Popular sports nutrition myths -
Athletes are often looking to maximize muscle gains while minimizing any accrued fat. There are a variety of different myths surrounding spot-reduction and other means to rapidly gain muscle without fat.
One of these myths is that exercising on an empty stomach will burn more fat, without impacting your muscle, cardio, and performance benefits.
In fact, you may even put yourself at risk of injury, especially if you find yourself feeling lightheaded or weak entering your workout. A simple snack with some carbs and protein is usually a good choice. A piece of fruit with low-fat cheese or, or a slice of bread with some peanut butter and a banana are all a good choice.
Your body will thank you afterward. While it may take a bit more planning and preparation, there is no reason why an athlete following a plant-based diet will not be able to achieve the same results as someone who consumes meat.
Though there are differences between animal and plant proteins, soy foods, beans, nut butters, seeds, and quality supplements are all great sources that can help fuel your muscle gains and performance. Head over to our appointment booking tool to set up a consultation. Myth 2: You Should Eat as Much Protein as Possible Protein is vital to muscle gain and recovery for athletes who are trying to take their game to the next level, but consuming too much protein can lead to imbalances or gut issues depending on the source of protein, which could set you back.
Myth 3: Fasting Before a Workout Burns More Fat Athletes are often looking to maximize muscle gains while minimizing any accrued fat. Tired of Sports Nutrition Myths? We look forward to meeting you and helping you start your journey to a healthier, happier you! If you're going to use sports drinks, make sure to only use them for longer workouts, as this is where they have some value, as they'll give you prolonged boots in your glycogen stores.
Carb-loading is where you eat more carbs than you usually would before a long-distance event to build up a greater glycogen store. Having more of this gives you more energy, helping you to perform. The issue with carb-loading is that many people need to do it properly and emphasize too much on the loading part.
You shouldn't eat more food before a race. Instead, it would help if you swapped out other food groups for carbs while eating the same volume. For example, two days before a race, you should swap your protein and fat for carbs.
So instead of eating nuts, eat a banana. You should stick to something other than your normal meal plan and add extra carbs, as that can hamper your performance. We've already mentioned it in the first myth, but fat isn't the enemy regarding weight gain.
The reputation of fat has taken a beating since low-fat diet trends emerged in the early 00s, but the reality is that we need fat. Many healthy fats are vital for a positive diet, and sports people need them more than ever as they can help a lot with endurance.
Of course, the most significant thing with fat is all about portions. Too much fat can lead to it being stored in your body, but having the right amount can help your joints and improve your skin and hair. Try to get your fats from nuts, seeds, avocados, and oily fish, among other natural foods.
These also contain vitamins D and E, which is excellent for athletes. Protein is most abundant in meat.
However, you can still get the protein you need from other sources. This has been a stick used to beat vegans with, but the truth is that you can get plenty of protein from plant life and vegan options.
All you need to worry about if you're looking to get protein from your greens is to keep it varied. This ensures that you get a broad spectrum of amino acids needed for protein synthesis within your body. Grains and pulses are the best meat-free protein sources, as well as tofu, tempeh and soya.
For the best results, if you're looking to boost your recovery, be sure to eat protein with some carbs within 30 minutes of exercising. Sports nutrition is not focused on getting you as thin and slim as possible.
In fact, the aim is rarely to lose weight. Instead, it's focused on ensuring that you're fitter and can create a body that's best suited to the sport you play.
Each body type is different from the 'ideal' shape, and proper sports nutrition isn't trying to get you to achieve a certain look. Instead, it's designed to give your body the pieces to maximize your performance as an athlete. If you tailor your nutrition to focus on just dropping weight, you'll find that you'll lack energy, power, and eventually performance in the long term.
If you push yourself too far and start losing muscle mass instead of body fat, you will lose power and speed and not be the best athlete you can be.
You can add aspects to your nutrition to help you lose weight if you need to, but you should also be careful to ensure your calorie deficit isn't too low. If you're not getting enough of what you need, your body will start going into compensatory behaviors, harming your total performance.
There's a recent trend where people opt to work out before eating, known as fasted workouts. This goal is to help promote faster weight loss, but there is no substance to this practice. Instead, when you work out without eating, you'll struggle to have the energy needed and not perform well, and this can also risk your recovery, as it will take your body longer to get back to a normal state.
