Here are ten of the most commonly held myths that surround sports nutrition:
1. Eating more protein will mean more muscle growth
Of course muscle is made up of protein, and it’s very important that we get enough in our diets. It’s also true that athletes do require more protein than non-athletes. But the reality is that most athletes get their protein needs without even really trying. Adding excess protein in the form of food or supplements can just be unnecessary calories.
2. Vitamin supplements give you energy
In the short-term, vitamin supplements won’t make you faster, stronger or more energetic – it’s just not how they work. Vitamins and minerals do not boost your energy; they become absorbed by the body and then allow the body to carry out its internal tasks better. In the long-term this can lead to increased performance, but don’t expect immediate results.
3. Drinking fluids during exercise slows you down
The fact is that loss of fluid due to sweating is the single largest factor contributing to fatigue during exercise. Getting plenty of fluids is absolutely vital for maintaining your performance.
4. Dehydration should be avoided at all costs
While dehydration should obviously be avoided if you want to ensure good athletic performance, there are more important elements that should be emphasised. In short events, for example, where athletes are unlikely to lose too much fluid, it’s better not to waste time trying to combat dehydration.
5. When your body needs fluid, you’ll feel thirsty
When you’re exercising, by the time you feel thirsty you’ll actually have already lost too much fluid to be operating effectively. Make sure you take on fluids as often as possible.
6. Water is as good as a sports drink
Water is very useful as a hydrator during shorter workouts in cool climates. But if you take part in longer sessions you’re more likely to need additional nutrients to perform at the right level.
7. Athletes should avoid simple carbohydrates and sugars
The majority of an athlete’s diet should certainly be made up of complex carbohydrates like grains, cereals, fruit and vegetables. But during exercise, the easier-to-digest simple sugars have a place too.
8. Carbohydrate loading always improves performance
In fact, carbohydrate loading is only effective if you take part in very long training sessions. If you are only interested in shorter sessions it’s probably not a useful tactic.
9. Eating pasta the night before an event is a form of carbohydrate loading
Carbohydrate loading typically requires a combination of exercises while gradually increasing carbohydrate consumption, and it’s usually done over a number of days. The fact is a single high-carbohydrate meal the night before a big event does not constitute carbohydrate loading.
10. What you eat before exercise doesn’t matter
What you eat before you exercise is extremely important. It’s recommended that you eat pre-exercise meal that is high in carbohydrates, moderate in protein, and low in slower-to-digest fat and fibre.
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