Rodriguez Nancy R, Di Marco Nancy M, Langley Susie
Med Sci Sports Exerc. 2009 Mar;41(3):709-31. doi: 10.1249/MSS.0b013e31890eb86.
It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of foods and fluids, timing of intake, and supplement choices for optimal health and exercise performance. This updated position paper couples a rigorous, systematic, evidence-based analysis of nutrition and performance-specific literature with current scientific data related to energy needs, assessment of body composition, strategies for weight change, nutrient and fluid needs, special nutrient needs during training and competition, the use of supplements and ergogenic aids, nutrition recommendations for vegetarian athletes, and the roles and responsibilities of the sports dietitian. Energy and macronutrient needs, especially carbohydrate and protein, must be met during times of high physical activity to maintain body weight, replenish glycogen stores, and provide adequate protein to build and repair tissue. Fat intake should be sufficient to provide the essential fatty acids and fat-soluble vitamins and to contribute energy for weight maintenance. Although exercise performance can be affected by body weight and composition, these physical measures should not be a criterion for sports performance and daily weigh-ins are discouraged. Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. Sports beverages containing carbohydrates and electrolytes may be consumed before, during, and after exercise to help maintain blood glucose concentration, provide fuel for muscles, and decrease risk of dehydration and hyponatremia. Vitamin and mineral supplements are not needed if adequate energy to maintain body weight is consumed from a variety of foods. However, athletes who restrict energy intake, use severe weight-loss practices, eliminate one or more food groups from their diet, or consume unbalanced diets with low micronutrient density may require supplements. Because regulations specific to nutritional ergogenic aids are poorly enforced, they should be used with caution and only after careful product evaluation for safety, efficacy, potency, and legality. A qualified sports dietitian and, in particular, the Board Certified Specialist in Sports Dietetics in the United States, should provide individualized nutrition direction and advice after a comprehensive nutrition assessment.
美国营养与饮食学会、加拿大营养师协会以及美国运动医学学院的立场是，最佳营养可增强身体活动能力、运动表现以及运动后的恢复能力。这些组织建议，为实现最佳健康状况和运动表现，应合理选择食物和饮品、确定摄入时间，并选择合适的补充剂。这份更新后的立场文件，将对营养与运动表现相关文献进行的严格、系统、基于证据的分析，与当前关于能量需求、身体成分评估、体重变化策略、营养素和液体需求、训练和比赛期间的特殊营养素需求、补充剂和促力剂的使用、素食运动员的营养建议以及运动营养师的角色和职责等科学数据相结合。在高强度身体活动期间，必须满足能量和宏量营养素需求，尤其是碳水化合物和蛋白质，以维持体重、补充糖原储备，并提供足够的蛋白质来构建和修复组织。脂肪摄入量应足以提供必需脂肪酸和脂溶性维生素，并为维持体重提供能量。虽然运动表现会受到体重和身体成分的影响，但这些身体指标不应作为运动成绩的评判标准，不鼓励每天称体重。运动前、运动中和运动后都应摄入足够的食物和液体，以帮助维持运动期间的血糖浓度、最大化运动表现并缩短恢复时间。运动员在运动前应充分补水，运动中和运动后饮用足够的液体以平衡液体流失。含有碳水化合物和电解质的运动饮料可在运动前、运动中和运动后饮用，以帮助维持血糖浓度、为肌肉提供能量，并降低脱水和低钠血症的风险。如果从各种食物中摄入了维持体重所需的足够能量，则无需补充维生素和矿物质。然而，那些限制能量摄入、采用极端减肥方法、从饮食中排除一个或多个食物类别，或食用微量营养素密度低的不均衡饮食的运动员可能需要补充剂。由于针对营养促力剂的法规执行不力，使用时应谨慎，且仅在对产品的安全性、有效性、效力和合法性进行仔细评估后才可使用。合格的运动营养师，尤其是美国的运动饮食认证专家，应在进行全面的营养评估后提供个性化的营养指导和建议。
