ISSN exercise & sports nutrition review update: research & recommendations

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Abstract

Background

Sports nutrition is a constantly evolving field with hundreds of research papers published annually. In the year 2017 alone, 2082 articles were published under the key words ‘sport nutrition’. Consequently, staying current with the relevant literature is often difficult.

Methods

This paper is an ongoing update of the sports nutrition review article originally published as the lead paper to launch the Journal of the International Society of Sports Nutrition in 2004 and updated in 2010. It presents a well-referenced overview of the current state of the science related to optimization of training and performance enhancement through exercise training and nutrition. Notably, due to the accelerated pace and size at which the literature base in this research area grows, the topics discussed will focus on muscle hypertrophy and performance enhancement. As such, this paper provides an overview of: 1.) How ergogenic aids and dietary supplements are defined in terms of governmental regulation and oversight; 2.) How dietary supplements are legally regulated in the United States; 3.) How to evaluate the scientific merit of nutritional supplements; 4.) General nutritional strategies to optimize performance and enhance recovery; and, 5.) An overview of our current understanding of nutritional approaches to augment skeletal muscle hypertrophy and the potential ergogenic value of various dietary and supplemental approaches.

Conclusions

This updated review is to provide ISSN members and individuals interested in sports nutrition with information that can be implemented in educational, research or practical settings and serve as a foundational basis for determining the efficacy and safety of many common sport nutrition products and their ingredients.

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Most cited references 670

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American College of Sports Medicine position stand. Exercise and fluid replacement.

Michael N Sawka, Louise M Burke, E Randy Eichner … (2007)

This Position Stand provides guidance on fluid replacement to sustain appropriate hydration of individuals performing physical activity. The goal of prehydrating is to start the activity euhydrated and with normal plasma electrolyte levels. Prehydrating with beverages, in addition to normal meals and fluid intake, should be initiated when needed at least several hours before the activity to enable fluid absorption and allow urine output to return to normal levels. The goal of drinking during exercise is to prevent excessive (>2% body weight loss from water deficit) dehydration and excessive changes in electrolyte balance to avert compromised performance. Because there is considerable variability in sweating rates and sweat electrolyte content between individuals, customized fluid replacement programs are recommended. Individual sweat rates can be estimated by measuring body weight before and after exercise. During exercise, consuming beverages containing electrolytes and carbohydrates can provide benefits over water alone under certain circumstances. After exercise, the goal is to replace any fluid electrolyte deficit. The speed with which rehydration is needed and the magnitude of fluid electrolyte deficits will determine if an aggressive replacement program is merited.

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Carbohydrates for training and competition.

Louise M Burke, John A Hawley, Stephen Wong … (2011)

An athlete's carbohydrate intake can be judged by whether total daily intake and the timing of consumption in relation to exercise maintain adequate carbohydrate substrate for the muscle and central nervous system ("high carbohydrate availability") or whether carbohydrate fuel sources are limiting for the daily exercise programme ("low carbohydrate availability"). Carbohydrate availability is increased by consuming carbohydrate in the hours or days prior to the session, intake during exercise, and refuelling during recovery between sessions. This is important for the competition setting or for high-intensity training where optimal performance is desired. Carbohydrate intake during exercise should be scaled according to the characteristics of the event. During sustained high-intensity sports lasting ~1 h, small amounts of carbohydrate, including even mouth-rinsing, enhance performance via central nervous system effects. While 30-60 g · h(-1) is an appropriate target for sports of longer duration, events >2.5 h may benefit from higher intakes of up to 90 g · h(-1). Products containing special blends of different carbohydrates may maximize absorption of carbohydrate at such high rates. In real life, athletes undertake training sessions with varying carbohydrate availability. Whether implementing additional "train-low" strategies to increase the training adaptation leads to enhanced performance in well-trained individuals is unclear.

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American College of Sports Medicine position stand. Nutrition and athletic performance.

Nancy R Rodriguez, Nancy M Di Marco, Susie Langley (2009)

It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of foods and fluids, timing of intake, and supplement choices for optimal health and exercise performance. This updated position paper couples a rigorous, systematic, evidence-based analysis of nutrition and performance-specific literature with current scientific data related to energy needs, assessment of body composition, strategies for weight change, nutrient and fluid needs, special nutrient needs during training and competition, the use of supplements and ergogenic aids, nutrition recommendations for vegetarian athletes, and the roles and responsibilities of the sports dietitian. Energy and macronutrient needs, especially carbohydrate and protein, must be met during times of high physical activity to maintain body weight, replenish glycogen stores, and provide adequate protein to build and repair tissue. Fat intake should be sufficient to provide the essential fatty acids and fat-soluble vitamins and to contribute energy for weight maintenance. Although exercise performance can be affected by body weight and composition, these physical measures should not be a criterion for sports performance and daily weigh-ins are discouraged. Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. Sports beverages containing carbohydrates and electrolytes may be consumed before, during, and after exercise to help maintain blood glucose concentration, provide fuel for muscles, and decrease risk of dehydration and hyponatremia. Vitamin and mineral supplements are not needed if adequate energy to maintain body weight is consumed from a variety of foods. However, athletes who restrict energy intake, use severe weight-loss practices, eliminate one or more food groups from their diet, or consume unbalanced diets with low micronutrient density may require supplements. Because regulations specific to nutritional ergogenic aids are poorly enforced, they should be used with caution and only after careful product evaluation for safety, efficacy, potency, and legality. A qualified sports dietitian and, in particular, the Board Certified Specialist in Sports Dietetics in the United States, should provide individualized nutrition direction and advice after a comprehensive nutrition assessment.

