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If you enjoy an active lifestyle and want to dedicate your career to promoting health and wellness, you might be attracted to degree programs in exercise science or kinesiology. The good news is that there are plenty of attractive roles for graduates in both fields. Which one should you choose?

It can be challenging to identify the difference between kinesiology and exercise science. After all, both share a focus on physical activity. However, you should know the differences between the two fields before deciding on a program.

Differences in Definitions

It may be helpful to begin by examining the definition of kinesiology and how it differs from exercise science. According to the American Kinesiology Association, kinesiology studies how physical activity impacts health, society, and quality of life. Kinesiology is a broad field and encompasses several areas of study, including:

• Exercise science
• Sports management
• Athletic training
• Sports medicine
• Socio-cultural analyses of sports
• Sport and exercise physiology
• Fitness leadership
• Physical education
• Pre-professional training for physical therapy, occupational therapy, medicine, and other health fields

Note how exercise science appears on the list of kinesiology subfields. By definition, exercise science is a specialty within the study of kinesiology–and therein lies the difference between the two. While kinesiology studies physical activity’s relationship with health, society, and quality of life, exercise science focuses on exercise and movement. It takes a closer look at how someone’s body changes through exercise and the resulting performance and health implications.

Differences in Career Opportunities

Kinesiology Careers

Potential careers for kinesiology graduates typically include a wide range of roles across education, therapy, and sports. Examples include developing adapted physical education programs at schools or in the community, getting the post-graduate education needed to become a physical or occupational therapist, or becoming an athletic or personal trainer. There are dozens of potential career possibilities for someone with a degree in kinesiology.

Exercise Science Careers

Exercise science is a more defined subject, so graduates tend to follow suit. Typical careers after obtaining an exercise science degree include wellness coach, clinical exercise specialist, exercise physiologist, personal trainer, and athletic coach. Several additional opportunities are possible across fitness, health, wellness, and sports.

It’s important to note that a strong exercise science program can incorporate some of the same career opportunities that a kinesiology program offers despite the difference between the two. Not all courses should focus specifically, as strange as it may sound initially, on exercise. A quality exercise science curriculum should incorporate foundational courses like functional anatomy and biomechanics, which are crucial to both kinesiology and exercise science.

Exercise Science Degrees from CSP Global

If you’d like to help people with their health and wellness, don’t overlook kinesiology and exercise science, two of the most obvious degree program choices you have. Understand that your real focus should be on the quality of the program. For instance, by earning an exercise science degree online, you won’t have a problem pursuing a future in fields more commonly associated with kinesiology. CSP Global’s program is conveniently offered 100% online and can prepare you for positions in coaching, fitness and wellness centers, health and wellness education, personal training, and rehabilitation sciences.

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This blog post was written by guest contributor, Maggie Michalczyk, RDN.

It’s no surprise that athletes need proper nourishment to fuel up and feel good for optimal performance, sustainable activity, and injury prevention.  That’s why it’s important for active people to focus on getting key nutrients from foods to help fuel their lifestyle.

A well-balanced diet should target the best vitamins for athletes and their necessary daily values. However, it’s important to be proactive about incorporating foods that contain them in the diet.

Certain vitamins (and minerals) are especially important for energy metabolism, the formation of red blood cells, and combating oxidative stress. In most cases these vitamins are very easy to obtain through common foods most people eat daily like bananas, chicken, and sweet potatoes.

Vegan and vegetarian athletes need to be especially proactive and aware of their vitamin status as some of these crucial nutrients for energy production and more are found in meat, poultry, and dairy.

Whether you’re going for a trail run or clocking miles on your bike, feel your best by fueling up with foods that supply the body with optimal nutrition that is important for active individuals.

The Best Vitamins for Athletes

Vitamin B12

B12 is a crucial vitamin for energy metabolism. Every cell in the body depends on vitamin B12, as it plays a part in the synthesis of fatty acids and energy production, making it a crucial vitamin for athletic performance. A deficiency can result in weakness, fatigue, and even numbness in the extremities.

Since this vitamin is primarily found in animal products, vegan and vegetarian athletes are at risk for becoming deficient. For strict vegans and vegetarians, it’s important to incorporate breads, cereals, and other grains that have been fortified with B12 or take a daily supplement.

Food sources of vitamin B12: fish, meat, poultry, eggs, milk

Vitamin A

Well known for its role in vision health, vitamin A is also a potent antioxidant that helps to fight free radicals caused by oxidative stress and has been shown to play a role in bone health. Excess amounts from supplements can have toxic effects, so check with a health care provider before taking.

Food sources of vitamin A: sweet potato, spinach, pumpkin, carrots, broccoli

Vitamin D

Known as the “sunshine vitamin” because it’s produced in your skin when you absorb sunlight, vitamin D regulates the absorption of calcium and phosphorus — two minerals crucial for healthy bones. Vitamin D deficiency can put athletes at risk for stress fractures, muscle pain, and weakness.

