The most frequently asked nutrition questions among athletes
The more we know, the more we doubt, the athletes become very anxious and curious and we want to learn how to improve, both when training our sport and when it comes to eating right.
Should you eat before a workout?
Timing is in fashion, now not only do we have to take the right mix of foods containing carbohydrates, fats and proteins every day, it is also important when we eat each food or ingredient. The chronology seems increasingly important, and it’s clear that there’s no point in eating carbs after a marathon arguing that we’re tired and have to replenish energy, if we don’t take them the night before or at breakfast, to counter the marathon with energy. The general idea is that you should eat two hours before your workout, but there are no rules anymore, eating a banana 20 minutes before a race can be helpful if you feel hungry, or wear a gel or bar in your cycling jersey. a bird. You set the rule when you test yourself in training and know how your body responds to food and timing. The right thing is that you know your feelings and know how to interpret hunger and what the body is asking of you, and adapt it to the exercise you are doing or what you are going to do, each one is different.
Does fasting training lose weight?
Oh, Mom, what an inconvenience this is! This old boxer trick is effective if
You followed hard boxer training, and if you don’t know what it is, watch the movie Rocky again and remember that scene where he climbed stairs at dawn to lose weight and get back into shape. Then he went to the slaughterhouse to “stick” pieces of hanging meat, worked, went back to training and ate enough, only to be weighed on the scale on the day of the fight. If you want to lose weight, go on a diet and train better because no study so far has shown that this method works if it is not linked to diet and training.
When to eat proteins?
As for proteins, there is a whole world of theory, where you have to eat amino acids right before strength training, but you have to mix them with carbs for energy, and then you have to eat proteins right after your workout, because that’s when they open up . A window that allows the muscles to better absorb these proteins. And we can complicate it with Branched Chain Amino Acids that can be taken earlier as an energy source in long-term efforts, or later to help muscles recover… My advice: Don’t overburden with proteins if your diet is varied and your training is normal. If you have a specific goal and are not recovering well, seek professional help from sports nutrition experts who can advise you on the best product for you.
Are carbohydrates fattening at dinner?
There is also an increasingly popular idea that carbohydrates should not be eaten after eating, protein should be eaten at dinner and not gain weight. Chronodite has no scientific basis, but it works because it “regulates” meals and when you think you’re putting it in your mouth, if it’s a food that’s high in fat or protein, you “cut” the eating and you do. Best. What is certain is that proteins have a satiating effect and that carbohydrates, especially those with a medium or high GI, are not satiating and can cause more desire to eat more, especially in people with anxiety who calm their problems by eating Because carbohydrates are associated with sweet, affectionate, childhood, and of course chocolate calms a lot, but if you abuse it and you will end up with a few extra kilos, you will have to stop training, which calms more and does not cause emotional imbalances.
How much should you drink a day?
The general rule is 8 glasses of water, about 2 liters, but it all depends on your age, weight, height, what you are training, what you sweat, weather, humidity, altitude … and even the hours you don’t sleep. The longer you’re awake, the more hydration you need, especially if you’ve been exercising and sweating and losing fluids. But do not drink too much water, drinking more than 3-4 liters of water per day may be the cause of stomach and digestive problems, fluid retention, weight gain, etc. And if you drink water during prolonged efforts like a marathon, you could end up with hyponatremia, when the extra water dilutes the concentration of the blood, a very dangerous change that could end in the death of the runner who was just trying to follow the drinking water rule at every marathon refreshment station.
What is not right depends on each person and each moment. Make the hydration appropriate for your day and your physical condition.