Nutrition for resistance athletes is no longer a fringe-is central topic to the edge performance. Still, in spite of increasing force, misinformation removed rampant. From the flat carbat trail to the wrong annoyed training, many athletes make critical mistakes that compromise their performance, and long-term health.
In this item, we will break Seven mites of nutrition nutrorization-I explain the true science behind them. These insights come straight from a certified sports diets experienced in the athletes of resistance to levels.
Entrition Entries Nutritional Nutrition
1. Myth: Eating more food improve performance
Some athletes believe that “carb-caricing” or eating great meals before a race will give you an energy edge. Unfortunately, surfover-especially just before a backfire of the event. Often lead to Bloating, cramping, and stomach painespecially when unfamiliar food or excess fibers and carbohydrates are consumed.
Because it happens:
During exercise, the blood cell is directed away from industry and toward muscles to work (of olive et al.). Hostered ET AL., 2014). That makes less efficient digestion, increasing the risk of gastrointestinal distress.
Again, More carbs do not always mean more fuel. A 2020 magazine found that once you will exercise consumed, the rate of carb’s metabolism will not increase with the higher commitment (Rothschild et., 2020). But I jump carbs otherwise it also brings to underperformance. Therefore, timing and moderation of food are important.
Key attention:
Eat the food your body tolerate well. Focus on easy-to-digit carbs before the run and proof of your fuel strategy during training, not on the run day.
2. Myth: Fast-digesting Digesting Carbs are always better during exercise
It is a popular belief that “fast” carbs like glucose are superior for energy during long events. But this is too simplistic. I am
Here is true story: Your body can only absorb 60 grams of a single kind of sugar per hour (Iteukendrup, 2014). But by combining different sugar and fruits – allow your body to use up to 90 grams per hour or more.
Example:
In a study, a rubbish mixture and increased carburdra’s ribbon by 75% compared to the glucose only (currellender, 2008).
That means to you:
- For short events (<2 hours), a single sugar source is quite often.
- For longer events, use products with Multiple carrier carbohydrates (eg, glucose + fruit or maldextrin + frutose) for a better energy and digestion.
3. Myth: It doesn’t matter How Get your warm
Some athletes think they will get their goals of heat or macronstraters, the solid pocket vs liquid – don’t matter. But this is not true, especially during the workout events.
Because matters:
- Solid foods require more than digits, which may be problematic during high impact impact activities such as running.
- Liquid nutrition (As the gels or drinks of drink) is absorbed faster and cause of less stomach problems, especially during long races.
Tips:
- Cyclists: You can tolerate solid options such as energy bars or rice cakes.
- Runner / Triathleses: Stick to fluids oi gels start with water for the easiest digestion.
4. Myth: The facts don’t help with performance
The many athletes of resistance will avoid healthy fat, thinking they are lens to digest and do not support the needs of energy. But this is only partially true.
Here’s the nuce:
Yes, Fates are slower to digestso you don’t have to eat a tall lunch in front of a race. But during the longest, inferior efforts, your body If you bound a lot on fat metabolism for fuel-especially if you are well trained.
Made fun:
The elite workout athletes often burn fat and preserve the glycogen during exercise. If your diet is too carb-heavy and low in fats, your performance can plateau.
Suggestions:
- Add healthy fats (such as nuts, seeds, and fat fish) to daily meals.
- Avoid lunches of high fat fat before training or race.
5. Myth: If you work for them you work for me
Copy the next nutrition plan and your training partner or a pro atleta-is risk.
For what?
Each one has different energy needs, the digestion mass, sweat rates, and metabolic responses.
Example:
If a cycling of joints to match a pro-say 100g of carbs / hour and 1l of water – they may feel bloed or lens. The ingestion of high carb not appropriate adaptation can replace your bowel.
Better practice:
Start with General lines (eg, 30-60g Carbs / now) and adjust based on your formation of the body weight, and personal tolerance.
6. Myth: Must constantly drink water during exercise
The overydration may only be dangerous as dehydration.
During prolonged resistance events, Your body loses both fluid and electrolytes (sodium, poetice, cloride). Replace only water can lead to IPONTREMYa potentially-threatened condition of life caused by lower blood soda.
Thing to do instead:
- To use electricated mixture or sports drinkespecially in lengthy events or warm temporary.
- Measure your sweat fee to customize your fluid income:
Formula: It’s
(Pre-exercise weight – weight of exercise. Consembled volume – urine volume) ÷ Hours Exercise = sweat (L / HR)
Extra board:
To befriend cold fluids in warm environments can help the heart body temperature.
7. Myth: annoyed training helps burn fat
“Train Bow” (with an avainability of carb) is a tance of the tender but it comes with risks-especially for resistance athlete.
PROBLEM:
The resistion training is catabolous. If you are not consumed carbs or protein, your body can start breaking muscle tissue for energy (tarnopiolky, 2004).
Solution:
Fuel your sessions with carbs and a bit of proteins to protect the recovery of the muscle and support. For long workouts, intra-sessions proteins (such as bcaas or small carb) can help reduce muscular break.
Caution:
The annoyed training can be effective when selectively and in the fair training phase – but should not be your default approach.
Conclusion: Personalization beats popularity
Understanding the truth about the nutrition of extent requires more than the following trends. It means recognizing the unique needs of your body and adjusting consequence. The fair strategy is customized, evidence, and tried to training-Not on the day of the race.
If you want to help the optimism your nutrition of the enforcence, reaching for a custom consultation with our dietary sports. Either in line or in person, we can help you fuel and perform better.
References
- Tarnopolsky, M. (2004). Protein requirements for resistance athletes. Nutrition, 20 -8), 662-668. https://doi.org/10.1016/j.nut.2004.04.008
- Curell, K. & Jeukendrurup, AE (2008). Enduction superior performance with ingestion of multiple carbohydrates transport. Medicine and science in sports & Express, 40 (2), 275-281. https://doi.org/10.1249/mss.0b01111111181adf19
- Jeokedup, A. (2014). One step toward custom sports nutrition: The ingestion of Carbuidrate during exercise. Sport medicine, 44 (spit 1), S25-S33. https://adi.org/10.1007/s40279-014-0148-z
- Eliopa, ep, curs, rc, & ameukenma, United (2014). Gastrointestinal claims during exercise: prevalence, eories, and national tips. Sport medicine, 44 (Spell 1), S79-S85. https://doi.org/10.1007/s4279-014-0153-2
- Rothschild, ja, gonasia, and, and plews, dj (2020). What should i eat before exercise? Nutrients, 12 (11), 3473. HTTPS: //Do..org/103390/No1113473
