In pursuit of the perfect diet that will maximize athletic performance, many runners forget the importance and value and a balanced diet rich in options. Applying various strange and supposedly “hip” eating practices, too often end up burdening their organization, their performance and ultimately their health.
Here are 8 types of athletes and nutritional mistakes that apply in their diet. Read, find out which category you belong to and how you can correct your mistakes!
• No fat diet!
Enemy number one for many runners! With the constant stress of the extra kilos, struggle to completely block the fat from your diet. When will you learn there is no scientific evidence or even evidence that eating less than 20% fat in the daily diet of the athlete improves performance. In contrast, appear to increase the risk of injury and adversely affects the immune system. Of course, remember that during a struggle for many kilometers, the body turns to fat for energy when carbohydrates are reduced stocks. You just try to separate the so-called good fats (monounsaturated, polyunsaturated, omega-3 fatty acids) from those that harm your health (saturated and trans fatty acids). Select ie, olive oil, nuts, fish and discard the butter and the fat around a steak. It’s time to realize that when you eat properly, fat is a loyal friend and ally, not an enemy in the battle to maintain or lose weight.
• The water is refreshing water
This category includes athletes who are satisfied with their coffee in the morning forgetting to drink water during the day. They feature a short camel’s behavior: long periods of leave to spend days without consuming any fluids … and let’s emphasize the special diet and the coaches that adequate hydration strongly affects the performance and dehydration leads to fatigue, headaches, muscle cramps, and even thermal disturbances, and hazardous to health. So change your attitude! Do not forget to drink fluids before, during and after training, even when not thirsty. Apart from water, another good option is to sports drinks containing electrolytes and carbohydrates and help improve athletic performance.
• I eat it to “yes … after the burn, long live the junk food!!!
We refer to people who do not watch their diet at all, on the grounds that the miles traveled daily to ensure a delicate and ethereal silhouette. The truth is that endurance runners need a large stock and calorie burn calories during exercise, but this does not mean that they can live on kebabs, pizzas and chocolates. A healthy and balanced diet gives the body all the necessary nutrients to fill the warehouse with the energy it needs and return the body to normal faster after a hard workout. So why not add to your … nutrition plan forgotten fruits, vegetables and cereals and then you can safely enjoy one-and-so in your favorite brownie with ice cream!
• Carbohydrates my love!
Okay, we said carbohydrates are the staple diet of the athlete, but let’s not forget the saying enough is enough! Here we talk about where the Italian restaurant in the neighborhood has become rich from you! Certainly it seems, you fully understand the value of carbohydrates to replenish glycogen stores and improve athletic performance. It should however be aware and relevant scientific studies indicate that consumption of carbohydrates leads to an increase in triglycerides and body fat. Put brakes then, and add protein and fat in your diet. Always remember that a balanced nutrition plan locks in your health and is the key to maximize your athletic performance.
• The night visitor
You therefore consume very few calories during the day and evening care to overcompensation for lost ground! So start your day with a slot, and drink a coffee (plain sense), you run the kilometers around noon and eat a tuna salad. So far so good … but come on that evening when the going gets tough. Purring like the stomach, a feeling of hypoglycemia but no, your idea probably is. Try to convince yourself that you are not hungry and that evening with a yoghurt you will be proud to have managed both to watch your diet! And you turn your home and run the … drool! You open the fridge, eat what is before you and after scarves think, “Well, this was the last time you succumb to temptation. From tomorrow serious diet yogurt and of course only at night. ” Delusions! With such food choices for sure is that your performance will go from bad to worse. It’s time to change habits: eat throughout the day 5-6 small meals that contain carbohydrates, proteins, fats, to keep glucose levels in normal and fill power.
• Living with supplements
Foooood??? What do I need since I have the bars and my multivitamins? This is how they think the athletes in this category, considering that this is a good and easy way to accurately calculate your caloric intake. Furthermore, only one bar and a small pill consume the necessary amount of carbohydrate and vitamins, without wasting your precious time in the kitchen. But remember why but call supplements! Why simply intended to complement the important nutritional needs of athletes and not replace regular meals and the necessary nutrients the body needs. Do not rely on taking a multivitamin and a bar as only can be used in addition. Salads, fruits, cereals, meat, starchy foods, nuts and water should be an integral part of the dietary habits of athletes to maximize their performance.
• Do not eat before a workout
Many runners find it better to exercise on an empty stomach to feel lighter and no shocks during training. Others do not have time to eat their breakfast as they wake up in time before the morning workout. In both cases, this category ignores scientific labels that clearly state that a meal or snack before training or competition will be boosted performance! Change thinking and physical habits. A fruit, a slice of bread or a yoghurt is enough to remove the miles of training successfully. So start eating lightly (emphasis on foods rich in carbohydrates) and above all experiment during training and not in the race to discover the foods that suit you most.
• I burn a lot, eat a little
To the problem: burn more calories than you eat! In order to reduce or maintain your weight, exercise vigorously, running endless miles and eat little! This tactic can actually produce the desired effect temporarily but only long-term problems will occur. Specifically, the very low dietary intake combined with the extensive training deprives the body the necessary energy it needs to respond not only in sports but also the demands of everyday life. The result is that the organization has begun using its muscle as an energy source, which will gradually lead to injury, reduced athletic performance and ultimately to overwork. Quite simply, change habits. Learn that both an active woman and a man active recommended minimum consumption 2000 and 2500 calories a day, respectively. If you want to do a quick calculation of your energy needs http://www.fitsn.com/ click to fitness tools that are f Organize your nutritional plan that includes small, frequent meals, select foods rich in carbohydrates, Drink plenty of fluids and follow the appropriate dietary practices before, during and after the training or competition in order to maximize performance and rehabilitation. Remember: eat and exercise to run for health and pleasure and not to the hospitals …!
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