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Common sports nutrition myths

Common sports nutrition myths

J Int Soc Sports Nutr. The Greenletes Podcast welcomes Hydrostatic weighing and density Asche, soorts board-certified Common sports nutrition myths in sportz dietetics and a certified clinical exercise physiologist. For certain athletes, a low FODMAP diet two or three days before a competition or long training session can help curb intestinal distress. Common sports nutrition myths

Common sports nutrition myths -

Weight Loss Nutrition. It's easy to become a victim to misinformation on the internet when thousands of hits populate every time you type a question into google.

Unfortunately, when it comes to nutrition everyone thinks they are an expert — especially if they have personally found success with a particular diet or eating regimen i.

When you're at a crossroads, you should always seek counsel from a qualified health professional like a nutrition coach or a sports nutrition coach. Additionally, individuals that are registered dietitians are a great resource since their opinions and recommendations often stay the same since they are rooted in science regardless of the latest diet trends.

So, what are the experts saying when it comes to these 10 common diet myths? The biggest mistake individuals make when decreasing calorie intake is consuming too few calories.

Every individual has a minimum caloric requirement. This is known as your basal metabolic rate or BMR. When you consume less than your minimum amount you can run the risk of decreased energy levels, loss of muscle, depressed immune function, and hormonal disruptions.

Furthermore, very-low-calorie diets that result in rapid weight loss often cause rapid weight gain after the diet is no longer followed. Following a diet that matches your minimum energy needs will result in sustainable weight loss much better than following a very low-calorie diet.

Long-term adherence is key. Consuming fat does not equate to adding fat to your body. Fats have gained a bad reputation over the last decade, which is what leads to a surge in "low-fat" and "fat-free" products in grocery stores.

However, fat is not bad. We need fats in our diets because they contain many essential vitamins, support hormone production, and makeup all the cell membranes in our body.

When consuming fats, you want to increase your intake of unsaturated fats oils, avocados , nuts and decrease your intake of saturated fats butter, margarine. This is a regularly debated topic. While it is not so much that breakfast itself is more important than every other meal, it is the quality of food you are consuming shortly after waking up.

When we sleep, our bodies break down stored energy to sustain our organs and other physiological processes. This term is called catabolism. Researchers that have focused on protein metabolism and muscle protein synthesis argue that while we sleep our muscles enter a state of breakdown.

To tip the scale to be in a state of muscle building, they recommend that it is very important to consume a rich source of protein ~g within an hour of waking up.

For individuals that favor intermittent fasting , the concept of the importance of the quality of the meal vs the time of the meal still applies.

Consuming a breakfast or meal rich in simple carbohydrates can lead to spikes in blood sugar, decreased satiation leading to greater snacking later in the day, and poor concentration and focus.

Therefore, the takeaway is that your first meal to consume upon waking up should contain a healthy mix of lean protein, complex carbohydrates, and healthy fat. Quality matters. Everyone who has adopted a vegan or vegetarian diet claims it is the best thing you can do for your health and longevity.

It is such a popular diet trend that many documentaries have been created in support of its practice. However, here is what you need to know about plant-based diets:. To meet your daily protein needs, your intake of plant sources will likely be double meet your daily needs.

High intakes can often block or decrease absorption of other minerals such as zinc, calcium, and iron in the gastrointestinal tract leading to nutrient deficiencies.

Plant-based diets can lead to deficiencies in these nutrients. So, what is the consensus? While plant-based diets are very healthy and can be beneficial, some nutrition considerations need to be taken into account to prevent the risk of any deficiencies.

Does eating after 8 pm cause weight gain? The answer is NO. Consuming food late at night does not equate to excess fat storage on your body UNLESS you are consuming more calories than you've expended for the day. What are the best foods to eat late at night? Foods that are high in protein!

Proteins are metabolized in the liver this is known as the urea cycle , where ammonia a by-product of protein metabolism is converted to urea. Then the urea is filtered and excreted out of the body via the kidneys. The biggest protein myth is that intake of too much protein can overwhelm the kidneys and cause damage.

However, MULTIPLE studies have shown over many years that this is not true. The recommended dietary allowance for protein is 0. However, it has been shown that this amount is much too low for the average individual, especially active individuals.

The international society of sports nutrition ISSN recommends that healthy, active individuals should consume between 1. Unless an individual is suffering from severe kidney damage, high protein intake will not cause health problems.

Even in cases where patients have kidney damage, their protein needs are elevated. For example, a patient with CKD on dialysis should still be getting High protein diets also improve body composition, increase satiation, and improve various metabolic markers.

