T&C April/May - 10

Nutrition
MYTH BUSTERS
5 COMMON MYTHS ABOUT NUTRITION
AND ATHLETE RECOVERY
By Maura Hohl, MS, RD
EASY TRAINING DAY
GRAINS + CARBS 25%
* Pasta
* Rice
* Potatoes
* Cereals
* Breads
* Legumes
LEAN PROTEIN 25%
* Poultry
* Beef/Game/Lamb
* Fish
* Eggs
* Low-Fat Dairy
* Soy (e.g. Tofu, Tempeh)
* Legumes/Nuts*
FRUITS + VEGETABLES
* Fresh Fruit
* Canned Fruit
* Dried Fruit
* Raw Vegetables
* Cooked Vegetables
50%
A
thletes know that training
enhances their athletic
performance, but do they
know that rest and recovery nutrition
is just as important
to their athletic
success?
Athletic
trainers spend
most of their
time working
directly with
athletes,
whereas sports
dietitians' presence
at practices, lifts, and
HYDRATION
* Water
* Dairy/Non-Dairy Beverages
* Diluted Juice
* Flavored Beverages
(Low/Zero Calorie)
*
FLAVORS
* Salt/Pepper
* Herbs
* Spices
* Vinegar
* Salsa
* Mustard
* Ketchup
MYTH 1: CARBOHYDRATE NEEDS
ARE CONSTANT
Keeping carbohydrate intake
constant will create gaps in energy
needs, and that's a problem.
Carbohydrates are our body's
main energy source and are stored
as glycogen in our muscles and
liver. During exercise, glycogen is
utilized to maintain a high intensity,
speed, power, and energy levels.
Carbohydrates are crucial for
maximizing athletic per formance and
should be consumed in propor tion
10 | Training & Conditioning | April/May 2023
competitions might vary depending
on the position's schedule and role.
Therefore, athletic trainers provide
invaluable insight into the daily athlete
practices and perceptions regarding
nutrition and recovery.
At the University of Virginia, athletic
trainers are excellent collaborators
in athlete recovery. They shared the
top four/five myths about recovery
nutrition they hear athletes discuss.
Below are a sports dietitian's takes
on these myths and the facts to
refute them.
to the intensity and duration of each
workout. During a 2-hour intense
basketball practice, an athlete would
benefit from eating/drinking 30-60
grams of carbohydrates per hour.
This wouldn't be necessary for a
45-minute shootaround if daily intake
is sufficient.
Sports dietitians use performance
plate visuals, as seen below, to educate
athletes on their daily macronutrient
needs based on their training intensity.
The higher the training intensity, the
more carbohydrate stores (glycogen)
are depleted and utilized for energy. If
the training is light, 1/4 of an athlete's
plate should consist of carbohydrates.
Moderate training days call for about
1/3 of an athlete's plate to be
carbohydrates. And hard training days
require the most energy, meaning at
least ½ an athlete's plate should be
filled with carbohydrates.
Replenishing carbohydrate stores
after training ensures glycogen is
restored, helps maintain muscle mass,
reduces soreness and fatigue, and may
lower an athlete's risk for injury and
illness. Thus, adjusting carbohydrate
intake is crucial for enhancing athlete
recovery and readiness for their next
training session.
MYTH 2: MORE PROTEIN IS ALWAYS
BETTER POST-WORKOUT
Consuming more protein postworkout
will not exponentially promote
muscle growth. All protein consumed
will be absorbed and broken down
into amino acids in the body. The body
will utilize the amino acids it needs
to promote muscle protein synthesis
(muscle growth), and any excess amino
acids will either be excreted or used for
other body processes.

T&C April/May

Table of Contents for the Digital Edition of T&C April/May

Table of Contents
Editor's Letter
From Rehab to Robustness
Nutrition: Myth-Busting Nutrition Tips
Strength & Conditioning: Prioritizing Preseason Programs
2023 Tech Guide
Measuring Motion
Decreasing Injuries with Data
Tactical Transition
Developing a Strong & Powerful Base
Product Focus: NATA AT Expo Sneak Preview
Product Marketplace
Advertisers Index
T&C April/May - 1
T&C April/May - 2
T&C April/May - Table of Contents
T&C April/May - Editor's Letter
T&C April/May - 5
T&C April/May - From Rehab to Robustness
T&C April/May - 7
T&C April/May - 8
T&C April/May - 9
T&C April/May - Nutrition: Myth-Busting Nutrition Tips
T&C April/May - 11
T&C April/May - 12
T&C April/May - 13
T&C April/May - Strength & Conditioning: Prioritizing Preseason Programs
T&C April/May - 15
T&C April/May - 16
T&C April/May - 17
T&C April/May - 18
T&C April/May - 19
T&C April/May - 20
T&C April/May - 2023 Tech Guide
T&C April/May - Measuring Motion
T&C April/May - Decreasing Injuries with Data
T&C April/May - 24
T&C April/May - 25
T&C April/May - 26
T&C April/May - 27
T&C April/May - 28
T&C April/May - 29
T&C April/May - Tactical Transition
T&C April/May - 31
T&C April/May - Developing a Strong & Powerful Base
T&C April/May - 33
T&C April/May - 34
T&C April/May - 35
T&C April/May - 36
T&C April/May - 37
T&C April/May - Product Focus: NATA AT Expo Sneak Preview
T&C April/May - 39
T&C April/May - Product Marketplace
T&C April/May - 41
T&C April/May - Advertisers Index
T&C April/May - 43
T&C April/May - 44
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2024-purchasing-guide
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-march-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/2023-video-playbook
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/tc-april-may
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/training-conditioning-video-playbook-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/march-april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2019
https://www.nxtbookmedia.com