Common Mistakes In Workout Nutrition
Common mistakes in workout nutrition
Nowadays, everyone who goes to the gym believes that is an expert in sport nutrition. Therefore you hear all kinds of advice, many of them contradictory. This can make it difficult to make a correct decision about what to eat before and after workouts, but also for the rest of the day to recover after workouts.
The only way to found out is to read researches, or read their summaries. That's exactly what you will find here, a list of 10 most common eating mistakes based on studies and research.
➊ You train on an empty stomach.
It is often recommended (wrong) to do cardio on an empty stomach to burn more fat. Research does not support this practice.
One study found that when people were eating breakfast and then exercising at medium intensity, they burned more calories in the next 24 hours than when they were training on an empty stomach. Another reason not to train on an empty stomach is that it will increase cortisol, which in time may stop the burning of fat and decrease muscle mass.
What to do: Eat a high-protein meal before training to increase the level of amino acids in your blood and boost your workout motivation.
➋ You exercise in order to eat more.
Have you ever had an extra workout or stayed 30 minutes longer in the gym just to justify eating more later? Or maybe you forced yourself to workout until exhaustion after eating too much.
Training in order to eat more is a nightmare that never ends, a continuous chase after the perfect body. Exercises are required for weight control and muscle mass, but when it all comes down to losing weight or gaining weight, the results are poor. Just training yourself so you can eat leads to hormonal imbalances and food overconsumption, and it doesn't help you in terms of self-esteem.
What to do: Workouts should lead you to performances, not weight loss and muscle. Try to set new personal records, do not focus on a cycle of demanding exercises and food rewards. Use food as a source of energy and for recovery after effort, not as a reward.
➌ You do not take enough protein after workouts.
Whether you train hard, sprint or run, quality proteins are a must. In the case of weight training, they increase the protein synthesis and the consumption of 20 grams of protein will increase the response of building muscle mass. After sprinting or aerobic, proteins help to restore glycogen and recover muscle tissue.
Not taking protein after workouts doesn't mean you get into a catabolic state and lose muscle mass. But it means you lose a lot of potential progress. You will have a slightly delayed recovery - and anyone who trains hard knows that this is not something somebody desires.
What to do: Consume 20-25 grams of protein immediately after workouts (preferably 25). Quality proteins contain 10 grams of essential amino acids. Such proteins can be found in fish, meat, eggs, dairy products, but also in whey protein, which has the advantage of being absorbed quickly.
➍ Eat carbohydrates before workouts to have energy.
Many still believe that a high carbohydrate meal before training is the secret of good sports nutrition. But for most people it is better to eat carbohydrates after training.
If you train to lose weight, you do not need the extra calories from carbohydrates and muscle glycogen (the energy source of the muscles) will be within normal limits if you eat normally. Another reason to avoid carbohydrates before workouts is that they increase insulin and negatively affect the neurotransmitters acetylcholine and dopamine, which are the ones that lead to increased motivation and training desire.
What to do: Eat high-carbohydrate foods after workouts, then muscle cells are hypersensitive to insulin. The body is more likely to store carbohydrates in muscle and not in fat stores.
➎ Don't get caffeine.
Caffeine is the best legal supplement to improve sports performance. It helps you run faster, train harder and perform better in general.
Some studies have shown that, caffeine can increase performance by 20-25% (enormously), which in sports competitions translates into a smaller increase of 5-10%. Caffeine is so effective that it stops pain, reduces fatigue and increases the ability to exert effort. It also increases fat burning, protects glycogen stores and releases calcium for better endurance.
What to do: If you are not a coffee user, start with a low dose (1-3 mg / kg body weight).
➏ You think you can afford a stupid diet just because you train.
If you get the impression that only sedentary people need to eat clean, you're wrong! Even if you are the type who does not get fat from a poor diet and builds easily muscle mass, eating sugar, artificial sweeteners and processed foods lacks the nutrients needed for effortless recovery and tissue repair. Junk food also puts stress on the digestive and liver systems, leading to accumulation of inflammation and tissue damage. Insulin sensitivity is impaired and cells are not healthy.
What to do: Instead of looking at workouts as an excuse to eat poorly, use them to start eating healthy. A diet based on whole foods will give you energy for workouts and you will recover faster. And the fact that "you want to get big" is not an excuse to break into fast food everyday.
➐ You prefer powders instead of whole foods.
You can consume everything in the form of powder, from protein to carbohydrates, creatine and even vegetables! These supplements are very convenient and beneficial, because they allow you to control exactly what you put in your mouth. But relying on them for most meals is a mistake for many reasons.
Even though protein powders can curb hunger, long-term satiety requires whole foods. And even though many supplements contain nutrients, there are no substitutes for antioxidants in many foods such as fish, eggs, green vegetables and berries. And real foods have flavors, textures and nutrients that cannot be imitated by supplements.
What to do: Focus on real, whole foods. Fill the remaining gaps with quality supplements.
➑ Eat a low salt diet.
If you do not have high blood pressure or other illness that will affect your salt intake, avoiding salt can reduce your physical performance. Adequate sodium intake is essential for cellular hydration. If you load yourself with water without enough sodium, you just dehydrate.
What to do: If you eat processed foods or in the restaurant, you have enough salt. But if you train hard, sweat a lot and eat whole foods, use as much salt as you want on the food. When you train in high heat, sodium is just as important as water.
➒ Carbohydrates consumed after training are mandatory.
Legends in the gym say that you must have carbohydrates in protein shake after workouts. Not true! You only need 20-25 grams of protein to maximize protein synthesis after workouts. Carbohydrates are not necessary. But, there are also some cases when carbohydrates are good after training:
Restore glycogen reserves so you can train intensely the next day.
They support hormonal functions and neurotransmitter functions.
They are tasty and as the muscles are more sensitive to insulin after workouts, then it is the ideal time to eat them.
What to do: You should not shy away from carbohydrates after workouts, if it is in your nutritional plan. Just do not think it is mandatory to consume them after training.
➓ You have discrepancies between the caloric intake and the level of physical activity / purpose.
If you do not get the results you expect from your workouts, there is probably a discrepancy between how many calories you eat and how much physical activity you do.
For example, if you are an athlete who is training intensely to build muscle mass, increase his or her strength by 20 kg in straightening, or decrease time in running 400 m, you may not provide the body enough nutrients for recovery and progress. You need a very large variety of foods to restore everything in the body, from glycogen, to blood antioxidants, as well as a high protein intake.
On the other hand, if you want to lose weight but eat like a sportsman, you probably don't reach the caloric deficit necessary to reduce the fat layer. If you do not care about the size of the portions it is easy to eat too much. And if you are sedentary, with a job in the office, you probably need to eat less, even if you do sports 1-2 hours a day.