It has long been considered that the best recipe for a healthy life is a combination of physical activity and a healthy diet. This is the only way you will get to your desired figure quickly, and your well-being will also improve. However, you must be careful to eat properly. We have prepared a list of the 4 most common mistakes in sports nutrition for you.
1. You don't plan a pre-workout meal
Many trainers and experts in the field sports nutrition they like to use the phrase: "It's food fuel.” That's because you have to keep in mind when preparing meals that you need enough energy for the training ahead of you. In addition, you should also pay attention to food composition, which you consume: some nutrients they will give you more energy than others.
When you eat less than one hour before exercise, is your best bet for a high-content snack carbohydrates– namely, this body digest faster as fats and proteins. But if you are preparing a meal 2-3 hours before exercise, then it is best to be as much as possible balanced– that is, it is rich with carbohydrates and proteins, but also contains little fats.
A balanced meal before exercise will take care of greater sustainability and reduced the possibility weaknesses and stomach pains.
Eat a carbohydrate-rich meal before your workout Photo: Engin Akyurt / Pexels2. Forget about the meal after exercise
In addition to pre-workout fuel, the meal you prepare is also very important after training. It will provide you with it regeneration and thus reduced muscle pain and took care of a bigger one condition.
Experts advise that you eat 1-2 hours after training, but they recommend food rich in proteins and carbohydrates. If hunger then you don't feel or you tend to weaknesses, then treat yourself instead of a meal protein drink or chocolate milk.
3. Mix sports drinks with water
According to experts, they are energy drinks a very important part of training, especially if you are starting out high-intensity exercises. After 45-60 minutes our body needs it fast carbohydrates, as this allows him to maintain his energy levels. Sports drinks contain quickly digestible carbohydrates, and at the same time they also replace liquid and electrolytes, which you used up during exercise.
Maybe you're worried about sports drinks keeping you out thirsty and therefore them mix with water, but by doing so you achieve the exact opposite. Sports drinks themselves contain optimal level of carbohydrates that will take care of your regeneration. That's why we suggest you find a drink which taste it will be pleasant enough even without added water.
Take care of hydration during exercise with a sports drink Photo: Andrea Piacquadio / Pexels4. You consume fiber at the wrong time
If you try to eat as healthy as possible, then you probably know how important they are fibers. However, these nutrients are not recommended before training, especially before morning and evening exercise.
Fibers namely, they work in the body in such a way that they speed up the digestive cycle. V resting this is useful, but during exercise it can lead to a sensation bloating, straining and stomach pains. Therefore, we suggest that you only eat foods rich in fiber after training.
