Sports Nutrition and Functional Foods

This week we will be discussing general topics in regards to functional foods in sports nutrition. Sports nutrition shows significance in the life of each individual in regards to hormones, glycogen stores, and muscle recovery. Without proper nutrition health problems may rise. Hormones levels such as testosterone, may be of a lower level from nutritional deficiencies. Many ultra-endurance athletes are deficient in various aspects of a proper diet and show endocrine changes similar to those of starvation. Testosterone was particularly low from ultra-endurance exercise [1]. If supplemented foods are  consumed to lessen deficiencies it may also cause an increase in testosterone levels for ultra-endurance athletes. However, the amount of the supplemented foods would vary on the athlete and what other foods were being consumed. 

Sports nutrition requirements vary depending on the type and intensity of the sport. For maximum performance, overall adequate nutrition is essential. An essential supply of nutrients must reach every muscle for optimal performance and recovery. Endurance is achieved best when skeletal muscles glycogen stores are replenished prior to exercise. For athletes to properly replenish glycogen stores it is recommended to consume 500 to 600 grams of carbohydrates per day. This guideline would bring the glycogen storage to the desired 80 to 100 mumol/gram wet weight. For maximal endurance, glycogen stores need to be replaced daily [2]. 

Optimal recovery after physical activity, regardless of the sport, requires the muscles to be feed within 2 hours.  A mixture of carbohydrates and proteins have been proven to be extremely effective in muscle recovery [3]. Amino acids, the building blocks of protein, provide some of the most beneficial nutrients for muscle recovery.  Specific amino acids support and increase lean body mass (LBM), and decrease body fat, skeletal muscle soreness and time for muscle recovery.  Particularly the amino acid leucine may support an increase in lean body mass and strength, and a decrease in body fat with resistance training [4]. Excellent sources of foods providing high amounts of leucine (between 3500 and 4000 mg’s) are: eggs, soy protein isolate, seaweed, spirulina, chicken, tuna, turkey, fish and cottage cheese. By eating functional foods such as those listed above it may cause an increase in LBM and a decrease in body fat with proper training.

References:

1. B. Geesmann, J.C. Gibbs, J. Mester, and K. Koehler. Association Between Energy Balance and Metabolic Hormone Suppression During Ultra-Endurance Exercise. International J Sports Physiol Performance (2016); 14, 1-20. 
2. Ivy, JL. Muscle glycogen synthesis before and after exercise. Sports Med 1991 Jan; 11(1):6-19.  
3. Saris WH, van Loon LJ. Nutrition and health: nutrition and performance in sports. Ned Tijdschr Geneeskd 2004 April 10; 148(15):708-12. 
4. Jacob M Wilson, Peter J Fitschen, Bill Campbell, and others. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of International Society of Sports Nutrition (2013) Feb; 20:6 2013 Feb 2. doi: 10.1186/1550-2783-10-6