Even top athletes may have an irregular diet. Here are some mistakes you shouldn’t make if you want to improve your training.
Replacement of meals with energy bars and drinks
Energetic bars are designed to supplement carbohydrate supplies in muscle, and many also contain proteins. They are not intended to replace the meal but to serve as a convenient snack for people who practice moderate or intense level.
Too much protein and not enough carbohydrates
The popularity of a diet rich in proteins and a low percentage of carbohydrates has led some athletes to increase protein into their diet and decrease the intake of carbohydrates. However, carbohydrates are important for all types of exercises because they are the fuel of our organism. The key is in selecting the appropriate type and intensity of activity and protein intake that are necessary for muscle recovery.
Skipping a meal before training
Collecting fuel before training means actually creating glycogen stores which in this way last longer, allowing you to exercise harder, be less tired, and don’t feel hungry. Make a proper pause between meals and training, stick to the familiar foods and get enough fluids.
Too late for a meal after training
Athletes and bodybuilders should consume some carbohydrates and proteins within two hours, after training, to supplement energy supplies in the muscles and prepare them for next exercise. The fluid intake should also be part of the required routine after training.
Low calorie intake compared to consumed energy
It’s a real skill to match calorie intake with training, everyday activities, growth and recovery. Your entry must also be adapted to competitions, possible injuries or surgeries, periods of high intensity training that require increased endurance. If you don’t adjust the entry with the changing needs of the organism, you can lead to unwanted loss or gain in muscle mass.
Believe that you can eat whatever you want
The positive effects of exercise often include the ability to spend more total energy and increased metabolism. However, the issue of quality and quantity is equally important. Exercise doesn’t allow athletes to eat large amounts of foods rich in fat or sugar because this may jeopardize the recovery and next workouts. It requires an athlete to eat healthier foods in order to strengthen immunity, accelerate recovery and overcome additional stress on your body.
Low intake of fluid
Athletes and bodybuilders should regularly monitor all weight changes during training and competitions. In a hot, especially humid environment, dehydration can be a major problem. Sport drinks containing sodium are much more desirable than water in such situations, but athletes should take care not to take too much fluid and gain weight.
Accepting the latest popular diets
The athletes are understandably interested for the latest information that can increase the performance of their exercises. There are no magical formulas that would dramatically improve your results or lead to loss of fat deposits overnight. On the contrary, some types of diet can actually lead to a reduction in your performance in exercise. So keep up the proven and tested practices and seek professional help with creating a diet.