Spread the love What does it mean to lose weight? In the context of medicine, fitness or health to lose weight refers to reducing your total body mass. That may be lean muscle mass, body fat or even loss of fluids. Weight loss can be intentional or unintentional….
Common Sports Nutrition Mistakes You Must Avoid
You have probably made some common nutrition mistakes along the way, trying to maintain healthy and balanced lifestyle. Go easy on yourself. Everyone has made them. No one was born with all the knowledge there is. Even professional athletes make mistakes in their pre-seasons and at the end lose some medals (money). You should try and correct the mistakes. You can do thousands of crunches, but without proper nutrition your abs will never see the light of day. Additionally, you will probably struggle with every muscle, triceps, biceps, back etc. if you do not eat right. Let me point out some things to look out for.
Here is an article about what does it mean to eat healthy in the first place: Eating Healthy – Explained & Benefits of Healthy Diet?
Also, make sure you have your macronutrient ratio set up, according to your needs: Guide to Macronutrient Ratio for Weight Loss, Weight Gain & Maintenance
Common sports nutrition mistakes
Running Away From Fat
A lot of people, men and women, avoid fat at all costs. They think that is the only way they can get lean. Well, the belief that fatty foods will make you gain weight is not entirely false. Fat does contain twice the calories than protein and carbohydrates per gram. But, avoiding fat altogether is a big mistake. If you drop your fat intake below 15% of your daily caloric intake you can do damage to your organism and hormones it produces. Furthermore, fat has a variety of nutritional benefits, including its aid in brain development and the absorption of fat-soluble vitamins A, D, E, and K. Fat also provides linoleic and linolenic acids- the fatty acids that our bodies need but cannot produce on their own.
Solution: Try and opt for healthy sources of fat. Butter, eggs, red eat, avocado, fatty fish, nuts, chia seeds, extra virgin olive oil, dark chocolate (in moderation) and coconut oil are all just fine to be included in your nutrition. Just make sure it fits well in your macronutrient ratio and daily caloric intake.
Removing Certain Foods Altogether
It is a fact that certain foods provide more healthy benefits with fewer calories than others. But, naming a food “good” or “bad” is wrong. Well, if you ate couple of slices of delicious cake, ate second to none fresh fruits and you did not do any exercise, then, of course that cake would be bad for you. But, if you ate those couple of slices and still went out and did your workout, then my friend, the cake came as a reward and is not so bad.
Solution: If you follow your diet and workout plan regularly, then it is not a problem to eat some of your favorite sweets. Keep in mind that moderation is key. Eating those couple slices of cake everyday will just make your diet plan that much more difficult. As a result, try and limit your favorite unhealthy indulgences rather than eliminating them completely.
All That Matters is Calories
It is not just about hitting your daily calorie goal. By now, you have probably learned that we get calories from out macronutrients: carbohydrates, proteins and fats.
Hitting your calorie benchmark by eating junk food full of trans fats and simple carbohydrates is not the same as getting those calories from well balanced diet of protein, complex carbs and fats. Obsessing over every calorie makes for an inflexible, impossible-to-maintain diet, unless you are a pro athlete and all that is asked of you to do every day is to eat and train.
Solution: First of all, make sure you are hitting you number of calories from the right sources: protein, fat and complex carbs. The type of calories you take in will determine how easy you will reach your desired goal. Additionally, read the label and balance your diet accordingly. Try and see what works for you. Eating different foods, affects you body and hormones differently. The more healthy foods you include in your nutrition, the fewer cravings for junk foods you will have.
Avoiding Pre and Post Workout Meals
If you think that skipping these meals will enhance the fat burn, you are mistaken. The pre-workout, post-workout and breakfast are the most important meals of the day. The pre and post workout meals are the least likely to get converted to fat. You are going to deny your body the nutrients it need the most at the time and you will end up feeling nauseous. If you do not eat your pre-workout meal you will not be able to give your best when training. Additionally, if you skip your post-workout meal you will affect your recovery (in a bad way).
Solution: You must remember that it is your total calorie balance at the end of the day that matters. Before your workout, you should try to eat a light snack or meal about 1 to 1 ½ hours before working out. Choose something high in carbohydrates and lower in fat, fiber and protein. Doing so will make sure that you have enough fuel for your workout . After training, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. You want to consume a ratio of about 1 gram of protein to 3 grams of carbs and a bit of fat. This will be far more effecting at burning fat than skipping meals.
Not Getting Enough Protein
The health authorities recommend about 56 grams of protein for men and 46 grams of protein for women per day for sedentary people (numbers differ, but it is between 50 and 60 grams for men and 40 and 50 grams for women). Therefore, this protein intake may be enough to prevent deficiency, but it is not enough for optimal health. Studies have shown that higher protein intake can be beneficial for you, especially for physically active individuals. Additionally, a study has shown that bodybuilders (even average people going to the gym) need more protein to maintain their physique. That is for maintenance. When in bulking phase they consume at least three times the recommended intake. Furthermore, because of the high satiation of protein, it can make you eat less and lower cravings without even noticing.
Solution: If you want to gain and/or maintain muscle mass, or even lose weight, it is important to consume enough protein. Most studies and experts suggest that between 0.7 and 1 gram per pound of lean mass is sufficient.
Consuming Too Much “Healthy” Products
Every year more and more people are starting to get “health conscious”. Believe me, when I see the healthy food aisle and it looks like it is a library (everyone is reading the nutrition label) it brings joy in my life. But, a lot of those people do not understand the real meaning of it. Why would you buy processed, dried tomatoes when it is the season for tomatoes, even though it says organic, organic sugar only etc.? Just go and buy and enjoy some fresh tomatoes. They are 100 times more nutritious and healthier. The marketers have taken notice of this growing market for “healthy” foods and brought all sorts of foods that are supposed to be healthy.
Solution: Always opt for fresh and unprocessed foods. Avoid processed and packaged food, even if it is in the “healthy” aisle. Do some research on the internet and find out when certain foods are harvested. That is the best time of the year to buy them. Because different foods are harvested in different time of the year, it will bring some variety in your diet. Especially with fruits and vegetables.
Using Too Much Supplements
You should use supplements for supplementing. You will get nowhere is you consume 80% of your daily protein intake from whey protein. The supplement making companies promise fast results, whether it is for fat loss or muscle gain. But think, if it was that simple and the products were as effective as they claim, wouldn’t they be illegal? If you could take few scoops of muscle gainer or protein powder and look like Ronnie Coleman or Jay Cutler when they are competing, bottom line, they would be forbidden to use in those competitions.
Solution: Supplements are helpful when used correctly. The key to a good physique is good nutrition, rest, patience and intelligent training. You must make sure that your daily habits and diet are healthy and on-point before reaching for any supplement. They should just give you the “final push” towards achieving your goals. Plus, when you are not using them correctly, they will work against you and not for you.
There you go. The most common mistakes regular people and even athletes make when it comes to healthy nutrition. Sit down and really take a look at your nutrition and training. Is it really healthy and are you getting results? Try and correct the mistakes you have found in your healthy lifestyle. If something is bothering you, research it or write it up in the comments. I will be more than happy to answer.
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