Instead, it's best to eat something light before working out and then top up with simple carbs if you need to. There is something called training low, where you train without eating carbs and is used to ensure more fat is used for fuel, but it does not result in you losing more body fat.
You also need to eat carbs immediately after and throughout the rest of the day too. This is an advanced type of training, so it's best to avoid it and ensure you're eating before you work out. Thanks to the other myth debunking, it should be clear by now that the food you eat is vital for overall health and performance, even if you're training well and often.
Many people do think that they can eat whatever they like as long as they put the work in, but the truth is that the food intake will catch up with them sooner or later. You need to think of food as fuel for your workouts instead of viewing your workouts as punishments for your food. They work together to ensure you have the best nutrition and performance as an athlete.
Focus on having a balanced diet when training. Including treats are all fine, and nothing should ever feel off-limit; you just need to have the right amounts of each food group.
The ultimate makeup of your diet will differ depending on your sport, so make sure that the food you eat is tailored to your training. This means that you cannot eat whole grains or whole-wheat products, which provide excellent nutrition, including essential vitamins and fiber.
Be aware when manufacturers remove gluten because sometimes sugar or refined starch can cause a slight taste and texture change if used. Many people think that eatig healthily will cost more than eating low-quality, highly processed and refined foods.
Use an abundance of season-vegetables and complex carbs to keep the cost down and fill you up without overconsuming on calories. Plus, introducing supplements, such as protein powder, can help you reach your nutritional goals, fuelling your body without breaking the bank. Nutrition is an important aspect of any athlete, and it's always good to take an interest in it to improve your game.
The issue is that you need to listen to the right advice from the right people, as too many spread falsehoods and fake myths. Here at Crazy Nutrition , we're fanatic about nutrition and have spent years creating and perfecting supplements to help you intake the right foods and nitrates you need.
We have multiple products that can be tailored to all kinds of sportspeople, no matter if you're looking to gain mass, increase your energy before a workout, or sculpt yourself into the perfect athlete.
Check out the Crazy Nutrition online store to find what you need. Supplements Nutrition Training Wellbeing Search. Supplements Nutrition Training Wellbeing. To help you cut through the noise and spot truth from fiction, here are some vital sport nutrition facts to help set the record straight and ensure you get the best sports nutrition education possible: What is Sports Nutrition?
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If you believe the critics, gluten is the enemy. Although more studies would be welcomed, this puts at least one nail in the coffin for gluten-free diets and performance.
Blaming digestive troubles on gluten is easy, but there can be another explanation. There are those who experience symptoms when eating wheat, not because of gluten but because of a group of carbohydrates known as FODMAPs — short-chain sugars in foods like legumes, apples and milk which can be poorly absorbed, leading to digestive problems including gas, bloating and pain.
This report in the journal Frontiers in Nutrition found that athletes typically consume high FODMAP foods during pre-race dinners and breakfasts and more frequent sports nutrition product use was often related to increased frequency of GI symptoms — perhaps because many of the items the participants were using during exercise were high in FODMAPs.
For certain athletes, a low FODMAP diet a few days before a competition or long training session can help curb intestinal distress. The study authors speculated that this outcome is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.
Following a period of a FODMAP-free diet, foods are slowly reintroduced to see what, if anything, is problematic. Yes, there are some athletes who genuinely feel better on a gluten-free diet, and they might have some sensitivity that has yet to be defined.
But this is the exception, not the rule. Some can help you eat healthfully, boost your performance and keep your food budget under control. How many triathletes rely on a cup or two of morning coffee processeda bowl of dinner pasta yep, processedor a scoop of post-workout protein powder definitely processed?
That means items like rolled oats, frozen berries, extra-virgin olive oil, canned fish, yogurt and dried fruit are processed foods — yet they can certainly help an athlete meet their nutritional needs.
Also, processed foods can lend an assist to an athlete who is lacking in the time and energy to prepare meals from scratch, but who still desires to eat well.
Mounting research has linked higher intakes of ultra-processed foods with a host of ailments, including heart conditionsdiabetes and certain cancers. When the amount of ultra-processed foods in a diet increases, it crowds out more-nutritious processed foods, resulting in a net loss of items like fiber, vitamins and minerals from the diet.
But there is even room in a well-balanced diet for ultra-processed foods. These can bring joy to eating and also provide valuable calories for calorie-crushing athletes. Remember, under-fueling can be problematic to health and performance.
There is no proof that eating small amounts of baked goods or deli meats is going to harm your health and performance. At the end of the day, a sugary gel is going to get you to the finishing line faster than a handful of kale.
While some forms of processed foods are certainly best eaten in smaller amounts, many others should not be feared as some diet-pushers would lead you to believe. Welcoming processed foods into your diet can help forge a healthier relationship with eating and make you a better athlete.
Matthew Kadey, M. Taylor Knibb's first Ironman was full of curveballs, but she talks about how she kept smiling almost until the end. Photo: Getty Images. Heading out the door? Video loading Taylor Knibb Talks About Her First Ironman, Losing Bottles, and More Taylor Knibb's first Ironman was full of curveballs, but she talks about how she kept smiling almost until the end.
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: Popular sports nutrition myths| These 4 Nutrition Myths Are Holding You Back – Triathlete | For body builders and others who want to optimize muscle growth, eating about 40 grams of protein before bed provides an extended flow of amino acids needed to build muscle. To help you cut through the noise and spot truth from fiction, here are some vital sport nutrition facts to help set the record straight and ensure you get the best sports nutrition education possible: What is Sports Nutrition? MYTH: Eating just before bedtime makes an athlete fat. Fats are also key for endurance:. Nancy Clark, MS, RD, FACSM, counsels both casual and competitive athletes at her office in Newton, MA. Submit questions and recommendations for future episodes to podcast greenletes. While excessive sugar intake is never endorsed, fast absorbing sugar-rich foods such as Gatorade, Powerade and gels can help athletes fuel their bodies before, during and after training, particularly in the setting of sustained endurance exercise like long-distance running or triathlons. |
| Search M&F | To help you cut through the noise and spot truth from fiction, here are some vital sport nutrition facts to help set the record straight and ensure you get the best sports nutrition education possible: What is Sports Nutrition? But, if you eat a very rich and calorie-dense meal at 8 p. water through excess urine loss. Other research on athletes suggests that pre-sleep protein ingestion actually increases muscle protein synthesis. Poortmans JR, Dellalieux O. Caffeine is bad for you Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects. |
| Sports Nutrition Myths | While many nutrition experts still recommend the 30 to minute refueling window post-exercise, previous research has shown that there is an increased rate of carbohydrate uptake and glycogen resynthesis in the two hours post-workout. Ingesting some sort of protein with a carbohydrate source can prove to be beneficial to muscle glycogen replacement, as both carbohydrates and protein work together to get glucose back into the muscle. While more specific recommendations can be given to runners based on body weight, the general recommendation is to consume 45 to 60 grams of carbohydrates and 15 to 20 grams of protein. This story originally appeared in our sister publication, Trail Runner. Search Search. Photo: Alexander Spatari. Health Nutrition We Busted 5 Running Nutrition Myths Put down that hydration mix and pick up some carbs. Alexander Spatari. Kylee Van Horn Published Sep 30, btn, a. To experience peak performance and an enduring career, elite athletes need to fuel their bodies with an adequate amount and balanced variety of foods that provide sufficient energy to meet the demands of sport, in addition to daily needs for body maintenance, repair and growth especially in the case of child and adolescent athletes. Athletes also need the right balance of carbohydrates, proteins, fats, minerals, vitamins, electrolytes and water. This confusion can lead to overly restrictive diets, chronic under fueling, disordered eating behaviors such as orthorexia or full-blown eating disorders. Athletes have needs for food and nutrition that far exceed those of the general population. So when certain foods or entire food groups are removed from the diet, athletes become particularly vulnerable to malnutrition and injury. Vegetarian or vegan athletes, for example, need purposeful planning to meet their protein, energy and micronutrient needs when food choices are limited by this pattern of eating. Media and social media does it best with catchy headlines and soundbites. Athletes talk about the watchful eye of their coach during a team meal, or the scolding of a teammate over a choice they made in the dining hall. A generalized fear of foods containing fat, carbohydrates or sugar can cause some individuals to refuse anything that is not fat-free, low-carb or sugar-free. In reality, some amount of sugar is not inherently harmful in the setting of a balanced diet for an athlete, where sufficient energy intake, nutrient timing and fast refueling are keys for recovery from long hours of training and competing. While excessive sugar intake is never endorsed, fast absorbing sugar-rich foods such as Gatorade, Powerade and gels can help athletes fuel their bodies before, during and after training, particularly in the setting of sustained endurance exercise like long-distance running or triathlons. The same goes for fat and carbs. The body also needs a source of essential fatty acids, so a diet completely devoid of fat has serious health consequences. Plant-based sources of fats like nuts, seeds, nut butters, avocado, olive oil and other vegetable oils offer plenty of nutritious sources of dietary fat to help athletes meet their energy needs. So ditch the food rules! Instead, let the principles of variety different kinds of foods each day , balance the right amounts and combinations of foods and moderation not too much added fat, sugar, sodium or alcohol guide you! Eat what you love and love what you eat! To be successful in sport, long, hard hours of training help athletes get to the next level. While athletes may assume that more training is better for their performance, overtraining and inadequate recovery results in decreased athletic performance and increased risk for injury. The ability to train hard is determined by how effectively one fuels, rests and recovers. Thus, a well-planned training schedule that incorporates varied intensities — and is tailored to recovery needs — is endorsed for athletes looking to enhance their performance in sport. These recovery deficits eventually build up and put the athlete at greater risk for recurrent injuries and negative health consequences. If you, or an athlete you know, is struggling to modify training due to fears of weight gain or increased emotional distress, help is available. Instead, it would help if you swapped out other food groups for carbs while eating the same volume. For example, two days before a race, you should swap your protein and fat for carbs. So instead of eating nuts, eat a banana. You should stick to something other than your normal meal plan and add extra carbs, as that can hamper your performance. We've already mentioned it in the first myth, but fat isn't the enemy regarding weight gain. The reputation of fat has taken a beating since low-fat diet trends emerged in the early 00s, but the reality is that we need fat. Many healthy fats are vital for a positive diet, and sports people need them more than ever as they can help a lot with endurance. Of course, the most significant thing with fat is all about portions. Too much fat can lead to it being stored in your body, but having the right amount can help your joints and improve your skin and hair. Try to get your fats from nuts, seeds, avocados, and oily fish, among other natural foods. These also contain vitamins D and E, which is excellent for athletes. Protein is most abundant in meat. However, you can still get the protein you need from other sources. This has been a stick used to beat vegans with, but the truth is that you can get plenty of protein from plant life and vegan options. All you need to worry about if you're looking to get protein from your greens is to keep it varied. This ensures that you get a broad spectrum of amino acids needed for protein synthesis within your body. Grains and pulses are the best meat-free protein sources, as well as tofu, tempeh and soya. For the best results, if you're looking to boost your recovery, be sure to eat protein with some carbs within 30 minutes of exercising. Sports nutrition is not focused on getting you as thin and slim as possible. In fact, the aim is rarely to lose weight. Instead, it's focused on ensuring that you're fitter and can create a body that's best suited to the sport you play. Each body type is different from the 'ideal' shape, and proper sports nutrition isn't trying to get you to achieve a certain look. Instead, it's designed to give your body the pieces to maximize your performance as an athlete. If you tailor your nutrition to focus on just dropping weight, you'll find that you'll lack energy, power, and eventually performance in the long term. If you push yourself too far and start losing muscle mass instead of body fat, you will lose power and speed and not be the best athlete you can be. You can add aspects to your nutrition to help you lose weight if you need to, but you should also be careful to ensure your calorie deficit isn't too low. If you're not getting enough of what you need, your body will start going into compensatory behaviors, harming your total performance. There's a recent trend where people opt to work out before eating, known as fasted workouts. This goal is to help promote faster weight loss, but there is no substance to this practice. Instead, when you work out without eating, you'll struggle to have the energy needed and not perform well, and this can also risk your recovery, as it will take your body longer to get back to a normal state. Instead, it's best to eat something light before working out and then top up with simple carbs if you need to. There is something called training low, where you train without eating carbs and is used to ensure more fat is used for fuel, but it does not result in you losing more body fat. You also need to eat carbs immediately after and throughout the rest of the day too. This is an advanced type of training, so it's best to avoid it and ensure you're eating before you work out. Thanks to the other myth debunking, it should be clear by now that the food you eat is vital for overall health and performance, even if you're training well and often. Many people do think that they can eat whatever they like as long as they put the work in, but the truth is that the food intake will catch up with them sooner or later. You need to think of food as fuel for your workouts instead of viewing your workouts as punishments for your food. They work together to ensure you have the best nutrition and performance as an athlete. Focus on having a balanced diet when training. |
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