Whenever When it comes to nutrition-related topics, people are faced with a lot of misinformation. Some fallacies are extreme, such as the belief that fats and carbohydrates must not be eaten in order to be slim or toned. These fallacies are deeply ingrained in our culture. Moreover, various myths make people feel confused when considering their own diet plans. It is the job of bodybuilding and health experts to debunk these myths and help you design a nutritional plan that meets your needs. The following are American bodybuilding experts taking the five most commonly heard fallacies as examples to tell you the truth:
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■ One of the fallacies: If you want to be fit, you cannot eat fats and carbohydrates
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United States Boris Judy, Miss Professional Fitness of the International Federation of Bodybuilding and Bodybuilding (FBB), believes: "I believe that if you are strict about everything in your diet and never 'deviate', then you are doing something wrong with food. concept. If you allow yourself to satisfy your cravings under appropriate circumstances, it will be easier to maintain a healthy diet in the long term. This will be beneficial to your health and body shape. "Judy pointed out: When I am on a diet, I am very tired. Be careful and bring your own food wherever you go. But if I don't want to diet, I might as well go out for a meal that includes cheesecake, but of course, not that often. Judy warned: "Fruits, vegetables and lean meats should be the main components of your diet. If you want to lose weight, you mainly need to reduce certain caloric intake, especially simple sugars, unhealthy fats, etc. I am opposed to going to extremes. There is no such thing as One food must be absolutely eliminated."
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■Myth No. 2: Processed foods are the best source of nutrients < br />
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New York Registered dietitian Josh Sophia believes that although prepared foods, if they have good energy, are a good choice at specific times and occasions, this does not mean that they are more nutritious than comprehensive foods that include vegetables, fruits, meats and A dairy-based diet is better. Preparing food is indeed convenient, but you should not rely too much on it. Some meal replacement foods that are marketed as healthy are actually highly processed foods that may contain large amounts of simple sugars. Although the content of amino acids and fats meets the basic requirements as shown on the ingredient list, if you really use it to replace your diet, you will lose many of the benefits of natural foods. Sophia pointed out: We currently do not understand enough about the biochemical and phytochemical relationships between food and nutrients, so we can only preserve and prepare the known nutritional contents. In addition, highly processed prepared foods are often high in energy and small in size due to the lack of water and fiber. Therefore, if you eat these foods with the same amount of natural foods, you will inevitably end up overeating. Sophia warned: When your body's energy is depleted during exercise, preparing food can relieve your urgent needs. It is consumed, digested and absorbed quickly, which is exactly what endurance athletes need. For example, athletes participating in a 100-mile ultra-distance cycling race can use this type of food to replenish energy during the race. You should fully understand its features and limitations in order to make better use of it.
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■ Myth 3: Don’t eat before strength training
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Motion Nutrition expert Mark Powell believes: For as long as we can remember, we have been told not to eat before physical activity because the digestion of food will hinder the ability to exercise. But current research has proven that eating some foods composed of carbohydrates and proteins before training is beneficial to physical strength gain and recovery. He said that the digestion and absorption of food takes a certain amount of time. If you eat some carbohydrates and proteins before starting training, they will be digested during exercise and can just replenish the energy consumed during exercise.quantity. Powell pointed out: Of course, the principle of avoiding overeating before training still needs to be remembered. The reason is that digesting large amounts of food requires a lot of energy, and there are also blood distribution issues that don't allow the muscles to compete with the digestive system for blood. It is best to consume 200 kcal of easily digestible food 30 minutes before exercise, such as cheese or protein drinks, which are both good choices. Another benefit of replenishing energy before training is to ensure the content of blood amino acids. Powell cautions: If high-intensity training continues for more than 45 minutes, the body may begin to break down protein from muscles to supplement energy shortages, which is detrimental to muscle growth. < br />
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this If amino acids enter the blood in time to meet the needs of exercise, the loss of muscle protein will be avoided. < br />
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■Myth No. 4: You must go on a strict diet before participating in a fitness competition
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United States Brad Armstrong, a professional fitness coach of the International Federation of Bodybuilding and Bodybuilding (FBB), believes: "If you want to prepare for a competition through extreme dieting, you have made a mistake. If your daily diet is correct, there is no need to adopt Extreme dieting. I usually develop a 10 to 12-week pre-competition plan for my students. Although they don't have much body fat or weight loss, I still adjust their condition step by step in the plan instead of changing the body. "I'm very careful about what I eat during my pre-race diet," Armstrong said. But it does not significantly reduce caloric intake. If you cut calories too hard, you'll lose the muscles you worked so hard to build. While reducing calories by 10%, ensure protein intake. This allows you to slowly lose fat while preserving muscle. Armstrong cautions: Slow rather than extreme dieting can also help avoid the weight regain that plagues many contestants. Some people's bodies will swell up as if they were blown by air once they resume normal eating after a game. "I will try to avoid big ups and downs for the students and keep their body shape within a reasonable range all year round. This allows them to quickly prepare for a performance, competition or photo shoot. This is very necessary!"
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■ Myth 5: New discoveries about nutrition are correct
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United States Chris Fox, chief consultant of the Bodybuilding Association, believes: When you get a new piece of news about bodybuilding nutrition from the media, those media will often list a lot of data or prove how miraculous or how effective the new research is. Fatal hazard. He said: "This concept of dividing food into two categories of 'good' and 'bad' has the effect of making people think that they can only eat certain foods." Fox pointed out that these incorrect propaganda can confuse people. , I don’t know what to choose, who to listen to, and I have no confidence in choosing. The American Bodybuilding Association found that many people drinkOne of the reasons why people eat unhealthy food is that they are overwhelmed by conflicting nutritional information. Fox warned: "There is no perfect eating pattern in the world. Healthy and fitness eating methods must be individualized. People want to have a prescription and specific dietary guideline, but in fact the more broad-based the guideline is, the better it will be." It is difficult to implement. People should eat as much as possible foods that are close to nature, such as fruits, vegetables, meat and dairy products that have not been processed and have no other substances added. Another important principle is to balance the intake of carbohydrates. A balance between compounds, proteins and fats.” < br />
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■ Translation/Shuying