1. Do not drink enough
Many athletes underestimate how much fluid they lose during the race and not drinking enough while doing exercise and after they have finished. The result is to suffer from dehydration which not only endangers their performances, but it can be dangerous for the state of health in general. It 's always good to make sure to stay hydrated by drinking before, during and after exercise.
2. Do not consume enough protein
What to eat for a healthy diet for the sport? Another common mistake that you can commit is to be paying insufficient attention to the protein consumed. These should constitute about 15% of the nutrients to eat every day. They are very important, because they provide energy and allow you to repair tissues that eventually may be damaged during training. The solution consists in relying on fish, lean meat, beans, wholegrain cereal, milk and low-fat cheese.
3. Do not eat right before a workout
Some sports do not want to eat before you complete a workout. In fact it would be enough to do a little light snack or meal an hour and a half or two hours before a race. All this is important to get the fuel to be spent during the physical activity.
4. Not having enough iron
Not being able to count on a sufficient amount of obtained it from iron, it incurs more easily in fatigue and decreased performance. To help prevent anemia, you should make sure your diet includes red meat, cereals, salmon, tuna. It 'important to include vitamin C, because it promotes the absorption of iron, so go-ahead to oranges, tomatoes, berries and broccoli.
5. Do not eat right after a workout
Even eat after a workout is important to recover the energy spent, even if you practice a sport for weight loss. Some research has shown that, by eating immediately after exercise, you can reduce muscle stiffness. The right solution is to balance good carbohydrates and proteins, or, if you do not want to eat a full meal, you can drink the liquid milk chocolate, which contains proteins, carbohydrates and vitamins of group B.
