We’re all looking for any tips or tricks that will help us step up our training game. Tips that claim to help you train harder, last longer and recover faster. While some of these tips may have done the trick, guaranteed you’ve tried some out that were anything but performance enhancing. We’re here to share the top five myths to save you time (and potential stomach discomfort).
MYTH #1: DRINK LOTS OF WATER BEFORE YOUR WORKOUT
It’s important to ensure you’re staying hydrated during exercise. Rather than drinking a mass amount of water before you head out to the gym, field or track, try packing a smaller water bottle that will allow you to take smaller sips of water throughout your workout. Drinking lots of water before your workout can leave you feeling heavy, nauseous, water logged and running to restroom (not an ideal situation when gunning for that winning goal).
MYTH #2: DO NOT EAT ANYTHING DURING YOUR WORKOUT
Say what now? If your training or workout significantly exceeds 60 minutes, you might want to consider re-fueling. Yes, that means eating or drinking something that contains easily digestible carbohydrates during your workout. What does this do? This can help support energy through your workout.1 Also it can be beneficial to add electrolytes to replenish minerals such as sodium, potassium, calcium, and magnesium to help restore your electrolyte balance.
MYTH #3: IT DOESN’T MATTER WHAT YOU EAT
You know that mid-workout fuel we’ve been talking about? As long as you fuel, it really doesn’t matter what you fuel with. Not always the case. To ensure you’re getting the biggest benefits from your mid-workout fuel, you’ll want to ensure that it’s easily digestible so your body can use it up as immediate energy.
MYTH #4: MORE IS BETTER – EAT AND DRINK EVERYTHING
Drinking or eating too much before or during your workout can leave you feeling sluggish. Eat or drink a small amount of easily digestible carbohydrates before or during workout to support energy through your workout.2
MYTH #5: CONSUME ONLY PROTEIN BEFORE, DURING, AND AFTER YOUR WORKOUT
Protein is a beneficial macronutrient. It’s comprised of amino acids which can aid in building and repairing muscle tissue. That being said, protein is slower to digest, and can take up more energy during digestion than simple carbohydrates. So snack on simple carbs for mid-workout fuel2 and save your protein for after.
We’d love to know. What’s your favorite mid-workout fuel? Share with us on social with the hashtag #VegaTeam.
- 1. AHRENDT, D. M., M.D. (2001, March 01). Ergogenic Aids: Counseling the Athlete. Retrieved April 08, 2016, from http://www.aafp.org/afp/2001/0301/p913.html “It has been suggested that taking proper quantities of carbohydrates at the right time could improve athletic performance by ensuring adequate energy stores are available when necessary.” “Replenishment with carbohydrate-containing fluids during an endurance event may help to delay fatigue.”
- 2. Academy of Nutrition and Dietetics, American College of Sports Medicine, and Dietitians of Canada. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. JOURNAL OF THE ACADEMY OF NUTRITION AND DIETETICS. Accessed on 3/16/16 from: http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/nutritionathleticperf.ashx