Nutrition for nothing more useful athletes, despite interest, interested, incorrect remains more. From the confusion using the carb with the wrong fast-in-at-a athlete, and for their recovery, and healthy.
In this article, we will break Seven a common way of patience- and describe true science behind them. These understandings come directly from the certified sporting food experience in supporting all levels of athletes.
Athlete Patience Niscritions Miscuitttion
1. Myth: More eating will improve performance
Some athletes believe "carb-loading loads" or eating big food before the race will make them a power framework. Unfortunately, excessive - especially right before the incident. It is often made bloating, cramping, and stomach acheEspecially when unfamiliar food or too much fibers are consumed.
Why it happens:
During the exercise, blood circulation is directed to the intestine and the muscle work (de Olivira et al., 2014). That makes digestion less effective, increasing the risk of intestines concern.
Still, Many carbs do not mean more fuel. 2020 reviews found carbydrates before the exercise is consumed, the roof burning rate during exercises (Rothschild et al., 2020). But cross all the carbs as well as lead to underperforce. So, Duration and middle of the food Are important.
Tainaway:
Eat your body well. Focus on the pocket that is easy to harvest before competition with competition and test your fuel strategy during the race.
2. Myth: Digest carbs are always during the exercise
It was a popular belief that "fast" carbs like glucose is better for the energy during long events. But this is Too simple.
This is a real story: your body can absorb 60 grams of one type of sugar (Jeukendrup). But combine different sugar and fructose-Dructose- help the body use Up to 90 grams per hour Or more or more.
Example:
In one study, combinations and fructose are increasing by carbohydrate oxide by 75% compared to glucose alone (Tracellrup, 2008).
What does this mean for you:
- For short events (<2 hours="hours">
- For longer events, use the product to Carbohydrates more carbohydrates (Eg glucose + fructose or maltodextrrr + fructose) for better power and digestion.
3. Myth: It doesn't matter Have You get your power
Some athletes think that as long as they hit the power or macronutrient power or solid food compared to liquid - not matter. But this is not true, especially during the event that is patient.
Why is it important:
- Hard food Requires more digestion, which can be trouble in high-effects activities such as running.
- Liquid nutrition (Like the mixed gels or drinks) are absorbed quickly and causes less stomach problems, especially during a long race.
Instructions:
- Cyclist: You may tolerate solid options like energy or rice bread.
- Chasers / Triathletes: Stick with liquid or mate with water to digest for easier digestion.
4. Myth: Fat does not help in practice
Many pathetics avoid all fat, think they are delayed in subscription and will not support energy requirements. But this is only partial truth.
Here's Nuance:
Yes, Fat is slow in digestionSo you should not eat high fat food before competition. But in longer times, the lower effort, your body Residents fat metabolism For fuel - especially if you get a good training.
Fun fact:
Elite Endhletes often burn fattle and keep glycogen during exercise. If your diet is low and low fat, your work may be a plateau.
Instructions:
- Add healthy fat (like fruits, seeds, and fatty fish) to daily food.
- Avoid high fat food before training or racing.
5. Myth: If it works for them, it will work for me
Copying the nutrition plan - whether your training pair or proportion athletes.
Why?
Everyone has different energy requirements, digestion speed, sweat rate, and responds to digestion.
Example:
If the amateur bike driver tried to match Carbs-may 100g of carbs / May 100g of carbs / hours and 1l of water. The high-receiving carb gets a valid adaptation can overwhelmed your gut.
Best Practice:
Start with a general guide (eg, 30-60g Carbs / hours) and customized based on the body of the body, and personal durability.
.. Myth: I should drink water during the exercise constantly
Too sick can be dangerous as a lack of water.
Over the long-standing events, Your body lost both Water and electricity (sodium, potassium, chloride). Substitute only water that can lead to hyponatremiaThe condition that threaten lives may occur by low blood sodium.
What to do instead:
- Use electrolyte mix or sports drinkEspecially in a long or hot event.
- Measure your sweat rate to customize your weight gain:
Formula:
(Weight before exercises - watering after the exercise of exercise - urine amount of exercises) Ă· Exercise = sweating ratio =
Special Instructions:
Rude Branched cold In a hot environment can help the lower body temperature.
7. Myth: fasted fasted helps to help more fat
"Low train" (low carb readiness) is a modern strategy, but it's more vulnerable - especially for pathetic athletes.
Problems:
Patience training is catabolic. If you do not consume carbs or enough protein, your body may begin to destroy muscle tissue for energy (weighted, 2004).
Solution:
Fuel your fuel with a little carbs and a little pothole to protect the muscles and rehabilitation support. For long exercises, the protein in the internal meeting
Caution:
Factic training can be effective when used to select and during the correct training - but should not be your default way.
Summary: The popularity of popularity
Understand the truth about the nutritious patience requires more than the following trends. It means recognizing unique needs of your body and adjust appropriate. The correct strategy is Personally, based on evidence, and tests in training- No Racing Day.
If you need help to increase your nutritional efficiency, access personal consultants to our athletes. Whether online or people in person, we can help you wise and better practice.
Ether
- Tarnopolsky, m. (2004). Protein requirements for enduring athletes. Nutrition, 20 (7-8), 662-668. https:2ddps://1.10.1016/j.nut.2004.04.04.004.008
- Cereelle, K., & Jeukendrup, AE (2008). Practice implemented patience with the eaten of carbohydrates. Medicines and Sciences in Sport and Exercise, 40 (2), 275-281. https:2ddps://1.1.1249/MS.1249/SMS.10B011311113E19E19
- Jeukendrup, A. (2014). Step to individual nutritional nutrition: Getting the carbon during the exercise. Sports, 44 (Sup 1), S35-S3-S3-S3. https:2ddps://1.1007/s40279-0148-Z
- De Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Stomach complaints during Exercise: Proportion, etiology, and recommendations of nutrition. Sports, 44 (Sup 1), S79-S85. https://p3.org/10.1007/s40279-014-25-25-2
- Rothschild, JA, Love, AE, & PLEWS, DJ (2020). What should I eat before exercise? ສານàºàº²àº«àº²àº™, 12 (11), 3473. https://doi.org/10.3390/NU12113473
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