In this lesson, youҬl learn how to do that tuning, through the lens of a few common sports nutrition myths. Learn More With Our Foundations of Fitness Nutrition Course:https://bit.ly/3iileIS Subscribe:http://bit.ly/2DK5lGD Many active people think that their diet must be incredibly specific to their sport. But the truth is that lifters and athletes need to focus on their foundation first. That means not getting in their own way or sabotaging their performance, and executing the basics consistently. What is known as ӳports nutritionԠis just fine-tuning a good thing. | Essential Ideas From The Video | ՠThe two biggest ways that athletes sabotage their performance are not eating enough, and getting their calories through junk food. ՠNo evidence indicates that a direct relationship exists between an athleteҳ body fat and their performance in the gymװrovided that the athlete isnҴ obese. If you can help it, donҴ go too low on calories, and donҴ get leaner than you need to. ՠIf youҲe, say, training for a physique or bodybuilding show, there is a time to seriously cut down. But that time should be limited to targeted show prep. The rest of the time, eat a balanced diet that gives you adequate fuel for your training and recovery. ՠAn athlete needs a diet just like anyone elseׯnly more of it. You need more calories׭aybe as much as double what you need if youҲe inactive, give or take. Purely due to your training, you probably also need more protein, more carbs, more water, and more of a wide range of micronutrients. Your fat requirements are probably about the same. ՠPeople who are fit, and who have lean, muscular body compositions, also burn more fat than people who arenҴ activeץven when theyҲe not training. As you add metabolically active muscle tissue, youҬl start burning even more calories every day׭eaning you may need more! ՠYou have nothing to gain and everything to lose by doing intense training fasted. Even if you just have one piece of fruit or a glass of milk, youҬl set yourself up for a better training session. ՠResearch has shown that your body does not preferentially choose stored body fat over carbohydrates when you train fasted. On the contrary, you put yourself at risk for using muscle mass for fuel, which is exactly what you donҴ want, no matter your goals. ՠA well-planned vegetarian diet can supply all the necessary nutrients to power performance and produce results. However, vegetarians are often guilty of consuming a lot of empty calories and tilting their diet toward sweets or sugary fats. ՠVegetarian and vegan athletes need to know the ӣomplementary proteinԠpairings by heart, and may benefit from taking some supplemental micronutrients, such as iron, zinc, calcium, and vitamin B-12. DonҴ be afraid to use vegetarian protein powders, either. ՠSports drinks and carb powders have their placeסnd that place is in really long events. A two-hour leg day or an epic run? Sure. Half an hour of HIIT cardio or a 45-minute chest workout? Save your money. Or even better, spend it on actual food. ՠIf you participate in intense training daily, carbs should probably make up at least 60 percent of your diet, or 8-10 grams of carbs per kilogram of body weight. In hands-on terms, that means a couple of fist-sized portions with lunch and dinner, plus some fruit at breakfast and maybe with a snack. ՠRecent research has indicated that the so-called ӡnabolic window,Ԡwhere the muscles are more receptive to protein and amino acids, is far larger than it previously had been thought to be׬ike several hours, not just 30-45 minutes. However, this is not a reason to skip having protein during this time. ՠEspecially if your training is intense or lengthy, like, over an hour, consuming some protein and carbs with a relatively high glycemic index in the first hour following training is a good idea. Itҳ tough to beat something like a protein shake with a piece of fruit. ՠPrioritize protein. Fill up on veggies. Eat enough, and drink plenty of water. Those are the rules, no matter who you areסnd if you execute them, theyҲe almost always enough. The rest is just small details. 00:00 ֠Intro 01:00 ֠Myth: The Best Athlete Is The One With The Lowest Body Fat 02:22 ֠Myth: Athletes Need a Totally Different Diet Than Sedentary People 03:38 ֠Myth: Fasted or Cardio Exercise Is Best for Fat-Loss 05:00 ֠Myth: VegetariansҠNeeds Are Far Different Than Meat EatersҼbr />06:18 ֠Myth: Exercise Demands Extra Sugar or Sports Drinks 08:57 ֠Myth: What You Eat After a Workout DoesnҴ Matter 10:53 ֠One Big Takeaway: Star With Your Meals #nutrition #Athlete #Diet