Train hard and eat smart and you will get the results you are looking for.
Our collaborator Victory Endurance This time he tells us what are the most common mistakes an athlete makes in his diet.
You can be a good runner with a bad diet, but you can certainly become an excellent runner if your food is of good quality.
Train hard and eat smart and you will get the results you are looking for. Here I expose the most common mistakes of runners when it comes to feeding.
1.- You do not recognize the importance of nutrition
Too many athletes on all those who run that completely neglect the diet, And this is not bad if you only want to run once in a while, without marking time, without improving, and also regardless of the impact this has on your health. But if your goal is to be faster, more agile, improve race times, improve endurance, and also take care of your health so that you can continue running later, then nutrition is the missing ingredient in your runner pack.
In every athlete the needs for both energy and nutrients increase, and the good choice of food you eat is vital to continue maintaining a quality fuel and so that physical wear does not pose any health problem.
2.- Drinking alcohol
Are you used to drinking alcohol after all workouts? One, two, even four beers don't hurt anyone!
But they can, especially because studies have shown that Drinking alcohol after exercise can affect muscle glycogen recovery and with it the adequate repair of the muscles. Also depending on the amount it can dehydrate you, and after any workout what your body needs is good hydration.
3.- Do not eat before a workout
Is essential recharge muscle glycogen stores before exercise in order to perform better, reduce fatigue and also avoid possible hypoglycemia that leads to dizziness.
Sure it will depend on the intensity and duration of the exercise, but the latest studies show that the essential macronutrients are carbohydrates along with proteins. The combination of these increases both muscle protein synthesis and performance, due to the energy supplied by carbohydrates.
Sometimes it is difficult to prepare snacks or meals that must be done before training because it usually goes after work, and for that our bar Nature's Energy Bar It is an ideal option, an energy bar with 45% fruit and 20% oatmeal that will provide you with the energy necessary for training.
4.- Wait too long after exercise to eat
A subject that generates a lot of controversy, however, recovering after completing the exercise becomes more and more important, especially if you train several times a week or even 2 times a day. Studies show that the perfect combination is fast assimilation carbohydrates + lean proteins, since at this time insulin sensitivity is doubled, that is, the result will be more stored glycogen. Therefore, you have more energy when you go to perform the next workout and you recover earlier, essential if you are looking to improve performance. Glycogen stores and the availability of amino acids in the blood will be the keys to the best recovery, something that is achieved if our diet is well planned after training.
However, after longer or more intense sessions some runners lose their appetite, and eating solids is quite a challenge. Smoothies or even sports drinks are good options.
An option for post-workout is a fruit protein shake, for example: Isolate Crystal Whey + Pineapple + coconut milk.
Or the Total Recovery which is a correct ratio of quality protein (whey protein isolate) + carbohydrates.
5.- Eat few fats
If you are avoiding all kinds of fats because you do not want to gain weight, it is a big mistake. Eating dietary fat is not necessarily the same as gaining body fat.
Fats (especially healthy) They are essential as they help absorb the body vitamins such as A, D, E and K. As well as they increase satiety since they take longer to be digested, which is why they regulate blood sugar levels. They aid digestion, regulate metabolism, and lower blood cholesterol.
I am not talking about the fats from the pastries, nor the animal proteins, nor the butter. I'm talking about Avocados, Fish, nuts, olive oils y seeds. Make sure you consume a ratio of at least 25% fat from your daily calories.
Try to make small changes and one at a time, you will realize that in the long term you will get more and more results and the effort will have been completely worth it.
More information: https://www.tiendaweider.es/