Summary of the 2025 Professionals in Nutrition for Exercise and Sport “10 Questions/10 Experts” Session-Can Everyday Foods Replace Some Ergogenic Supplements and Commercially Available Sports Foods?
Study Details
This new paper outlined the consensus of the 10 Questions / 10 Experts Session from the ACSM 2025 Professionals in Nutrition for Exercise and Sport conference 🎤
This session was specifically on whether everyday foods can replace supplements 💊
Here are the 10 questions and 10 expert opinions ⬇️
Key Findings
1️⃣ Do people get enough creatine from everyday foods? 🥩🐟
🗣️: ⚡ Most people consume too little creatine, so supplementation can support health and performance
2️⃣ Are non-sugar sweeteners effective for reducing calorie intake in athletes? 🍬🚫
🗣️: 🤔 Evidence is mixed - may help some, but not a primary strategy for athletes
3️⃣ Do beef jerky or chocolate milk provide enough leucine to replace BCAAs? 🥛🍖
🗣️: 💪 Often enough for young women, but usually not enough for men aiming to maximise muscle protein synthesis
4️⃣ Can honey, applesauce, or other foods replace CHO gels during exercise? 🍯🍌
🗣️: ✅ Yes, everyday carbohydrate foods can fuel performance as well as gels if planned and tolerated well
5️⃣ Can homemade juice-and-salt drinks replace commercial sports drinks? 🧃🧂
🗣️: 🧪 Plausible - if carbs and sodium are matched correctly, results can be similar
6️⃣ Do vegetarians need to supplement carnosine or carnitine? 🌱
🗣️: 🙅♂️ No - lower levels are not harmful, though supplementation can help high-performance goals
7️⃣ Is teff a rich source of iron? 🌾
🗣️: 🌱 Sometimes - iron content varies depending on soil and isn’t always well absorbed
8️⃣ Can coconut water replace electrolyte drinks? 🥥🥤
🗣️: ✖ Not fully - sodium content is too low unless extra salt is added
9️⃣ Do B-vitamins or food colourants affect urine colour for hydration checks? 💊🚽
🗣️: ⚠️ They can slightly darken urine but usually don’t change hydration interpretation
🔟 Can pre-exercise dietary calcium protect bone during endurance exercise? 🥛🦴
🗣️: 📈 Yes - dairy calcium before exercise can reduce markers of bone breakdown
Reference
https://pubmed.ncbi.nlm.nih.gov/41101723/
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