Diet Mistakes Athletes Should Make

 

My Biggest Nutrition Mistakes

Video taken from the channel: Mike Thurston


 

Common Sports Nutrition Mistakes Made by Young Athletes

Video taken from the channel: Fueling Athletes


 

3 Huge Nutrition Mistakes: 5 Minute Phys

Video taken from the channel: Andy Galpin


 

What is a bad eating habit? Nutrition mistake athletes do while recovering from injury-Ryan Fernando

Video taken from the channel: Quanutrition Best Nutritionist in India


 

Pre-event Nutritional Advice for Athletes

Video taken from the channel: The University of Kansas Health System


 

Sports Nutrition Tips: Common mistakes athletes make when eating food

Video taken from the channel: ProTips4U


 

Biggest Nutritional Mistake Made by High School Athletes

Video taken from the channel: The University of Kansas Health System


ATHLETE TWIST: Skipping food before bed can reduce your overall calorie count, especially at a time when your body doesn’t need the energy. However, active bodies can reap muscle gains overnight. Though it sounds too good to be true, by adding a slow-releasing protein just before bed, you can promote muscle synthesis while you sleep. Athletes: Nutrition Mistakes You Should Make! By Sara Butler.

Forget what you’ve been told when it comes to nutrition because there may be a few nutrition mistakes out there you should definitely be making! For many athletes, improving fitness and performance starts in the kitchen and sometimes the nutrition rules that are true for other. 5 Nutrition Mistakes Athletes Make 1. Ditching Carbs. The popularity of paleo, pure-protein, and ketogenic diets in recent years has pushed carbohydrates 2. Getting All Your Calories From Crap. Getting enough calories to fuel your activity is the most important dietary 3. Not Drinking Enough.

Serious athletes know that physical activity and good nutrition go hand in hand. In order to sustain wellness, promote muscle growth and meet your fitness goals, you need to have discipline in both the gym and the kitchen. Here are some common mistakes athletes make and how you can fix a faux pas for better results and healthier habits.

Make note of any fluid intake and urine loss as well. For every pound lost, approximately one pint of fluid and two hundred to five hundred milligrams of sodium are lost. Post-workout weight should be within two to three percent of pre-workout weight. Not training the gut.

7 Sports Nutrition Mistakes Endurance Athletes Make And how you can avoid them! By Levi Bloom daily nutrition needs! As an endurance athlete, your main goal is getting some carbs and protein. It can be as simple as a 250 calorie snack (similar to what you might eat per hour on a.

Oats Whole wheat/grain bread Whole wheat/grain pasta Sweet potatoes Brown rice Rolled oats Fresh fruits Fresh vegetables Legumes (e.g. beans, lentils). Nutrition may be your missing link in training. Here are eight common nutrition mistakes many athletes make with tips and recipes for how to solve them.

No. 1: Beneficial Protein Intake Some athletes eat too little protein; others eat too much. Here are some mistakes that endurance athletes are probably making when it comes to nutrition.

Excess Hydration. It’s natural to keep themselves hydrated while playing a rigorous sport right? Well, what many (even athletes) don’t realize is that excess hydration can lead to severe physiological circumstances, including death.

As always, make sure to consult with a sports dietitian who can design an appropriate fueling plan for your individual needs. The post Nutrition “Mistakes” Athletes Should Make appeared first on the Under Armour Health and Technology Blog Under Armour.

List of related literature:

While adolescent athletes may have performance needs to consider when establishing their dietary intake patterns, their needs do not appear to warrant the default consumption of additional nutrients, such as supplements or ergogenic aids.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

Because of hectic training and work or school schedules, however, some athletes make poor food choices, resulting in a deficient intake of many vitamins and minerals.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

Other athletes who have high caloric needs to maintain weight during training may choose unhealthy foods to meet those calorie needs, thus increasing levels of LDL cholesterol and increasing risk for cardiovascular disease.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Further, coaches’ behaviors may increase athletes’ likelihood of developing EDs, such as by monitoring eating patterns, regularly weighing athletes and assessing body fat, and encouraging weight loss through food restriction and extra workouts (Heffner, Ogles, Gold, Marsden, & Johnson, 2003).

“Routledge Handbook of Applied Sport Psychology: A Comprehensive Guide for Students and Practitioners” by Stephanie J. Hanrahan, Mark B. Andersen
from Routledge Handbook of Applied Sport Psychology: A Comprehensive Guide for Students and Practitioners
by Stephanie J. Hanrahan, Mark B. Andersen
Taylor & Francis, 2010

Unfortunately, many athletes have had limited nutrition education, gaining no further knowledge than the information presented during K–12 classes.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Then increasing meal frequency with more snacks ensures athletes get the energy (and carbs) they need to recover with a short turnaround.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

Athletes often consume diets that are excessively high in CHO, to maintain muscle glycogen stores, at the expense of protein; this might be detrimental as protein is an important nutrient for immune function.

