Fueling Greatness Food First Approach in Sports Nutrition with Prof. Graeme Close
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May 21, 2024 
Renowned sports nutrition expert Prof. Graeme Close discusses the essential principles of maximizing athletic performance through a food-first approach, debunking supplement myths and emphasizing the three T's - timing, type, and total intake. He explores the complexities and challenges of sports nutrition, including iron deficiency, ergogenic substances, and sodium bicarbonate as a game-changer. Prof. Close emphasizes the importance of a 'food first' approach in sports nutrition, advocating for holistic health and performance optimization.
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Filter The Flood Of Supplement Studies
- The literature volume exploded so practitioners must filter poor science and contextualise findings for each athlete.
- Expect many published studies to be low quality; critical appraisal skills separate credible practitioners.
Six Reasons To Use Supplements
- If a nutrient is hard to get from food, disliked, has variable content, requires concentrated dosing, is impractical during competition, or food is unsafe, use a supplement.
- Examples: creatine/beetroot dosing, B12 for vegans, caffeine variability in coffee, zinc acetate for colds, gels mid‑race, and batch‑tested shakes when food safety is uncertain.
Use Protein Supplements When Whole Foods Are Impractical
- Use protein supplements when total daily needs or timing make whole foods impractical, such as very large athletes or late‑night casein for calorie‑controlled athletes.
- Practical example: 110 kg rugby player needing ~220 g protein may struggle to meet needs from food alone.