7 truths about proper nutrition and training.
Information about diet and exercise can come from all sides, and it's not easy to figure out what's worth spending time on, and sometimes it can be completely overwhelming. Should I avoid carbohydrates or eat them? Eat less on rest days? Exercise before you can indulge yourself? With so many rules, it can be hard to know what to believe. Here are six truths about diet and exercise that you not only need to know, but that will help dispel some common myths.Calorie balance with adequate nutrition
Even though total calories are a major factor in healthy weight loss, it doesn't have to be achieved through exercise alone. In addition, this theory does not take into account how the body adapts to changes in diet and exercise.
Creating a calorie deficit through a combination of exercise and diet is the most optimal way to lose weight. However, diets alone are not enough.
Food culture and restrictive eating plans tend to pose a bigger problem for dieters than their original goal of losing weight. Too much calorie restriction and/or excessive exercise lead to eating disorders, including overeating, and cause hormonal changes that stimulate appetite and may be the reasons that you do not lose weight.
Instead, focus on the balance of nutrients and sufficient calories throughout the day, which will help you feel full and satisfied. By giving your body the nutrients it needs while maintaining a small calorie deficit and/or including regular physical activity, you will be able to achieve your goals without leaving yourself hungry and without feeling that you are missing out on all your favorite foods.
Nourish your body on rest days
Since weight loss is the result of a calorie deficit over time, there is no need to reduce calorie intake on rest days. On the contrary, nutrition on rest days is important for the recovery process. Saving valuable calories from protein, carbohydrates and healthy fats can prevent you from recovering optimally and put you at greater risk of injury or even stop progress in weight management.
And, as it turned out, more frequent meals on rest days are associated with an improvement in appetite and a feeling of satiety. Rest days are also a great opportunity to nourish your body and take a break from routine.
Tune in to the natural signals of hunger and satiety of your body. You may find that you don't eat as much on rest days, or vice versa. Listen to your body and eat accordingly.
Protein shakes are optional
There are not as few opportunities to supply muscles with protein during training as there used to be. While it's important to consume protein daily to maximize your workouts and muscle building potential, the type of protein and the time you do it is not that important unless building muscle is your goal.
You can still reap the benefits of increased protein intake by taking the time to swallow a protein shake immediately after leaving the gym. No matter what time you eat protein, the body will use it and direct it to where it is needed most, for example, in the muscles after hard work. However, if one of your goals is to build muscle mass, a post-workout meal or a cocktail with protein and carbohydrates should be consumed within 1-2 hours after training.
But if you really enjoy eating protein-rich foods or snacking before and/or after a workout, that's fine too! Just know that it doesn't have to be a protein shake. It can be a protein-rich meal made from whole foods such as Greek yogurt, chicken, beef, eggs, soy, or whatever you prefer.
Energizing your body before training
Fasting cardio sounds like a great idea — burn more fat while doing the same amount of work. But the reality is that exercising on an empty stomach does not lead to burning extra calories compared to if you ate in advance.
In addition, physical exercises require energy for optimal performance and without the risk of injury. Saving on food before a workout deprives your body of the nutrients needed for a great workout.
What you eat before training should not be huge, even a banana will be enough. Putting food in the stomach is necessary for a high-quality workout, and in any case you will burn the same amount of calories.
However, if you feel unwell, have acid reflux or suffer from an upset stomach, if you eat before training, do not force yourself to eat. You have to do what is right for your body.
Give preference to proteins and carbohydrates after a workout
Ideally, after a workout, you should give priority to proteins and carbohydrates, since they are the most important macronutrients for the recovery and refueling process. Regardless of whether they are low-calorie food options, they don't actually promote muscle building or weight loss after a workout. Not to mention that adequate refueling depends on the appropriate portion sizes.
Malnutrition at any time, especially during fitness classes, can put you at greater risk of injury and prevent you from achieving your goals. It is advisable to consume 20-40 g of high-quality protein within 2 hours after training. It is almost impossible to achieve this in a low-calorie way.
You don't need to avoid carbs
The good news is that you will never have to avoid carbohydrates, including after a workout. Carbohydrates provide energy and play a role in many cellular processes. During exercise, energy reserves (glycogen) are depleted, so after exercise, carbohydrates are important for replenishing glycogen reserves and they contribute to recovery. Eating carbohydrates after a workout can help you build muscle and burn fat.
To deserve food is inefficient
The concept of earning food by physical exercise is inefficient and risky. Using ideas like "I deserve it" hints that exercise is a punishment. You are a human being. You don't have to earn for food, and you deserve to enjoy food and exercise, and not be punished for it.
When you give a negative connotation to diet and exercise, your attitude towards these things becomes negative, and your attitude towards food worsens. An unhealthy relationship with food can lead to disordered eating behavior and an endless cycle of constant desire to lose weight or change your body.
Not to mention the fact that you can chase a "ghost". We often underestimate the number of calories burned during exercise, and the number of calories in food can vary greatly. In this sense, it is almost impossible to compare food with the number of calories you burned during a workout.
Instead, try to change the way you talk (and think) about diet and exercise. If the reason you eat or exercise is negative, or if you focus only on the physical result, perhaps these are the wrong reasons. If you exercise simply because you like it, it improves your mood or, for example, you can sleep better, then you are on the right track.
Result
You know your body best, not the one who offers you fancy diets or social media hype. Your journey in the field of fitness and nutrition will evolve and change. Focus on listening to your body and practicing steady habits.
The next time you hear diet or fitness advice, take a moment and do your due diligence. Where did the information come from and what studies confirm it? If you are having trouble understanding the data or are struggling with your thinking about food and exercise, a doctor or nutritionist can help you distinguish fact from fiction and find what works best for you.
