Applying Sports Nutrition Research to the Individual Athlete

Written By Stevie Lyn Smith

In the world of sports nutrition, it’s easy to get "lost in the sauce." Between macronutrient ratios, the latest trending supplements, and high-tech wearable data, the fundamentals of sports nutrition can feel more like a math equation than a meal.

In episode 53 of Real Fuel SLS, Stevie sits down with Dr. Jessica Garay, Assistant Professor at Syracuse University where she previously earned her PhD in Exercise Science. She also serves as the consulting sports dietitian for LeMoyne College Athletics and sees clients through her private practice, Major League Wellness. Jessica is a women's health researcher, currently studying the effects of REDs on athletic performance in female athletes.

From "scavenger hunts" in supplement stores for her nutrition students to why your body craves Goldfish at 10:00 PM, this conversation bridges the gap between clinical research and practical, everyday performance for any level of athlete.

Sports Nutrition Research: Bridging the Gap for Real-Life Application

For many students and practitioners, "research" sounds like dusty libraries and rigid spreadsheets. Jessica is on a mission to change that. By involving her students in hands-on lab work—like measuring V02 max and body composition—she shows that research is actually a creative problem-solving process. She says, "Nutrition is a science, but there is a lot of creativity and problem-solving that goes into research. You think of a question, and then you find the best way to answer it."

The research gap in the female athlete has been a hot topic lately and Jessica is doing her part to help bridge that gap. She has focused her research work on how to make identifying RED-s (relative energy deficiency in sport) in female athletes easier to do outside of a research lab. Her goal: real-life application— she says “how can we identify REDs that going to be feasible for practitioners and then be able to connect it it to athletic performance so that we can get buy-in from the athletes themselves to make changes.”

A New Way to Identify REDs: The RMR Ratio

One of the most exciting parts of the episode is Jessica’s research on Relative Energy Deficiency in Sport (REDs). Traditionally, researchers used "Energy Availability" (EA) to identify athletes at risk. However, EA calculations rely on self-reported food intake and estimated exercise energy expenditure—both of which are notoriously inaccurate.

Instead, Jessica is championing the RMR Ratio:

  • What it is: A ratio of your measured Resting Metabolic Rate (how many calories you burn at rest) compared to your predicted RMR.

  • Why it works: It acts as a "full-body measure" that accounts for hormones, health status, and long-term energy status, rather than just a snapshot of what you ate yesterday.

  • The Performance Link: Her upcoming research suggests that a higher RMR ratio is a strong predictor of a better V02max, or fitness level.

Be certain to follow Jessica to stay up to date on her research work in this area!

How to Pick the Right Supplements

Jessica shares more about a skill she teaches her nutrition students: how to pick the right supplement. Teaching a course on dietary supplements is a moving target, especially in the current age of social media. Jessica’s approach isn't just about memorizing labels; it’s about critical thinking.

  • The Scavenger Hunt: She sends her students into supplement stores to ask for advice on stress or gut health, revealing just how little training many retail "experts" actually have.

  • The Ethics of Influence: They discuss the ethics of health professionals acting as brand ambassadors.

  • Context Matters: A supplement might show "statistically significant" weight loss in a study, but if that equals five pounds over 18 months, is it actually meaningful for a real-world client?

These are all skills that every athlete should consider when deciding to use a supplement without professional guidance.

How to Make Changes to Your Nutrition as an Athlete

Whether she's teaching undergrads or consulting with Division 1 athletes, Jessica’s mantra is simple: keep it practical. Sports nutrition is most beneficial when the athlete has tools and solutions that fit their access, schedule, and lifestyle. An example of how she does this with her college athletes: she visits dorms to show athletes how to make simple smoothies or overnight oats with the tools they actually have.

Are you an athlete looking to improve your nutrition for health and performance? Here are her practical tips:

  • Fix the Foundation: Before reaching for IV therapy or expensive supplements, ask yourself: Are you eating breakfast? Are you eating enough carbs?

  • The "Carb Debt": If you’re raiding the pantry for crackers at night, it’s not a lack of willpower—it’s a "debt" you created by under-fueling during the day.

Top Takeaways

  • Critical Thinking on Supplements: It is vital to scrutinize supplement claims, understand the regulatory loopholes in the U.S., and prioritize evidence over marketing, especially when retail advice may come from untrained individuals.

  • Upcoming work in REDs: The Resting Metabolic Rate (RMR) ratio is a more accurate, practical tool than traditional energy availability calculations for identifying Relative Energy Deficiency in Sport (REDs).

  • Fueling Performance: how to meet yourself where you’re at as an athlete looking to improve health and performance.

  • Carbs are Crucial: To avoid "carb debt" and evening snacking cravings, athletes must focus on adequate carbohydrate intake throughout the day.

  • Practicality Over Complexity: For nutrition advice to land, it must be tailored to the athlete's lifestyle and accessibility, rather than rigid, academic requirements.

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Stevie Lyn Smith
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