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Author and article information

Contributors

Chad M. Kerksick:

ORCID: http://orcid.org/0000-0003-0458-7294

ckerksick@lindenwood.edu

Colin D. Wilborn: cwilborn@umhb.edu

Michael D. Roberts: mdr0024@auburn.edu

Abbie Smith-Ryan: abbsmith@email.unc.edu

Susan M. Kleiner: susan@drskleiner.com

Ralf Jäger: ralf.jaeger@increnovo.com

Rick Collins: rcollins@cgmbesq.com

Mathew Cooke: matt.cooke@vu.edu.au

Jaci N. Davis: jdavis@umhb.edu

Elfego Galvan: fego.galvan@gmail.com

Mike Greenwood: mgreenwood26@tamu.edu

Lonnie M. Lowery: lowerylm@mountunion.edu

Robert Wildman: rwildman@dymatize.com

Jose Antonio: ja839@nova.edu

Richard B. Kreider: rbkreider@tamu.edu

Journal

Journal ID (nlm-ta): J Int Soc Sports Nutr

Journal ID (iso-abbrev): J Int Soc Sports Nutr

Title: Journal of the International Society of Sports Nutrition

Publisher: BioMed Central (London )

ISSN (Electronic): 1550-2783

Publication date (Electronic): 1 August 2018

Publication date PMC-release: 1 August 2018

Publication date Collection: 2018

Volume: 15

Electronic Location Identifier: 38

Affiliations

[1 ]ISNI 0000 0000 8539 0749, GRID grid.431378.a, Exercise and Performance Nutrition Laboratory, School of Health Sciences, , Lindenwood University, ; St. Charles, MO USA

[2 ]ISNI 0000 0000 8868 6895, GRID grid.441596.b, Exercise & Sport Science Department, , University of Mary-Hardin Baylor, ; Belton, TX USA

[3 ]ISNI 0000 0001 2297 8753, GRID grid.252546.2, School of Kinesiology, , Auburn University, ; Auburn, AL USA

[4 ]ISNI 0000 0001 1034 1720, GRID grid.410711.2, Department of Exercise and Sport Science, , University of North Carolina, ; Chapel Hill, NC USA

[5 ]High Performance Nutrition LLC, Mercer Island, WA USA

[6 ]Increnovo, LLC, Milwaukee, WI USA

[7 ]Collins Gann McCloskey and Barry PLLC, Mineola, NY USA

[8 ]ISNI 0000 0004 0409 2862, GRID grid.1027.4, Department of Health and Medical Sciences, , Swinburne University of Technology, ; Hawthorn, Victoria Australia

[9 ]ISNI 0000 0001 1547 9964, GRID grid.176731.5, University of Texas Medical Branch, ; Galveston, TX USA

[10 ]ISNI 0000 0004 4687 2082, GRID grid.264756.4, Exercise & Sports Nutrition Lab, Human Clinical Research Facility, , Texas A&M University, ; College Station, TX USA

[11 ]ISNI 0000 0000 8936 4302, GRID grid.421907.9, Department of Human Performance & Sport Business, , University of Mount Union, ; Alliance, OH USA

[12 ]Dymatize Nutrition, LLC, Dallas, TX USA

[13 ]ISNI 0000 0001 2168 8324, GRID grid.261241.2, Department of Health and Human Performance, , Nova Southeastern University, ; Davie, FL USA

Author information

Chad M. Kerksick http://orcid.org/0000-0003-0458-7294

Article

Publisher ID: 242

DOI: 10.1186/s12970-018-0242-y

PMC ID: 6090881

PubMed ID: 30068354

SO-VID: 82346f34-5b4e-4b8a-81f2-7854d45bae89

License:

Open AccessThis article is distributed under the terms of the Creative Commons Attribution 4.0 International License ( http://creativecommons.org/licenses/by/4.0/), which permits unrestricted use, distribution, and reproduction in any medium, provided you give appropriate credit to the original author(s) and the source, provide a link to the Creative Commons license, and indicate if changes were made. The Creative Commons Public Domain Dedication waiver ( http://creativecommons.org/publicdomain/zero/1.0/) applies to the data made available in this article, unless otherwise stated.

History

Date received : 1 June 2018

Date accepted : 17 July 2018

Custom metadata

ScienceOpen disciplines: Sports medicine

Keywords: sports nutrition,performance nutrition,position stand,review,recommendations,efficacy,double-blind,randomized,placebo-controlled,dietary supplements,ergogenic aids,weight gain,hypertrophy,strength,capacity,power

Data availability:

ScienceOpen disciplines: Sports medicine

Keywords: sports nutrition, performance nutrition, position stand, review, recommendations, efficacy, double-blind, randomized, placebo-controlled, dietary supplements, ergogenic aids, weight gain, hypertrophy, strength, capacity, power

ISSN exercise & sports nutrition review update: research & recommendations

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Abstract

Background

Methods

Conclusions

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Chinese Journal of School Health

Most cited references 670

American College of Sports Medicine position stand. Exercise and fluid replacement.

Carbohydrates for training and competition.

American College of Sports Medicine position stand. Nutrition and athletic performance.

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