FINAL DRAFT
Enhancing Athlete Performance through Nutrition Strategies
The City College of New York
ENGL 21003: Writing for the Sciences
Professor Anna Voisard
Group 3: Angel Villagomez & Angely Li
June 20th, 2024
Abstract
This article examines the critical role of nutrition, with attention to dietary supplements and a balanced diet that affect an athlete’s performance and health. The article highlights the need for integrating supplements with nutrient-rich, balanced diet, emphasizing that supplements should complement rather than replace whole foods. It discusses the macronutrients and micronutrients necessary for optimal body function, particularly under the physical demands of intense training. Case studies are presented to illustrate and emphasize that a holistic approach to nutrition not only supports peak performance but also combats any type of fitness related health issues. The review underscores the importance of understanding and applying these principles, allowing athletes to make informed choices about their nutrition and supplement use on a comprehensive analysis of current study findings. By adopting this integrated approach, athletes can achieve their health and performance goals more effectively.
Introduction
Living in an era characterized by an aggressive market promoting supplemental nutrition through various media channels, athletes have become a primary target. This focus on athletes is driven by the importance of their nutrition and how it can be optimized through various dietary methods. The primary method that most athletes adopt is to have a balanced diet. In this diet, it includes all the required nutrients that our physical body needs to function and perform to our preference. However, alongside this balanced diet, dietary supplements have emerged as a popular and significant alternative. While some view supplements as an optional Nutritional method, they are often crucial in providing vitamins and minerals that may be lacking in a typical diet. Given the comprehensive nutrients that will be covered later in this review, they effectively compensate for any dietary deficiencies. Understanding the role and impact of both nutritional methods has become essential for athletes who are striving to enhance their performance and overall health.
The Role of Supplements
Athletes frequently turn to dietary supplements to achieve their health and performance goals, a trend underscored by various studies. For instance, a study conducted among gym members in Portugal revealed that protein powders were the most consumed supplement (80.1%), followed by multivitamins and minerals (38.3%), sports bars (37.3%), branched-chain amino acids (BCAAs) (36.8%), and n-3 fatty acids (35.5%) (Ruano & Teixeira, 2020). These supplements are integral to the dietary discipline of athletes aiming to enhance their muscle mass, performance, and recovery. In fact, another study highlighted that 88% of athletes used supplements for health-related reasons, with a particular focus on vitamin and mineral supplements, both individually and in combinations (Parnell et al., 2015). This widespread use illustrates the perceived benefits of supplements in maintaining a healthier physique and improving overall athletic performance.
Moreover, athletes’ motivations for supplement use extend beyond mere health maintenance. A study on young Canadian athletes found an exceptionally high rate of supplement consumption, with 98% of participants using supplements to enhance performance. Popular supplements in this group included sports drinks, energy drinks, vitamin-enriched water, vitamins, minerals, sports bars, protein powders, creatine, and omega-3 supplements (Muwonge et al., 2017). These athletes cited reasons such as increasing muscle mass, boosting endurance, and accelerating recovery as key drivers for their supplement use. Additionally, supplements like protein powders, BCAA, and glutamine were strongly associated with performance enhancement goals, whereas beta-alanine did not show the same connection (Parnell et al., 2015). The diverse reasons for supplement use and the specific types of supplements favored by athletes emphasize the need for a comprehensive understanding of their impact on performance and health. This knowledge can help athletes make informed decisions about their nutrition and supplement choices, ultimately supporting their goals more effectively.
Study Limitations
Despite the widespread use and perceived benefits of supplements among athletes, it is crucial to acknowledge and address the challenges and limitations identified in these studies. All three research studies cited in this section highlight natural limitations, including the generalized consumption of supplements despite limited evidence of their effects and insufficient knowledge of pre-existing nutritional deficiencies. While some supplement choices align with established benefits, many lack factual support for their reported effects. Additional research is essential to thoroughly evaluate the safety and effectiveness of dietary supplements, particularly among young athletes. Moreover, due to the limited number of supplement users in some studies, more comprehensive statistical analyses were impeded, limiting further exploration of associations among supplement use and other factors. Implementing evidence-informed educational programs supported by reliable sources such as online resources from sports organizations, nutrition associations, and guidance from Registered Dietitians is crucial to ensuring effective use of supplements to promote health and performance. Sporting organizations should facilitate nutrition sessions for athlete support personnel, who can then inform parents and athletes.
