Mistakes In The Diet That Ruin The Exercise

What are the biggest mistakes we make in our diet and do they cost us many of the benefits we would gain from exercise? We run, sweat, lift weights, and do not see the desired results. What are we doing wrong?

Maybe our fitness program does not have a problem, and our diet is to blame for everything. Most experts agree that proper nutrition is about 70% of weight loss. If we do not change our eating habits, and if we do not adapt them to our fitness program (and to a healthier lifestyle in general), we will not see results.

Poor nutrition can make us tired faster, impairing our performance, and causing our bodies to burn more muscle mass instead of fat to produce energy. Let's take a look at the most common mistakes we make…

We exercise on an empty stomach

 It is a good way to save more calories. In practice, it is somewhat like starting a trip without filling the tank with gasoline.  For example, a snack that combines carbohydrates and protein (such as yogurt with berries, or an apple with peanut butter) is our best choice to make sure we have the strength to cope with our exercise program.

We do not drink enough fluids before exercise

Dehydration is the cause of why we feel a week after workout We do not realize that even 2% dehydration equates to 10% worse performance. Dehydration makes us tired, causes headaches, and can cause muscle cramps. Drink plenty of water during the day, and definitely a glass of water every 30 minutes of exercise. If you sweat a lot, you should drink even more often.

Eat a high-fat meal before the gym

If you eat a burger before exercise, things will not go well. Fats take longer to leave our stomachs, and this can cause us problems during exercises, such as pain or nausea. Eat a small meal 60 to 90 minutes before exercise, with carbohydrates and protein.

Drink water when during endurance exercises

In most cases, water is the best choice. But if you plan to work out for more than an hour, then you need something extra. Sports drinks contain some carbohydrates, as well as important electrolytes, which replace those we lose through sweat.

We eat a lot of fiber before exercise

Even if we choose something healthy before exercise, it is not the right time to eat a salad and other foods rich in fiber. Fiber also slows down our metabolism and can cause problems while we exercise. Of course, we must not forget the huge importance of fiber for our body and the good health of our digestive system.

The issue with salt

If you sweat a lot, and then the sweat stains have white lines, it means that you are losing a lot of salt. This is because you get a lot of salt from your diet. However, if you exercise vigorously, salt is something you need, as sodium is one of the electrolytes you need to replenish during exercise. A good way to undo this is to have a healthy savory snack on hand, such as some whole-grain crackers.

We do not eat after exercise

Just as we need to fill our bodies with fuel before exercise, so we need to eat something afterward. What we eat after exercise can determine whether we will lose weight, whether we will increase our muscle mass. Eating nothing after exercise is not a way to save calories and lose more weight. On the contrary, the right foods after exercise activate our metabolism and how many calories we burn, and help us build stronger muscles. The best choices are carbohydrates such as fruits, vegetables, and brown rice, but also protein such as egg whites, yogurt, and chicken breast.

We do not eat enough

Our metabolism will have a problem if we do not get enough calories daily to balance our physical activity. That is why it is very important not to skip meals, to make sure during the day to eat regular foods with many nutrients. If we do not do this, our metabolism will become slower.

We do not take supplements when we need them

Sometimes, we do not have enough time to devote to our diet. We do not manage to prepare complete, healthy meals. Therefore, it may be necessary to take supplements, either protein or other nutrients. In fact, some nutrients, such as vitamin D, are difficult to get in the necessary amounts through diet alone, so it would be good to talk to your doctor and decide what your body needs.

We do not get enough protein

Protein plays a very important role in the development of our muscle mass, as well as in burning fat. So it is important for our diet.  In addition, protein requires more calories to metabolize than carbohydrates, and by including it in the right amounts at each meal, we increase the amount of fat we burn during the day.