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8 Common mistakes in the athletes diet

8 Common mistakes in the athlete's diet

Mireia Cervera 10 November 2016

Discover in this post the most common mistakes in the athlete's diet that end up damaging performance and health. No medicine is as powerful as a good diet.

To be a good athleteFood is one of the basic pillars, since in nutrition lies the effectiveness of performance and the quality of our health.

Training is often given more importance, leaving food in the background.forgetting that a good nutritional state is key to a good performance.

But eating in a correct and balanced way to get the most out of sports is not as easy as it seems. And that is why we are going to explainThe most common mistakes made by athletes in their diet.

Protein excess
It is common in the general population and especially in athletes who want to increase muscle mass. A prolonged excess of protein in theTime entails health risks (increased plasma ammonium and urea concentration altering kidney and liver function, bone decalcification ...)

Consuming between 10 and 15% of proteins of total caloric value youWe have enough and leftovers to gain muscle mass.

Supplement abuse
We often believe that if supplements are good, the more we eat the better. However, supplements are just that, "supplementsthey mentor the diet "and in addition, the vitamins, minerals or hormones that we can acquire through them only work effectively in certain doses. The inappropriate use of supplements and food supplements for the practice of sportsIt can cause serious damage to kidney function, as well as liver problems and hypertension. Always consult a professional to assess the suitability of taking supplementation and the dosage.

If the diet is balanced as much asuro is that we do not need the supplements.

Substitute food for bars and drinks
Many bars contain a good supply of carbohydrates, and some even protein. But they are not enoughas to replace a meal, that is, it is not appropriate to change lunch or dinner for one or two bars.

The bars are a good option to take as snacks mid-morning or mid-afternoon, or even an hour before trainingro for after this one.

Forgetting about proper hydration:

Some athletes do not drink enough fluids to replace water losses. Loss of water and electrolytes through sweat and breathing can be significant and pputting the athlete in danger while exercising. Water should be the first and most important source of hydration for the athlete.

It is necessary to drink before, during and after exercise, and never wait to be thirsty. The correct hidratation is essential, necessary for optimal physical activity.

Do not eat anything before training
To be able to train, energy is needed from food and that weAllow to have glucose reserves at an optimal level, and to be able to train in good condition. Half an hour before you can have a juice, a piece of fruit, some nuts ...

There is no question that eating the right foods at the right timesignificantly improves performance and weight, as well as future health and well-being. The ideal diet is one that allows us to cover all our nutritional needs, without excesses or deficiencies, for optimal sports practice.

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale