There is no reason to feel bad if you snack after 6 p.m. There is no right or incorrect time to eat; instead, it is determined by your workout and sleep pattern. If you prefer to go to the gym or your local grassroots football in the evenings, eat a light meal 1-2 hours before you go, and then have some post-workout snacks.
Eating protein-rich foods after an exercise will help you refill glycogen stores and heal muscles, lowering your risk of overuse problems. This is especially helpful following muscle-building activities.
Myth 2: Carbohydrates Will Make You Fat
Many people believe that carbs induce weight gain, although this may be the most common fallacy regarding dieting. Carbohydrates are vital for a sports diet since they not only minimize your risk of injury but also play an important role in recovery.
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Carbohydrates feed your body and aid in muscle building by delivering energy, managing blood glucose, and enhancing metabolic activities, according to research (2). This is especially important during a sports injury, when we are more prone to muscle loss and require more glucose and energy.
During an injury, potatoes and whole grains such as bread and rice are recommended carbs. However, this does not imply that you should follow a high-carb diet. Caroline Hind, Registered Clinical Nutritionist at Nutrable, advises, “Increase carbs around your sessions, but focus on protein-rich foods with plenty of colorful vegetables the majority of the time.”
Myth 3: A Vegan Diet Will Not Help You
Veganism is becoming more popular among athletes, ranging from tennis legends like the Williams sisters to British racing driver Lewis Hamilton.
A plant-based sports diet often has less fat and more fiber and carbohydrates, which helps to enhance blood viscosity and aerobic capacity. This permits more oxygen to enter your muscles, improving endurance and athletic performance (3).
During an injury, a vegan diet delivers lots of proteins that are beneficial to muscle tissue rebuilding and rehabilitation without the inflammatory effects of meat. There are numerous ways to obtain protein from a plant-based diet. Tofu, soya, wheat, and peas are all good vegan athlete protein sources.
If you are a vegan, here’s what Caroline Hind, Registered Clinical Nutritionist at Nutrable, recommends, “Anyone reducing their intake of animal-sourced foods should consider how to compensate for these bone-building nutrients.” Supplemental protein powders, collagen, mineral and vitamin formulations, and a low-sugar, whole-food diet can all help.”
Myth 4: Salt is Terrible for You
Just as athletes require more protein, salts play an important part in a sports diet. If you sweat frequently, you need more salt since it helps maintain body fluid balance and keeps you hydrated. Sodium losses during athletics may reduce blood volume and the amount of oxygen required, putting stress on your cardiovascular system and increasing your chance of injury.
Sports beverages with sodium help your heart and body prepare for physical exercises and rehydrate your body. Endurance runners’ performance was greatly improved by supplementing with sodium bicarbonate, according to research (4).
Myth 5: Protein is All You Need for Healing
Vanessa Peat, Performance Nutritionist and Co-Founder of UCU says, “In fact, the reality boils down to all of the following “R’s.”
Rehydrate:
After exercise, drink a homemade rehydration drink to restore the fluids and electrolytes lost via sweating. A DIY electrolyte drink is simple and affordable to produce.
Recharge:
It is critical to replenish your glycogen levels, which are your primary fuel source, following exercise to ensure you are ready for the next session. This can be accomplished by eating some fruit, pasta, or white rice after your session to provide a fast release of carbohydrates.
Rest:
It is critical to ensure that you take time to recuperate after your workout, and that you get enough sleep.
Repair:
It’s crucial to take protein after exercise to provide your muscles with the building blocks they need, but don’t forget the other three R’s.
References:
- Smith NJ. Nutrition and athletic performance. Prim Care. 1984 Mar;11(1):33-42. PMID: 6561683.
- Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.
- Pohl A, Schünemann F, Bersiner K, Gehlert S. The Impact of Vegan and Vegetarian Diets on Physical Performance and Molecular Signaling in Skeletal Muscle. Nutrients. 2021 Oct 29;13(11):3884. doi: 10.3390/nu13113884. PMID: 34836139; PMCID: PMC8623732.
- Grgic J, Pedisic Z, Saunders B, Artioli GG, Schoenfeld BJ, McKenna MJ, Bishop DJ, Kreider RB, Stout JR, Kalman DS, Arent SM, VanDusseldorp TA, Lopez HL, Ziegenfuss TN, Burke LM, Antonio J, Campbell BI. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. J Int Soc Sports Nutr. 2021 Sep 9;18(1):61. doi: 10.1186/s12970-021-00458-w. PMID: 34503527; PMCID: PMC8427947.
Source: Medindia
