Common Sports Nutrition Myths
One myth is that extra protein is needed to build muscle. There is no research showing that this is true. An active individual needs approximately fifteen to twenty percent of their total calories from protein sources. We have talked about the appropriate ranges of protein for endurance and strength athletes in Section 3 of this unit. Once the intake needs for protein are satisfied, the body’s immediate need is energy. Carbohydrates are the preferred source of energy for athletes. Muscles will develop at their maximum capacity regardless of additional protein in the diet. However, because metabolic effort is required to use protein for energy, additional protein may put a person at risk for dehydration, kidney, and liver problems.
Another myth is that vegetarian athletes cannot get enough protein to develop muscle and maintain strength. A vegetarian athlete can obtain all the nutrients needed for top performance by eating a wide variety of foods. Dried beans and peas, nuts, soy products, eggs, and dairy supply protein and other nutrients normally found in meats. A vegan, or someone that eats no dairy or eggs, may have to seek foods in particular that contain calcium, vitamin D, iron, zinc, and vitamin B12. However, food sources for these nutrients is readily available.
Another assertion is that vitamin supplements give you more energy and stamina. Vitamins and mineral supplements do not supply energy. Some vitamins do help metabolize nutrients that produce energy. But large doses of vitamins will not give you more energy or improve performance. Excess water soluble vitamins, like C and B-complex, will simply be flushed out in your urine. If you consume excess fat-soluble vitamins, like vitamins A, D, E and K, they will be stored in your body fat and could build to toxic levels. This is not to say that a multivitamin supplement to meet daily needs is a bad idea.
But, recreational athletes eating variety of fruits, vegetables, and whole grains, along with moderate amounts of low-fat dairy and protein and the right quantity of calories, you do not need to be concerned with vitamin and mineral supplementation.