Supplements are a multibillion-dollar industry. While they can help, they are not always necessary. Therefore, before choosing to consume a supplement you should check to see if you are consuming a reliable product.

For performance-enhancing supplements you should look for these three logos:. For vitamins and individual nutrients look for USP verified marks. Takeaway… Supplements can help fill the gaps of nutrients you may be lacking in your diet.

However, you cannot out supplement a bad diet. For individuals looking to enhance their performance and get an extra advantage over their opponents, nutrient timing can be very useful.

However, are the windows of nutrient consumption necessary for everyone? The biggest nutrient timing myth is that you MUST consume protein within 30 minutes to an hour after your workout. This is not true. The benefit of protein consumption on enhancing muscle recovery is largely dependent on the last protein-rich meal you consumed.

Additionally, while the benefits of protein consumption are most rapid in the first two hours following exercise, consumption beyond that time frame still provides considerable benefit.

Protein consumption at any time is beneficial. It is often cited that you must eat protein within minutes after a workout to maximize muscle protein synthesis.

However, research has shown that the anabolic window stays open for much longer than 60 minutes. A research review states that the anabolic window is actually more like anywhere from 3 to 6 hours post-workout.

For example, someone with 70 kg of LBM would consume roughly 28—35 g protein in both the pre- and post exercise meal. The International Society of Sports Nutrition ISSN recommends consuming grams of protein every 3 to 4 hours throughout the day to stimulate muscle growth. Eat high-quality protein throughout the day to ensure muscle growth.

Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects. To put that into perspective, an 8-ounce cup of coffee has 95 milligrams of caffeine. Caffeine has been shown to reduce perceived effort, make you faster, boost concentration and improve muscle recovery.

Taking in milligrams of caffeine before a workout can enhance overall performance. Caffeine takes about 10 minutes to enter the bloodstream and peaks around minute after ingestion, so time your consumption according to your exercise routine.

If caffeine makes you feel jittery or causes heart palpitations, talk to your doctor before adding it to your routine. That is simply untrue. This article outlines many plant-based protein sources, like beans, quinoa, tempeh, tofu, peas, hemp seeds and more. To get enough protein in your diet, mix and match foods, like beans and legumes or oats with nuts and seeds.

If you only put out a small amount of dark colored urine like apple cider vinegar , you are dehydrated. You can also conduct a sweat test to asses your hydration needs.

On this podcast episode, Angie Asche breaks down common popular diets and top sports nutrition myths and misconceptions. The Greenletes Podcast welcomes Angie Asche, a board-certified specialist in sports dietetics and a certified clinical exercise physiologist. Angie realized her passion for sports nutrition and consulting athletes one-on-one early on in her career, which led her to launch her private practice, Eleat Sports Nutrition.

Since founding her company, she has worked with hundreds of high school, college, and professional athletes nationwide. She is also the author of the book Fuel Your Body , which will be released May 11 th. Natalie and Angie chat through common diets, like keto, intermittent fasting and macro counting.

We also discuss sports nutrition myths, like:. Follow Angie on IG eleatnutrition and visit her website www. com Pre-order her book affiliate link : Fuel Your Body.

com We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast greenletes. Make sure you subscribe to the podcast to be notified of all new episodes.

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This site uses Akismet to reduce spam. Learn how your comment data is processed. Coconut water is just as hydrating as a sports drink. Running is a great way to lose weight.

The anabolic window is within one hour of exercise It is often cited that you must eat protein within minutes after a workout to maximize muscle protein synthesis.

Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. doi: PMID: ; PMCID: PMC Caffeine is bad for you Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects.

Listen to learn more! In this episode Natalie and Angie chat through common diets, like keto, intermittent fasting and macro counting.

We also discuss sports nutrition myths, like: Lower body fat always equals an improvement in performance. Your body can only absorb grams of protein per meal.

Photo: Getty Common sports nutrition myths "], "filter": Common sports nutrition myths "nextExceptions": "img, blockquote, div", "nextContainsExceptions": spors, blockquote, a. btn, a. It myhhs be tough to identify what nutritional wisdom is outdated and what you should follow as an athlete. So we asked a sports dietician: what are some common myths about nutrition for runners that we need to retire? Here are the top five. Nutrition myths, Common sports nutrition myths Gluten-free options at Commmon is bad for you" or "athletes shouldn't eat gluten," Comjon not supported by the science. Photo: Getty Images "], "filter": { "nextExceptions": "img, blockquote, div", "nextContainsExceptions": "img, blockquote, a. btn, a. But for hard-charging athletes, restrictive ideas like this can be dangerous. And in some cases, you should.

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