleeping patterns, and can also negatively impact the GI tract due to scheduling and from unfamiliar foods. Planning is crucial for traveling athletes to reduce negative performance outcomes.
Visit 7: Identifying the Weight that is Best for YOU
The “what, when, why, and how” behind healthfully altering body composition.
Sub-topics:
What is body composition vs. weight loss/weight gain?
When is it most appropriate to alter body composition for an athlete or highly active individual?
Reasons for why an athlete might have goals to alter body composition
Appropriate rates of weight loss or gain and how to implement nutrition recommendations to achieve goals
Revisit performance plates and how to modify plates based on body composition goals
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Revisit the NutriQuiz to identify further areas for improvement to their intake
Handouts/activities/homework/recipes if relevant
Performance Plates Handout
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Discuss the differences between body composition vs. weight?
Remind athletes that body weight and body composition are not static and our bodies are meant to change through different seasons of our life
When the most appropriate time to work on body composition changes is during the offseason for sport or when optimal performance is not the foundational goal (i.e.not training for any races or specific competition, pre-season)
Reasons for why an athlete might have goals to alter body composition
Health (if an athlete is underweight or severely overweight it can impact their long-term health outcomes and disease risk)
Sports Performance
Wanting to put on muscle for improved strength/power
Wanting to lose body fat for improved power to weight ratio, agility/speed, or endurance
Appropriate rates of weight loss or gain and how to implement nutrition recommendations
The appropriate goal is ~0.5% loss of body fat per week. To preserve lean body mass and performance, limit weight loss to <1% per week. Protein needs are increased to support the preservation of lean body mass.
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Body composition changes should be rooted in health or performance outcomes. There are no ideal body fat percentages for sports in the literature, but it has been found that improved body composition can support overall performance improvements. Aim to make changes when performance is not the primary goal.
Visit 8: Debunking Fad Diets
Most diets are not created with athletes' needs in mind - learn to evaluate emerging trends and if they support optimal performance
Sub-topics:
Pros & Cons of Fad Diets
A look into common fad diet trends right now
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
Fad Diet Checklist - review a popular diet together
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about the topic
Revisit sports nutrition foundations - the macronutrients and their role in the body and performance & fuel timing
Discuss Pros & Cons of Fad Diets
CPSDA Fad Diet Confusion Handout
Review a popular fad diet together (i.e. keto, IF, paleo, etc) and use the checklist to identify why it would not be recommended for athletes
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Many popular diets marketed today are not appropriate for athletes. Athletes need to consume more. More frequently, more protein, more carbs, more fluids, etc. compared to the everyday person. Be skeptical of diets that promise quick results and focus on nutrition foundations to maintain performance and health.
Visit 9: The Dangers of Not Eating Enough
Understand the impact that underfueling can have on both health and performance
Sub-topics:
Energy Availability (EA)
Signs & Symptoms of RED-s or Low EA
How to reduce the risk of low EA/RED-s
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Discuss what energy availability is
The amount of energy remaining, after the cost of exercise, that is available for other physiological functions
Signs & Symptoms of RED-s/low EA - USOC handout
Remind athletes that this is not meant to scare them, and these do not result in the short term, but rather a result of chronic underfueling/overtraining
Discuss ways to combat low EA
Build an energy budget - revisit pre-workout nutrition and recovery nutrition
Create a regular eating schedule (typical needs include 3 meals + snacks)
Avoid quick fixes - strive for sustainable habits
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Consistently providing the body less than what it needs, whether intentional or not, can result in long-term health and performance impacts. A balanced, healthful diet that promotes consistent intake of nutrition can help to meet the needs and decrease the risk of impaired health and performance.
Visit 10: The Buzz Behind Alcohol & Exercise
Understand the impacts alcohol can have on performance and recovery, as well as learn tips for smart sipping
Sub-topics:
Alcohol’s impact on athletic performance
Tips for Smart/Safe Consumption
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
Calculate Your Alcohol
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Discuss how alcohol impairs athletic performance and point out how the effects can last up to 72 hours following a night of binge drinking
Discuss what constitutes 1 drink (beer, wine, liquor)
Use the handout to calculate how much alcohol and the caloric impact of athlete’s typical alcohol consumption
Provide tips when consuming alcohol
See handout (i.e. don’t drink on an empty stomach, continue to drink water, don’t drink and drive, plan for it in your schedule, etc.)
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Alcohol impairs mental and physical performance. There are no benefits to consuming alcohol in regards to sports performance and is best to avoid it within 48 hours. If you do consume alcohol, plan ahead and drink responsibly.
Visit 11: Fuel. Exercise. Sleep. Repeat
Sleep is one of the most powerful performance & recovery enhancers. Nutrition and lifestyle tips to improve sleep quality and duration.
