You can exercise regularly and according to a sophisticated and customized plan. But if your diet isn’t proper, all your sweaty efforts are almost always a waste of time. Therefore, here are the four most common nutrition mistakes that sabotage your fitness goals:
First mistake: abandonment of carbohydrates
For some time now, protein diets, ketogenic diets, and paleo diets have been trendy among many fitness athletes. These particular diets are designed to boost fat loss by getting the body to use fat as its primary fuel source instead of carbohydrates. Protein is viral because it is needed for muscle repair after a hard workout. That being said, altogether avoiding carbohydrates is not a good idea. It has been proven to harm performance as well as health. Know this:
- If you consume more protein than your body can use, the organism also stores this excess as body fat.
- The body must also make great efforts to convert protein into usable glucose for energy production. This is much easier with carbohydrates and also fats.
- Carbohydrates are a quick fuel source that can be used immediately during intense exercise. They also let you recover faster.
- A balanced diet rich in carbohydrates is the best way for athletes to increase their performance. So vegetables and fruits, as well as whole grains.
- You should avoid “empty carbs” from processed foods like chips, crackers, and candy.
- If you want to lose body fat, you should reduce your daily calorie intake by no more than 500 calories per day. This will help you avoid muscle loss and maintain your athletic performance.
Second mistake: Too many calories from wrong sources
Those who train a lot need a plus of calories. This is especially true for muscle building. However, it is essential to take these calories from suitable sources. Of course, the body benefits more from a bowl of oatmeal with blueberries than from white bread spread with nut nougat cream. A wholesome diet with plenty of fruits, vegetables, whole grains, and natural protein sources provides the body with fiber, vitamins, and minerals, and thus the energy it needs.
Third mistake: Too much or too little water
One of the most widespread nutrition mistakes is drinking the wrong amount of water. Both too little and too much can be harmful. One thing is sure: During athletic exertion, the body’s core temperature rises. Blood flow to the skin increases, and we start sweating to cool down. We have to compensate for the loss of this fluid. Even a loss of two percent of body weight through sweat reduces performance. But too much water can also be harmful. You should pay attention to this:
- You should only drink when you are thirsty. Do not force yourself to drink.
- If you exercise for less than an hour, it is not necessary to drink something in between. Unless you are thirsty.
- If you drink enough throughout the day, you won’t need to drink extra before a workout to fill your reservoirs.
- For longer sessions – especially in the heat – you need to drink. Good to know: Your body can process a maximum of one liter per hour.
Fourth mistake: You drink the wrong things
As an athlete, you should avoid energy drinks, alcohol, lemonade, coffee, and sugary sports and energy drinks as much as possible. Especially during intensive training phases, because they can lead to dehydration. Especially if you drink them instead of water. Although the stimulating effects of caffeine and sugar cause a temporary increase in heart rate and blood sugar levels, respectively, and may cause some increase in performance, excessive consumption leads to headaches, dizziness, upset stomach, and restlessness. In addition, many of these drinks are high in calories.
