Like carbohydrates, fats have got an unfairly bad reputation — thanks in part to the low-fat diet trend of the 90s and 00s.

But healthy fats are an essential part of a positive diet, promoting healthy joints, skin, hair and more. There are plenty of ways to get protein from a plant-based diet explore our plant based all-natural protein shakes , but ensuring variety is key:.

The key thing is to include a variety of sources throughout the day to make sure that you are getting all the amino acids. Grains and pulses, tofu, tempeh and soya are great sources of protein for vegans.

If you push the body too far to a point where it loses muscle mass over body fat, you not only lose power but also speed. If you push your body too far below where it is optimal for you, it will not be sustainable and will have negative consequences to both health and performance. This allows the body to utilise more fat for fuel but this does not translate to losing more body fat.

If you do too many fasted sessions or higher intensity fasted sessions, you add a lot of stress to the body which can lead to a higher risk of injury, illness and poor performance. Eating a balanced diet rich in nutrient-dense foods is the ideal way to fuel your body for training.

Including some treats in your diet is okay:. Fuel your next session, naturally Veloforte exists to help active people fuel better. Explore our products for yourself. By Team Veloforte March 31, Cart 0 items. FREE shipping will be applied at checkout Sorry, looks like we don't have enough of this product.

Obviously, the sources must be adjusted and varied in a personalized way and according to the type and duration of the exercise. Sports supplements are ergonomic boosters that can help improve performance as long as the usual diet is adequate and adapted to individual needs.

Supplementation is not essential for sports practice, but it is useful to meet certain nutritional demands at certain key moments of the runner.

Above all, they provide comfort by providing a product of optimal composition for certain moments with specific needs, which if we had to cover with conventional foods, it would be less practical.

HEALTH False myths about sports nutrition. Alessandra Huerta Nutritionist specialist in Sports Nutrition of Teladoc. It is necessary to eat right after training because of the anabolic window.

Fat is bad. Protein improves performance when consumed during exercise. Be careful with carbohydrates at night because they make you fat. They can vary greatly in their amino acid composition and digestibility.

Animal proteins are generally complete, meaning they contain all essential amino acids in the right proportions. Some plant proteins are also complete, like soy and quinoa, while others are not. The digestibility of protein can also differ, with animal proteins generally being more easily digested and absorbed than plant proteins.

Debunking these myths is a step towards ensuring athletes can make informed decisions about their protein intake, optimizing their performance, recovery, and overall health. Chat history will be saved only for authenticated users.

Please log in to enter the fullscreen mode and look through the chat history. Nutrition for Athletes. Debunking Myths About Protein and Exercise.

Medriva Correspondents. Published Aug 6, at am EST Updated Aug 6, at am EST. Myth 3: Plant-Based Protein is Inferior to Animal-Based Protein This myth stems from the fact that most plant-based proteins are incomplete, meaning they lack one or more essential amino acids.

Myth 4: Protein Supplements are Essential for Athletes Protein supplements like powders and bars have become synonymous with athletic nutrition.

Myth 5: All Proteins are Created Equal Not all proteins are the same. Tags: Athlete's Diet Exercise Nutrition Plant-Based Protein Protein Myths Protein Supplements. Comments There are no comments yet. Send Comment field is required.

Is the source validated, peer reviewed or edited by the experts within the field? This is where a major disconnect can cause confusion for consumers and product developers.

It is vital that marketing and research work together in explaining how proper nutrition and substantiated science backed data can support an athlete and their sport. Debunking common sports nutrition myths will help to unravel the misinformation and shed light on the importance of research backed knowledge.

There are three logical theories behind muscle cramping; one, a loss of serum electrolytes, two, excessive sweating leading to dehydration and three, an abnormality of neuromuscular control caused by muscle fatigue 1.

Nevertheless, researchers continue to test these theories to find a solution to the problem. They found that the only difference was that crampers had lower sodium and higher magnesium levels vs control. Which is intriguing because low sodium levels indicate over hydration opposite the theory.

A follow-up study was conducted with Iron Man athletes looking at the same variables. The crampers at the end of the competition showed lower levels of sodium and higher levels of potassium and magnesium versus the controlled non-crampers 2.

Since electrolyte and dehydration measures in athletes continue to show inconclusive results in studies, the third theory is to be explored. The electrical activity of the muscles in cramping runners was measured after a marathon and found that alpha motor neuron activity was higher than non-crampers 1.

Even more fascinating is that after 20 seconds of passive stretching the EMG activity goes down in the cramping athlete 3. Thus, indicating that perhaps electrolyte depletion and dehydration may not be the direct cause and the theory of muscle fatigue might have better explanation for the cramping phenomenon surprise; further research is needed.

Despite the enormous amount of supporting research, the public continues to believe the amount of protein the human body can absorb in one meal is 30 grams.

It is speculated that any exceeding amount of protein, after being utilized for muscle protein synthesis MPS is either excreted or stored as fat 4 , 5 ,6. A plethora of research studies continue to debunk this myth, like Kim et al 6. Muscle protein turnover rate and MPS was measured following the consumption of different protein amounts.

Those who consumed 1. Also, when you train more than once in less than 24 hours such as double workouts you have to ensure a quick post-exercise recovery.

Fats are an energy source that should be considered in the context of physical wear. In addition, they have important functions beyond the energetic ones, such as the synthesis of hormones, they are part of the cellular structure, help to absorb fat-soluble vitamins A, D, E and K , among many others.

Fats have a special connotation in sports as there should be a limited intake prior to training and competitions because they significantly delay gastric emptying.

Nevertheless, they are an essential nutrient that must be provided daily to avoid a deficit. The most interesting are 6 essential fatty acids such as omega-3 and omega6, as well as triglycerides. They are found in extra virgin olive oil, nuts, freshwater fish tuna, salmon, sardine, mackerel, etc.

The most recent research shows that providing protein during or just before exercise does not provide any additional performance benefits. If taken in sports drinks during the physical activity, proteins can even slow gastric emptying. Only in ultra-long races, this intake should be contemplated in order to alleviate the muscular catabolism that originates in extreme distances.

It will always be much better to take in proteins at the end of the activity along with carbohydrates to promote muscle recovery. MYTH 2: All You Need for Recovery is Protein. While protein is vital for muscle repair, combining it with carbohydrates in a ratio enhances glycogen restoration and repairs microtears associated with training.

Opt for a recovery shake post-exercise for optimal results. MYTH 4: Use Sports Drinks All the Time. For shorter workouts, energy drinks may not be necessary. Tailor your carbohydrate intake based on the duration of your activity. MYTH 5: You Need to Carb Load Before Every Race.

Reconsider the concept of carb-loading. Instead, focus on adjusting your nutrition 48 hours before a race, swapping some protein and fat for carbohydrates to ensure optimal glycogen stores.

MYTH 6: Fat Makes You Fat. Healthy fats are essential for a positive diet and endurance. Include sources like nuts, seeds, avocados, and oily fish to promote overall health and well-being.

MYTH 7: Plants Don't Give Enough Protein. Complete plant protein blends can meet the needs of most endurance and power athletes. Explore our plant-based, all-natural protein shakes and bars for a delicious and nutritious option.