Fueling the Eagle: A Guide to Nutrition and Supplements for Boston College Student-Athletes

Endurance events are gaining popularity, and sports nutrition for endurance athletes is a complex, evolving field. This article aims to provide Boston College student-athletes with an overview of current evidence-based recommendations for macronutrient intake, hydration, and supplement use, drawing on scientific literature and practical considerations.

The Growing World of Endurance Sports

Participation in endurance events has increased significantly, both nationally and globally. In the US alone, there were 2.5 million triathlon participants in 2015, with 3.5 million individuals worldwide. This growth extends beyond traditional marathons to include "other distance" races like mud runs and obstacle course races, as well as the rise in popularity of ultra-endurance events. Ultra-endurance activities, typically lasting at least 4 to 6 hours, present unique challenges to the body, including fatigue, sub-optimal nutrition, and energy deficits. This underscores the importance of individualized nutritional approaches for athletes involved in these demanding activities.

Navigating the Complexities of Sports Nutrition

The science of nutrition is constantly evolving, with often contradictory information available. Sports nutrition encompasses various fields, including sports medicine, sports science, dietetics, cultural influences, and popular media. This article focuses on key macronutrient requirements (carbohydrates, protein, and fat), hydration, and select supplements (caffeine, nitrates, probiotics, and antioxidants) relevant to endurance athletes. It also addresses controversial topics like "train low" strategies and optimal protein sources.

Macronutrient Needs for Endurance Performance

Carbohydrates: The Primary Fuel

Carbohydrates are a crucial fuel source for endurance athletes. The Academy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) recommend the following daily carbohydrate intakes:

Moderate exercise (1 h/day): 5-7 g/kg of bodyweight per day.
Moderate to high-intensity exercise (1-3 h/day): 6-10 g/kg/day.
Ultra-endurance athletes (4-5 h/day of moderate to high-intensity exercise): 8-12 g/kg/day.

Carbohydrates, in the form of blood glucose and muscle glycogen, generate more ATP per volume of oxygen compared to fat. However, depletion of liver and muscle carbohydrate stores can lead to fatigue, reduced work output, and impaired concentration, often described as "hitting the wall" or "bonking."

Carbohydrate Loading: Preparing for the Race

For events lasting less than 90 minutes, simply replenishing glycogen stores with a carbohydrate-rich diet (at least 6 g/kg, up to 7-12 g/kg) in the 24 hours before the event is sufficient. However, for events longer than 90 minutes, glycogen supercompensation, or "carbo loading," in the 36-48 hours prior may improve performance by 2-3%.

Traditional carbo loading involved glycogen depletion through high-intensity exercise followed by high carbohydrate intake. However, recent studies suggest that short-term high-intensity exercise (or even inactivity) followed by a 1-day high carbohydrate intake (10-12 g/kg/day) can similarly achieve glycogen supercompensation, maintained for up to 3 days. This provides athletes with more flexibility, especially those with gastrointestinal issues. In the 1-4 hours before the event, a final dose of 1-4 g/kg of carbohydrates can top off liver glycogen stores, which are typically depleted overnight.

Fueling During the Race

For events lasting less than 60 minutes, exogenous carbohydrate ingestion is not usually required. However, for activities longer than 60 minutes, active fueling strategies are recommended.

Events lasting 1-2.5 h: 30-60 g/h in a 6-8% carbohydrate solution (common in sports drinks), ideally consumed every 10-15 minutes.
Events lasting >2.5 h: Higher carbohydrate intakes of 60-70 g/h, up to 90 g/h if tolerated, may improve performance.

Exogenous carbohydrate oxidation peaks at an ingestion rate of 1.0-1.1 g/min due to maximal gastrointestinal absorption. Using multiple carbohydrate sources (glucose/fructose mixtures) at higher ingestion rates (1.8 g/min) can further increase oxidation due to differential intestinal transport mechanisms and improve gastrointestinal tolerance. Athletes should practice their fueling plan to assess gastrointestinal comfort and practicality.

