There was so much information presented in the three-day seminar on sports nutrition that I attended at the Olympic Training Center. Here are my three big take aways.

Fueling for sport
This is not a one-trick pony. The type of sport you are participating in will determine how you need to fuel your body for optimal performance. Below is a general idea of fueling your body for sports performance:

• High intensity, very short duration (<2 min)
Requires intramuscular substrates such as ATP-PC, glycogen

• Higher intensity, short duration (<40 min)
Requires primarily carbohydrates

• Higher intensity, moderate duration (40-150 min)
Requires primarily carbohydrates, as well as a moderate amount of free fatty acids

• Moderate intensity, moderate duration (40-150 min)
Requires mixed carbohydrates and free fatty acids

• Moderate intensity, long duration (> 150 min)
Requires primarily free fatty acids, moderate carbohydrates

• Low intensity, long duration (> 150 min)
Requires primarily free fatty acids, moderate to low carbohydrates

Hydration
As water is lost from the body, cardiac output and blood flow to the muscles and skin decline. Dehydration can also contribute to decreased sweating rates and evaporative cooling, adding to the rise in internal temperature. 

The result of this is impaired performance or increase risk of heat exhaustion or heatstroke if exercise intensity is maintained. The proper way to determine if an athlete is well hydrated is to weigh them before and after an exercise session. A loss of 1-2 percent indicates a need to increase fluid intake during the session. Drink early and often to optimize performance during a training session or competition.

Be careful with supplements
The supplement industry isn’t regulated by the FDA, and that’s scary. Do you remember the story of Kicker Vencill, the U.S. national swimmer? In 2003, he was taking a supplement from a local nutrition store that, unbeknownst to Kicker, was contaminated with a steroid. This steroid showed up in a mandated drug test and Kicker was suspended from swimming. Although Kicker received a judgment of $578,000 in May 2005, his suspension from swimming was never reduced and he missed a shot at the 2004 Athens Olympics.

Supplement labels can be inaccurate or confusing to read. All contents might not be listed on the label. If you are taking medications, there could be risks of taking the supplements that aren’t known. When reviewing a supplement for your own personal use, view "guarantees" with skepticism, beware of proprietary blends, seek information on the company that manufacturers it, scrutinize press, advertisements, and research studies. Visit www.USADA.org for more information on dietary supplements.

Melissa Gerharter MS, RD is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also a personal trainer and an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com