Category: Family

Correcting sports nutrition misconceptions

Correcting sports nutrition misconceptions

You've seen it. Top Selling Courses Personal Training Diploma Personal Training Certificate Nutgition Training Miscoceptions Correcting sports nutrition misconceptions Coaching Certificate Mid Miconceptions Specialist Certification Sports Essential vitamin sources Condensed Correcting sports nutrition misconceptions Certification Yoga Certification Sports Conditioning Coach Course Specialised Nutrition Course Nutrition Diploma Sports Management Certification Exercise Science Certification All Courses page. Poortmans JR, Dellalieux O. The more you train, the more efficient your body also becomes at utilising the food you eat, which means that it can go longer and harder on much less. How we can help.

Correcting sports nutrition misconceptions -

Regrettably, these ideas and myths are passed on from more senior gym members to newbies. They are seen as facts and accepted as accurate without being questioned. Ideas can either help us grow or destroy us. Unfortunately, myths can be significant energy thieves. We only have a limited amount of energy each day.

Spending a lot of energy on ideas that are counterproductive to our goals will reduce or even eliminate our chances of reaching them. If my vacation goal is to do a cross-country road trip from Chicago to LA, driving in the opposite direction will be a waste of time and disadvantageous to my goal.

The same can be said for many of the myths below: they squander our valuable time and often also our hard-earned cash. I still remember working late nights as a personal trainer in a small box gym, getting stressed since my evening meal was typically consumed late.

I recall the self-directed anger and blame because I could not keep an optimal eating schedule; therefore, it was very liberating when I learned that frequent meals do not stoke the metabolic fire and that eating a late dinner would not magically turn the food into fat.

The primary purpose of this article is to help people refrain from squandering a large amount of energy on counterproductive myths, thereby increasing their chances of succeeding with their goals. If knowledge is power, misinformation is inability.

To objectively and critically evaluate a given health claim, we need to look at objective research data. We cannot just rely on our own subjective experience.

Experience and memory are highly prone to errors. They are subject to multiple statistical inaccuracies, not to mention that we lack a valid comparison between ourselves and a comparative control group.

Humans have an incredible capacity to fool themselves, which is why the scientific method is such an essential tool for gaining objective and reliable information. Therefore, if we want factual and accurate nutrition or physical fitness knowledge, we should use the highest quality of information, i.

This is why we use a measuring tape; it adds a degree of objectivity to our measurements. Fact: Cutting carbohydrates is not necessary to lose weight. A calorie deficit, which is a negative calorie balance, is the primary factor responsible for weight loss.

The primary goal of any weight loss diet should be to maintain a calorie deficit. Fact: Branched-chain amino acids BCAA are not needed. Adequate protein is sufficient; aim for 1. Using protein supplements is a safe and convenient way to increase protein intake.

However, getting adequate protein can be done without supplementation, i. The idea that toxins accumulate in the body is a myth and not based on current knowledge.

However, detox diets can increase health risks and lead to nutritional inadequacy. Sugar and carbohydrate intake are the leading cause of the obesity epidemic.

Fact: Sugar or carbohydrates do not cause weight gain. Any macronutrients that lead to a calorie surplus can cause weight gain. Carbohydrates are not more fattening than fat. An argument can be made that protein is the least fattening compared to carbohydrates or fat.

Sugar causes diabetes. Fact: Sugar does not cause diabetes. Diabetes type 2 is a multifactorial disease, where a diet with a calorie surplus combined with a sedentary lifestyle leads to problems with insulin secretion and insulin resistance.

Early developmental factors such as prenatal exposure also have a role in susceptibility to diabetes. Fact: Obesity is not only caused by eating fast food, and that is an overly simplistic view.

The most plausible primary driver of obesity is a consistent caloric surplus. Click To Tweet. Fact: Static stretching does not make your muscles longer. It would also compromise the contractile properties and, as such, also lead to decreased functional capabilities.

Current research refutes the idea that we can lengthen our muscles through regular stretching routines. Most likely, the force needed for plastic deformation is far outside the human physiologic range—meaning it is outside the capabilities of regular stretching routines.

The main reason stretching leads to increased flexibility is alterations in the sensation such that stretch tolerance or the onset of discomfort occur at increased joint positions, thereby increasing flexibility.

A curious fact is that research has shown that resistance training, when done with a full range of motion, has similar effects on flexibility as stretching. Pre-workout static stretching is required to decrease injuries and muscle soreness.

Fact: Static stretching does not reduce injuries or decrease the risk of Delayed Onset Muscle Soreness DOMS. Do stretching if you like it, but skip it if you only do it because you think it will reduce injuries or muscle soreness.

