The principles of general and sports nutrition are based on a common foundation but can differ considerably, especially around physical activity.
Sports supplements allow specific nutrients and substances to be taken in a concentrated form without placing excessive strain on the digestive tract.
Even for athletes, a balanced diet is essential; only then come the supplements.
Processed foods in nutrition
Processed foods are often perceived negatively in professional circles – and, indeed, many studies have shown that their excessive consumption has a negative impact on many aspects of health. This is mainly due to the typically high energy density of processed foods, their high content of saturated fat, sugar or salt, and their low content of quality protein, fibre or micronutrients.
However, the situation is not as black as it might seem at first sight. Even in the case of processed foods, it is essential to look at each product individually and evaluate it in the context of overall nutrition. While the basis of the diet should undoubtedly be whole foods, there is evidence that foods that fall into the category of processed products can also be part of a balanced diet – in particular, canned fish or meat in its own juice, pulses, fresh cheese, wholemeal bread, etc.
But have you ever wondered what role processed foods play in the nutrition of athletes? Are there any products that can help them improve their performance despite the high level of processing? Won't their health suffer as a result? What is the difference between general and sports nutrition?
Optimal nutrition for the general population
The general nutritional recommendations for the general population are based primarily on the principles of a balanced diet with enough of all the macro- and micronutrients that the body needs to function. According to the WHO recommendations, several basic points can be noted:
Optimal energy intake (i.e., balanced energy balance)
Optimal ratio of macronutrients
Reduction of saturated fat, cholesterol, salt and simple sugars in the diet
Increasing the intake of vitamin C and other vitamins, minerals and antioxidants
Increase fibre intake
These recommendations are based on years of research and aim to improve the overall health of the population and encourage them to build and maintain healthy eating habits over the long term.
- Learn more: How to Eat More Healthy?
Sports nutrition
Sports nutrition is particularly interested in the area of performance‑related nutrition. In 2003, the International Olympic Committee stated that the amount, composition and timing of dietary intake can significantly influence athletic performance adaptation to training and reduce the risk of injury and disease, among other things.
Compared to general dietary recommendations, the principles of sports nutrition may differ slightly in some respects, particularly around physical activity (see below). This does not mean that the recommendations in these areas are mutually exclusive – rather, they are complementary. Overall, athletes also rely on the principles of a healthy and balanced diet. So you can add the issue of processed foods– if they were to form the basis of an athlete's diet, their health and overall performance would most likely be negatively affected by a lack of certain key nutrients. However, if they eat such foods only in specific situations, they can benefit from it in order to supplement a balanced diet.
Principles of sports nutrition
1. Optimal energy intake
The basis of overall health and optimal performance is primarily optimal energy intake. Excess body fat caused by an energy intake that is too high over a long period of time is not only a health risk but can also affect performance. On the other hand, inadequate compensation for energy needs also poses a risk in the form of malnutrition or the development of relative energy deficiency syndrome in sport.
2. Macronutrients
Once you have ensured optimal energy intake, the ratio and amount of each macronutrient in the diet come into play. Since athletes have a much higher energy expenditure than the general population, their intake and, therefore, the absolute amount of nutrients must also be higher. For an adult with a sedentary lifestyle, a carbohydrate intake of around 3‑5 g/kg body weight is often sufficient. In comparison, endurance athletes can get up to a figure of around 12 g/kg. Similarly, in the case of protein, a quantity of around 1 g/kg is usually sufficient for the non‑exercising population. Strength athletes can consume around 2 g protein/kg in the long term.
Other differences may depend on the sport discipline or the athlete's goal – while endurance athletes will benefit mainly from a higher carbohydrate intake, strength athletes and bodybuilders will be mainly interested in protein. General and sports nutrition also provide a very different perspective on, for example, the intake of simple sugars – while it is advisable to limit their intake in a normal rational diet, they are an irreplaceable source of energy for athletes during performance.
Of the macronutrients, there are still fats, for which similar principles apply as in the normal diet. In the vicinity of training, their increased intake is rather undesirable, as fat takes longer to digest and could put a strain on the digestive tract and slow down the absorption of currently more needed nutrients. The exception may be athletes eating a low‑carb or keto diet, where fats will play a much more important role in the diet. In professional sports, however, a carbohydrate‑based diet is more prevalent, as fat‑based energy metabolism is more likely to function at lower exercise intensities. In contrast, carbohydrates are needed as fuel for higher loads.
3. Micronutrients
With a high sports load, the demands not only increase for energy and essential nutrients but also for micronutrients, i.e. vitamins, minerals and trace elements. A deficiency of these substances could lead to health complications and disruption of normal metabolic functions, but of course, it could also leadto a decline in performance, muscle cramps, reduced cognitive function, etc. Increased physical activity increases the need for vitamin B vitamin C, vitamin D, magnesium, calcium, zinc and iron (especially in female athletes).
4. Timing of dietary intake
The main differences between general and sports nutrition lie in the importance of appropriate timing of dietary intake in athletes. While the general population is advised to take a combination of all macronutrients, fruit or vegetables at each meal and to pay particular attention to nutrient intake throughout the day, in sports nutrition, the recommendations around performance will be different. Indeed, as already mentioned, immediately before, during or after exercise, it is important to supply the body quickly and efficiently with nutrients that support athletic performance without burdening the digestive tract or undesirably slowing absorption.
