What You Need to Know
About Sports Nutrition
No Food, Drug, or Nutrition Can Quickly and Easily Build Muscles, Increase Speed, or Improve Endurance

Do You Believe Sports Nutrition Myths?

Many people are looking for ways to improve their athletic performance.

Unfortunately, many people want to improve themselves so much that they will try almost anything. Many are fooled by promotional claims for food, drugs, or nutrients that promise quick miraculous performance. Some people are also told to avoid eating some foods that really -- are healthful to improve their athletic performance.

If you are looking to improve your athletic performance, look out for these sports nutrition myths.

Muscle Building Myths

"The more protein and protein supplements you eat the more muscle you will have."

NO

There is no evince that excess protein will lead to more or better muscles. In fact, excess protein - like excess fat and excess carbohydrate - will be stored by the body as fat. Too much protein, combined with too little water, may cause kidney or liver disorders. A normal diet supplies more that enough protein for muscle growth.

"Taking steroids will develop massive muscles."

NO

There is no proof that steroids can increase muscle growth or strength. Steroids are powerful drugs that can be dangerous. Taking steroids can stunt your growth, cause acne, deepen your voice, and alter your sex organs.

Quick Energy Myths

"Eating honey, sugar, soft drinks, or any sweets just before competition will provide a burst of quick energy."

NO

When high-carbohydrate foods are eaten an hour or less before competition they may produce low blood sugar. When this happens, the amount of insulin in the blood rises and the sugar in the blood is removed too quickly. With low blood sugar an athlete may feel tired or even weak.

"Vitamins will give you more energy."

NO

Not one of the 14 known vitamins supplies energy. It's true that some vitamins help the body use energy. However, these vitamins are easily supplied by an athlete's normal diet. Mega-doses of vitamins won't give you more energy or improve your endurance.

If you consume more vitamin C or B vitamins than your body needs, they are simply flushed our in your urine. If you consume more vitamins A and D than you need, they are stored in your fat. Too much of these vitamins can be poisonous.

"Amphetamines give you more energy to compete."

NO

There is no proof that amphetamines give you more energy or improve your performance. However, there is proof that amphetamines can be harmful. Among the side effects of using amphetamines are a rise in blood pressure, pulse rate, breathing rate, metabolism, and blood sugar. Amphetamines can also cause headaches, dizziness, and confusion that can interfere with your ability to perform. Finally, the possibility of addiction makes amphetamines a poor choice for the - serious - athlete.

Performance Myths

"Water during exercise cause upset stomach and slows you down."

NO

There is no evidence that water taken during exercise causes upset stomach or any other problems. In fact, drinking water during exercise is important. Drinking ½ cup of water every 10-15 minutes during exercise helps replace body fluids lost as sweat.

"Drinking milk causes cotton month."

NO

Cotton month (dry mouth due to lack of saliva) seems to result from emotional stress and a loss of body fluids not from drinking milk. In fact, chocolate milk is recommended as the best sports drink for young children.

"Muscle cramps are caused by inadequate salt intake."

NO

Cramps are caused by severe losses of water through sweating. Drinking water before, during, and after practice and competition can prevent these water losses. Salt tablets can aggravate this condition by drawing more water out of the muscle and into the stomach.

Athletic success is not a miracle. It results from a combination of natural talent, hard training, and plenty of preparation before competition. Individuals that rely on nutrition myths instead of following a sensible training program and diet can hurt their bodies and their performance.

Sources:
1. ©2007 About, Inc., A part of The New York Times Company. All rights reserved. http://sportsmedicine.about.com/ 
2. National Dairy Council, http://www.nationaldairycouncil.org/  
3. Dairy Council of California, http://www.dairycouncilofca.org/  
4. Washington State Dairy Council, http://www.eatsmart.org/