"Train Low, Race High": A Controversial Strategy

Some athletes use a "train low" strategy, involving lower carbohydrate and higher fat intakes during training. This may stimulate upregulation of fat oxidation pathways, spare glycogen stores, and prolong time to exhaustion, potentially beneficial in ultra-endurance events where exercise intensity is typically below 70% VO2max. Athletes may then carbo load before the event ("train low, race high") to maximize both fat and glucose oxidation pathways.

However, prolonged "train low" may reduce the ability to generate maximal power in high-intensity situations. In clinical experience, "train low" may improve oxidative enzymes, but it can decrease training load tolerability and the quality of workouts. The potential benefits of increased fat oxidation must outweigh the negative effects on training load and adaptations. "Train low" may improve "low gears" (fat oxidation) but compromise "high gear" (glucose oxidation). It may also negatively affect adaptation to altitude training.

Studies on "train low" are often conducted in laboratory settings, not real-world race situations. Some studies have shown that while "train low" induces changes in mitochondrial enzyme activity, there is no performance difference in actual exercise situations.

Carbohydrate Mouth Rinse: A Neurological Trick?

A carbohydrate mouth rinse during endurance exercise can stimulate taste receptor cells and the central nervous system (CNS) to improve performance without actual carbohydrate ingestion. This may modulate the central governor theory, a CNS-established safe level of exertion. Studies have shown that even a carbohydrate mouth rinse (without ingestion) can positively affect performance in high-intensity exercise bouts of up to 1 hour, likely mediated by carbohydrate receptors in the mouth associated with CNS motivation pathways. Rinsing every 5-10 minutes (with at least 5-10 seconds of oral contact) with a 6.4-10% carbohydrate solution may improve performance by ~2-3% in high-intensity exercises. This strategy may be valuable for athletes with gastrointestinal distress during high-intensity exercise.

Protein: Repair and Rebuilding

Protein is essential for muscle repair, growth, and overall recovery. While traditionally underemphasized in endurance athletes' diets, adequate protein intake is crucial.

Fat: A Sustainable Energy Source

Fat serves as a significant energy source, particularly during lower-intensity endurance activities.

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Hydration: Maintaining Fluid Balance

Proper hydration is crucial for endurance performance and preventing heat-related illnesses. Individual sweat rates and environmental conditions influence hydration needs.

Supplements: Exploring the Potential Benefits

Caffeine: Enhancing Performance

Caffeine is a well-known stimulant that can improve endurance performance by reducing perceived exertion and increasing alertness.

Nitrates: Boosting Efficiency

Nitrates, found in beetroot juice and other vegetables, can enhance oxygen delivery to muscles, potentially improving endurance.

Probiotics: Supporting Gut Health

Probiotics may improve gut health and immune function, which can be beneficial for athletes undergoing intense training.

Antioxidants: Combating Oxidative Stress

Antioxidants can help combat oxidative stress caused by intense exercise, although excessive supplementation may interfere with training adaptations.

The Boston College Student-Athlete Experience

Balancing academics and athletics presents unique challenges for Boston College student-athletes. Missing classes due to travel, demanding training schedules, and academic rigor can create significant stress. Athletes may need to adjust their academic standards to prioritize sleep and recovery.

The Learning Resources for Student-Athletes (LRSA) department provides support to help athletes meet their scholastic demands. LRSA offers resources and facilitates communication with professors regarding athletes' schedules. The Student-Athlete Advisory Committee (SAAC) also plays a role in making athletes aware of campus resources and addressing issues like scheduling conflicts.

Mental Health and Wellness at Boston College

Boston College recognizes the importance of mental health and wellness for all students, including athletes. Eagles for Wellness is a student leadership group dedicated to mental health promotion and suicide prevention. Lean on Me is an anonymous, peer-support textline available to all BC students.

The university offers various resources to support mental health, including:

Mental Health Matters: A prevention education program encouraging students to take care of their mental health.
BC C.H.A.T.S.: An educational framework to understand and address conversations about suicide prevention.
QPR Training: A suicide prevention training program teaching how to recognize warning signs and provide support.

Stress management techniques, such as deep breathing, grounding exercises, visualization, and mindfulness, are valuable tools for athletes to cope with the demands of their sport and academics.

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