In today’s world, discussions about healthy eating, clean eating, supplementation for optimal performance, and hydration techniques are ubiquitous, especially on social media platforms. But with the deluge of information available, how do you separate fact from fiction? As an athlete, where can you turn for reliable nutrition advice? To demystify these topics, I had a enlightening conversation with Robin Amylon, MS, RD, CSSD, LDN, CSCS, a registered dietitian, nutrition specialist, and strength and conditioning specialist at The Micheli Center.

Understanding the Players: Dietitians, Nutritionists, and Food Influencers

Robin began by shedding light on the distinctions between dietitians, nutritionists, and food influencers. Dietitians undergo rigorous education, including a college degree, and soon, as of 2024, a master’s degree, followed by a dietetic internship and licensing exam. Nutritionists, on the other hand, may have certifications but are not regulated in terms of education or training. Food influencers operate without any regulation, sometimes dispensing advice based solely on their follower count.

Seeking Reliable Sources of Information

Athletes, with their specific nutritional needs, often seek guidance to enhance their performance. Robin emphasized the importance of seeking information from credible sources, such as registered dietitians and reputable associations like the Academy of Nutrition and Dietetics and United States Olympic & Paralympic Committee (USOPC) rather than relying solely on social media influencers.

Crafting a Balanced Diet and Addressing Athlete Needs

When it comes to building a balanced diet, Robin stressed the inclusion of carbohydrates, proteins, fats, fruits, vegetables, and dairy, without demonizing any food group. Carbohydrates, often vilified, are essential for fueling athletic performance. Athletes require higher energy intake, including carbohydrates and fats, and even simple sugars have a place for quick energy boosts. For athletes exploring plant-based diets, considerations include ensuring adequate and complete protein, vitamins (such as B12 & D), calcium, and iron intake, either through food or supplementation.

Hydration: Finding the Right Balance

Proper hydration is crucial for athletes, but over-hydration can be detrimental. Monitoring urine color is a simple way to gauge hydration levels accurately, aiming for a pale yellow color.

Debunking Myths: True or False

Robin tackled common myths surrounding nutrition:

• Carbohydrates are bad and should be avoided – FALSE
  Athletes need carbs for fuel
• Coffee in moderation (1-2 cups) is okay – TRUE
  You’re welcome morning skaters, just keep it in moderation
• 100 grams of protein per day is optimal – FALSE
  Protein needs are highly individualized
• Energy drinks provide energy and hydration – FALSE
  They are stimulants and not a replacement for proper energy and hydration
• All athletes should take supplements – FALSE
  Supplements may not be necessary and can be harmful if misused. They are also not regulated by the FDA and ingredients do not need to be listed which can make it difficult to know if there is a banned substance included.

Weight Management: Performance over Numbers

Weight management, particularly in sports like figure skating, should prioritize performance over arbitrary numbers on a scale. Seeking guidance from a registered dietitian can provide personalized nutrition advice tailored to individual needs and goals.

Navigating the vast landscape of nutrition advice can be daunting, but with guidance from qualified professionals like Robin Amylon, athletes can make informed choices to optimize their performance and overall health. Remember to prioritize evidence-based practices and seek advice from credible sources for sustainable and effective nutrition strategies.

What do you do to fuel your training?