A proper diet is one of the basic factors that influence the behavior of health. However, athletes often make simple nutritional mistakes that have consequences that are sometimes difficult to fix. Therefore, let’s take a look at the most common nutritional problems faced by sports people. Let’s try to avoid them.
1. Drastic calories reduction
During stress training, the body needs an increased amount of energy. This is obtained from the burning of fats and amino acids BCAA, which process occurs in the mitochondria. Bodybuilding diets popular with body builders have so-called negative caloric balance, the task of which is to give the body a smaller number of calories than its demand, thanks to which the excessive fat tissue will be burned. In theory, it is logical. However, if the number of calories is excessively reduced, the body will be forced to start burning proteins that are building blocks of muscles. In the best case, we will lose weight, but we will also not gain muscle mass. In the worst case – we will observe a drastic decrease in weight caused by the disappearance of fat tissue, but also by muscle mass. With a longer use of this type of diet, we can start to experience problems with the neurological and circulatory system. Athletes on diets are recommended to take supplements, especially those containing BCAA amino acids. They become so-called anti-catabolic protection. An organism that does not have enough calories in the course of too much effort will “reach out” for BCAA supplies delivered in the form of a supplement rather than building muscle.
2. Complete elimination of fats from the diet
One of the biggest dietary myths says that fat is created only by fatty tissue, so they are unnecessary. It’s a mistake! The complete elimination of fats from the diet makes us deprive ourselves of valuable vitamins and minerals and amino acids, which can be delivered to the body in a natural form only with fats.
An example is omega 3, especially DHA and EPA, which are found, among others, in fish oil. They are necessary for the proper functioning of the circulatory and nervous systems. They are responsible for the health of the organ of sight and the flexibility and durability of cartilage tissues building joints. In addition, in animal fat, there is a vitamin D, which is not produced by the human body, necessary to absorb calcium and prevent the development of osteoporosis and bone diseases. In oils and vegetable oils we find a whole wealth of vitamins such as A, E and K. Excessive consumption of fats is of course harmful, but their complete elimination from the diet has equally negative consequences.
3. Cancellation of carbohydrates
There are two types of carbohydrates – simple and complex. The carbohydrates are badly known for simple sugars, such as fructose, whose excessive consumption causes the deposition of adipose tissue. Meanwhile, carbohydrates are just as essential in a healthy diet as protein. This is the basic energy component without which the body can not make any effort (both physical and mental). Every day we should reach for complex carbohydrates, present in legumes, groats, cereals as well as vegetables and fruits. In addition to energy, they provide B vitamins and fiber, essential for the functioning of the digestive system. Simple carbohydrates are also important, especially in moments just before training. They have a high glycemic index, so they quickly release energy and give strength, they also improve the mood. However, when consumed during rest, eg just before sleep, they can actually cause weight gain and increase the risk of diabetes.
4. Revaluation of caloric demand
If we overestimate the amount of calories we need, we can observe a sudden increase in weight, which is not a consequence of the increase in muscle mass. The body, unable to burn the amount of calories it provides, begins to put it down in the form of adipose tissue. This is a kind of energy magazine for the time when meals are not delivered. The paradox is that by intensively exercising and at the same time eating too much for our needs, we can drastically three. If we observe such a phenomenon in ourselves, we must conduct a detailed energy balance.
5. Not counting the weight for a pre-workout meal
Training is an effort for the whole body and we certainly have no doubts about it. A pre-workout meal should contain primarily a well-absorbed protein, e.g. chicken, turkey and complex carbohydrates, which will prevent sudden drops in blood sugar levels. Fats and microelements are optional and depend on the general diet. Milk products, such as cottage cheese or shake, are not recommended because they can cause gastric complaints and flatulence as well as heighten the feeling of heaviness.
6. Keeping a portion of protein on one level
A meal after training is as important as the one in front of him. The body needs extra calories, especially protein, to be able to regenerate. Remember that muscle mass growth can occur only when the body has something to shape it from. If we do not provide protein in a meal, the body will use the “storage” of the muscles. When we workout harder than usual, we should slightly increase the amount of protein consumed, because we automatically need more of it