Sub-topics:
How much sleep is enough
Tips for a good night’s sleep
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Handouts/activities/homework/recipes if relevant
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Review CPSDA Sleep for Success handout
Discuss with athlete their sleeping habits
Understand their typical sleep routines (including naps)
Discuss ways to improve their sleep hygiene/sleep routine through tips for improved sleep
Create goals around improving sleeping habits
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Inadequate sleep can lead to decreased recovery and performance. Prioritizing a routine that promotes quality sleep can help to mitigate decreased performance.
Visit 12: Nutrition Through Every Season Of Your Life
Tactics to optimize health and body composition when training load is decreased.
Sub-topics:
Revist performance Plates
Mindful Eating Habits/Tactics
Bulk Prep/Meal Planning
Metrics: weight, dietary recall, hydration, sleep - quality & quantity, fatigue/energy levels, muscle soreness, sport-specific performance metrics if applicable
Revisit the NutriQuiz and compare it to previous results to show improvement
Handouts/activities/homework/recipes if relevant
Performance Plates
Mindful Eating Log
Meal Planning Handout - Bulk Prepping & Balanced Meal Combinations
What does this visit look like?
Weekly progress and review
Brief review of last week’s topic
Review successes, challenges, questions
Follow up on last week’s “to do next week”/homework
Were you able to follow your action plan?
What did you learn by following the plan?
What worked? What didn’t work? Why? What would you do differently?
Explain this week’s content, lead discussion on selected topic(s), ask questions about participant’s thoughts, beliefs, feelings about topic
Discuss managing caloric intake when training load is decreased
Revisit performance plates
Discuss mindful eating tactics - i.e. paying attention to hunger and fullness cues, decreasing distractions at mealtimes, taking the time to savor your meal
Homework/Action item: Use mindful eating log to understand habits and emotions that impact eating choices
Discuss ways to set yourself up for success with planning and prepping when schedule is busy
Review meal planning & bulk prep guide
Discuss Foodsmart meal planner & grocery list/grocery ordering capabilities to support fueling goals
Have athletes recount physical, physiological, and educational changes as part of time together to reinforce the impact of time working together. Discuss goals moving forward and provide example nutrition recommendations based on future goals (i.e. life after sport or off-season fueling)
Wrap-up and to-do list
Summarize what was covered
Explain handouts or tasks assigned to accomplish before next visit
“What questions do you have for me?”
Key messages: Adjusting to a new schedule, or lack thereof, can be difficult. Finding ways to implement healthful eating behaviors based on your new routine is important to a long-term healthy lifestyle.
Goals/Objectives
SMART goals - list all
Know how to build Performance Plates based on training/energy demands and/or body composition goals (what constitutes an easy, moderate or hard training day and which Performance Plate goes with which intensity of training)
Implement appropriate nutrition timing during and around training to support optimal energy for and recovery from training
Adequately assess and monitor hydration status by understanding baseline hydration requirements in addition to increased needs due to training
Focus on consuming whole foods first for optimal performance, and add safe and efficacious supplements only when warranted
Outcomes
Anthropometrics: change in weight, body composition assessment (if available - circumference measurements, DEXA, etc.)
Diet recall: performance plates based on training load - optimizing food group ratio for sufficient energy intake, hydration, consistent fueling throughout the day
Subjective/reported symptoms: sleep - quality & quantity, fatigue/energy levels, muscle soreness
Activity: improved sports performance (ex: strength, speed, endurance, etc.)
Quality of life: more playing time, PRs, reduced risk of injury
Research/Mini Lit Review:
Sales calls/for a medical audience and one we can use with patients
Sports nutrition is a dynamic science that integrates evidenced-based nutrition recommendations and exercise physiology principles with the aim to optimize sports performance, health, and improve the recovery of athletes and highly active individuals.1
The impact of one’s diet on sports performance is becoming more and more well-known to athletes. At this time only observational and semi-experimental studies have been reported in the literature regarding nutrition knowledge and behavior changes in athletes when working with dietitians. In these studies, benefits were reported to working with dietitians as part of an interdisciplinary athlete support team.2,3 Additionally, it is well studied that applied sports nutrition practices have positive benefits for athlete health and performance.4 Due to this, there is a need for accessible and reputable sports nutrition information and interventions.
