From a beginner to a seasoned pro, your knowledge of exercise can go from zero to being able to educate novices with ease. But can you really avoid all the pitfalls and tricks along the way?
Let's test it out!
Does eating more protein build muscle?
Muscle fibers are damaged during exercise, and strength training stimulates muscles to grow bigger and stronger. While muscle tissue is made of protein and athletes do need more protein than the average person, most athletes can easily get their daily protein needs. Excess protein just turns into extra calories.
The body's protein needs are not very high. Endurance athletes should consume 10-20g of protein after training, while strength athletes should consume 20-40g of protein before or after lifting. Amateur athletes need 0.8-1.0g of protein per kilogram of body weight daily, while professional strength athletes need 1.5-1.7g per kilogram.
Is drinking water better than sports drinks?
Water is essential for life, and drinking more water is definitely good for the body. However, during long workouts or competitions, or in hot and humid weather, sports drinks that provide water, potassium, sodium, and carbohydrates can be a better choice than water.
Sports drinks help maintain blood sugar levels during exercise. They also often taste better, which can increase intake. Lastly, the carbohydrates and sodium in sports drinks speed up the body's absorption of water.
Additionally, sodium helps the body retain water during exercise, which is crucial for hydration. In hot weather, the body's need for water often exceeds its need for carbohydrates, so a combination of sports drinks and water is the best choice.
Does eating more carbohydrates improve performance?
Complex carbohydrates play an important role in health, and athletes should primarily consume complex carbohydrates daily. However, during and after exercise, easily digestible simple carbohydrates like those in sugar, juice, and soda are better.
For high-intensity exercise or workouts lasting over 60 minutes, storing carbohydrates can improve endurance. But short, non-high-intensity exercise doesn't deplete muscle glycogen stores, so carbohydrate reserves are only effective when glycogen is depleted.
If there's a long time before exercise, more complex carbohydrates can be consumed. During and immediately before or after exercise, simple carbohydrates are better.
So, eating more carbohydrates doesn't necessarily improve performance. The type of carbohydrates should be chosen based on the duration and intensity of the exercise.
Is it unimportant what you eat before exercise?
What you eat before exercise significantly affects the duration and intensity of your workout. The goal of pre-exercise eating is to reduce hunger, ensure enough glycogen in the body, and make you feel comfortable during exercise.
To achieve effective exercise, pre-workout food should include a lot of carbohydrates, moderate protein, and small amounts of fat and fiber. Endurance athletes should eat 2-4 hours before training to allow enough digestion time. Choose the best foods for you and set the right eating times.
Does drinking water during exercise affect speed?
Exercise causes sweating, and excessive fluid loss can lead to fatigue. The American College of Sports Medicine and other organizations generally believe that athletes should adjust their water intake based on their sweating rate.
Drinking water during exercise not only doesn't affect speed but can help athletes perform better and improve endurance. Generally, to stay hydrated during exercise, drink 400-800ml of fluid per hour, preferably in small, frequent amounts, such as 100-200ml every 15 minutes.
The amount of water needed depends on the duration and intensity of the exercise and should be adjusted based on individual conditions.
Exercise isn't just about moving; you need to think ahead to ensure a scientific and sustainable approach to fitness.
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