“Immune Function in Sport and Exercise” by Michael Gleeson, British Association of Sport and Exercise Sciences
from Immune Function in Sport and Exercise
by Michael Gleeson, British Association of Sport and Exercise Sciences
Churchill Livingstone Elsevier, 2006

This is changing, with coaches and athletes now clearly recognising that unbalanced and inadequate nutritional intakes can lead to poor training and competition performance, lethargy, increased risk of injury and illness, and unfavourable gains or losses in body mass.

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

Nutrition should become a component of the athlete’s training program.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

For these athletes, energy needs should be calculated to confirm an appropriate calorie level is being consumed, and then the focus should shift to establishing balance, variety, and moderation within the diet.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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34 comments

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  • Mike is it ad to eat after a certain time of day. My job is busy. Sometimes I don’t get lunch and then when I happen to get home after 9 pm I start eating.

  • Yup, said I was gonna bulk. Sure did gained over 100 lbs. So now what? All in the belly. Beer, candy, fat. Ate carbs like it was hot female porn star

    I’m intolerant to salads and anything lacking sugar.

  • Mike, one question: Can you really be in a calorie deficit and gain muscle? I am about 5 kilos overweight, sedentary occupation, work out chest and back every Saturday (this once a week routine works for me I am 51 and recovery is a bit slow)

  • I’m having 400 grams of white rice a day on a 2k kcal cut and it’s going great. Healthy carbs are your friends. Loads of energy and never hungry

  • We try to complicate things in this society, whatever is trending is where people often flock too. Simple and less is more is my philosophy with my clients.

  • Do you have any suggestions for helping people transition from a fast food/convenience food lifestyle to more of a “real food” and cooking lifestyle? A big complaint I hear is that someone doesn’t know how to cook, doesn’t know what to shop for and thinks it’s going to be a huge time commitment

  • I’m having a ‘Mike Thurston’ binge watching day after being off for 9 weeks! It’s nice to be able to connect. Primer week begins tonight 😉

  • my nutrition is constantly the roadblock for me I weigh 80kg stand at 5,9 and have been lifting 5 days a week for 2 years, I cut down first and looked really lean and then started a bulk and saw goodish results. I then spent 5 months cutting to only lose like 1-2%bf and my strength plummeted. I went back on a bulk after this and due to the fact I am on my feet 8 hours a day at work, I cycle 12 miles a day to and from work and then I work out 5 times a week anywhere from 1 hour and half to 2 hours I was consuming close to 4k calories and not gaining weight no strength and my composition seemed to stay the same. I obviously can’t train during lockdown so gained a fair bit of Bf and now I am back trying to cut however atm I am eating 2500 calories a day which I weigh and track I am eating 200g of protein a day and my weight, BF and Strength have all platueated and it is really starting to make me resent training as I push as hard as I can and will still fail on the same sets and reps which I wouldn’t mind but I am seeing no visible changes to composition or weight

  • Howzit Mike.. Im 78Kg and 181cm and I have stubborn belly fat.. I am on a deficit of 2107 calories a day? do you think thats alright to not lose muscle?

  • i’ve reached that point where my weight loss stucked at around 14% of body fat. I am trying with reducing my carb intake all the way down to 50g(from 120g) while maintaining fat and protein intake. istn’t it a good idea??

  • I know this might sound ridiculous but is there a major problem if I eat very healthy 6 days a week but then spend one day eating fatty/sugary foods and getting drunk?
    Is this a major issue if I am trying to gain muscle mass?

  • Interesting that you found improvements after ditching dairy. All animal protein is acidic, and not optimal for human health. I follow Jon Venus who is a fully Plant Based athlete.

  • The reason why you felt bad on low carb is because you didn’t give your self enough time for your body to run on fat if you have a high protein diet whith moderate fat basically carnivore you will feel amazing you just have to give it time and fasting will be much easier and you will burn fat and build muscle also and you don’t have to cut you can eat as much as you want

  • Just want to say thanks to you Mike. As an amateur who wants to have a good physique I really love the way you explain things in great detail. Keep up the good work man. More power to you.

  • Mike what about days when calorie burning is abnormally higher than normal and you’re on a cut, do you up the calorie intake accordingly or keep them the same and its just a bigger deficit?

  • you right, when we first start we living with our parents so we eat whatever we get, then we start to formulating a diet after we get our own place.

  • Man I did the same fucking thing take 10 steps forward then 5 steps back. But now I manage my diet even on cheat day not going to much over in a surplus. I enjoy your videos cause your lactose intorlent well so your diet works for me. As soon as I stopped taking whey I lost hella weight leaned up quick

  • Hey Andy, would you please make a video detailing the functions and applications of popular supplements? Specifically BCAA and Creatine for athletic training.

