~ Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach
Dear Athletes,
As a follow-up to my recent supplement series on the blog, the following blog post is inspired by a research paper by Graeme Close, and colleagues titled: Food First but Not Always Food Only: Recommendations for Using Dietary Supplements in Sport.
In your journey to peak performance, nutrition plays an indispensable role. While the mantra “food first” is widely advocated, there are scenarios where dietary supplements can be beneficial. Understanding when and how to use these supplements is key to optimizing your health and performance.
The “Food First” Philosophy
The “food first” approach emphasizes obtaining nutrients from whole foods rather than supplements. Whole foods provide a complex matrix of nutrients, including macronutrients, micronutrients, fiber, and bioactive compounds, which work synergistically to support overall health. This approach is favored because it reduces the risk of consuming contaminated supplements that may lead to anti-doping rule violations.
When Supplements Are Necessary
However, a strict “food only” approach might not always be feasible or optimal, especially for athletes with high nutritional demands.
Here are six reasons why supplements might be necessary:
#1 Difficult to Obtain Nutrients
Some nutrients, like vitamin D and creatine, are hard to get in sufficient quantities from food alone. For example, achieving the recommended daily intake of vitamin D can be challenging, especially in the winter months when sunlight exposure is limited. Similarly, obtaining the ergogenic benefits of creatine would require consuming impractically large amounts of meat.
#2 Dietary Preferences
Athletes who do not consume certain food groups may need supplements to meet their nutrient needs. For instance, vegetarians and vegans may struggle to get enough vitamin B12, which is primarily found in animal products. Supplementing with B12 can help prevent deficiencies and maintain optimal health.
#3 Variable Nutrient Content
The nutrient content in foods can vary, making it hard to ensure consistent intake. For example, the caffeine content in coffee can range widely, making it difficult to standardize your intake for performance benefits. Similarly, the nitrate content in vegetables like beetroot can be highly variable, affecting the consistency of their ergogenic effects.
#4 High Doses Required
Correcting deficiencies or promoting immune tolerance sometimes requires concentrated doses that are impractical to achieve through food alone. For example, iron deficiency may require high-dose iron supplements to restore levels quickly and effectively, which would be difficult to achieve through diet alone without excessive consumption of iron-rich foods.
#5 Timing Around Exercise
Consuming specific foods immediately before, during, or after exercise can be challenging. For instance, carbohydrate gels and drinks are more convenient during a marathon than trying to eat sufficient carbohydrates from whole foods like bananas or pasta while running.
#6 Food Safety Concerns
In some cases, concerns about food hygiene or contamination may make supplements a safer option. For example, athletes traveling to countries where food hygiene standards are different may prefer using supplements to ensure they are getting uncontaminated nutrients, reducing the risk of food borne illnesses. A protein bar or shake may be more appropriate than consuming the local meat in some areas where athletes are competing.
Practical Examples
Here are some practical examples of how supplements can complement your nutrition strategy:
Carbohydrates: During endurance events, it might be impractical to consume enough carbohydrates from whole foods. Carbohydrate gels and drinks can help maintain energy levels.
Protein: Post-exercise recovery can benefit from protein supplements, especially when whole food sources are not available or practical.
Iron: For athletes with iron deficiency, supplements are often necessary to restore optimal levels.
Caffeine: Supplementing with caffeine can enhance performance, but the variable content in coffee makes standardized supplements a better option.
Creatine: Achieving the performance-enhancing benefits of creatine through diet alone is difficult, making supplementation the preferred method.
Beta-Alanine: To enhance high-intensity performance, beta-alanine supplements are more practical than consuming large amounts of beta-alanine-rich foods.
Safe Supplementation Practices
If you decide to use supplements, it’s crucial to follow safe practices:
Risk Minimization: Use only supplements that have been batch-tested for contaminants by reputable laboratories.
Professional Guidance: Work with a sports nutritionist or dietitian to develop a supplementation strategy tailored to your needs.
Evidence-Based Choices: Choose supplements with well-established benefits and avoid those with unproven claims.
Conclusion
As athletes, your nutritional needs are unique and demanding. While a “food first” approach provides a solid foundation, there are times when supplements can play a valuable role in your nutrition strategy. By understanding when and how to use supplements safely, you can support your training, recovery, and overall health effectively.
Remember, it’s about “food first, but not always food only.”
Reference
Close, G. L., Kasper, A. M., Walsh, N. P., & Maughan, R. J. (2022). Food First but Not Always Food Only: Recommendations for Using Dietary Supplements in Sport. International Journal of Sport Nutrition and Exercise Metabolism, 1-16. https://doi.org/10.1123/ijsnem.2018-0201
Comments