Food sources of vitamin D: cheese, egg yolks, canned salmon, mushrooms

Vitamin B6

Vitamin B6 is responsible for protein and glucose metabolism, and the manufacture of hemoglobin in the body. B6, along with the other B vitamins, is responsible for the way the body unlocks the energy in food to use it for energy and cellular health, which is especially important for people who are very active.

Just like with the other B vitamins, B6 is a water-soluble vitamin, meaning it’s excreted through urine and not stored in the body. Foods that contain B vitamins must be consumed daily.

Food sources of B6: chickpeas, banana, avocado, sweet potato, eggs, tuna, salmon

Iron

Iron is a mineral, but it’s definitely worth talking about in the context of nutrition for athletes because it’s responsible for oxygen transportation throughout the body, especially to working muscles.

Not enough iron in the body may cause fatigue and impact physical performance on a variety of different levels. Iron is lost through sweat, skin, urine, the GI tract, and menstruation. Female athletes are at a higher risk for iron deficiency and may require supplementation.

Foods that contain iron: red meat, lentils, beans, tofu, spinach, pumpkin seeds

Why Do Athletes Need Vitamins?

From energy metabolism and production to bone health, the best vitamins for athletes span functions that even the most casual athletes can’t ignore. By avoiding deficiencies and fueling the body, an appropriate diet can provide the necessary minerals and vitamins for athletic performance.

Enhance your understanding of nutrition and athletic performance with a master’s in exercise science online. Become a leader in the industry with this 100% online program from Concordia University, St. Paul. When you graduate, you can pursue entry or advancement as a sports nutritionist, occupational therapist, athletic trainer, coach, exercise physiologist, and more.

You can also take a look at our sports nutrition playbook for trainers guide to learn more about boosting athletic performance.

Maggie Michalczyk is a registered dietician in Chicago, Illinois. You can follow her on her blog and Instagram @onceuponapumpkin

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This blog post was written by guest contributor Angie Asche MS, RD, CSSD of Eleat Sports Nutrition.

The consumption of plant foods (i.e. vegetables, fruits, whole grains, legumes, nuts, and seeds) has significant health benefits. Vegetarians and vegans, whose diets are primarily made up of plants, are shown to be at reduced risk of certain health conditions such as ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. There is evidence that high consumption of plant foods decreases the risk of several health concerns. Yet, the consumption of plant foods in the United States is far below federal guidelines. According to the CDC, only 9% of U.S. adults meet the recommended daily vegetable intake (2–3 cups), and just 12% meet the recommended fruit intake (1.5–2 cups).

Plant based diets for athletes have grown in popularity, as several elite athletes have adopted a plant based lifestyle in recent years. Some studies have proposed this way of eating could offer potential performance benefits for athletes. The antioxidant (polyphenols), micronutrient, and carbohydrate rich foods typical of plant based diets may assist an athlete’s training and enhance recovery. Plant based diets also contain high-carbohydrate food sources such as whole grains, legumes, and starchy vegetables, which are the primary sources of energy used during aerobic physical activity.

While there is no strict definition of a ‘plant based’ diet, it is typically described as making nutrient-rich plant foods the foundation of your diet while limiting your intake of highly processed foods and animal products. Athletes who maintain a plant based diet may identify as vegan, meaning they do not consume any animal products. Veganism is a lifestyle, as many people who follow a vegan diet do not use products containing parts of an animal (i.e., leather, wool) and do not use products tested on animals. But not all plant based diets for athletes are vegan, as some athletes still consume small amounts of meat, fish, dairy, or eggs on occasion. For individuals considering a plant based diet, a study published in the European Journal of Clinical Nutrition found that the largest barrier to success was a lack of information. This is where you, as a health professional, play a vital role when working with athletes. You will need to provide clear guidance and education on how to properly execute this way of eating while ensuring optimal health and performance. Here are five tips for creating a plant based diet for athletes:

1. Don’t Push an All-Or-Nothing Regimen

Often misinterpreted as strict elimination of all animal products, athletes may feel they have to be entirely vegan to consume a more plant based diet. Eliminating meat, poultry, fish, eggs, and dairy at once can feel overwhelming and unrealistic, prompting some athletes to turn away from plant based diets. However, it’s important to inform athletes the focus should not necessarily be to demonize all meat and fish, but rather to put an even larger emphasis on consuming more plants (i.e. vegetables, fruit, grains, legumes, nuts, seeds). Athletes may eat a primarily plant based diet, while also incorporating fish, eggs, and poultry on occasion. Research suggests many of the potential benefits that come from consuming a vegetarian or vegan diet may be achieved by eating more high quality plant foods with less of an emphasis on meat. According to the literature, it is the increased quantity of plant products that bring you health benefits, not the complete elimination of meat. Encourage athletes that transitioning to a plant based diet doesn’t mean they can never eat eggs or meat again. Help the athlete work towards increasing their consumption of vegetables, nuts, or legumes by educating them on simple substitutions they can make. A plant based diet is not an all-or-nothing regimen regime, but rather a way of eating that is tailored to each individual.

