Dispelled popular myths about sports nutrition

In these myths many believe.

The main question that torments women for many decades: what to eat to lose weight? We dispel the most common myths in the field of sports nutrition.

Myth # 1: to build muscle, you only need proteins

Proteins really need. They are the building blocks for muscle mass. But don’t go to extremes. In order for the muscle-building process went fine, requires energy, which the body can obtain only from fats and carbohydrates. So the food must be balanced.
According to the latest who recommendations, balanced nutrition is considered to be the following ratio: 45-55% carbohydrates, 10-30% protein, and 10-25% fat.

Regarding the latter, the “good” fats are best obtained from vegetable sources (oils, seeds and nuts). And as protein meal suitable lean meat, legumes, eggs and fish. Well and not superfluous to recall that the less processed and the more natural will the products on your Desk will be the healthier diet.

Myth # 2: carbs make you fat

This statement has some truth. If abusing sweets and foods rich in refined carbohydrates such as white bread or pasta, the weight will increase. Moreover, over time, can occur and health problems. However, it is not necessary to include in the black list of so-called “good carbs”, which include whole grains, cereals, fruits and vegetables. They deliver fuel for life and are a source of important nutrients and fiber.

Myth # 3: If you eat less, you will definitely lose weight

Control portion size – a good thing, and promotes weight loss. But we need to clearly understand what is “less than” and in any case, to prevent strong feelings of hunger. Today most nutritionists advise you to eat little but often. This strategy allows not to bring the situation to overeating, which is fraught with a set of extra pounds.

Myth # 4: the day Before a workout, you can afford to dine tightly

Actually it’s pretty bad practice. Experience shows that those who think so, are usually mentally exaggerate the expected consumption and eat more than I should. Of course, sports help to increase calorie consumption, but, alas, not as much as we think. A balanced diet is the base. And best of all the time to keep it in mind. Generally, any separation then worked through to the end, and begins the process of unwanted fat accumulation.

Myth # 5: Lunch is the main meal of the day, after six o’clock there anymore

Recent studies have shown that a big difference in what you eat at different times of the day – no. One thing is really important – a balanced diet that provides the body with proteins, fats, carbohydrates, vitamins and minerals. Nevertheless, certainly, there are some General guidelines.

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