Recognizing the Effects of Poor Athletic Nutrition

Athletes may be able to fool the spectators but they can’t fool themselves. Poor athletic nutrition takes a toll on the body. Depending upon the type and extent of the damage, an athlete may suffer mild or severe, long or short term consequences from poor nutritional habits.

“If athletes do not eat enough, performance falls, injuries are more likely to occur, and illness results,” says a guide by the International Association of Athletics Federation (IAAF). Proper athletic nutrition, however, is not all about the numbers of calories consumed and burned. An athlete needs adequate types and quantities of nutrients, otherwise health problems are likely to arise.

Carbs and the Body

Carbohydrates are important in every diet but they are essential to athletes. The IAAF encourages athletes to eat them and to drink them. Carbohydrates are one of the body’s primary sources of fuel. Without a sufficient supply, the effects can be immediate and obvious— an athlete will likely lack energy and under perform.

According to the IAAF, carbohydrates are also important because evidence suggests that athletes have compromised immune systems, which can cause them to be more susceptible to minor illnesses and infections. These conditions can adversely affect performance or prevent athletes from performing at all. While many people turn to supplements to boost their immune systems, the IAAF says that a high carbohydrate diet has been found to be more effective preventative element.

Periods and Bones

A long term consequence of poor athletic nutrition is the female triad. Lois Neaton, PT, physical therapy manager with the Park Nicollet Melrose Institute, describes this as disordered eating, osteoporosis, and the absence of monthly periods. Although a lack of periods is common among female athletes, this does not mean it is normal says Neaton. “This is a serious sign that the body no longer has the energy it needs to maintain itself.”

“We know that estrogen is needed for bone health,” says Dr. Aurelia Nattiv, a Professor at the David Geffen School of Medicine at University of California in Los Angeles who also highlights the concern of female athletes missing their periods. Osteoporosis is a condition that is most likely to occur later in life.

Nattiv, however, connects the absence of periods with more immediate problems, saying, “female athletes who lose their periods often have a very low estrogen level, which plays a role in decreased bone density and stress fractures.”

Plants, Protein, and Iron

“An athlete who consumes a poorly planned vegetarian diet may be at risk from nutritional deficiencies as well as poor physical performance,” says an article published by Run the Planet.

Having a plant based diet and being an athlete can work, but it can also work against a person. An athlete can require up to 150% more protein than other people, according to the article. While there are proteins in many vegetarian and vegan friendly items, they are often not complete proteins, meaning they lack essential amino acids.

An athlete needs a significant amount of protein to build, maintain, and repair muscle and other tissues. Insufficient amounts often result in sports injuries and lengthy or difficult healing periods.

Iron deficient anemia is another consequence of poor athletic nutrition. Vegetarians run a higher risk of dealing with this problem than other athletes, according to Run the Planet.

When compared with meat, plants are not only inferior sources of iron, but they may also be inadequate. An athlete who has anemia is likely to be unenergetic and may not be able to improve her performance. Anemic symptoms such as dizziness may worsen at higher altitudes and the condition can become very serious if it is left untreated.

The Reality

A study published in the Sports Journal says research indicates that the nutritional knowledge of athletes is minimal. Though this may be true, it is important for athletes to take a more active role in ensuring their health. When it comes to poor athletic nutrition…what you don’t know can hurt you.

Resources

Park Nicollet Stay Healthy Minnesota Newsletter https://stayhealthymn.com/article.php?articleID=153

Raw Food Life: Power Foods for Athletes https://www.rawfoodlife.com/Articles___Research/Raw_food_for_Athletes/Power_Foods_for_Athletes/power_foods_for_athletes.html

Los Angeles Times: An Invisible Enemy in a Runner’s Stride https://articles.latimes.com/2008/jan/14/health/he-fractures14

Run the Planet: Nutrient Concerns for Vegetarian Runners https://www.runtheplanet.com/trainingracing/nutrition/vegetarian.asp

International Association of Athletics Federation: Nutrition for Athletics https://docs.google.com/viewer?a=v&q=cache:hSgYLolAi7IJ:www.iaaf.org/mm/document/imported/42817.pdf+effects+of+poor+nutrition+for+athletes&hl=en&gl=za&pid=bl&srcid=ADGEEShIGZbSeAdEF_n_xKNaRoEjVYcBRhwxXhu6kx-eq9QPCqXvAndEH_iKXZ3tSRnn1VV24LJv2azjz0Xc58vnie2xDDC-4ozorINq7AlHgVLM0988G90CuFtF-3dS9Jij8SBHCp8s&sig=AHIEtbThfpaUDyOegWVJVzxBUPUTmfczxQ