It should be noted that some research indicates that static stretching negatively influences performance 17 during warm-up routines and should generally be avoided. Fact: Using protein powder typically whey protein is safe and has no negative effects, nor does it adversely affect renal function in healthy, active individuals.

Fact: Exercising on an empty stomach in the morning does not burn fat better. Fasted aerobic exercise has the same effect as non-fasted aerobic exercise. Our bodies do not work that way; the body is not better at burning fat in the morning than later in the day. Spot reduction does not happen; our bodies do not work that way.

Fact: Recreational running is not bad for your knees; recreational running actually has a protective effect against hip and knee osteoarthritis. Research has found that In contrast, recreational runners have a much lower occurrence of osteoarthritis. Fact: Eating smaller and more frequent meals does not increase your metabolic rate.

Increased meal frequency does not increase total energy expenditure or metabolic rate. Frequent meals do not play a significant role in weight loss. Furthermore, the thermic effect of food is determined by the micronutrient type and size of the meal, not the specific time of eating it.

Fact: Eating protein right after a workout is optional. The practical implications are that a minute resistance training session could potentially have two minute feeding windows on both sides of the session. Fact: The optimal rep ranges for muscle hypertrophy are not only 8—12 reps. Recent research has found that muscle hypertrophy can be equally achieved across a wide range of rep ranges if exercise is done to near technical failure.

Practical applications of this could be summarized as follows: if the goal is hypertrophy, do as many repetitions as possible. Fact: Organic food is not more nutritious.

No significant health benefits result from consuming organically produced food compared with non-organic food. However, organic foods may decrease exposure to residues of pesticides and antibiotic-resistant bacteria. Fact: Not eating breakfast is not detrimental to weight loss.

Eating or skipping breakfast does not affect weight loss. Weight loss and fat loss are primarily influenced by total daily calorie intake. Any meal that leads to a calorie surplus will lead to weight gain, regardless of the time of the given meal.

Research does not support eating breakfast as a good strategy for losing weight. Eating breakfast could, in fact, be counterproductive in that it may cause an increase in total daily calories. Fact: Most dietary supplements are not needed to get good results. BCAA, testosterone boosters like Tribulus Terrestris, fat burners, pre-workout PWO , ZMA, omega-3 fatty acids, and multivitamins are all heavily marketed with large, undocumented claims.

However, only three supplements have consistently shown an effect and are supported by the full body of research. The three supplements are: protein powder 28,50 however, food is equally as good , creatine monohydrate, 51 and caffeine.

Fact: Carbohydrates are not more fattening than fat, and the reality is that carbohydrates are not easily turned into fat.

Still, it does not, in most cases, contribute significantly to total fat balance. Excess carbohydrate energy can lead to a caloric surplus, thereby increasing body fat stores. However, not by conversion of carbohydrates to fat; instead, the process of breaking down fat is reduced, and fat storage is thereby increased.

Fact: Coffee does not dehydrate. Coffee has long been claimed to be a diuretic and, as such, cause dehydration. Research data shows that when consumed in moderation, coffee has similar hydrating qualities as water. But research does indicate that high coffee intake caffeine intake of 6 milligrams per kilogram of body weight can cause an acute diuretic effect.

As a reference, the FDA and EFSA European Food Safety Agency have cited mg a day as an amount not generally associated with dangerous or harmful effects.

Fact: Experience and memory are highly prone to errors 59—61 and are subject to multiple statistical inaccuracies. When trying to find causal connections causality , experience in itself is severely flawed.

As such, personal beliefs and experiences are unreliable sources of knowledge about causal connections. The primary weakness of experiences is that they are uncontrolled, subjective observations.

As such, they are subject to numerous flaws, like confirmation bias, memory errors, confounding variables, and multiple other cognitive biases. The main problem is not that our experience cannot be right but that we do not know if it is.

This research and its implications are both good and bad news. The good news is that, through advances in our knowledge, we have a much more complete picture of what can help us get results and achieve our goals. The bad news from this research is that there are no quick fixes or shortcuts; there are no magic training regimes or dietary supplements that are a quick shortcut to results and our goals.

This is a challenge for professionals or companies trying to sell quick fixes unsupported by the research. Thanks to nutrition researcher and educator Alan Aragon for inspiration and feedback on this article. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.

Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.

Freedman MR, King J, Kennedy E. Our knowledge on protein requirements to improve health is very limited. This is misinformation that may contribute to poor health. In fact, scientists leading the way in this field research suggest the opposite; increasing the proportion of protein in the diet is a strategy that will promote health and better results from exercise training.

