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Ten nutritional errors affecting the effect of exercise



you can cheer, lift weights, push, pull and sweat, but you just don't see the results you want. The problem may not be your exercise, but your diet. " Most experts say that diet is 70% of the equation of weight loss, while exercise is another 30%. "Swimming, cycling, running, eating: a guide to your triathlon," said Amy Goodson and M.S., nutritionists at Dallas Cowboy sports. "If you don't adjust your eating habits in the exercise plan, you are very likely." A bad diet will also make you tired faster, increase your chances of burning thin muscles as energy, which will slow down your metabolism. Here are 10 of the most common eating mistakes and how to avoid them. "

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error 1: fasting exercise may sound like a simple way to save calories, and even burn more fat when you're on an empty stomach, said Amy Goodson, M.S., RD, a nutritionist of Dallas Cowboy sports." fasting exercise may backfire. " It's like not fueling a car on a trip. Eating snacks before exercise can provide energy for your activities and improve your feeling during exercise. "If you exercise in the morning, even a little snack will give you energy and keep you going during exercise. Good choices include carbohydrates and lean protein like apple and peanut butter, Greek yogurt with berries and honey, or protein bars. " This will give you the energy you need to plow through your exercise without feeling tired or deprived, "Goodson added. It's also important to find something your body (such as your stomach) can tolerate during exercise.

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error 2: don't drink enough liquid before exercise if you feel weak after exercise, it may be Amy Goodson, a Dallas Cowboy sports nutritionist, who said that at least part of the reason is dehydration. " Many people don't realize that only 2% of the dehydration level in the human body is equivalent to about 10% of the performance decline. With the increase of dehydration, this situation will worsen, "dehydration will not only make you feel tired, but also cause headache and cramp. Drink water or low calorie liquids throughout the day and add 16 to 20 ounces to your pre exercise meal two to four hours ago. Goodson recommends using 5 to 10 ounces during the 30 minutes you start to exercise. During training, continue to drink every 15 to 20 minutes. " If you're a heavy sweater, you may need to drink water at the higher end of the recommended sweater to keep moisture and help prevent performance degradation, "Goodson added,

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error 3: eat a high fat meal before exercise Food

if you eat a hamburger and chips before you exercise, you'll soon regret it. " It. " "It takes a long time for fat to get out of the stomach and digest," Dr. Susan Kleiner said. "This can lead to stomach upset near training." Instead, Kleiner recommends sticking to carbohydrates and a small amount of protein and eating a mini meal 60 to 90 minutes before exercise. To exercise muscles, the diet should contain about 50 grams of carbohydrates (200 calories) and 20 grams of protein (80 calories). If your goal is to burn fat, Kleiner recommends halving that amount.

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if you exercise for an hour or less, water should be all your body needs. But Amy Goodson, a nutritionist at Dallas Cowboy sports, says longer, more extreme workouts require extra nutrition. In addition to training in marathons, triathlons, semi Ironman and all Ironman competitions, many spent hours in the gym. If you're training for 2, 3, and 4 hours, you need to add carbohydrates to the mix, "sports drinks contain carbohydrates in addition to electrolytes to help you replace the sweaty parts. If you train for hours at a time, it's best to take in 30 to 60 grams of carbohydrates an hour. " "Sports drinks do a good job because they not only produce carbohydrates, but also provide water," Goodson said. "Credit: pablocalvog / iStock / Getty Images

error 5: eat high fiber food before training, even if you don't eat hamburgers and chips, but choose big salads, all of which have problems before exercise. Fiber also slows down gastric emptying and digestion, causing gastrointestinal discomfort during exercise, Dr. Susan Kleiner said. Concentrate on fiber for the rest of the day, but not before exercise. " However, generally speaking, fiber works effectively not only to help the digestive system operate effectively, but also to help you lose weight. Kleiner recommends that you add 5 grams of fiber to your diet every day to reduce your risk of being overweight by 11%. This is most effective for insoluble fibers in fruits, dried fruits, nuts and seeds.

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Amy Goodson, a Dallas Cowboy sports nutritionist, said that if you sweat deeply, leave sweat stains and have white thread on it, you are a "salty sweater". For most people, too much sodium in their diet is a typical problem. However, if you're a heavy sportsman, salt is actually your friend, "when you sweat, you lose liquid and electrolyte sodium and potassium. If you don't change these electrolytes, you're at risk for muscle cramps. In addition to sports drinks with electrolytes, Goodson recommends eating salty foods such as pretzels, whole wheat crackers, beef or turkey jerky, ketchup and soup, and even salted foods to meet your extra sodium needs. "


error 7: in addition to eating before exercise, not eating nutrients after exercise, then what you eat can also determine whether you are likely to lose weight, increase muscle or do the opposite." Many people think they burn more calories, lose weight more easily, and neglect to restore nutrition, but the opposite is true, "said Dr. Susan Kleiner, a national nutritionist and author of energy diet.In fact, proper nutrition after exercise will improve your metabolism and calorie consumption, Kleiner said. It can slow down the decomposition of muscle protein and increase the formation of muscle, so your sculpture effect will be improved. Increased blood flow to muscles after exercise allows them to absorb glucose (blood sugar) quickly. Therefore, it's best to eat some carbohydrates and protein immediately after exercise. Examples of healthy carbohydrates include fruits, vegetables, sweet potatoes, quinoa and brown rice or whole wheat crackers. Mix with protein, yogurt, lean meat or fish. Or mix the whey protein shake with fruit and skim milk and / or orange juice, depending on your calories and energy needs.

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error 8: don't eat enough calories to meet your activity needs if you don't eat enough. " "With weight loss and weight loss, most people think it's better to eat less, but nothing is more outrageous," said Amy Goodson, a dietitian at Dallas Cowboy sports. Think of your metabolism as a fire: in order for the fire to burn, you have to add wood. If you lack wood, the fire will go out. Your metabolism is the same. "To promote metabolism in a day, you need to eat nutritious food continuously. If you don't, your metabolism will eventually slow down, Goodson said. In addition, eating too few calories can make you feel bad during exercise. If you don't have enough fuel, you usually slow down in aerobic exercise, can't lift weights, and are unlikely to see the effect. "

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error 9: people who do not take nutritional supplements when they are guaranteed food priority, busy, active and athletic will find it difficult to plan enough food throughout the day, especially if they work hard to train, Dr. Susan Kleiner said," carbohydrate and protein supplements play an important role when it is convenient Function, at the right time, with the right nutrients to support nutrition and performance needs. " It is open to health supplements such as multi vitamins and minerals, fish oil, vitamin D and probiotics, which are important to ensure the basic health of energy. Kleiner said demand is high, "and it's hard to consume the amount of food needed to achieve optimal health."

correlation: 43 supplements exposed and fat burning make it an essential part of your diet, whether you want to increase muscle or lose weight. The heat generating effect of protein (the number of calories needed for digestion, absorption and use) is 20% to 30%, while carbohydrate is only 3% to 12%. Dr. Susan Kleiner said, "this basically means that it takes a lot more calories to digest and use protein than carbohydrate. When you have protein in every meal and snack of the day, your fat burning potential increases, "which is more satisfying. The best choices for lean protein include eggs, chicken, Turkey, fish, lean red meat, low-fat or nonfat dairy products (such as Greek yoghurt) and vegetable protein. When you want to eat a high-fat or high carbohydrate snack, Kleiner recommends a protein shake instead of the highest efficiency of fat burning and muscle growth.

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What do you think? Have you ever made these mistakes? What changes can you benefit from? What changes will you make? What's your favorite food before and after exercise? Please let us know in the comments below.

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