In this regard, a combination of carbohydrates and proteins will be of particular interest. Fats and fibre are equally important in the overall diet, but it is preferable to schedule their intake at times outside of training/competition.
Pre‑workout: Ensuring glycogen stores are as high as possible before exercise is key, and although this process is somewhat longer term, it is finalised with the last pre‑workout meal. The best combination is carbohydrates and a smaller amount of protein, and the optimal amount can be highly individual – but in general, about < 1g/kg carbohydrate and 0.25g/kg protein is recommended.
During performance: If the sports performance lasts 1‑2 hours, it is advisable to take in about 30g of carbohydrates per hour. In the case of a 2‑3 hour performance, this is about 60g of carbohydrates/hour, and over 2.5 hours, the optimal intake is 90g of carbohydrates/hour. In the latter case, this is already a high amount of nutrients that can cause digestive discomfort for some individuals. In addition, in order to use this amount of carbohydrates efficiently, glucose and fructose should be combined, as both of these sugars have different carriers in the intestine, and absorption will be more efficient
After exercise: After exercise, the goal will be to quickly begin rebuilding glycogen stores and recovery in endurance athletes and to support muscle synthesis in strength athletes. The ideal in this case will again be a combination of carbohydrate and protein, in a ratio of 2‑3:1, or approximately < 1g/kg carbohydrate and 0.25 g/kg protein.
5. Supplements
One might think supplements would play first fiddle in sports nutrition, but on the contrary, they are at the top of the priority pyramid, as the following picture shows. The athlete cannot achieve ideal performance without optimising all the lower palates, even with the help of supplements.
Whether multivitamins, protein, energy gels or other dietary supplements, they are all legally classified as foods intended to supplement the normal diet and which are concentrated sources of vitamins and minerals or other substances with a nutritional (i.e., dietary) or physiological effect, contained in food alone or in combination, intended for direct consumption in small measured amounts.
By their very nature, most of these supplements will be classified as highly processed foods. In this respect, it is therefore important to bear in mind both the official definition of dietary supplements and the pyramid of nutritional priorities – i.e. the fact that these products are only intended to supplement a normal and balanced diet and form only the imaginary tip of the iceberg of an athlete's overall dietary plan. A varied and balanced diet remains the foundation, and especially around athletic performance, these supplements can more effectively meet the specific nutritional needs of athletes. The most commonly used groups of dietary supplements in sports nutrition are listed below.
What processed products are most commonly used in sports nutrition?
1. Proteins
Proteins are one of the basic dietary supplements in the field of sports nutrition. Since proteins are a basic macronutrient essential for maintaining and building muscle mass, bone health, immune system, transport of substances through the bloodstream, etc., these supplements extend well into mainstream or therapeutic nutrition used in healthcare.
Protein is part of the normal diet, but protein preparations are a concentrated form of protein where other nutrients and substances such as fats, fibre and carbohydrates are removed. In the vicinity of sports performance, and especially after it, it is desirable that amino acids reach the muscle cells as soon as possible, while the above‑mentioned additional nutrients would prolong the digestion and absorption time considerably. This will ensure the fastest and most efficient start to the synthesis of new muscle proteins and support recovery.
2. Carbohydrate gels
Carbohydrate gels are a concentrated source of energy in the form of carbohydrates that are quickly absorbed and provide the quick energy needed to delay fatigue during athletic performance. As with protein, it is desirable to take carbohydrates in the optimal dose without the risk of overfilling the stomach with food or slowing down digestion and nutrient absorption. This could lead to a lack of rapid energy replenishment or, in the worst case, nausea and digestive problems.
3. Electrolytes
Electrolyte drinks are ideal sources of fluid during sports performance, as water alone is not enough when sweating at high levels. Thanks to their content of the most important electrolytes, which play a role in preventing cramps or optimal muscle activation, these drinks help to maintain performance and delay fatigue. They are also often a source of glucose, as mentioned earlier, which serves as a source of energy in the drink. Some products may also contain other substances such as caffeine or, as in the case of Vilgain Hypotonic Sports Drink, BCAAs.
What about other supplements?
Athletes often use other supplements such as creatine, BCAA, citrulline malate, beta‑alanine or multivitamins and minerals. Most of these substances can also be found in the regular diet but in a much less concentrated form than a dietary supplement. As in the case of the above‑mentioned groups of supplements, the aim here is to quickly and easily replenish substances whose need is often increased during high sports loads.
Bottom line
Excessive consumption of processed foods is proven to be detrimental to health. But in the context of a balanced and healthy diet, it is not all bad – if you choose the right products and their timing, you can benefit from their inclusion in your diet.
The same situation applies to athletes who, especially around performance, have specific needs, and some nutrients are more important to them than others at any given time. While the intake of whole foods at such a time would entail the intake of a large volume of food and other nutrients burdening the digestive tract, specialised sports nutrition products allow these negatives to be eliminated. Again, however, it must be remembered that the purpose of such products is only to supplement a quality and balanced diet, and supplements form only the very top of the imaginary pyramid of priorities.