2. Suggest Small, Realistic Changes

The first step in simplifying an athlete’s transition to a plant based diet is by making small modifications to the meals they already enjoy. Athletes will have a higher chance to succeed long-term, rather than being tasked with making vegan queso from scratch on day one. By first learning more about what they’re already eating, you can find simple ways for them to boost their intake of plant foods. It’s also a great opportunity to explain that just because something is vegan doesn’t mean it’s a nutritious plant based option – for example, soda or potato chips. While technically not containing any animal products, there are better options for optimal health and performance.

A few examples:

• Suggest they add avocado to their sandwiches in place of American cheese
• Encourage them to snack on fresh fruit and mixed nuts between meals, instead of cheese crackers or potato chips
• Tally how many total servings of vegetables they eat per day, and increase it by 1–2 to start
• If they lack variety in their diet, have them try one new plant food each week that they either have never tried before or aren’t very familiar with (ex: lentils, tofu, eggplant) and walk them through the basics on how to prepare it.

3. Advise Adequate Protein from Plants

Athletes require more protein than non-athletic populations, with a recommended range of 1.4–2.0 g/kg/day. Animal proteins contain a greater biological value than plant sources, containing all the essential amino acids. However, protein from a variety of plant foods consumed throughout the day provides enough of all essential amino acids when calorie needs are met. To ensure a plant based athlete is meeting protein needs, recommend high protein plant foods such as soy products (tempeh, tofu, edamame), beans, lentils, nuts, seeds, and quinoa. Supplemental protein powder in the form of peas and rice may also be a way to consume more protein quickly and efficiently post-workout.

4. Educate on Micronutrients in Whole Food Sources

As stated by the Academy of Nutrition and Dietetics, appropriately planned plant based diets are healthful, nutritionally adequate. They may provide health benefits for the prevention and treatment of certain diseases. When proper nutrition education and guidance are provided, vegan or vegetarian diets can absolutely still meet the dietary needs of athletes. Educating the athlete on vitamins and minerals (micronutrients) that they should be aware of in whole food sources will help to ensure they meet their needs; of most concern include vitamin B12, iron, zinc, calcium, and vitamin D. Begin by first analyzing their current nutrition and dietary restrictions to see where they may be able to make improvements, or where they may be falling short. This analysis will help determine which nutrients need the most attention. For example, if the athlete does not consume any dairy, eggs, or fish, recommend they take a daily vitamin B12 supplement and possibly a vitamin D supplement as well. If they are not consuming adequate iron daily, suggest they increase their intake of plant sources such as legumes, grains, nuts, seeds, fortified foods, and green vegetables. Non-haem iron is the primary source of iron in the vegan diet, which is less bioavailable than haem iron found in animal products. However, the bioavailability of non-haem iron can be enhanced by consuming ascorbic acid (vitamin C) during a meal containing iron. Some examples containing vitamin C include citrus fruits, bell peppers, strawberries or kiwifruit. If the athlete does not consume dairy products, plant sources containing calcium include tofu, fortified plant milks and juice, broccoli, and leafy greens such as kale. Plant sources containing zinc include beans, nuts, seeds, oats, and wheat germ.

Along with the mentioned vitamins and minerals, another nutrition consideration when creating a plant based diet for athletes is omega-3 fatty acids. Intakes of long-chain omega-3 fatty acids (EPA and DHA) are lower in vegetarians and not at all present in vegans. If the athlete chooses not to eat any animal sources of omega-3s, such as fatty fish, be sure to educate them on plant sources of alpha-linolenic acid (ALA) that will be converted in the body to EPA and DHA. Plant sources of ALA include flax, chia, hemp, walnuts, and their oils.

5. Ensure Energy Needs Are Met

A negative energy balance occurs when an athlete’s caloric intake is lower than their energy expenditure. This may result in weight loss in the form of both fat and lean muscle mass, or in case of low energy availability, may increase the athlete’s risk of serious long-term consequences such as low bone mineral density and an increased risk of injury and illness. These concerns are especially common in endurance athletes and athletes in aesthetic sports (ex: dance, figure skating, gymnastics). Athletes with high volumes of training may find it challenging to consume the calories they need to ensure energy balance, and data indicates vegans, in particular, consume fewer calories than omnivores, especially from protein and fat. Another concern is that vegan and vegetarian diets are typically high in fiber. While fiber provides many health benefits, it also promotes early satiety, which can make it difficult for athletes to maintain a high-calorie diet or gain weight. A few solutions to lessen these concerns are to analyze the athlete’s daily energy intake and compare to their overall energy needs based on their personal goals and training load. If they are in a negative energy balance, work together to find ways to ensure energy needs are met. This may be accomplished by increasing the number of times they eat per day, increasing the consumption of calorie-dense foods such as nuts, seeds, and oils or by increasing portion sizes at each meal.