Balanced Diet
A balanced diet ensures that athletes get a wide range of essential nutrients, including macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals), which are necessary for various bodily functions. Carbohydrates provide the primary source of energy, proteins support muscle repair and growth, and fats offer sustained energy. Together, these macronutrients fuel daily activities and physical exercise. As stated by Intermountain Health “A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers” (Intermountain Health, 2023). This also helps in maintaining a healthy weight by providing the right amount of nutrients and energy, preventing both malnutrition and overnutrition. For this reason, it is important to consume enough vitamins and minerals to support immune function, bone health, blood production, and numerous metabolic processes. For example, calcium and vitamin D are crucial for bone health, while iron is essential for oxygen transport in the blood. A balanced diet tailored to the specific needs of an athlete supports their overall health, enhances performance, and reduces the risk of injury. By providing the right mix of macronutrients and micronutrients, athletes can achieve optimal energy levels, muscle function, recovery, mental focus, and immune health. This holistic approach to nutrition is key to reaching peak athletic performance and maintaining long-term health.
The basic training diet should be sufficient by providing enough energy and nutrients to the body to meet the demands of training and exercise. This diet includes a wide variety of foods like wholegrain breads and cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low-fat dairy products, which allows our body to enhance the ability of adaptation and recovery between training sessions in less time, another great thing of maintaining a balanced diet is that it enables the athlete to achieve optimal body weight and body fat levels for performance, provide adequate fluids to ensure maximum hydration before, during and after exercise.
An athlete’s diet should be recommended for the public, with energy intake divided into 45% to 65% from carbohydrates, 15% to 25% from protein, 20% to 35% from fat. “Athletes who exercise strenuously for more than 60 to 90 minutes (about 1 and a half hours) every day may need to increase the amount of energy they consume, particularly from carbohydrate sources” (Better Health Channel, 2000). The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats or known as healthy fats coming from olive oils, avocado, nuts and seeds. Athletes should also aim to minimize intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods because it takes longer to digest, making you feel tired, affecting their performance.
During digestion, all carbohydrates are broken down into sugars (primarily glucose), which are the body’s primary energy source. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high carbohydrate foods. If carbohydrates in the diet is restricted. As stated in the National Library of Medicine “a person’s ability to exercise may be compromised because there is not enough glycogen kept in storage to fuel the body, leading to fatigue and affecting the exercise intensity” (Murray & Rosenbloom, 2018). If dietary protein intake is insufficient, this can result in a loss of protein (muscle) tissue, because the body will start to break down muscle tissue to meet its energy needs and may increase the risk of infections and illness.
Conclusion
This literature review underscores the critical role of both dietary supplements and a balanced diet in enhancing athletes’ health and performance. Studies highlight widespread supplement use among athletes, with popular choices like protein powders, BCAAs, and multivitamins supporting goals such as muscle mass enhancement and performance improvement. Furthermore, the review emphasizes the necessity of a balanced diet in sustaining peak performance, preventing injuries, and bolstering immune function. Part of the research comes with imitations, such as insufficient evidence supporting some supplements and gaps in understanding nutritional deficiencies, emphasize the need for ongoing research. It is essential to address the challenges and limitations identified in these studies, including the lack of robust evidence supporting many supplements’ efficacy and inadequate knowledge of nutritional deficiencies among users. Moving forward, these subtopics can be effectively supported by evidence-based educational programs aimed at promoting informed supplement use alongside a balanced diet, crucial for optimizing athletes’ performance and ensuring their long-term health.
Sources
Health, B. (2024, June 21). Sporting performance and food. Better Health Channel.
https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food
Health, I. (Ed.). (2023, November 17). Improving chronic disease by eating a balanced diet. Improving Chronic Disease by Eating a Balanced Diet. https://intermountainhealthcare.org/blogs/improving-chronic-disease-by-eating-a-balanced-diet#:~:text=One%20way%20to%20reduce%20your,it%20needs%20to%20work%20properly.
