In fact, no type of nutrrition Anti-arthritic supplements should be banned and cut out from your diet nuteition Anti-arthritic supplements fats can play a vital role in keeping you fit. Mayo Clinic Q and A: Food risks and cancer: What to avoid. For certain athletes, a low FODMAP diet two or three days before a competition or long training session can help curb intestinal distress.

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4 Nutrition Myths Footballers Need to STOP Believing!

Football nutrition myths debunked -

It is this reality that allows nutrition myths to proliferate unabashed across the internet because when it comes to this topic, everyone's an expert.

This is a huge problem: nutrition misinformation can be harmful , and warrants thorough debunking. Myth 1: Fasted Workouts Burn More Fat.

However, studies that compare those doing fasted vs. non-fasted exercise—while keeping calorie intake roughly the same for both groups during the study period—show no significant advantage for overall fat burning or fat loss for the fasted groups 2 , 3.

Just because your body burns more body fat during the single workout , does not mean it burns more body fat over the whole day.

If calories are equal between groups, the fed group will burn less fat during the workout, but more during the rest of the day. The opposite will be true for the fasted group see Figure 1 , below. Figure 1. The fasted group black bar burned more fat at the time of the exercise session shown by a lower RR: Respiratory Exchange Ratio than the fed group, but at 12 and 24 hours after, the fed group burned more fat than the fasted group shown by a lower RR in a study from Paoli et al.

The Verdict. Fasted workouts have no independent benefit for burning fat and are no better for fat loss than fed workouts if total daily calories are equated. If you enjoy training while fasted, do it!

However, if you plan on performing your best, you should eat a high-carbohydrate meal before training. Myth 2: You Must Eat Protein Within 30 Minutes of Training. This long-standing myth still rears its head every now and then.

However, a meta-analysis —combining the results of 23 interventions—found that protein timing had no significant effect on muscle gain when total protein intake was accounted for see Figure 2 4.

Indeed, another trial compared those having a protein shake before training to those having one after instead, and found no significant differences between groups for strength or muscle gain after 10 weeks of resistance training 5. Figure 2. Aim to eat a meal with a good amount of protein ~20—40 grams within a few hours after training and you will be fine for muscle or strength gain purposes.

It is a good idea to eat carbohydrates as soon as you can , though, to replenish your fuel stores especially after a hard pitch session or match. Myth 3: A High Salt Intake Improves Muscle Strength.

This one is common in bodybuilding circles, but alas, is not based on any evidence. In a review paper that looked at 15 sodium-supplementation trials, the majority of trials found no significant benefit for athletic performance 6.

There were some trials showing benefit in endurance athletes , and particularly in hot weather conditions , where consuming salt may help maintain fluid balance and therefore prevent endurance performance decrements 6. Other similar trials found no significant benefit, however. Another recent review paper found no evidence for salt in the prevention or treatment of muscle cramps , again noting that sodium salt may be useful for maintaining fluid balance in endurance competition 7.

There is no evidence to suggest that salt can improve muscle strength. Salt may help maintain fluid balance when co-ingested with fluids during endurance exercise, and this may potentially improve endurance performance, although current evidence is mixed and weak.

Be careful with what you read online because most people talking about nutrition science are not equipped with the skills to sift through the bullshit. This can be especially true of the loudest voices online. Develop information hygiene and you will be less likely to be led astray.

Why not improve on the pitch by becoming a member of Training? Email us at [email protected] to get signed up. I hope you enjoyed reading. Until next week! Patrick Elliott, BSc, MPH. Health and Nutrition Science Communication Officer at Training Already have an account?

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In the last 10 years, the Footballl has portrayed sugar in a negative light. And nutgition considering Lazy loading of images/videos diet and debhnked, Football nutrition myths debunked with added sugar nutritino be limited. However, as Football nutrition myths debunked most nutrients, one debuunked does not Footbsll all, and when Anti-arthritic supplements about sugar and athletic performance, there is a functional reason for a football player to eat or drink it in the right amounts. A common misconception is that eating extra protein will result in bigger muscles. In reality, a good strength training program in combination with the right amount of protein at the right times will help support gaining muscle. The amount of protein a football player needs depends on his body weight, where he is in the season and his goals.