Encourage the athletes you work with to make small positive changes with their nutrition. Work together with them on creating simple solutions that will help increase their intake of plant foods each day. As mentioned, research shows the most significant barrier to individuals trying to adhere to a plant based diet was a lack of information. That’s where you, as a professional in the health industry, play a huge role. Always be sure to recognize when athletes need more individualized and specific advice from a trained registered dietitian (RD) or board-certified specialist in sports dietetics (CSSD).

Take your knowledge of health and wellness to the next level by earning an online exercise science master’s degree from Concordia University, St. Paul. Utilizing a combination of theoretical inquiry and practical application, you’ll gain insight into exercise testing and prescription within diverse populations. And because of its convenient online format, you can earn your degree on a schedule that fits into your busy life.  Take a look at CSP’s new sports nutrition playbook for trainers for more about improving athletic performance.

Angie Asche is a board-certified specialist in sports dietetics (CSSD) and a certified exercise physiologist (ACSM-CEP). You can follow her on her blog and Instagram @eleatnutrition

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Patrick Devenny was a NCAA Division I football player about to enter Pro Day, where he would undergo an in-depth body screening by NFL scouts. At a time when he should have been pleased with his career as a student-athlete and excited about the prospect of potentially playing in the NFL, he was overcome with anxiety.

In an interview in Born Fitness, he described what he would be facing. “You walk into a room full of scouts, and you’re shirtless, and they’re grabbing every inch of your body, measuring body fat, measuring your hands, doing all this stuff.” Wanting to get his body in shape for the scouts, he unknowingly and dangerously developed an eating disorder. His mental and physical health suffered, and he began losing strength and experiencing suicidal thoughts.

Devenny’s story is tragically becoming more and more common. Eating disorders in athletes have become more prevalent, and it’s time to address the problem.

Breaking Down the Issue of Eating Disorders in Athletes

Before attention can be given to the ways that athletes are affected by and suffer from eating disorders, it’s helpful to unpack the different kinds of eating disorders that commonly affect people more generally.

The National Institute of Mental Health described eating disorders as “serious and often fatal illnesses that are associated with severe disturbances in people’s eating behaviors and related thoughts and emotions.” In its evaluation and treatment options, it focused on anorexia nervosa, bulimia nervosa, and binge-eating disorder.

• Anorexia Nervosa: Often conflated with body dysmorphia, people who suffer from anorexia view their bodies “as overweight, even when they are dangerously underweight.” With the highest mortality rate of all eating disorders, those suffer from this illness deprive their bodies of necessary nutrition as means of losing weight.
• Bulimia Nervosa: People with bulimia nervosa typically follow a binge-purge cycle, where “binge-eating is followed by behavior that compensates for the overeating, such as forced vomiting, excessive use of laxatives or diuretics, fasting, excessive exercise, or a combination of these behaviors.” In addition to the intestinal and digestive, those with bulimia usually have complications in other parts of the body as the stomach acid burns away enamel in teeth and inflames the throat.
• Binge-Eating Disorder: Sometimes referred to as stress-eating, people who are affected by binge-eating disorder lose control over their food consumption and eat too much. As a result, people with the illness are commonly overweight or obese.

Athletes suffer from each of these disorders at a disproportionately higher rate than people outside of competitive activity. This growing trend has begun to receive attention in scholarly, governmental, medical, and news circles. The NCAA unpacked some of the conditions that lead an athlete to develop an eating disorder. They attribute the growing rate to four major issues:

1. Pervasiveness of the problem: Eating disorders have become increasingly more commonplace because of the growing use of unrealistic body types in the media. The NCAA said this problem extends to and is even amplified in the world of sports. It is especially concerning in “sports for which a thin/lean body or low weight is believed to provide a biomechanical advantage in performance or in the judging of performance.”
2. Genetic predisposition: An unexpected risk factor for athletes with eating disorders could be their genetic makeup. Like with substance abuse or other mental illnesses, an athlete’s genetic predisposition could make them much more likely to be affected by an eating disorder.
3. Social and cultural comparisons: Outside of sports, athletes may feel external pressures from social and cultural norms. The NCAA clarified that genetic traits could provide a foundation for the development of eating disorders in athletes, “but sociocultural pressures can precipitate it.”
4. Sport-specific pressures: Eating disorders have become increasingly common in athletes in part because of the intense demands that competition brings. The NCAA stated that the nature of competition often calls on athletes to trim weight or to reach a weight threshold, depending on the sport. As a result, athletes feel significantly more pressure to address their weight through unhealthy, potentially dangerous ways.

