Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water.

Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated. Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise.

Speaking of dehydration , water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather.

Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature.

Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option.

The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing.

Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure.

Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance.

Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Everyone is different, so get to know what works best for you.

You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day. KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas.

Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. The correct food choices can help ensure the body has enough energy for activity, as well as help aid recovery.

Starchy foods are an important source of carbohydrates in our diet. Wholegrain varieties also provide fibre, and a range of vitamins and minerals including B vitamins, iron, calcium and folate. Find out more about this topic on our pages on starchy foods, sugar and fibre.

The amount of carbohydrate you need will depend on the frequency, type, duration and intensity of physical activity you do. Competitive sports people and athletes will likely require more carbohydrates than an average gym user to match the intensity of their activity level.

If you are active at around the current recommended levels minutes of moderate activity or 75 minutes of high intensity activity plus two sessions of muscle strengthening activities per week , then you can follow general healthy eating guidance to base meals on starchy carbohydrates, choosing wholegrain and higher fibre options where possible.

For information about portion sizes of starchy foods you can use our Get portion wise! portion size guide. At this level of activity, it is unlikely you will need to consume extra carbohydrates by eating more or by using products like sports drinks or other carbohydrate supplements, and these can be counterproductive if you are trying to control your weight as they will contribute extra calories.

Sports drinks also contain sugars, which can damage teeth. Regardless of your level of activity, you should try not to meet your requirements by packing your entire carbohydrate intake into one meal.

Spread out your intake over breakfast, lunch, dinner and snacks that fit around planned exercise. For athletes and individuals who are recreationally active to a higher level such as training for a marathon , consuming additional carbohydrate may be beneficial for performance.

Athletes can benefit from having some carbohydrate both before and after exercise to ensure adequate carbohydrate at the start of training and to replenish glycogen stores post exercise. In longer duration, high intensity exercise minutes or more , such as a football match or a marathon, consuming some carbohydrate during exercise can also improve performance, for example in the form of a sports drink.

Estimated carbohydrate needs are outlined below and depend on the intensity and duration of the exercise sessions International Olympics Committee :. For example, from this guidance, someone who weighs 70kg doing light activity would need g carbohydrate per day whereas if they were training at moderate to high intensity for 2 hours a day, they would need g carbohydrate per day.

Protein is important in sports performance as it can boost glycogen storage, reduce muscle soreness and promote muscle repair. For those who are active regularly, there may be benefit from consuming a portion of protein at each mealtime and spreading protein intake out throughout the day.

As some high protein foods can also be high in saturated fat, for example fatty meats or higher fat dairy products, it is important to choose lower fat options, such as lean meats. Most vegans get enough protein from their diets, but it is important to consume a variety of plant proteins to ensure enough essential amino acids are included.

This is known as the complementary action of proteins. More information on vegetarian and vegan diets is available on our page on this topic. Whilst there may be a benefit in increasing protein intakes for athletes and those recreationally active to a high level, the importance of high protein diets is often overstated for the general population.

It is a common misconception that high protein intakes alone increase muscle mass and focussing too much on eating lots of protein can mean not getting enough carbohydrate, which is a more efficient source of energy for exercise. It is important to note that high protein intakes can increase your energy calorie intake, which can lead to excess weight gain.

The current protein recommendations for the general population are 0. If you are participating in regular sport and exercise like training for a running or cycling event or lifting weights regularly, then your protein requirements may be slightly higher than the general sedentary population, to promote muscle tissue growth and repair.

For strength and endurance athletes, protein requirements are increased to around 1. The most recent recommendations for athletes from the American College of Sports Medicine ACSM also focus on protein timing, not just total intake, ensuring high quality protein is consumed throughout the day after key exercise sessions and around every 3—5 hours over multiple meals, depending on requirements.

In athletes that are in energy deficit, such as team sport players trying to lose weight gained in the off season, there may be a benefit in consuming protein amounts at the high end, or slightly higher, than the recommendations, to reduce the loss of muscle mass during weight loss.

Timing of protein consumption is important in the recovery period after training for athletes. Between 30 minutes and 2 hours after training, it is recommended to consume g of protein alongside some carbohydrate.

A whey protein shake contains around 20g of protein, which you can get from half a chicken breast or a small can of tuna. For more information on protein supplements, see the supplements section. To date, there is no clear evidence to suggest that vegetarian or vegan diets impact performance differently to a mixed diet, although it is important to recognise that whatever the dietary pattern chosen, it is important to follow a diet that is balanced to meet nutrient requirements.

More research is needed, to determine whether vegetarian or vegan diets can help athletic performance. More plant-based diets can provide a wide variety of nutrients and natural phytochemicals, plenty of fibre and tend to be low in saturated fat, salt and sugar.

Fat is essential for the body in small amounts, but it is also high in calories. The type of fat consumed is also important.

Studies have shown that replacing saturated fat with unsaturated fat in the diet can reduce blood cholesterol, which can lower the risk of heart disease and stroke. Fat-rich foods usually contain a mixture of saturated and unsaturated fatty acids but choosing foods that contain higher amounts of unsaturated fat and less saturated fat, is preferable as most of us eat too much saturated fat.

Find more information on fat on our pages on this nutrient. If I am doing endurance training, should I be following low carbohydrate, high fat diets?

Carbohydrate is important as an energy source during exercise. Having very low intakes of carbohydrate when exercising can cause low energy levels, loss of concentration, dizziness or irritability.

Because carbohydrate is important for providing energy during exercise, there is a benefit in ensuring enough is consumed. This is especially for high-intensity exercise where some studies have shown that performance is reduced when carbohydrate intakes are low.

Some studies in specific exercise scenarios such as lower intensity training in endurance runners, have found beneficial effects of low carbohydrate diets on performance. However, these results have not been consistent and so at the moment we do not have enough evidence to show that low-carbohydrate diets can benefit athletic performance.

Water is essential for life and hydration is important for health, especially in athletes and those who are physically active, who will likely have higher requirements. Drinking enough fluid is essential for maximising exercise performance and ensuring optimum recovery.

Exercising raises body temperature and so the body tries to cool down by sweating. This causes the loss of water and salts through the skin. In addition, antioxidant and phytochemicals Trapp et al. To ensure optimal health and performance, track-and-field athletes following vegetarian diets should select a wide variety of minimally processed vegetables, fruits, grains, nuts, seeds, legumes, and soy products and ensure adequate energy intake Melina et al.

Adopting a vegetarian diet may result in a reduction of energy intake or of specific nutrients including omega-3 fatty acids, iron, zinc, calcium, vitamin D, iodine, and vitamin B These nutrients are less abundant in plant foods or are less well absorbed from plant compared with animal sources.

Meeting but not exceeding energy needs is a foundation of sports nutrition. Difficulty in meeting energy requirements on a vegetarian diet may be due to food choices that are excessively high in fiber or of low energy density some track-and-field athletes are poorly prepared to make healthy vegetarian choices at work, school, training, and when traveling.

This can result in undereating or the selection of less nutrient-dense food. As appropriate, track-and-field athletes can increase energy intake by selecting energy-dense foods and by reducing fiber-rich foods. It is also important to note that a vegetarian diet may be used by some track-and-field athletes to mask restrictive eating or an eating disorder Cialdella-Kam et al.

A common misconception is that vegetarian track-and-field athletes will not consume adequate protein. Meeting even the higher protein requirements of athletes and additional need for adolescent athletes is not typically a concern provided adequate energy and a variety of high-protein foods are consumed Castell et al.

As previously believed, it is unnecessary to combine plant foods in the same meal but instead eat a variety of protein-containing foods throughout the day Marsh et al.

Protein requirements in a diet consisting exclusively of less well-digested plant sources, such as whole legumes and unprocessed grains versus well-digested sources including soy, dairy, or egg protein, may be slightly elevated to account for the lower amino acid digestibility Otten et al.

Finally, it is suggested that resting creatine and carnitine concentrations, which are predominately present in meat, may be lower in vegetarians and supplementation may be warranted Larson-Meyer, a Absorption enhanced by organic acids, including vitamin C see Melina et al.

Carbohydrates are an important fuel source and should make up the bulk of most athletes diets. However, the challenge for many track-and-field athletes, vegetarian or not, is obtaining carbohydrates from high-quality whole food sources, such as whole grains, quinoa, and starchy vegetables, rather than from overly processed carbohydrates and simple sugars.

It is specifically important to ensure adequate intake of plant-based sources of omega-3 fatty acids through selection of omegarich foods Table 3 and replacing omegarich oils Jeromson et al.

Omega-3 fatty acids may aid in the inflammatory modulation, whereas maintaining a low ratio of omega-6 e. In additionally, docosahexaenoic acid—rich microalgae supplements may be of interest to vegetarian athletes Melina et al. A well-balanced vegetarian diet provides an abundance of nutrients including vitamins A, C, E, and K; folate; potassium; and magnesium Melina et al.

Depending on food choices, however, meeting daily requirements for iron, zinc, calcium, and vitamin B12 may be challenging.

Iron and zinc are important for optimal performance and growth. Compromised iron status has been found in semivegetarian athletes and lacto-ovo vegetarian athletes compared with omnivorous controls Castell et al. This is a particular concern for distance and endurance athlete marathon and race walking who may be more vulnerable.

High-dose supplementation of both minerals can impair immune function and the absorption of other minerals, and therefore, high-dose supplementation is not recommended unless deficiency is present Maughan et al.

Calcium, integral for bone health, is a concern for vegan track-and-field athletes and vegetarians who consume little to no dairy or vegetarian milks not fortified in dietary calcium. Opting for nondairy, well-absorbed calcium-containing foods listed in Table 3 is preferred over calcium supplements Melina et al.

Fortified foods, calcium-rich mineral water, or calcium supplements if necessary are also options. Vitamin D, which aids in calcium absorption, may also be deficient due to reduced intake of fatty fish, vitamin-D-fortified dairy products, and limited sun exposure particularly during indoor training seasons.

Requirements can be met by spending 5—30 min depending on fair or dark skin outside, at close to solar noon several times per week during the summer Table 3 ; Owens et al. Vitamin D3, derived from lichen, or D2, produced from irradiation of ergosterol from yeast, are vegan sources, but vitamin D3 may be more effective at increasing vitamin D status.

Finally, vitamin B12 is a concern for vegan and semivegan athletes because it is found exclusively in animal products. Vegan track-and-field athletes should consume vitamin Bfortified foods daily or take a vitamin Bcontaining supplement or multivitamin.

Athletes should also be aware that some dietary supplements may come from animal sources including gelatin, collagen, omega-3 fatty acids, and vitamin D3. Overall, vegetarian and vegan diets that contain a variety of whole grains, vegetables, fruits, legumes, nuts, and seeds can provide the protein, carbohydrate, fat, vitamins, and minerals required for track-and-field athletes.

Depending on dietary choice, emphasis of foods high in protein, iron, zinc, calcium, and vitamin B12 e. Although research strongly suggests that a plant-based diet may offer some health benefits, there is little evidence that vegetarian diets are superior to omnivorous diets for improving athletic training, health, or performance.

Fasting is characterized by the absence of energy intake for sustained period of time ranging from several hours to days Maughan et al. Apart from religious obligation, fasting also holds appeal for weight loss, chronic disease management, and to increase longevity Horne et al.

However, the impacts of fasting, particularly for track-and-field athletes, are inconclusive and challenging to translate into practice due to methodological variances, study design limitations, animal-based concepts, and diverse clinical populations.

Recently, fasting has received an upsurge of attention. Some forms of fasting are promoted as a strategy to offer health and performance benefits. This has prompted an increase in contemporary fasting publications and renewed academic focus, which has provided some insight into the possible effects of fasting on athletic performance.

In particular, investigation of the use of fasting to enhance substrate utilization and mitochondrial adaptation to enhance exercise metabolism and performance Aird et al. Any improvements in lipid profile, inflammatory markers, glucose metabolism, or cardiovascular function are short-lived and are not clinically significant Barkia et al.

These findings prevent using nonobligatory fasting practices within standard practice evidence-based recommendations. Several types of fasting exist. Intermittent fasting IF and caloric restriction are the most predominate. IF is conducted intermittently with fast and refeed periods each hour day.

Caloric restriction is a chronic reduction in calories for a prolonged period of time where ad libitum water is permitted. Most applicable literature has focused on IF, and therefore, the following discussion will focus on this type of fasting. IF is subdivided into three categories: alternate day fasting, whole-day or periodic fasting, and time-restricted fasting TRF.

In all cases, a primary concern for track-and-field athletes is the loss of lean mass during a period of fasting or caloric restriction Heilbronn et al. Time-restricted fasting has received the most attention within the fasting literature. This form of fasting theoretically offers metabolic and body composition benefits for athletes Morton et al.

It involves 16—20 hr of fasting with a 4- to 8-hr feeding window. Several commercial variations of this diet have been developed. To date, only one study in recreationally active and resistance-trained athletes has been conducted. Findings indicate TRF does not support favorable changes in lean and fat mass compared with a normal diet Tinsley et al.

These observations may be attributed to unmatched macronutrient intake, specifically protein, between the normal diet group 1. A follow-up study matching protein intakes 1. However, these results could be influenced by the more favorable feeding period around the training period for the TRF group.

Ramadan is a holy month during which Muslims refrain from eating and drinking between sunrise and sunset for 30 days. It is the most widely studied form of TRF and probably the most relevant for many elite athletes.

Depending on the seasonal and geographical conditions, Ramadan falls on different dates every year and fasting varies from 11 to 18 hours daily Azizi, ; patterns that can indirectly affect performance and alertness Roky et al.

Ramadan is also associated with more rapid onset of fatigue, lethargy, and noncontact athlete injury Chtourou et al. Therefore, much research has focused on the factors negatively affecting performance and tools to mitigate these potential detriments Tables 4 and 5.

Daily eating routines are characterized by two meals: one before sunrise Sahur and one after sunset Iftar. It is commonly believed that Ramadan fasting results in a significant calorie deficit. Amid eating challenges, the primary goal for track-and-field athletes should be to maintain body composition as well as minimize decrements in performance.

Due to the variances in food availability, there is potential to overeat at fewer meal times, and it can be difficult for some athletes to maintain a stable body composition.

Conversely, for some athletes, food choices during Ramadan may become better planned, and subsequently, the quality of food is improved compared with intake during the rest of the nonfasting year. Demonstrating this, unexpected improvements in lean mass and fat mass have even been measured, which may be attributed to improved food choices during Ramadan Fahrial Syam et al.

Particularly, during the first week of fasting, body composition measures may be inadvertently skewed by increased total body water loss, decreased gastrointestinal volume, and glycogen stores.

These factors should be considered with athlete monitoring during this fasting period. For the sports nutrition practitioner, several well-documented challenges before, during, and after exercise exist. Rehydration, posttraining recovery, fatigue management, portion control, and maintaining optimal body composition are the most common nutrition challenges Table 4 ; Norouzy et al.

These challenges are magnified when Ramadan occurs across major sporting events e. Competing in a non-Muslim country and requirements of weight-making sports present further complications Aloui et al. Muslim track-and-field athletes undertaking obligatory fasting are also at a potential disadvantage compared with voluntary fasting as they are less able to modify their feeding periods around training.

Some athletes will obtain special permission to observe their fast after an important event. In addition, valuable nutrition strategies such as carbohydrate mouth rinsing may be not permitted due to the interpretation of fasting law by Islamic scholars.

Overall, many challenges are associated with Ramadan fasting, and individualized strategies are required for successful management to avoid a possible detraining effect Table 5 ; Aloui et al.

A solid understanding of the knowledge and beliefs pertaining to Ramadan is important for practitioners counseling Muslim track-and-field athletes as much contradictory evidence exists on the effects of Ramadan fasting on health.

Personalized knowledge and beliefs can often translate into attitudes and practices. Long-standing experiences established in early years, advice from peers, knowledge level, and how well the environment is controlled appear to be significant factors of Ramadan impacting performance Chamari et al.

It is commonly trusted that Ramadan fasting negatively affects physical performance Chamari et al. However, evidence continues to advocate that only a few aspects of physical fitness are negatively affected by Ramadan Alkandari et al.

Cognitive performance e. Overall, maintenance of daily energy and macronutrient intakes, body composition, training load, and sleep duration similar to the rest of the year will minimize impairments of physical performance during Ramadan.

Evidence is lacking to support any benefit of fasting compared with conventional techniques for improving body composition or metabolic parameters in track-and-field athletes. Nutrition strategies should be planned in advance to avoid possible performance decrements during obligatory fasting.

Special diets may be appropriate for some track-and-field athletes, but each of these should be carefully evaluated as well as the rationale for choosing a diet. Ad hoc adherence to a special diet is associated with several risks, which should be carefully evaluated and monitored.

Even in cases where a special diet is necessary, proper education is essential as dietary restriction may do more harm than good. Lis, E. Larson-Meyer, and D. Kings wrote initial draft of respective sections. Lis compiled, edited, formatted, and revised the manuscript. All authors approved the final version of the paper.

The authors have no conflicts of interests to report. Agnoli , C. Position paper on vegetarian diets from the working group of the Italian Society of Human Nutrition.

PubMed ID: doi Aird , T. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Alkandari , J. The implications of Ramadan fasting for human health and well-being.

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Research in Islamic fasting and health. Annals of Saudi Medicine, 22 3—4 , — Barkia , A. Change of diet, plasma lipids, lipoproteins, and fatty acids during Ramadan: A controversial association of the considered Ramadan model with atherosclerosis risk.

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Advance online publication. Gibson , P. Not all effects of a gluten-free diet are due to removal of gluten. Gastroenterology, 3 , Other dietary confounders: FODMAPS et al.

Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable 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 promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1.

Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Where to get help Your GP doctor Dietitians Australia External Link Tel. Burke L, Deakin V, Mineham M , Clinical sports nutrition External Link , McGraw-Hill, Sydney.

Jäger R, Kerksick CM, Campbell BI, et al. Nutrition External Link , Australian Institute of Sport, Australian Government. Nutrition and healthy eating resources External Link , Nutrition Australia.

Give feedback about this page. Was this page helpful? Yes No. Effect of Ramadan fasting on body composition and physical performance in female athletes. Messina , M. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: A review of the relevant literature.

Thyroid, 16 3 , — Meyer , N. Nutrients, 9 4 , Moro , T. Effects of eight weeks of time-restricted feeding on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males.

Journal of Translational Medicine, 14 1 , Morton , J. Periodised nutrition for training adaptation. Mountjoy , M. IOC consensus statement on relative energy deficiency in sport RED-S : update. British Journal of Sports Medicine, 52 11 , — Norouzy , A.

Effect of fasting in Ramadan on body composition and nutritional intake: A prospective study. Journal of Human Nutrition and Dietetics, 26 Suppl. Ong , D. Manipulation of dietary short chain carbohydrates alters the pattern of gas production and genesis of symptoms in irritable bowel syndrome.

Journal of Gastroenterology and Hepatology, 25 8 , — Otten , J. The dietary reference intakes: The essential guide to nutrient requirements. Washington, DC : Food and Nutrition Board, Institute of Medicine. Owens , D. Vitamin D and the athlete: Current perspectives and new challenges.

Pelly , F. Dietary regimens of athletes competing at the Delhi Commonwealth Games. International Journal of Sport Nutrition and Exercise Metabolism, 24 1 , 28 — Pfeiffer , B. Nutritional intake and gastrointestinal problems during competitive endurance events.

Platt , M. Rational approach to allergy testing. Otolaryngologic Clinics of North America, 50 6 , — Reilly , T. Altered sleep-wake cycles and food intake: The Ramadan model. Roky , R. Diurnal variation in temperature, mental and physical performance, and tasks specifically related to football.

Chronobiology International, 48 4 , — Rona , R. The prevalence of food allergy: A meta-analysis. The Journal of Allergy and Clinical Immunology, 3 , — Sapone , A.

Spectrum of gluten-related disorders: Consensus on new nomenclature and classification. BMC Medicine, 10 , Schafer , T. Allergy, 56 12 , — Shepherd , S. Nutritional inadequacies of the gluten-free diet in both recently-diagnosed and long-term patients with coeliac disease.

Journal of Human Nutrition and Dietetics. Shtessel , M. Reliability of allergy skin testing. Skodje , G. Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity. Gastroenterology, 3 , — Staudacher , H. Mechanisms and efficacy of dietary FODMAP restriction in IBS.

A diet low in FODMAPs reduces symptoms in patients with irritable bowel syndrome and a probiotic restores bifidobacterium species: A randomized controlled trial. Gastroenterology, 4 , — Stockman , M. Intermittent fasting: Is the wait worth the weight?

Current Obesity Reports, 7 2 , — Tapke , D. Unnecessary food allergy testing by primary care providers: Ethical implications for the specialist. Tian , H. Effects of fasting during Ramadan month on cognitive function in Muslim athletes. Tinsley , G. Time-restricted feeding in young men performing resistance training: A randomized controlled trial.

European Journal of Sport Science, 17 2 , — Trapp , D. Could a vegetarian diet reduce exercise-induced oxidative stress? A review of the literature. Journal of Sports Sciences, 28 12 , — Trepanowski , J. The impact of religious fasting on human health.

Nutrition Journal, 9 , Turnbull , J. Review article: The diagnosis and management of food allergy and food intolerances. van Wijck , K. Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: Strategies for evaluation and prevention.

American Journal of Physiology. Gastrointestinal and Liver Physiology, 2 , G — G of Neurobiology, Physiology, and Behavior, University of California, Davis, Davis, CA.

Kings is with Aspetar Qatar Orthopaedic and Sports Medicine Hospital, Doha, Qatar. Larson-Meyer is with the Dept. of Family and Consumer Sciences, University of Wyoming, Laramie, WY. User Account Sign in to save searches and organize your favorite content.

Not registered? Sign up My Content 0 Recently viewed 0 Save Entry. Recently viewed 0 Save Search. Human Kinetics. Previous Article. Dietary Practices Adopted by Track-and-Field Athletes: Gluten-Free, Low FODMAP, Vegetarian, and Fasting.

in International Journal of Sport Nutrition and Exercise Metabolism. Dana M. Lis Dana M. Lis University of California, Davis Search for other papers by Dana M. Lis in Current site Google Scholar PubMed Close. Daniel Kings Daniel Kings Aspetar Qatar Orthopaedic and Sports Medicine Hospital Search for other papers by Daniel Kings in Current site Google Scholar PubMed Close.

Enette Larson-Meyer D. Enette Larson-Meyer University of Wyoming Search for other papers by D. Enette Larson-Meyer in Current site Google Scholar PubMed Close. In Print: Volume Issue 2.

Page Range: — Open access. Get Citation Alerts. Download PDF. Abstract Full Text PDF Author Notes. Food Intolerances Track-and-field athletes with diagnosed food allergies or intolerances will require specialized dietary modifications to eliminate exposure to allergens or food that trigger symptoms.

Food Allergies and Intolerances Adverse reactions to food are self-reported to occur in one fifth of the population; however, the origin of the reaction may differ Turnbull et al.

Common Food Allergies Immune-mediated food reactions can range in severity from minor abdominal discomfort to hives and to the most severe, anaphylaxis. Gluten-Free Diets GFD Adherence Adherence to a GFD has exploded in popularity among athletes.

Low FODMAP Strategies for Track-and-Field Athletes Athlete-specific data support the concept of FODMAPs affecting exercise-associated gastrointestinal symptoms Lis et al.

Table 2 Types of Vegetarian Diets Vegan strict vegetarian Excludes all animal products including dairy and eggs and honey Vegetarian Avoids all flesh foods; may or may not consume eggs or dairy products Lacto-vegetarian Includes milk or other dairy products but not eggs or other animal foods Ovo-vegetarian Includes eggs but not dairy products Lacto-ovo-vegetarian Includes eggs and dairy products Note.

Potential Benefits of Vegetarian Diets Plant-based diets may offer health advantages over the typical Western diet. Vegetarian Nutrient Considerations and Recommendations To ensure optimal health and performance, track-and-field athletes following vegetarian diets should select a wide variety of minimally processed vegetables, fruits, grains, nuts, seeds, legumes, and soy products and ensure adequate energy intake Melina et al.

Energy in Vegetarian Track-and-Field Athletes Meeting but not exceeding energy needs is a foundation of sports nutrition. Macronutrients: Protein, Carbohydrate, and Fat A common misconception is that vegetarian track-and-field athletes will not consume adequate protein.

Micronutrients A well-balanced vegetarian diet provides an abundance of nutrients including vitamins A, C, E, and K; folate; potassium; and magnesium Melina et al. Fasting Diets Fasting is characterized by the absence of energy intake for sustained period of time ranging from several hours to days Maughan et al.

Types of Fasting Practices Several types of fasting exist. Ramadan IF Ramadan is a holy month during which Muslims refrain from eating and drinking between sunrise and sunset for 30 days. Adapted from Farooq Table 5 Select Strategies to Cope With Ramadan Fasting for Track-and-Field Athletes Focus Strategy description Training a.

Shift training to morning and evening to maintain effective training load b. Promote rest i. Music may counteract negative effects e. Sports psychology support to address anxiety issues regarding ability to maintain performance Education a.

Prior education on key areas e. Advice on portion size control for the Iftar meal c. Query beliefs and individualize nutrition plans to cope with Ramadan Nutrition a. Focus on protein quality and intake amount to maintain lean mass b.

Encourage carbohydrate at meals c. Carbohydrate mouth rinsing as appropriate to maintain performance e. Dietary supplements e. Promote good oral health care across the refeed window. Nutrition and Ramadan Daily eating routines are characterized by two meals: one before sunrise Sahur and one after sunset Iftar.

Knowledge and Beliefs A solid understanding of the knowledge and beliefs pertaining to Ramadan is important for practitioners counseling Muslim track-and-field athletes as much contradictory evidence exists on the effects of Ramadan fasting on health.

Conclusions Special diets may be appropriate for some track-and-field athletes, but each of these should be carefully evaluated as well as the rationale for choosing a diet. BMJ Open, 6 9 , e Crossref Farooq , A.

BMJ Open, 6 9 , e PubMed ID: Gilani , G. PubMed ID: false. PubMed ID: Hill , P. PubMed ID: Marsh , K. x Crossref Ong , D. x false. x Crossref Schafer , T. Address author correspondence to Dana M. Lis at dmlis ucdavis. Save Cite Email this content Share Link Copy this link, or click below to email it to a friend.

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Delete Cancel Save. Cancel Save. View Expanded. View Table. The type of food and timing of consumption is also necessary for young athletes, as well as their parents and coaches, to consider. Detox and cleansing diets have gained popularity with claims of cleaning your blood and eliminating harmful toxins from your body.

However, there are no studies that suggest that these detox diets and cleanses aid in the elimination of any waste or toxins from the body.

The body naturally removes impurities from the blood, and with a functioning liver and kidneys, detox diets and cleanses are unnecessary. They usually do more harm than good, especially when it comes to a young, growing athlete.

If your athlete is concerned about cleansing their body of toxins, encourage them to drink water throughout the day to help with digestion and to promote normal bowel function. Young athletes can also opt for healthier food choices including fruits and vegetables for added nutrients.

Chemically processed foods are usually made from refined ingredients and artificial preservatives. These foods lack the proper nutrients a young athlete needs to stay active and can have adverse side effects on their health when consumed in excess.

Unprocessed, single-ingredient foods that contain no added chemicals are considered whole foods and are key to good health, as they provide the body with the nutrients it needs. Try including your young athlete in the process by finding new recipes and preparing meals together to show them that making healthy choices is easier than they think.

Pre-workout drink mixes that boost energy for increased athletic performance and post-workout protein shakes that promise to help with recovery and build more lean muscle are growing in popularity.

However, they can come with significant risks for young athletes. Pre-workout supplements contain high amounts of caffeine and sugar, which can be extremely harmful, especially in the smaller bodies of young athletes.

Some side effects of caffeine include vomiting, jitters, cramps, high blood pressure, and even cardiac arrest. White prefers young athletes to eat a snack or meal post-training as opposed to a protein shake. There are many popular trending diets that restrict specific foods, such as the Paleo diet eating foods that humans ate when they first roamed the planet and Ketogenic diet reducing carbohydrate intake and replacing it with fat.

Fat avoidance and calorie counting are also considered restrictive diets. These types of diets also promote an unhealthy relationship with food. Inadequate consumption of healthy foods often leads to vitamin and mineral deficiencies, so teach your athletes by setting a good example with your own relationship with food.

Kids typically model what you do, so think twice before you make a negative comment about your own eating habits and lead by example. Instead, the focus is on adjusting eating patterns. Fasting is said to increase insulin sensitivity, which leads to more effective fat burning and weight loss.

Young athletes should not be fasting because they need to keep their energy levels consistent throughout the day.

Long durations without food may cause inadequate energy consumption, which can potentially interrupt growth and development.

It can leave an athlete feeling tired and weak and could force their bodies to break down muscle for energy. Instead, growing young athletes should eat three main meals and an additional eat one to three snacks as needed each day to provide a consistent flow of energy.

Help your athlete develop a healthy perspective on both nutrition and exercise by discouraging fad diets, skipping meals, and the use of dietary supplements.

Instead, encourage them to be intentional about eating nutrient-rich foods, staying hydrated, and creating a recovery plan to get an adequate amount of sleep and rest.

In the end, simply combining healthy nutrition and recovery will help your athlete perform to their athletic potential.

Sign up for the TrueSport Newsletter and receive a FREE copy of our Sportsmanship Lesson. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know.

First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary.

And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title.

I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top.

The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one.