Importance of Nutrition in the Student Athlete

Many student athletes may be at increased risk of nutrition-related problems that impact physical and academic performance, which include inadequate macronutrients, inadequate micronutrients, and excessive macronutrients.

Impacting Performance

The nutritional well-being of student athletes is a critical aspect that impacts their performance and overall health. Low energy availability (EA), stemming from insufficient dietary energy post-exercise, is a prevalent issue across various types of student athletes. This deficit, whether intentional or unintentional, often arises due to athletes’ limited understanding of their nutritional requirements.
In addition to energy deficits, micronutrient deficiencies play a significant role in athletic health and performance. Micronutrients like thiamin, riboflavin, niacin, and pyridoxine are crucial for energy metabolism within cells. Deficiencies in these nutrients, along with others like B12, folic acid, vitamins A, C, and E, can impair sports performance, particularly endurance. Iron deficiency, prevalent in a substantial percentage of athletes, and inadequate levels of vitamin D, especially common in indoor sports and winter seasons, further impact athletic capabilities.
Specific sports and positions, such as American football linemen and track and field throwers, often aim to maximize body size for mechanical advantages. However, the excessive accumulation of body mass, with some athletes exceeding 300 pounds, can strain the heart. Longitudinal studies have linked this practice to left ventricular hypertrophy in football players, increasing the risk of hypertensive heart disease and coronary artery disease, especially among former linemen with higher BMI values.
Understanding and addressing these nutrition-related issues are crucial for optimizing the health and performance of student athletes across diverse sports disciplines. Therefore, the significance of proper nutrition in an athlete’s performance, recovery, and overall well-being cannot be overstated. An overall summary outlines the importance below:

• Optimal Energy Levels: The precise blend of macronutrients (carbohydrates, proteins, fats) ensures athletes possess the necessary energy for training and competitive events.
• Enhanced Recovery: Appropriate nutrition facilitates muscle recovery, lowering the likelihood of injuries and enhancing performance in subsequent workouts.
• Improved Endurance and Stamina: The right fuel can boost endurance, empowering athletes to surpass their boundaries and excel for prolonged durations.
• Strength and Muscle Growth: Sufficient nutrition fosters muscle growth, strength, and repair, crucial for athletes aiming to elevate their athletic prowess.
• Maintaining Healthy Weight: Striking a balance in nutrition assists athletes in sustaining an ideal weight for their sport, fostering agility and speed.

Realities of Student Athlete Knowledge

Two studies help us shed light on the concerning state of sports nutrition knowledge and practices among student athletes.
In a 2016 study by Andrews et al., 123 student athletes from a Division I (DI) university participated in a questionnaire assessing their sports nutrition knowledge. The results revealed a stark reality: while a 75% score indicated adequate knowledge, the average score among the participants was only 56.9%. Alarmingly, a mere 12 students achieved the desired threshold, showcasing a significant gap in understanding. What’s more, the study found no disparities based on team, class level, gender, or previous nutrition education.
Adding to this narrative, Shriver et al. delved into the dietary habits of NCAA DI female college athletes. Their findings painted a concerning picture of inadequate nutrition standards. The research highlighted that most athletes fell short of recommended calorie and carbohydrate intakes, with a strikingly low percentage meeting their daily energy requirement. Only a quarter consumed the necessary carbohydrate levels for optimal training, emphasizing a critical shortfall in fueling practices. Moreover, a staggering 73% skipped regular breakfasts, and a mere 16% monitored their hydration adequately.
These revelations underscore the urgent need for improved nutrition education and practices among student athletes. Addressing these deficiencies is vital not only for individual athletic performance but also for overall well-being and long-term health outcomes. Institutions and athletic programs must prioritize comprehensive nutrition support to ensure athletes can perform at their best and safeguard their health.

Overview of Needs:

Athletes have different nutritional requirements depending on which sport they do. For instance, people who are training or racing at peak levels may find it challenging to consume enough food for their energy requirements without causing gastrointestinal (GI) discomfort, especially immediately before an important workout or race. The International Society of Sports Nutrition (ISSN), general macronutrient ratios for athletes are as follows:

Carbohydrates

Carbohydrates receive a great deal of attention in sports nutrition due to the vital role they play in athletic performance. Carbohydrates are typically the preferable fuel source for many athletes, particularly for high-intensity and long duration exercise. This is because they supply ample glycogen storage and blood glucose to fuel the demands of exercise. To maintain liver and muscle glycogen stores, athletes will need different amounts of carbohydrates depending on their exercise volume. Healthy carbohydrates for an athlete’s diet may include whole grains, such as brown rice, quinoa, oats, and pasta, and starchy vegetables, such as potatoes.

• For moderate amounts of intense training, defined as 2–3 hours per day of intense exercise performed 5–6 times per week, the ISSN suggests consuming 5–8 grams per kilogram (g/kg) of body weight, or 250–1,200 g, of carbohydrates per day for athletes who weigh 50–150 kg.
• For high-volume intense training, defined as 3–6 hours per day of intense training in 1–2 daily workouts 5–6 days per week, the ISSN recommends 8–10 g/kg of body weight, or 400–1,500 g, of carbohydrates per day for athletes weighing 50–150 kg.
• For example, an athlete weighing 150 kg who performs high-volume intense training would look to consume roughly 1,200–1,500 g of carbohydrates.

Protein

Protein also plays an essential role in sports nutrition, as it provides the body with the necessary number of amino acids to help build and repair muscles and tissues. Athletes doing intense training may benefit from ingesting more than two times the recommended daily amount. Protein sources include lean meat and poultry, fish and seafood, eggs, dairy products, beans, lentils, nuts, seeds and soy, including tofu and tempeh.

• For example, the dietary reference intake for adult females is 46 g, and for adult males — 56 g. That is why it may be beneficial for athletes to consume nearer to 92 g and 112 g of protein, respectively.
• The ISSA suggests that many athletes can safely consume 2 g of protein per 1 kg of body weight daily, compared with the RDA of 0.8 g/kg.
• The ISSN also notes that optimal protein intake may vary from 1.2 to 2.0 g/kg of body weight per day.
  Higher amounts of protein can help athletes avoid protein catabolism and slow recovery, which the ISSN notes can contribute to injuries and muscle wasting over time.
• For moderate amounts of intense training, an athlete should consume 1.2–2 g of protein per 1 kg of body weight, which translates into 60–300 g of protein per day for an athlete weighing 50–150 kg.
• For high volume intense training, the ISSN suggests 1.7–2.2 g of protein per 1 kg of body weight per day, or 85–330 g of protein for an athlete weighing 50–150 kg.

​Fat

Fats are essential in diets to maintain bodily processes, such as hormone metabolism and neurotransmitter function. Including healthy fats in the diet also helps satiety and can serve as a concentrated fuel source for athletes with high energy demands. ISSN recommends athletes consume moderate fat intake, representing around 30% of daily calories. However, they can safely consume up to 50% of their daily calories as fat to meet higher volume training needs. Healthy fat sources include oily fish, olive oil, avocados, nuts, and seeds

​Hydration

Proper hydration is essential for maintaining peak performance and preventing dehydration-related issues such as cramps, fatigue, and impaired cognitive function. Athletes should monitor fluid intake before, during, and after exercise, adjusting for factors such as sweat rate, environmental conditions, and exercise intensity. Water is typically sufficient for most individuals; however, those engaging in prolonged or high-intensity activities may benefit from sports drinks containing electrolytes and carbohydrates.
In conclusion, athletes need to plan their diet to optimize their health and performance. They should consider their calorie, and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals. Crafting a well-rounded nutrition plan is key to optimizing health and performance. It involves determining the appropriate amount, quality, and timing of food and fluids, which is essential for sustaining consistent training and achieving peak performance levels.
As the intensity of training varies throughout the year, student-athletes must adapt their nutrient consumption to meet changing demands. Balancing the intake and distribution of vital nutrients is vital to support their academic commitments, training regimen, and competitive endeavors effectively. Prioritizing a well-balanced diet tailored to their individual needs is paramount for collegiate athletes striving for excellence in both their athletic pursuits and academic responsibilities.

References:
Andrews A., Wojcik J., Boyd J., Bowers C. Sports Nutrition Knowledge among Mid-Major Division I University Student-Athletes. J. Nutr. Metab. 2016;2016:1–5. doi: 10.1155/2016/3172460.
Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr 15, 38 (2018).
Riviere AJ, Leach R, Mann H, Robinson S, Burnett DO, Babu JR, Frugé AD. Nutrition Knowledge of Collegiate Athletes in the United States and the Impact of Sports Dietitians on Related Outcomes: A Narrative Review. Nutrients. 2021 May 22;13(6):1772. doi: 10.3390/nu13061772. PMID: 34067402; PMCID: PMC8224733.
Shriver L.H., Betts N.M., Wollenberg G. Dietary intakes and eating habits of college athletes: Are female college athletes following the current sports nutrition standards? J. Am. Coll. Health J. Ach. 2013;61:10–16. doi: 10.1080/07448481.2012.747526.