Jovanov, P., AorAiA, V. N., ObradoviA, B., Barak, O., Pezo, L., MariA, A., & Sakac, M.(2019). Prevalence, knowledge and attitudes towards using sports supplements among young athletes. Journal of the International Society of Sports Nutrition, 16(1). http://dx.doi.org.ccny-proxy1.libr.ccny.cuny.edu/10.1186/s12970-019-0294-7
Murray, B., & Rosenbloom, C. (2018, April 1). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/#:~:text=Conversely%2C%20the%20depletion%20of%20muscle%20glycogen%20causes%20fatigue.&text=When%20muscle%20glycogen%20stores%20are,the%20very%20definition%20of%20fatigue.
Parnell, J. A., Wiens, K., & Erdman, K. A. (2015). Evaluation of congruence among dietary supplement use and motivation for supplementation in young, Canadian athletes. Journal of the International Society of Sports Nutrition, 12(48). http://dx.doi.org.ccny–proxy1.libr.ccny.cuny.edu/10.1186/s12970-015-0110-y
Ruano, J., & Teixeira, V. H. (2020). Prevalence of dietary supplement use by gym members in Portugal and associated factors. Journal of the International Society of Sports Nutrition, 17(1). http://dx.doi.org.ccny-proxy1.libr.ccny.cuny.edu/10.1186/s12970-020-00342-z
**ROUGH DRAFT**
Understanding Athletic Performance through
Supplements and Balanced Diet
The City College of New York
ENGL 21003: Writing for the Sciences
Professor Anna Voisard
Angel Villagomez & Angely Li
Research Question: How do dietary supplements and a balanced diet collectively influence the health and performance of athletes? (Included in the draft, not in the final draft)
Abstract
This article examines the critical role of nutrition, with attention to dietary supplements and a balanced diet that affect an athlete’s performance and health. The article highlights the need for integrating supplements with nutrient-rich, balanced diet, emphasizing that supplements should complement rather than replace whole foods. It discusses the macronutrients and micronutrients necessary for optimal body function, particularly under the physical demands of intense training. Case studies are presented to illustrate and emphasize that a holistic approach to nutrition not only supports peak performance but also combats any type of fitness related health issues. The review underscores the importance of understanding and applying these principles, allowing athletes to make informed choices about their nutrition and supplement use on a comprehensive analysis of current study findings. By adopting this integrated approach, athletes can achieve their health and performance goals more effectively.
Introduction
Living in an era characterized by an aggressive market promoting supplemental nutrition through various media channels, athletes have become a primary target. This focus on athletes is driven by the importance of their nutrition and how it can be optimized through various dietary methods. The primary method that most athletes adopt is to have a balanced diet. In this diet, it includes all the required nutrients that our physical body needs to function and perform to our preference. However, alongside this balanced diet, dietary supplements have emerged as a popular and significant alternative. While some view supplements as an optional nutritional method, they are often crucial in providing vitamins and minerals that may be lacking in a typical diet. Given the comprehensive nutrients that will be covered later in this review, they effectively compensate for any dietary deficiencies. Understanding the role and impact of both nutritional methods has become essential for athletes who are striving to enhance their performance and overall health.
Supplements
Athletes frequently turn to dietary supplements to achieve their health and performance goals, a trend underscored by various studies. For instance, a study conducted among gym members in Portugal revealed that protein powders were the most consumed supplement (80.1%), followed by multivitamins and minerals (38.3%), sports bars (37.3%), branched-chain amino acids (BCAAs) (36.8%), and n-3 fatty acids (35.5%) (Ruano & Teixeira, 2020). These supplements are integral to the dietary regimens of athletes aiming to enhance their muscle mass, performance, and recovery. In fact, another study highlighted that 88% of athletes used supplements for health-related reasons, with a particular focus on vitamin and mineral supplements, both individually and in combinations (Parnell et al., 2015). This widespread use illustrates the perceived benefits of supplements in maintaining a healthier physique and improving overall athletic performance.