The Dietary Guidelines for Americans recommends that individuals consume nutrient-dense foods and beverages. These include core elements, or food groups, such as whole fruits and vegetables, whole grains, lean proteins, oils including vegetable oils, seafood, nuts and seeds, and low-fat dairy and/or fortified soy beverages. A well-balanced diet promotes a healthy weight and a reduced risk of chronic disease. The Dietary Guidelines for Americans are aimed to meet the needs of most individuals throughout their lifespan and to support healthy eating patterns.5
While many principles of the Dietary Guidelines for Americans are seen as components of sports nutrition recommendations, recommendations in regards to the total daily intake and macronutrient distribution typically do not meet the increased energy demands of athletes and highly active individuals.1,6,7 Chronic underfueling as a result of following guidelines not specified for athletes/highly active individuals can result in adverse health and athletic performance consequences. These consequences can include but are not limited to metabolic adaptations, recurrent (soft tissue and/or bone) injury and illness, disruptions to endocrine function, unexplained fatigue, and diminished performance.8
This program aims to solve that problem by providing evidence-based sports nutrition recommendations to patients throughout 12 dietitian-led nutrition counseling sessions to provide comprehensive education on nutrition for sports performance. Through these sessions, athletes and highly active individuals will learn how to adequately fuel their bodies based on the demands of their training and for optimal health. As a result of their education, athletes and highly active individuals who implement the individualized recommendations will optimize their energy levels, better fuel recovery and performance, are more likely to see positive adaptations from their training programs and are at reduced risk for recurrent injury and illness.
Patient-facing:
Sports nutrition combines nutrition and exercise physiology recommendations with the aim to improve sports performance, health, and recovery of athletes and highly active individuals.1
The Dietary Guidelines for Americans recommends that individuals consume foods such as whole fruits and vegetables, whole grains, lean proteins, oils including vegetable oils, seafood, nuts and seeds, and low-fat dairy and/or soy beverages. A well-balanced diet promotes a healthy weight and reduces long-term health problems. The Dietary Guidelines for Americans are aimed to meet the needs of most individuals throughout their life and to support overall healthy eating.5
While many recommendations of the Dietary Guidelines for Americans are also components of sports nutrition, athletes and highly active individuals typically need extra energy to support higher levels of activity.1,6,7 Chronic undereating as a result of following guidelines not created for athletes/highly active individuals can result in unwanted health and athletic performance consequences. These consequences can include but are not limited to low energy, frequent injury or illness, and decreased performance.8
An individualized sports nutrition program can provide you with a winning edge by optimizing your energy, improving recovery, and achieving health and performance goals. This program provides twelve, one-on-one dietitian-led nutrition counseling sessions to educate on nutrition for sports performance. Through these sessions, athletes and highly active individuals will learn how to properly fuel their bodies based on their energy levels and navigate sports nutrition-related performance issues. As a result of their education, individuals who implement the sports nutrition recommendations will improve their energy levels, recover faster, are more likely to see positive results from their training programs, stay healthy and limit injuries.
Consider:
If you had all the resources in the world, what would you add to your “wishlist” - e.g. a symptom tracker in the app, asynchronous chat with a dietitian, recipes (more? different?), a calorie/macro tracker?
Sports nutrition-focused recipes - higher protein, higher carb
Nutrition tracker - here are a couple of sports nutrition ones on the market that I love the concept of - can track based off of performance plate, exchanges or calories or macros (depending on the age level of the athlete, nutrition knowledge, or if they are at risk for disordered eating/eating disorders); seeing food logs & having a real-time look into what clients are tracking can help with accountability and improving client outcomes
Notemeal - I used this one when I worked in the collegiate setting. Can toggle between calorie/macros & exchanges. Meal plans are easy to develop based on athlete food logs. Can track body composition data and message athletes easily
SenPro - love how this incorporates habit tracking, client check-ins between sessions, and the performance plates into this one
ZoneIn - has schedule integrations and is synched up with USDA databases - makes meal recommendations based on macro needs for athletes; provides restaurant recommendations, can plan grocery lists as well
References:
Dunford M, Doyle JA. Nutrition for Sport and Exercise. 3rd ed. Cenage Learning; 2015.
Riviere AJ, Leach R, Mann H, et al. Nutrition Knowledge of Collegiate Athletes in the United States and the Impact of Sports Dietitians on Related Outcomes: A Narrative Review. Nutrients. 2021;13(6):1772.
Patton-Lopez MM, Manore MM, Branscum A, Meng Y, Wong SS. Changes in Sport Nutrition Knowledge, Attitudes/Beliefs and Behaviors Following a Two-Year Sport Nutrition Education and Life-Skills Intervention among High School Soccer Players. Nutrients. 2018;10(11):1636.
Sánchez-Díaz S, Yanci J, Castillo D, Scanlan AT, Raya-González J. Effects of Nutrition Education Interventions in Team Sport Players. A Systematic Review. Nutrients. 2020;12(12):3664.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed.; 2020.
Rosenbloom C, Coleman E, Sports, Cardiovascular, and Wellness Dietetic Practice Group. Sports Nutrition: A Practice Manual for Professionals. 5th ed.; 2018.
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