  • Trying to get help here, i’m cutting down my weight before was 155lbs and i’m well over 5’4 i was overweight but i have a decent amount of muscle mass. Now i’m cutting down and it’s been almost 3 week i went from 155 to 147lbs my macros as of the moment. I eat 1350 to 1400cal daily on a budget i eat around 140g protein, 135-140g carbs and 30-40g fat. And i plan on dropping to maybe 135 or 130 is my weight dropping fast or is it alright it’s my first cut since lifting for about 5 years and i don’t know relatively the spam of time it take to get lean with a decent amount of muscle mass. Replies would be blessed. Godbless and thanks

  • I’m under consuming and don’t know what to do because if I start eating I will carry on eating so I just don’t eat and eat only one meal a day

  • Hey, Mike. Thanks for all the awesome information. In an upcoming video, could you share a link to your meals spreadsheet? Thanks!!!

  • I know people talk crap on sweeteners and maybe for good reason I don’t know but I’ve heard a lot of people saying that it still spikes your insulin because your body thinks it’s sugar still. Is this real science or some bullshit?

  • After a while I stopped counting macros after I had a solid foundation on the amount of food I’m putting in terms of oz to size, it kinda became second nature and it saved me time and still made progress moving forward for a beginner It’s good to get to know how much you’re putting in at first but after a while you get the big picture

  • https://photos.app.goo.gl/wdUGqBMTgiyfVUYy9 you guys are so envious and jealous making comments whether he is natural or unnatural. This photo of me is age 57 I did not do trt until I was over 40 years old age. When I was in my thirties I looked very similar and physique to this man. Clearly he is only in his twenties close to 30. You don’t think that’s possible to have that physique natural? I’m a living example that it was. And so what even if he is on trt or any kind of substance you think that everyone who takes gear looks like him? I know plenty of people who take gear and look like s*** you have to put a lot of hard work and it and diet. Get off your asses and stop making excuses why you don’t look as good as he does I’m 57 what’s your excuse

  • Mate…Don’t believe you’re dairy intolerant, that’s rarely the case. I’ve seen other videos where you eat cheese. I used to think the same, but it turns out I’m only lactose sensitive. That’s what gives you bloating, weird noises and bowel movements. Most people lack lactase to digest the lactose contained in milk. When eating high lactose foods (fresh milk, fresh cream, the lactose just ferments in their digestive system given all those nasty symptoms. With fermented dairy products (sour cream, cheeses, Greek yoghurt), there’s less lactose in them hence you’re more likely to digest them better. Try going for Arla lactofree milk and see how you feel afterwards. Your GP can refer you to a hospital where they can test u for lactose sensitivity.

  • Dr. Galpin can you recommend a nutrition coach to create a plan for a very detailed person like me. Looking for something very comprehensive detailed around my BJJ training.

  • So, how much of a surplus in calories should you consume when building muscle?
    It might be different from person to person and the activity lvl.

  • Could you do a Physiology of muscle growth video? Whether it be fast, slow, or hybrid.
    I’m really struggling to gain muscle on a time restricted diet.

  • Almost everyone is allergic to dairy products. People just don’t notice. The protein casein A1 in cow’s milk increases cancer risk. Casein A2 which is found in goat’s milk is closer to human breast milk, thus better. I could always drink goat milk without side effects. But the truth of the matter is that dairy products are unhealthy and we should stay away from them.

  • Any skinny-fat videos or advice for a 6’3 guy with a fluctuating weight of 175-180 lbs? What should I eat before a work out? Should I have BCAA’s AND a small breakfast (like oatmeal or eggs) before a work out? Can I go without food and just get a pump with BCAA? I’m 25 years old. Trying to maximize my muscle gain while staying lean. Lean enough for modeling and movie extra opportunities. And also just growing into max body composition instead walking around looking malnourished. Any will help.

  • Hey Andy do you have a video about the order in which you personally consider how much you should eat of each macros. Like more protein then carbs then fats of carbs then protein then fat etc

  • Hey Mike, I loved this video. It is very informative and I can definitely relate. Question: What did you do to stop the weekend binge? Did you do one day out of the weekend or a cheat meal?
    I find myself in the same place every monday with no progress made because of that reason.:(

  • So, is there any formula to calculate your needed kcal intake per day? how to understand what macros you need (fat, poritein, carbs)?

  • Mike I really like your vidios and demonstrations. Your are one of finest fitness models on YouTube and I could only dream of you being my personal trainer but there is an Atlantic Ocean between us along with me being on the Pacific Coast in San Diego California. If I should ever make it to England I would like to look you up and you could show me around London. I met quite a few British sailors in many of the ports l visited and I we were pen pals for a long time. this was in the days before cell phones and computer. So much simpler now when we can e mail one another. Mike were you in the Olympics in London or in Rio Dejaneiro Brazil. I have seen some of your vidios where you were in Rio Dejaneiro or you just visiting there? You seem to me like you would be an Olympian. If so did you take home any gold medals or silver or bronze? I have seen in some of your videos where you visited places like Thailand and out there parts of Europe. If you ever visit the US and you visit San Diego from Los Angeles area I would like to meet you and show you around San Diego. Respectfully. (like a reply).