As in the world outside of sports, female athletes are more likely to be affected by an eating disorder than their male counterparts. The National Eating Disorders Association gave context to the ways that female athletes suffer from eating disorders disproportionately more than males. The organization states that female athletes are more vulnerable to three primary risk factors: external social pressures to maintain thinness, competition stress, participating in and negatively reflecting on athletic performance.

These factors that lead to eating disorders in athletes have started to receive scholarly attention, too. A 2019 article in the Journal of Sports Medicine explores how, in the case of NCAA Division I distance and track athletes, competitors were much more likely to develop an eating disorder. Researchers administered the Eating Disorder Screen for Primary Care 638 student-athletes of both sexes and found “that, among distance runners, both males and females are at risk of eating disorders, with females being at higher risk.” While the research in this study focused on one sport, it’s still helpful in understanding how athletes in other competitions can suffer from eating disorders.

Giving Support to Athletes with Eating Disorders

As the problem of eating disorders in athletes continues to grow, it’s necessary for coaches and medical staff to construct and implement both screening and treatment practices. A 2016 study in the British Journal of Sports Medicine provided a call to action to help navigate the problems of eating disorders in athletes by “using evidence-based guidelines for clearance and return to play.” In doing so, after an athlete has been positively screened for having an eating disorder, the athlete, coach, and team physician can work together to adopt the best treatment course. Building this culture of transparency and openness within a team or among athletes can play a critical role in making athletes with eating disorders feel more comfortable about asking for help. This is an increasingly important measure for sports organizations to adopt, since it can act as an effective prescriptive measure in building a safe environment for athletes.

Similarly, Ruben Castaneda of U.S. News reported on effective treatment practices for competitors suffering from eating disorders. He found that after the coaching staff and the athlete with the eating disorder are made aware of the fatal severity of the problem, they need to seek out professional medical and psychological help. Specifically, Castaneda writes that “athletes with eating disorders should try to find health care providers who understand that being an athlete is an important part of your life.” Therapists who have experience working specifically with athletes will know the nuances of the demands of competition, and as a result, their treatment plans will prove much more effective.

To best navigate the growing problem of eating disorders in athletes, prospective coaching and training staff should consider learning more from professionals with direct experience in the field. As future trainers and coaches begin to understand the needs of athletes with eating disorders, they’ll be able to create treatment plans specific to their sport and to their organization. One of the best options in this capacity is to pursue an online B.A. in Exercise Science.

At Concordia St. Paul University, students are given the unique option to concentrate on kinesiology concepts in human movement, exercise and management. The flexible, 100% online also helps students balance their work and life commitments while they pursue a career in training, coaching, fitness, health and wellness, and rehabilitation sciences. Look into the program today, and plan how you’ll most effectively support your athletes.

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Sports performance isn’t limited to athletic skill and fitness. As a trainer, you need to be aware of factors that influence your clients’ performance and overall health.

One commonly forgotten piece of the puzzle is sleep. Multiple studies have demonstrated that athletes don’t obtain the recommended amount of sleep and have issues with sleep quality, according to Current Sports Medicine Reports. Yet, sleep is an “integral part of the recovery and adaptive process between bouts of exercise, [and] accumulating evidence suggests that increased sleep duration and improved sleep quality in athletes are associated with improved performance and competitive success.”

Sports nutrition also plays an important role in athletic performance at any level of competition. Researchers in the International Journal of Sport Nutrition and Exercise Metabolism had non-elite runners complete a time trial and then separated them into two groups, with one group of runners with a self-chosen nutritional strategy and another group of runners with a scientific nutritional strategy. Seven weeks later, the latter groups of runners completed a marathon nearly 5% faster than the former group. A similar study in Applied Physiology, Nutrition, and Metabolism used endurance-trained cyclists and found that the self-chosen nutrition strategy offered an approximate 6% edge over a self-chosen nutrition strategy.

The link between nutrition and performance is embraced at the highest levels of sports. When six-time NBA All-Star Blake Griffin was with the LA Clippers, he was interviewed about how the their nutritionist, Meg Mangano, impacted the team. He was quick to credit taking nutrition seriously as vital for getting every advantage possible. “When guys might be gassed at the end of games and not have enough fuel left in the tank, I feel like the planning and the preparing [Mangano has done] . . . definitely gives guys the advantage going into that fourth quarter or going into overtime — whatever it is — when everybody’s starting to run out [of energy],” Griffin added.

The athletes you help train can obtain that competitive advantage. When they take nutrition, hydration, recovery, and topics like supplements more seriously, their fitness and athletic performance should improve. They’ll also reduce their risk of injury and illness.

Basic Nutrition for Athletes: A Look at Foods

You’ll need a strong foundation in sports nutrition to provide even basic advice to clients. Whether they’re having trouble achieving a fitness goal or asking direct questions about sports nutrition, knowledge about energy and nutrition is essential to helping athletes perform their best in the gym and in competitions.

