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Dietary protein ingestion to support skeletal muscle recovery, acute reconditioning and longer-term adaptations to exercise training represents a cornerstone within modern sports nutrition. However, most of our recommendations tacitly assume protein needs can be met by the (increased) consumption of animal-derived protein sources. There is interest for an evidence base for increasing alternative dietary protein choices within sports nutrition. While protein ‘source’ has traditionally been less studied within sports nutrition, data are now accumulating such that we can begin to incorporate this issue within modern sports nutrition recommendations. A clear practical challenge for the athlete wishing to become less reliant on animal-derived foods is obtaining sufficient dietary protein. However, it is clear the accelerating availability of alternative protein rich foods is making this achievable. It has traditionally been assumed that animal-derived proteins are the most anabolic (i.e. the most robust at stimulating muscle protein synthesis rates), attributable to a high bioavailability and leucine content. Our evolving understanding and expanded dataset now suggests anabolic parity between animal and carefully selected alternative proteins can be achieved. Promising alternative dietary protein sources that have been investigated include a variety of plant- (including blends), fungal-, algal- and insect-derived proteins. All these proteins provide differing challenges and opportunities, with each existing at various stages of maturity concerning the data supporting their application, and broader applied and commercial viability. Acute studies of muscle protein synthesis and translational studies of muscle adaptive responses to training now show equivalent magnitude responses can be achieved using traditional omnivorous diets and/or animal-derived protein supplementation compared with (more) alternative protein-based approaches, assuming sufficient protein is consumed. However, many limitations in our knowledge base still exist; including how alternative diets interact with different training regimens, populations and various adaptive responses.
Course Objectives
Course
Credits
Course Expiration
ACSM
1
02/21/2028
BOC
1
02/21/2028
Commission on Dietetic Registration
1.25
02/19/2028
CSCCa
1
02/21/2028
While total energy needs of female athletes are lower than male athletes, macronutrient needs tend to be similar relative to body size (i.e. g per kg body mass). Macronutrient utilization may vary over the course of a menstrual cycle; however, the overall effect appears to be small and can be minimized with proper fueling. Micronutrient needs of female athletes differ from male athletes, and the risk of deficiency should be considered in the development of nutrition plans. Nutrition programs that encourage autonomy, build competence and enhance connection have the potential to improve athlete performance by increasing intrinsic (internal) motivation. Nutrition plans should consider the individual needs of female athletes and be adjusted throughout the training and competitive phase to help athletes achieve their goals.
Course Objectives
Course
Credits
Course Expiration
ACSM
1
01/27/2028
BOC
1
01/27/2028
Commission on Dietetic Registration
1
01/23/2028
CSCCa
1
01/27/2028
The importance of carbohydrate as a fuel source for endurance exercise and athletic performance is well established. Despite decades of intense carbohydrate research within the field of sports nutrition, new knowledge continues to be generated with the potential to inform practice. To ensure sufficient muscle glycogen availability, endurance competition or high-quality intense training should be preceded by daily dietary carbohydrate intakes scaled to the demands of the subsequent exercise. The optimization of liver and muscle glycogen content in the hours before and hours directly after exercise are important goals for carbohydrate nutrition. In this respect, nutrition strategies that combine glucose and fructose carbohydrate sources appear most beneficial for enhancement of performance and recovery. Athletes looking to benefit from carbohydrate feeding during exercise can choose from a wide range of readily oxidizable carbohydrate sources, with glucose-fructose blends (inc. sucrose) affording the greatest flexibility for within-event modulation of carbohydrate intake. Finally, a periodized approach to dietary carbohydrate intake around training will ensure athletes have sufficient fuel to execute the demands of training to maximize training adaptation whilst minimizing the potential for adverse health or performance consequences (e.g., through development of RED-S).
Course Objectives
Course
Credits
Course Expiration
ACSM
1
05/15/2026
BOC
1
05/15/2026
CSCCa
1
05/05/2026