Fact: Dietary protein can increase urine acidity, and calcium may be drawn from the bones to buffer the acid load. However, its been acknowledged the earlier studies that reported this effect did not use appropriate research design and methodologies. We now know that the phosphate content of protein-rich foods and supplements negates this effect.

More recent, well-designed research has found a positive relationship between protein intake and bone health. In fact, not enough protein is deleterious to bone health. Several recent epidemiological studies have shown that a reduced bone density and increased rates of bone loss in individuals that consume low protein diets.

Some believe that simply by exercising first thing in the morning on an empty stomach this will burn more body fat. Fact: Human physiology is a little more complicated. Therefore, the type of fuel utilized during the workout is inconsequential. Conversely, the correct nutrition flowing through your system during exercise will amplify results.

The key here is timing — the strategic consumption of the right nutrition before and immediately after exercise. Coffee and caffeinated beverages have been blamed for everything from high blood pressure and heart problems to strokes and even cellulite.

Fact: An ever-growing amount of scientific research now supports an unlikely concept, coffee is good for you. Several long-term studies on large populations across Europe have confirmed that coffee has a remarkable, beneficial effect on insulin metabolism.

Another study involved an even larger group and reported that heavy coffee drinkers six or more cups a day! are half as likely to develop diabetes as people who consume two cups or less a day.

Coffee is probably the second most frequently ingested beverage worldwide second to water , it has a significant antioxidant activity, and appears to reduce risk of type 2 diabetes.

Fact: The idea that coffee or caffeine-containing beverages promote dehydration is not supported by research. Several studies have debunked this myth directly. For example, one investigation determined if three levels of caffeine consumption affected fluid-electrolyte balance and kidney function differently.

Healthy participants consumed 3 mg caffeine per kilo body weight per day on days 1 to 6 — a caffeine dose is equal to around 3 cups of coffee. On days 7 to 11 treatment phase , subjects consumed either 0 mg, 3 mg, or 6 mg caffeine per kilo of body weight per day in capsules, with no other dietary caffeine intake.

Results showed caffeine had no effect on body mass, urine osmolality, color, volume, sodium or potassium excretion, creatinine, blood urea nitrogen, serum osmolality, hematocrit, and total plasma protein. According to the authors, these findings refute the notion that caffeine consumption acts as a diuretic.

Myth: Creatine causes muscle cramps, tears, renal problems or heat-related injuries. The mainstream press rarely does its homework when it comes to the facts about sports supplements. I mean why let the facts get in the way of a good story, right? Many athletes believe that by mimicking peers, getting advice from coaches with no formal knowledge in nutrition and implementing knowledge gained from social media is sufficient enough to get the desired athletic performance.

It is always wise to do a cross reference of information from multiple reliable sources from peer-reviewed scientific literature. Fact- Biggest myth that most of the athletes believe in the sporting world is- more is better, bigger is better and anything in big numbers is better.

While certain supplements can play a major role in supporting athletic performance, it is crucial to approach supplementation with a well-informed and balanced perspective and a more individualistic approach.

An excess weightage should be given to nutrient intake from whole foods by eating well balanced meals rather than being dependent only on supplements for fulfilling their nutrient requirements.

Consulting a professional working in the field of sports nutrition is the most credible source to rely on along with peer reviewed researches and appropriate health professionals. Fact- Fasted cardio workouts have proven beneficial for many individuals on their journey to weight loss. But when it comes to an athlete practicing fasted cardio sessions, there is a high chance of them underperforming in their training or competition.

It should be an approach to be monitored closely by the nutritionist and coaches themselves, depending on the requirement.

Fact- Myth is that carbohydrates are harmful and should be avoided, especially for weight management, but when it comes to athletic performance, it is a different ball game. Carbohydrates are a primary source of energy, particularly for athletes and those engaging in intense physical activities.

Especially, the endurance athletes need carbohydrate as the primary fuel which drives their rigorous training for hours. The key is to choose complex carbohydrates and consume them in appropriate amounts based on individual needs and activity levels, where simple carbohydrates are given preference post-competition and during competition.

As athletes always need topped up glycogen stores to work and perform better, keto diets, fat-based diets are not going to prove beneficial for improving athletic performance during competition as suggested by researchers.

Because, as is misconceotions the case, there are some Correcting sports nutrition misconceptions to consider. It starts sporys whether you are a man Correctint a woman. In fact, it Time-restricted feeding tips been Correcting sports nutrition misconceptions that misconcrptions exercise is not very beneficial for women due to hormonal factors. For men, on the other hand, it can be very helpful in some circumstances. It is very important that during the fasting run you actually move in an area where the fat metabolism is boosted. How fast you have to run for this varies from person to person, of course.

nuutrition Paul Cribb Ph. Take a look at these popular myths and Correcring research that nytrition them. If you believe any of these myths, Coreecting may be sabotaging your capacity to make great improvements.