Moreover, athletes’ motivations for supplement use extend beyond mere health maintenance. A study on young Canadian athletes found an exceptionally high rate of supplement consumption, with 98% of participants using supplements to enhance performance. Popular supplements in this group included sports drinks, energy drinks, vitamin-enriched water, vitamins, minerals, sports bars, protein powders, creatine, and omega-3 supplements (Muwonge et al., 2017). These athletes cited reasons such as increasing muscle mass, boosting endurance, and accelerating recovery as key drivers for their supplement use. Additionally, supplements like protein powders, BCAA, and glutamine were strongly associated with performance enhancement goals, whereas beta-alanine did not show the same connection (Parnell et al., 2015). The diverse reasons for supplement use and the specific types of supplements favored by athletes emphasize the need for a comprehensive understanding of their impact on performance and health. This knowledge can help athletes make informed decisions about their nutrition and supplement choices, ultimately supporting their goals more effectively.
Despite the widespread use and perceived benefits of supplements among athletes, it is crucial to acknowledge and address the challenges and limitations identified in these studies. All three research studies cited in this section highlight inherent limitations, including the generalized consumption of supplements despite limited evidence of their effects and insufficient knowledge of pre-existing nutritional deficiencies. While some supplement choices align with established benefits, many lack factual support for their reported effects. Additional research is essential to thoroughly evaluate the safety and effectiveness of dietary supplements, particularly among young athletes. Moreover, due to the limited number of supplement users in some studies, more comprehensive statistical analyses were impeded, limiting further exploration of associations among supplement use and other factors. Implementing evidence-informed educational programs supported by reliable sources such as online resources from sports organizations, nutrition associations, and guidance from Registered Dietitians is crucial to ensuring effective use of supplements to promote health and performance. Sporting organizations should facilitate nutrition sessions for athlete support personnel, who can then inform parents and athletes.
A balanced diet ensures that athletes get a wide range of essential nutrients, including macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals), which are necessary for various bodily functions. Carbohydrates provide the primary source of energy, proteins support muscle repair and growth, and fats offer sustained energy. Together, these macronutrients fuel daily activities and physical exercise. As stated by Intermountain Health “A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers” (Intermountain Health, 2023). This also helps in maintaining a healthy weight by providing the right amount of nutrients and energy, preventing both malnutrition and overnutrition. For this reason, it is important to consume enough vitamins and minerals to support immune function, bone health, blood production, and numerous metabolic processes. For example, calcium and vitamin D are crucial for bone health, while iron is essential for oxygen transport in the blood.
Balanced Diet
A balanced diet tailored to the specific needs of an athlete supports their overall health, enhances performance, and reduces the risk of injury. By providing the right mix of macronutrients and micronutrients, athletes can achieve optimal energy levels, muscle function, recovery, mental focus, and immune health. This holistic approach to nutrition is key to reaching peak athletic performance and maintaining long-term health.
The basic training diet should be sufficient by providing enough energy and nutrients to the body to meet the demands of training and exercise. This diet includes a wide variety of foods like wholegrain breads and cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low-fat dairy products, which allows our body to enhance the ability of adaptation and recovery between training sessions in less time, another great thing of maintaining a balanced diet is that it enables the athlete to achieve optimal body weight and body fat levels for performance, provide adequate fluids to ensure maximum hydration before, during and after exercise.
An athlete’s diet should be recommended for the public, with energy intake divided into 45% to 65% from carbohydrates, 15% to 25% from protein, 20% to 35% from fat. “Athletes who exercise strenuously for more than 60 to 90 minutes (about 1 and a half hours) every day may need to increase the amount of energy they consume, particularly from carbohydrate sources” (Better Health Channel, 2000). The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats or known as healthy fats coming from olive oils, avocado, nuts and seeds. Athletes should also aim to minimize intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods because it takes longer to digest, making you feel tired, affecting their performance.
During digestion, all carbohydrates are broken down into sugars (primarily glucose), which are the body’s primary energy source. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems.
Conclusion
This literature review highlights the critical role of both dietary supplements and proper nutrition in enhancing the health and performance of athletes. By examining various types of supplements and their specific benefits, we gain insight into how to support the health of athletes. Additionally, the review underscores the importance of a balanced diet in maintaining peak performance, preventing injuries, and supporting immune function. The combined findings from the research studies will illustrate that a strategic approach to nutrition, incorporating both supplements and healthy eating habits, is essential for athletes aiming to reach their full athletic potential.
