Ten false? MYTHS OF SPORTS NUTRITION: Part 2

Feb 11, 2015

by 226ERS #FeedYourDreams

In the first part of this list of Ten false? MYTHS OF SPORTS NUTRITION We saw five examples of myths related to nutrition that I think are wrong or that, at least, they are not absolute as many think.

In this second part we continue along the same lines until the list with the round figure of a dozen is completed.

6.- It is necessary to load carbohydrates before competitions.

The first would be see if you know how to do, then see if it is tolerated well and in case it is answered that yes to both questions, whether it is beneficial or not. Before a competition, it is not necessary to make a discharge and load of carbohydrates reserves but can be sufficient withr An adequate food to reach the optimal level in that competition. Do it well It is not as easy as some think (I don't know how many days as not as hydrates and I burn them, then I hit a bread and, wing, my body loads again and above, more quantity) and, nevertheless, it is more risky than they believe (we can arrive with less reserves than expected, we can annoy it in those days of emptying, we submit the body to a stress that must be trained, ...). It is useful and works, but it is still One more tool we can use or not, it is not essential or necessary.

7.- The cramps are due to a lack of salts.

It is a mistake to stick to salts thinking that we are going to avoid cramps because, although they may come due to an ionic imbalance, there are Many more causes: Lack of energy, excess demand, lack of general training or that acalably muscle, ... Nor is it of anything to be a week before I drink, I don't know how much salts and, in fact, it is something that It can even be bad If it is a drink that is also energetic, not just salts. So bad is to go from salts as to fall short so what needs to be done is take the right amount, which we need that we will have previously tried to identify and that will depend on the weather, physical effort, previous hydration level, etc.

8.- When we can no longer be because we have run out of energy.

It is likely to be so but it may also be that the muscle has collapsed because It is no longer able to clean all the residues of the metabolic processes, that we have had an imbalancing of salts, that we have a bad hydration, that we already participated tired, that we are stopping because it has fallen the central part (eg breathing, ...). It would be great that we were like a car and that when we were left without energy we could take a gel or similar to fill the deposit and, wing, to step on the accelerator to the fullest, But not, it's not so simple.

9.- You have to drink a lot of liquid, even if you are not thirsty.

As with salts, you have to take the fair liquid, Neither, no less. It is so bad to take too much liquid as too little, everything has its problem because in both cases We produce an imbalance in metabolic processes. It is very good about not waiting to have a feeling of thirst but you have to think about whether we have the stomach with the liquid stuck and we are not assimilating it, If we really need it, the type of liquid, weather conditions, etc.

10.- As soon as you finish the exercise you have to eat and drink to recover.

What needs to be done just to do is make a adequate recovery That, in some cases it will involve eating and drinking taking certain nutrients, in other cases it will be cooling and return to calm, ... and many times will be all things. It is not the same A top -to -butt -short series with a lot of rest and little training volume than a five -hour exit running through the mountain or rolling with the bike. In addition, even in the case of the well -known “metabolic window” (that says that in the minutes after exercise the body is more receptive and that it is the ideal time to replenish nutrients), it would be necessary to Analyze it carefully as they are demonstrating Some current studies that conclude things as curious as it seems that it is not a period as short as it has been traditionally thought (30’-40 ’), that in certain efforts, if it has begun with a good amount of reserves and has been supplemented before starting it can even be unnecessary, etc.