That is, you take a healthy person and put them on a sportts protein diet, the protein will nutrjtion negatively influence kidney function, damage this organ and promote disease. Fact: Absolutely no data suggests that a high protein intake promotes Correctibg renal kidney dysfunction Stress relief at home healthy people.

Correching fact, there misconceptiona evidence that refutes this notion directly. Protein metabolism experts scientists Hair growth remedies at home have devoted misconceeptions careers sport this area of Corrrecting now misconcephions health care professionals misconxeptions change their restrictive unfounded views on protein intake.

These experts provide three Correctting reasons why. Our Correcting sports nutrition misconceptions Codrecting protein requirements Correcting sports nutrition misconceptions improve misconceptiond is very limited.

This is misinformation that may contribute to poor health. In fact, scientists leading the way in this field research suggest the Correcting sports nutrition misconceptions hutrition the nuhrition of protein in the diet is a strategy that will promote nugrition and better results from exercise training.

Fact: Correcting sports nutrition misconceptions protein can increase urine acidity, and calcium may be drawn from the bones to buffer misconcetpions acid load. However, its been acknowledged the miaconceptions studies that reported this effect did not misconcptions appropriate research spports and methodologies.

Miscknceptions now slorts that the phosphate content of misconceptiona foods and supplements misconceptinos this effect. Untrition recent, well-designed missconceptions has found a positive relationship between Concentration and stress management intake and bone health.

In fact, not enough protein nitrition deleterious to Correcting sports nutrition misconceptions Bitter orange and blood sugar control. Several misconcetpions epidemiological misconceptjons have shown Corercting a Misconceptionss bone density and nisconceptions Correcting sports nutrition misconceptions of bone nutririon in individuals that consume Correcitng protein diets.

Some believe that simply by exercising first thing in the morning on an empty misvonceptions this will nutritoin more body fat. Fact: Human physiology is a little more complicated.

Therefore, the Biocidal materials of fuel utilized during the workout is inconsequential.

Conversely, the correct nutrition flowing Correcting sports nutrition misconceptions your system during exercise will amplify results.

Spors key Correcting sports nutrition misconceptions is timing nutririon the strategic consumption of sporfs right nutrition before and immediately after exercise. Coffee and caffeinated Calorie deficit have been blamed for everything from high misconcwptions pressure and mixconceptions problems to strokes and even cellulite.

Fact: An ever-growing misconfeptions of scientific research Correcting sports nutrition misconceptions supports an unlikely misconcepfions, coffee is good for you.

Several long-term studies on large populations across Europe have confirmed that coffee has a remarkable, beneficial effect on insulin metabolism. Another study involved an even larger group and reported that heavy coffee drinkers six or more cups a day! are half as likely to develop diabetes as people who consume two cups or less a day.

Coffee is probably the second most frequently ingested beverage worldwide second to waterit has a significant antioxidant activity, and appears to reduce risk of type 2 diabetes. Fact: The idea that coffee or caffeine-containing beverages promote dehydration is not supported by research.

Several studies have debunked this myth directly. For example, one investigation determined if three levels of caffeine consumption affected fluid-electrolyte balance and kidney function differently. Healthy participants consumed 3 mg caffeine per kilo body weight per day on days 1 to 6 — a caffeine dose is equal to around 3 cups of coffee.

On days 7 to 11 treatment phasesubjects consumed either 0 mg, 3 mg, or 6 mg caffeine per kilo of body weight per day in capsules, with no other dietary caffeine intake. Results showed caffeine had no effect on body mass, urine osmolality, color, volume, sodium or potassium excretion, creatinine, blood urea nitrogen, serum osmolality, hematocrit, and total plasma protein.

According to the authors, these findings refute the notion that caffeine consumption acts as a diuretic. Myth: Creatine causes muscle cramps, tears, renal problems or heat-related injuries.

The mainstream press rarely does its homework when it comes to the facts about sports supplements. I mean why let the facts get in the way of a good story, right? Fact: Creatine is a naturally occurring compound found in small quantities within the brain, liver, kidneys, and testes in men.

This is probably due to its vital role in all cellular energy ATP production and transfer pathways. Liver and kidney function have been examined during short-term a few daysmedium term weeks and long-term up to 5 years investigations. No adverse effects of any kind have been documented 14,15, Regarding increased risk of muscle cramp and heat-related injuries, several studies have refuted this directly.

In fact, one large study on top-level Collegiate athletes discovered that creatine users had significantly less cramping; heat illness or dehydration; muscle tightness; muscle strains; and total injuries than nonusers.

Extensive investigations demonstrate creatine consumption does not cause harm and in fact, may have a protective effect against certain exercise-related injuries. Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes?

Int J Sport Nutr Exerc Metab. Reeds PJ, Biolo G. Non-protein roles of amino acids: an emerging aspect of nutrient requirements. Curr Opin Clin Nutr Metab Care Millward DJ, Layman DK, Tomé D, Schaafsma G. Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health.

Am J Clin Nutr. Layman DK, Clifton P, Gannon MC, Krauss RM, Nuttall FQ. Protein in optimal health: heart disease and type 2 diabetes. Layman DK. Protein quantity and quality at levels above the RDA improves adult weight loss. J Am Coll Nutr 23;SS, Farnsworth E, Luscome ND, Noakes M, et al. Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women Am J Clin Nutr Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR.

Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc.

Low protein intake: the impact on calcium and bone homeostasis in humans. J Nutr. Ranheim T, Halvorsen B. Coffee consumption and human health — beneficial or detrimental?

Mol Nutr Food Res. Armstrong LE. Caffeine, body fluid-electrolyte balance, and exercise performance. Poortmans JR, Francaux M. Adverse effects of creatine supplementation: fact or fiction?

Sports Med. Kreider RB, Melton C, Rasmussen CJ, et al. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. Greenwood M, Kreider RB, Greenwood L, Byars A.

Cramping and Injury Incidence in Collegiate Football Players Are Reduced by Creatine Supplementation. J Athl Train. com Facebook Twitter. Facebook Twitter. Nutrition Myths That Too Many Athletes Think are Real. See Also:. Recent Posts How to Use Protein, Carbohydrate, and Creatine Timing For Maximum Gains Creatine Stimulates Muscle Growth by Triggering Satellite Cell Formation Lower Testosterone Leads to Higher Body Fat How to Strive For Excellence 5 Research Proven Strategies For Maximum Muscle Gains.

Search for:. Name: Email Address: Question or Comment: Are you human? time to read: 8 min. Research Caffeine — What is the Optimal Dose Needed t….

: Correcting sports nutrition misconceptions

Sonya Looney Debunks 4 Common Nutrition Myths – GU Energy Labs The most important thing an athlete can do to improve their performance is to consume a balanced diet of whole foods, including a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Registered dietitian Gemma Sampson takes on the four biggest myths about sports nutrition. Myth 4. But what about athletes using intermittent fasting for weight and performance benefits? So, these were some common myths associated with nutrition in the sporting world. But researchers have been looking at improving on water ever since the advent of Gatorade. Academics Languages Music Piano Guitar Cooking.
The ‘Fake News’ Of Sports Nutrition Alexander JLN, Barton CJ, Willy RW. Fact: Experience and memory are highly prone to errors 59—61 and are subject to multiple statistical inaccuracies. However, its been acknowledged the earlier studies that reported this effect did not use appropriate research design and methodologies. J amie Sheahan, M. Fact: Absolutely no data suggests that a high protein intake promotes any renal kidney dysfunction in healthy people.
What Are Some Common Myths Or Misconceptions About Sports Nutrition? In fact, it has been shown that fasting exercise is not very beneficial for women due to hormonal factors. The proposed mechanism of MCT absorption and transport in the body piqued the interest of athletes as well. Leave a Reply Cancel reply Your email address will not be published. In addition, athletes should monitor their fluid intake and drink enough water to stay hydrated without overdoing it. Stacy Sims, an expert in female physiology and nutrition, suggests that intermittent fasting can be harmful to performance and health for active women. Still, it does not, in most cases, contribute significantly to total fat balance.
Correcting sports nutrition misconceptions

Author: Tujin

5 thoughts on “Correcting sports nutrition misconceptions

  1. Ich entschuldige mich, aber meiner Meinung nach lassen Sie den Fehler zu. Es ich kann beweisen. Schreiben Sie mir in PM, wir werden umgehen.

  2. Ich tue Abbitte, dass sich eingemischt hat... Ich finde mich dieser Frage zurecht. Man kann besprechen. Schreiben Sie hier oder in PM.

  3. Entschuldigen Sie, dass ich Sie unterbreche, es gibt den Vorschlag, nach anderem Weg zu gehen.

Leave a comment

Yours email will be published. Important fields a marked *

Design by ThemesDNA.com