Nutrition of the athletes is no longer a marginal topic – it is essential to performance. However, despite the increasing attention, the wrong information is still rampant. From confusion that carries carbohydrates to misleading fictional training, many athletes make decisive mistakes that offer their performance, recovery and long -term health.
In this article, we will collapse Seven legends of joint endurance feeding– Explain the true science behind them. These ideas come directly from a sports dietitian in support of the athletes tolerance at all levels.
Wrong concepts of sports nutrition
1. Legend: Eating more food will improve performance
Some athletes believe that “loading carbohydrates” or eating large meals before the race gives them an energy feature. Unfortunately, it can be excessive amounts – especially before the event – with reverse results. It often leads to Puffiness, spasm and stomach painEspecially when unfamiliar foods or excessive fibers and carbohydrates are consumed.
Why does it happen:
During exercise, blood flow is directed away from the intestine and the work muscles (De Oliveira et al., 2014. This makes digestion less efficient, which increases the risk of intestinal distress.
also, More carbohydrates do not always mean more fuel. The 2020 review found that once the carbohydrates that were carried out before the exercise before, the rate of carbohydrates metabolism during exercise does not exceed the high eating et al., 2020. But skipping carbohydrates completely leads to poor performance. So, The timing and moderation of meals a task.
Main meals:
Eat the foods your body is well. Focus on easy-to-digest carbohydrates before the race-test your fuel strategy during training, not on the race day.
2. Legend: fast -digesting carbohydrates are always better during exercise
It is a common belief that “fast” carbohydrates are like glucose superior to energy during long events. But this Very simplified.
This is the real story: Your body can only absorb 60 grams of one type of sugar per hour (Jeukendrup, 2014). But combining different sugars – such as glucose and fructose – allows the body to use it Up to 90 grams per hour Or more.
example:
In one study, a mixture of glucose and fructose increased carbohydrates by 75 % compared to glucose alone (Currell & jeukendrup, 2008).
What this means for you:
- For short events (less than two hours), the source of sugar is often sufficient.
- For longer events, use products with Multiple transport carbohydrates (For example, glucose + fructose or Maltodextrin + fructose) to improve energy and digestion.
3. Legend: It does not matter how Get your calories
Some athletes believe that as long as they reach their goals of calories or large nutrients, the shape – solid food against liquid – does not matter. But this is not true, especially during endurance.
Why do it matter:
- Solid foods It requires more digestion, which can be a problem during highly influential activities such as running.
- Liquid nutrition (Like gels or beverage mixtures) They are absorbed faster and cause fewer stomach problems, especially during long races.
advice:
- CyclistsYou can withstand solid options such as energy bars or rice cakes.
- The contestants/trioAdhere to fluids or gels associated with water for easy digestion.
4. Legend: fat does not help in performance
Many tolerant athletes avoid fats completely, believing that they are slow to digest and will not support energy needs. But this is only partly true.
Here are the nuances:
Yes, The fat is slower digestionSo you should not eat a high -fat meal before the race. But during longer efforts, less intense, your body It relies heavily on fat metabolism For fuel-especially if you are a good trainer.
Fun truth:
Athletes often burn tolerance from fat and maintain glycogen during exercise. If your diet is very heavy and low in fat, your performance may be a plateau.
Suggestions:
- Add healthy fats (such as nuts, seeds and fatty fish) to daily meals.
- Avoid high -fat meals immediately before training or race.
5. Legend: If he works for them, he will work for me
Copy the nutrition plan for another person – whether it is your training partner or a professional athlete – is risky.
Why?
Everyone has different energy needs, digestive speeds, sweat prices and metabolic responses.
example:
If the amateur bicycle passenger tries to match the amount of professionals – 100 grams of carbohydrates/hour and 1 liter of water – they may feel bloated or watermelon. Eating high carbohydrates without appropriate adaptation can overwhelm the intestine.
Best practices:
Start with general guidelines (for example, from 30 to 60 grams/h) and control it based on training data, body weight, and personal tolerance.
6. Legend: I must drink water constantly during exercise
Excessive stimulation of danger can be like dehydration.
During prolonged endurance, Your body loses both Liquids and electrolyte (Sodium, potassium, chloride). Water replacement can only lead to Lack of sodium bloodIt is a condition that may threaten life due to the low sodium in the blood.
What to do instead:
- Use The dissolved is mixed with electricity or sports drinksEspecially in long events or hot weather.
- Measure your sweat rate to customize your fluid intake:
formula:
(Pre-exercise weight-after exercise + consumer liquid-urine size) ÷ Hours = sweat rate (L/hr)
Additional advice:
Drinking Cold liquids In hot environments it can help reduce the basic body temperature.
7. Legend: Training helps burn more fats
“Train Low” (with low carbohydrates) is a modern tactic, but it comes with risks – especially for endurance athletes.
problem:
Training to endure my phone. If you do not consume adequate carbohydrates or protein, your body may begin to break the energy tissue of energy (tarnopolsky, 2004).
solution:
Furture your sessions with carbohydrates and a little protein to protect the muscles and support recovery. For long exercises, protein inside the session (such as BCAAS or small carbohydrate protein groups) can help reduce muscle breakdown.
to caution:
Fishermen can be effective when used selectively and in the correct training stage – but your default approach should not be.
Conclusion: The allocation exceeds popularity
Understanding the truth about nutrition requires more than followers. This means identifying and controlling your body’s unique needs. The correct strategy Personal, evidence based, and testing it in training– Not on the day of the race.
If you want to help improve your durability, contact a personal consultation with a sports dietitian. Whether online or personally, we can help you fuel the smartest and better performance.
Reference
- Tarnopolsky, M. (2004). Protein requirements for tolerance athletes. Nutrition, 20 (7-8), 662-668. https://doi.org/10.1016/j.nut.2004.04.008
- Currell, K., & Jeukendrup, AE (2008). Exclusive tolerance performance with multiple transmission carbohydrates. Medicine and Science in Sports and Exercise, 40 (2), 275-281. https://doi.org/10.1249/mss.0B013E31815ADF19
- Jeukendrup, A. (2014). Step towards personal mathematical nutrition: Eat carbohydrates during exercise. Sports medicine, 44 (Appendix 1), S25 – S33. https://doi.org/10.1007/s40279-0148- Z
- De Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Digestive complaints during exercise: spread, causes, and nutritional recommendations. Sports medicine, 44 (Appendix 1), S79 – S85. https://doi.org/10.1007/s40279-0153-2
- Rothschild, Ja, Kilding, AE, & Plews, DJ (2020). What should I eat before exercise? Nutritions, 12 (11), 3473.
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