Kimia Moiniafshari received her Degree in Nutrition from Shahid Beheshti University of Medical Science and is an MSc student in Sports Nutrition. Her research interests focus on nutrition, neuroscience, nutrition and autism (prevention and management), and nutrition and sport. Moiniafshari's thesis was dedicated to nutritional strategies for autism prevention and related symptoms management and she has published several papers on nutritional strategies for autism management. She has also translated the book "Eating for Autism" into Persian; a contribution designed to increase the knowledge and preparedness of caregivers and give them strategies for improving autistic children's dietary patterns, and thus their quality of life. Moiniafshari's current research concerns athletes' metabolism and the identification of effective supplements for improving exercise performance.
Dr. Moiniafshari posed the following questions to AUR students
- What is different about nutrition for athletic activities?
- How and why do quantity, timing, and nutrient composition matter to sports performance?
The key to understanding sports nutrition is distinguishing between the properties of the three macronutrients – carbohydrates, proteins, and fats. Dr. Moiniafshari outlined the main qualities and distinctions. Just as for the average person, carbohydrates are the main source of energy for the athlete’s body; as our body’s “preferred” energy source, carbohydrates are particularly important for sports performance as they require less oxygen to become available as energy. The body burns through blood glucose first, turning next to glycogen stored in our muscles and finally to that stored in the liver.
Meanwhile, protein is crucial for athletic recovery. Amino acids (which make up proteins) enable the body to recover muscle breakdown that occurs during exercise and build new muscle tissue. This process – Muscle Protein Synthesis (MPS) – may also be optimized by consuming carbohydrate and protein sources together. Additionally, an amino acid called Leucine has been found to trigger MPS, making it an important amino acid for athletes. Despite popular concern for protein intake, studies show that most people, surprisingly, consume above the recommended protein quantity - including athletes.
Just as for the general population, athletes are recommended to ensure the consumption of fat. Fat sources can aid athletic performance. Omega-3, for example, has anti-inflammatory properties, which support muscle injury recovery and contribute to brain cognition and neuroplasticity (brain-muscle signals). Whilst the general population and most athletes are recommended to limit the intake of saturated fat, it has been shown to support testosterone synthesis, and so may be recommended to athletes engaged in strength training.
Dr. Moiniafshari went on to point out the importance of timing of ingestion for all the macronutrients (carbohydrates, proteins, and fats), which can impact sports performance and recovery. As the main source of energy, carbohydrates are the most appropriate macronutrient for consumption before exercise – bananas, energy gels, and energy bars are often recommended alongside monitoring the glycaemic index. The longer the period of exercise, the more carbohydrates are recommended for consumption, and in some cases – like marathon runners – this extends to consuming carbohydrate sources during exercise as well. This focus on carbohydrate intake before exercise is the logic behind the popular term “carb-loading.”
Protein and fats, however, are slower to digest and should not be ingested in significant quantities before exercise; instead, protein intake specifically should be distributed well throughout the day by consuming protein sources at all meals.
Implications
Every human body is different and will react in slightly unique ways to nutrition approaches. However, the principles of sports nutrition, whilst focused on athletic performance, hold value for anyone who wants to ensure an optimal diet and support sports performance. A well-designed diet, with or without supplements, can meet all the body’s nutritional needs – for athletes and the general population.
Report by Carlotta Cramer (MA Food Studies Graduate Student Assistant).