Even top athletes can eat irregularly. Here are some of the mistakes you should watch out from if you wish to imrpove your workout.
Trade meals for energy drinks and chocolate
Energy chocolates are created to add up to the carbs supply in the muscles, and many of them contain proteins. They are not made to replace your meal, but to serve as a proper snack to the people who train with a moderate to intensive tempo.
Too much proteins, not enough carbs
The popularity of protein diets with a small percentage of carbs has led to the situation where some athletes include more proteins than carbs in their food plan. However, carbs are important for any type of exercise since they are the fuel that moves our bodies. The key is in the choice of the suitable type and intensity of the activity and the amount of proteins you eat which are important for the recovery of the muscles.
Skipping meals before the workout
Accumulating fuel before exercising means creating glycogen stores that last longer this way and allow to train harder, be less tired and not to feel hungry. Make a break between the meal and the training session, stay away from the familiar food and drink plenty of fluids.
Having a too long break before eating after workout
Athletes and people who exercise should consume at least some amount of carbs and proteins in the two hours after the workout in order to refill the energy stores in the muscles and to prepare for the next workout. Drinking fluids should also be a part of the routine following the workout session.
Not enough calories to compensate the lost enegry
It’s a real skill to coordinate the intake of calories with the workout, everyday activities, growth and recovery. Your intake has to be adapted to the competitions, the potential injuries or operations, periods of hard workout that demand endurance. If you don’t adapt the intake with the varying needs of your body it can lead to unwanted loss or gain of muscle mass.
Believing you can eat whatever you want
The positive effects of working out often include the ability to spend more of the total amount of energy and faster metabolism. However the question of quality and quantity is equally important. Execrising doesn’t allow the athlete to eat a large quantity of fatty food or sugar because this threathens to ruin the recovery for the following workout. It requires intake of healthy food to have a stronger immune system, ameliorate the recovery and overcome the additional body stress.
Not enough liquids
Athletes and people who work out should follow the changes in their weight during the workout and the competitions. In the hot and especially moist surrounding dehydratation can be a big problem. Sport drinks containing sodium are much more desired than water, but athletes should take care not to drink too mucn liquids and gain weight because of the excessive intake.
Trying out the latest most popular diet
Atheltes are reasonably interested in the latest information that can maximise their exercising results. However, there isn’t a magic formula that would dramatically improve your results or bring to fat loss overnight. On the contrary, some type of nutrition can actually minimize the effects of the workout or lead to negative results. That is why your should stick to the good old tested practices and seek for professional help for creating your food plan.