Nutritionists are constantly asked if foods should be consumed by consumers to improve their performance and health – and should be avoided.
But the separation of good people from criminals is not always as simple; food hygiene violators can even deceive even clever runners.
“Some simply do not get more profit, and some of them can be detrimental to performance,” says a nutritionist Heather Mangieri.
For example, you know that ice cream cassettes almost rarely fall into a range of diet runners, but some seemingly innocent foods and drinks have a long history of committing crimes against your physiology; they should be treated as occasional release or better. , Are still locked for health.
Here is the jury of our experts is guilty.
Dairy is a good source of calcium, potassium and protein, but flavored yogurt is usually sweetened with sugar – in some cases over 30 grams per serving. Mangari says: “We will encounter Greek simple yogurt.” It has 8 grams of natural sugar and 20 grams of protein per serving.
2. Multi-grain bread
“Multigrain” means that there are different seeds in the bread (versus the whole grain, which means all the components of the kernel are used), so these loaves can still contain primarily refined white flour.
“I’ve seen runners buy seven seeds because they think they have more nutrients,” says nutritionist Lindsey Langford. “They can only have more sugar and calories, and they do not have enough seeds.”
Look at the raw materials: the first one is wheat flour or whole wheat.
3. The food is partially hydrogenated
If you want to include hydrogenated oils in a list of ingredients, the food contains transfusional arterial saturation.
“They increase cholesterol levels and the body can not easily convert them into energy, so they can reduce exercise,” Langford says. “Examining food such as margarine and biscuits – if something is partially hydrogenated, it will jump”.
4. (the second) beer
Runners like to amaze groundwater beer, and even glass may not be seriously damaging to studies that found Paint, and may even be useful. But, as a rule, there is an alert: drinking more than one can repair your body’s ability to do so.
“Beer has carbohydrates, so have one, but do not let water be replaced,” says nutritionist Jim White. This is because alcohol is a diuretic type, so it can lose you. In fact, if you eat H2O, drink extra H2O.
5. Energy Drinks
Caffeine can increase performance and make the application look simpler. But get your buzz from a cup of coffee or gel. Research published in the British Journal of Nutrition showed that athletes who used energy drinks had a slightly improved performance, but after the competition, more rape, insomnia and more anger came.
6. Fake Butterfly Dagger
Peanut butter and almonds can be the best friends of the runner – if you are buying real articles. The list of ingredients should be nuts, salt … And what about it; Langford says if you prefer sweeter versions, choose those who serve more than 3 grams of sugar per serving.
Flavors like cinnamon are good, but watch out for the spread of chocolate and walnut spray: some contain more than 20 grams of sugar and 4 grams of saturated fat (and often, hydrogenated oils).
7. Protein bars
“Many of my clients think they need a protein bar or tremble after their exercise,” said Felicia Staller, a nutritionist and sports physiologist. “But this usually costs the real carbohydrates and food they have to eat.”
Instead, eat some protein throughout the day, which means that the body absorbs the best. If your diet includes fish, poultry, dairy, vegetables and kidneys, you should not add your processed protein to your daily schedule.
8. Sports Drinks
A carbohydrate-rich electrolytic drink can be useful throughout life when driving for an hour or more. However, oftentimes, they do not run during short run or when they are not at all.
Langfard says: “Their main ingredient is sugar and a lot of it.” “When you sit at work, they do not give you a functional advantage – just add calories you do not need.”
9. Diet Drink Drink
You know that low fat saturated fats, an empty carb source, and a lot of other foods, but donors should also use dietary drinks. A study published in the Nature magazine shows that artificial sweeteners used in these beverages can alter gut microbes, which increase glucose concentration, increase the risk of diabetes To be
Synthetic sweeteners such as aspartame can also cause GI discomfort in runners. “It can sometimes hurt you, but when people regularly drink it instead of water, the effects can be devastating,” he says.