Energy Requirements

Athletes need to get the proper energy and fuel to cover their individual needs. One of the first things to do when examining someone’s eating habits is to ensure they’re getting enough energy.

Some athletes frequently restrict their energy intake. It’s most common in endurance sports, aesthetic sports (like gymnastics, diving, and ballet), and weight-category sports, according to Gillian Horgan in her chapter on sports nutrition in Sports Dentistry: Principles and Practice. The literature shows that those athletes — particularly female athletes — reduce their energy intake by up to 30% of what’s recommended for them. If that happens, their total energy intake minus the energy used may result in insufficient energy needed for health, growth, and development. Reproductive and immune systems can be harmed, and eating disorders can develop as well. Note that eating disorders impact athletes at a higher rate than non-athletes and risk is highest in aesthetic and weight-category sports.

Energy requirements can vary for each athlete. Or, in even more nuanced language, energy requirements can vary for athletes in different sports, for athletes in the same sport, and in different times of an athlete’s systematic training program, according to Louise Burke in Present Knowledge in Nutrition, 10th Edition. In her chapter on sports nutrition, she illustrated what the extremes in energy intake look like for various athletes.

• Low End of the Energy Spectrum: Sports focusing on brief moments of skill or technique instead of prolonged movement (e.g., archery or shooting), those that require maintaining low body mass or fat levels (i.e., weight-division sports or physique-conscious sports), and those involving both of the previous characteristics (e.g., gymnastics or horse racing).
• High End of the Energy Spectrum: Athletes in sports that involve prolonged sessions of high-intensity exercise (e.g., cyclists in a stage rage), those needing growth, large muscle mass, or intentional muscle-gain programs (e.g., football and adolescent basketball players), and those involving both of the previous characteristics (e.g., heavyweight rowers).

Determining the amount of energy for different athletes should be calculated by a skilled, experienced sports nutritionist. The energy reference values from the Scientific Advisory Committee on Nutrition can be used in that process. Higher-level athletes can benefit from prediction equations for basal metabolic rate (BMR) and physical activity level (PAL), and then energy intake can be calculated from body size, age, and gender.

For athletes not competing at high levels, accurate measurements of values previously mentioned may not be necessary. For reference, basic examples of daily carbohydrate requirements are provided in the section on carbohydrates. But overall, for lower-level athletes, sufficient energy intake can be indicated by a stable body weight. If the weight is in the right range and the athletes is consuming a wide range of healthy foods, the energy intake is likely appropriate. A change in weight higher or lower can indicate a difference between energy consumed and expended.

Specific Nutrients

Nutritious foods containing macronutrients (carbohydrates, proteins, and fats) provide energy, and micronutrients (vitamins and minerals) optimize health. When they’re brought together with the proper fluids in a healthy diet, it results in optimal training and performance for athletes.

Your primary goal here is to understand nutrients’ role in the body and being able to recommend foods and strategies to support nutritional requirements for those nutrients. The following sections will serve as a primer to the common macronutrients and micronutrients.

Carbohydrates

The most important foods for fueling the body during exercise are carbohydrates. They’re the only way to support moderate- to high-intensity exercise, and carbohydrates (glucose) also fuel the brain.

Carbohydrates are stored in the liver and muscles. The body has a limited supply of carbohydrates, and the body quickly uses that supply during exercise. As a result, it’s important for athletes to concentrate on carbohydrates before, during, and after training and competitions. Extra fuel consumption is typically necessary for prolonged exercise — endurance events lasting more than 90 minutes and team or multi-sprint sports lasting more than 60 minutes.

Prior to training and competitions, athletes should begin with an appropriate amount of carbohydrates. For events lasting more than an hour, athletes should try to begin competition with the right amount of carbohydrates, according to the International Olympic Committee’s (IOC) statement from the third Consensus Conference on Sports Nutrition. During exercise, consuming carbohydrates made up of different types of sugars (given maximum oxidation rates for glucose and fructose, at 60 grams and 30 grams per hour, respectively) can help provide extra energy and boost physical and cognitive performance.

Athletes and people who exercise regularly need to achieve daily carbohydrate amounts. Instead of using a percentage of total energy intake, recommendations follow grams of carbohydrates per kilogram of the individual’s body weight. General guidelines are available from the IOC, which should be used alongside total energy needs, training needs, and feedback from training.

• Low-intensity or Skill-based Activities: Three to five grams/kilogram of body weight per day.
• Moderate Exercise Program (around one hour per day): Five to seven grams per kilogram of body weight per day.
• Endurance Program (one to three hours per day of moderate-high intensity): Six to 10 grams per kilogram of body weight per day.
• Extreme Commitment (four to five hours per day of moderate-high intensity): Eight to 12 grams per kilogram of body weight per day.

