Changes in diet and the growing awareness of the importance of healthy habits to maintain proper functioning of the body and even mental well-being, is generating streams of followers of new diets and alternative eating models.

However not always the lifestyle healthy or related to sports nutrition is carried in the most appropriate way. How many times have you heard: you have to eat a lot of protein, it doesn't matter how much you eat for breakfast, everything you eat burns, or you have to eat rice and chicken to get stronger. However, not all of this is true.

Myths that revolve around sports nutrition

One of the first issues that we must know is that not all people can follow the same type of diet. The diet of an elite athlete cannot be compared to that of someone who goes to the gym 3 times a week, so:

It is necessary to eat every two or three hours

Again and starting from the same premise, each person is a world what can make someone do well and another do badly. For many, eating 5 meals a day helps to avoid eating between meals, however, there are no studies that show that eating 5 or more meals a day helps to lose weight, but neither does eating 3. What it does recommend especially to athletes is to distribute the amount of protein between all meals, because what has been shown is that this helps maintain muscle mass.

At the level of metabolic speed, our body will spend the same calories making 1 meal as 6. The difference is that the person who makes 6 meals will have 6 very small peaks in terms of caloric expenditure, while the one who makes a single meal will have a higher peak.

I have to adjust to the anabolic window

The beneficial effects of “protein timing” They are based on the hypothesis that there is a "anabolic sale of opportunity" limited for post-training anabolism. This has given and continues to give rise to many debates: there are those who defend that food should be eaten as soon as you finish training and those who point out that the anabolic window can extend up to two or three hours once the training is finished.

In the same way that after exercise there is a metabolic window period, there is also an immunological window, which is a period of time in which the body enters a state of immunosuppression after intense and prolonged exercise.

In any of the cases, the intake of post-workout food is recommended to avoid slumps and help recovery, but not because it is something mandatory or because it is essential to take advantage of the anabolic window time.

carbohydrates at night make you fat

Foods do not get fatter more or less depending on the time of day, they get fatter depending on the amount that is eaten, in short, we gain weight because we eat more calories than we spend. The ideal is to load and unload carbohydrates, being able to train on an empty stomach to facilitate metabolic flexibility.

When training with low glycogen stores (low carbohydrate diet) our body sets in motion a series of mechanisms to adapt to that environment. This adaptation allows diets high in fat and very low in carbohydrates to provide energy to the athlete in situations in which immediate energy is not required.

Eating fruit makes you fat because it has sugar

This is a phrase that is still heard a lot, but let's see: first of all fruit has sugar, but it is a natural sugar. Second, the fruit plus sugar contains fiber, vitamins and minerals. And fiber is one of the nutrients that prevents our body from absorbing all the sugar in fruit, something that does not happen in the case of other foods such as soft drinks, where all the sugar it contains, in addition to being added sugars, is absorbed by our body. organism.

Therefore, we should not fall into the reductionism of talking about the sugar in fruit as if it were the sugar in a soft drink because no matter how hard we try, it cannot be compared.