Several foods are rich in carbohydrates, including pasta, potatoes, rice, cereals, along with other grains like quinoa, barley, and wheat. Those foods are high in B vitamins that help with B vitamins used for energy production. Additionally, a lot of fruits and some vegetables are high in concentrates as well as vitamin C (for the immune system). “Carbohydrates are not all created equal,” warned Jeffrey Bytomski in Sports Health. “Whole grains, fruits, vegetables, and legumes are highly nutritious foods that are rich in antioxidants, fiber, vitamins, and minerals, while processed sugars abundant in the Western diet can be quite detrimental to health.”

Protein

Protein supports metabolic adaptation, repair, and remodeling. It also can be used for energy after carbohydrates stores are used up. Protein is a major focus for athletes wanting to increase muscle mass and strength, as it along with resistance training stimulates muscle protein synthesis.

Athletes need more protein than the general public. Sedentary individuals need about 0.8 grams per kilogram of body weight per day. Athletes need 1.2 to 2.0 grams per kilogram per body weight, but higher values are not uncommon for strength training, recovering from injury, and other circumstances. Approximately 15% to 30% of athletes’ calories should come from protein sources, Bytomski added.

Good protein sources include lean meats and fish, eggs, dairy products (cottage cheese, Greek yogurt), cereals, and some vegetables. Vegan athletes can consider lentils, chickpeas, tempeh, black beans, quinoa, and almonds.

Fats

Fats serve a wide range of functions. They give the body energy, support cell growth, protect organs, factor into brain health, and produce hormones, among other reasons.

Fat requirements for athletes are similar to that of the rest of the population. Generally, athletes should aim for healthy fats to comprise 20% to 35% of total daily calories. Trans fats should be avoided, and saturated fats should be less than 10% of total consumption.

The focus should be on omega-3 fats and other unsaturated fats. Those foods include seeds, nuts, and oily fish like salmon, fresh tuna, sardines, and mackerel, in addition to spreads and oils that use predominantly unsaturated fat sources.

Micronutrients

Micronutrients are involved in energy production, bone health, the immune system, synthesis of hemoglobin, and defending against oxidative damage. Most athletes don’t need higher levels of micronutrients than the general population, so they should be able to obtain enough micronutrients as part of their eating plan.

Athletes should be evaluated if a deficiency is suspected. Some athletes can benefit from a micronutrient supplement, and some athletes may look at supplements of a certain vitamin to correct a clinical deficiency — typically iron, calcium, and vitamin D. Those micronutrients join antioxidants as the most important micronutrients for sports nutrition.

• Iron: Iron is needed for forming hemoglobin and myoglobin, two important proteins responsible for oxygen transport. Iron depletion is the most common nutrient deficiency in female athletes, especially is they are vegetarian or vegan. Feeling unusually tired is a symptom of iron deficiency.
• Calcium: Calcium is involved in bone health, muscle contraction, and blood clotting. Most people get enough calcium, but female athletes are prone to low bone mineral density, especially if they avoid dairy foods that contain calcium. Calcium and vitamin D help prevent low bone mineral density and potential stress fractures.
• Vitamin D: Vitamin D is important for calcium absorption and bone health. Children and adults should have 10 micrograms of vitamin D every day, but there aren’t many foods containing vitamin D — oily fish, some breakfast cereals, and fortified margarines and milks. Vitamin D synthesis occurs when sunlight hits the skin, which makes a vitamin D supplement something to consider for athletes in northern regions or those who often train indoors (especially gymnasts, swimmers, and ice skaters).
• Antioxidants: When oxygen is consumed in muscles during exercise, free radicals (unstable atoms that can damage cells) can overwhelm antioxidants, which are compounds that prevent related cell damage. Common antioxidants include glutathione, vitamins C and E, β‐carotene, and selenium, which are found in a number of fruits and vegetables. Athletes may be at risk of poor antioxidant intake if they limit their consumption of fruits, vegetables, and whole grains, follow a low-fat diet, or restrict their overall energy intake. There’s limited evidence that antioxidant supplements enhance athletic performance, but they may be beneficial for athletes who are recovering from an injury.

Proper Hydration for Athletes

Obtaining enough fluids and electrolytes is a major concern during exercise and athletic competition. Proper hydration for athletes optimizes performance and helps for physiological functions like transporting nutrients around the body and thermoregulation. If athletes don’t receive proper hydration, performance suffers and risk of heat illness increases.

Losing more than 2% of body weight through sweating impairs performance and cognitive function. Care should be taken in cold climates where heavier breathing and insulated warm clothing can increase sweat loss. Additionally, cold drinks are consumed less, and athletes may avoid urination due to the need to take off layers of clothing. Higher fluid loss is also more common when training at altitude.

Practical measures can help ensure adequate hydration for athletes. The simplest may be monitoring acute changes in body weight. As long as athletes are getting enough to eat and drink, weight changes can indicate possible degree of hydration. Another practical way to monitor proper hydration for athletes is through a urine index, such as a color chart. Some variation of the chart below is used in many elite sports bathrooms across collegiate and professional facilities. If athletes’ pee is in the range of No. 1 through No.3, hydration is adequate.

According to Bytomski, athletes should aim for 12 to 20 ounces of water or a sports drink before exercising and eight ounces just prior to events. During exercise, six to 12 ounces of water or a sports drink should be consumed every 15 to 30 minutes. After exercise, 16 to 24 ounces of fluid should be consumed for every pound lost during the event.

Recovery Nutrition for Athletes

Recovery is a broad subject that, like everyday nutritional needs, can vary based on specific athletes. Higher-level athletes should have recovery plans that are developed by experienced sports nutritionists. But even recreational athletes who undergo training once or twice a day to train for an endurance event like a marathon will need to approach recovery strategically.

Generally speaking, the most important consideration for athletes is carbohydrate and protein supply. Timing dictates whether athletes need to replace those nutrients immediately. It’s not necessary if the next workout or event is within eight hours away. But if time between exercises is shorter, recovery food and drinks are recommended. Athletes should aim for 1 and 1.2 carbohydrates per kilogram of body weight and around 20 grams of protein for recovery.

Athletes should consider milk-based protein after resistance exercise for building muscle strength and achieving desirable changes in body composition. Nutrition Bulletin pointed out that based on growing research, milk-based proteins like casein and whey are most effective for stimulating muscle protein synthesis, and they offer an anabolic advantage over soy protein due to a higher proportion of essential amino acids. Several studies have demonstrated the value of milk over soy protein, carbohydrate drinks, sports drinks, or water for objectives like gains in lean muscle mass, recovery from muscle-damaging exercise, and performance in peak torque and total force. Milk also has high electrolyte content to aid fluid retention and other benefits after exercise.

“Overall, the evidence increasingly shows milk to be an effective natural sports drink and as such there is great potential for the development of the role of dairy products in nutritional strategies for athletes and sportspeople,” Nutrition Bulletin added. “Furthermore, milk also provides positive nutrition and health benefits for active children and teenagers in terms of calcium intake and bone health, and could replace the consumption of sugar sweetened beverages around exercise such as energy and sports drinks.”

Supplements for Athletes

It’s true that some supplements — caffeine, sports drinks/gels, and creatine — can be effective for athletes in conjunction with a healthy eating plan. However, the use of supplements for athletes should be monitored carefully by an experienced sports nutritionist or dietician.

In many cases, supplements aren’t needed, and the IOC has said their use for youth athletes should be discouraged. Many athletes can receive the nutritional value they need from a well-chosen eating plan. Athletes at various levels should also be aware of the reality of the supplements’ effectiveness and the dangers involved.

“Of the many different dietary ergogenic aids available to athletes, a very small number may enhance performance for some athletes when used in accordance with current evidence under the guidance of a well-informed professional,” according to the IOC. “Athletes contemplating the use of supplements and sports foods should consider their efficacy, their cost, the risk to health and performance, and the potential for a positive doping test.”

The NCAA added that 15% to 25% of over-the-counter supplements contained a banned ingredient not on the product label. There’s an even greater risk for products marketed toward sports performance that can undermine athletic eligibility in collegiate sports and athletes’ health.

Approaching Sports Nutrition as a Trainer

Helping the athletes you work with goes behind working out. You’re in a great position to provide insight into sports nutrition basics that can help athletes — even children, adolescents, and casual athletes — get that extra boost to their performance and overall health.

Focus on the basics. Encourage athletes to get enough energy for their needs and to concentrate on healthy eating habits. From proper hydration and recovery to avoiding supplements in most situations, you can be there to provide guidance in an area that is easily overlooked. Always be sure to recognize when athletes need specific advice from a trained, experienced nutritionist or dietician.

You can enhance your effectiveness as a current or prospective trainer by learning more about sports nutrition. Start by earning your exercise science degree online from Concordia University, St. Paul. The fully online program will prepare you for positions in coaching, fitness and wellness centers, health and wellness education, personal training, and rehabilitation sciences.

As a flexible, 100% online program, you’ll have the opportunity to continue your work and life commitments while you pursue your degree. At Concordia Saint Paul, you’ll have the ability to explore exciting topics in exercise science, like biomechanics, sports psychology, and human growth, to name only a few.

After graduation, you’ll be set up for success in a variety of potential career paths. Of our graduates, 95% receive employment offers in the year after graduation, and those graduates statistically end up earning 44% more than the national average, according to the U.S. Department of Education.

You have the power to join a dynamic and actively evolving field. Get started with CSP.

Download A Sports Nutrition Playbook for Trainers as a PDF.