Amidst the recent flurry of health, nutrition and fitness advice, a Gallup survey shows that consumers are more aware of some basic nutrition principles but still a bit uncertain about how to put the principles to work. Following are eight popular nutrition myths dispelled by the facts about eating for life performance:
1) Myth: More people (75 percent) believe that a high-protein diet rather than a high-carbohydrate diet (67 percent) is best for an active lifestyle.
Fact: “High-carbohydrate diets – even in excess of two-thirds of total energy – maximize carbohydrate (glycogen) stores and improve performance in sports activity. A high-carbohydrate diet is also necessary to sustain high intensity training on a daily basis.” – International Consensus Conference on Foods, Nutrition and Sports Performance, under the patronage of the Medical Commission of the International Olympic Committee (IOC).
Tip: In the days before a sporting event, get as much carbohydrate in the body as possible to fuel extended performance and reduce fatigue. Bring along carbohydrates-rich foods and beverages to refuel during sports activities.
2) Myth: To eat healthfully, all high-fat foods should be avoided, say 68 percent of those surveyed by Gallup.
Fact: Fat consumption should not be greater than 30 percent of total energy intake, cited the final statement of the Consensus Conference. A single food may be high in fat and still fit into a sensible eating plan. It’s the total fat from a variety of foods over several meals that counts, not from one food. There are no good foods or bad foods, just good diets and bad diets.
Tip: Balance high-fat and low-fat foods throughout the day. If you have cookies and ice cream for a snack, balance it later in the day with low-fat foods. A healthy diet includes a variety of foods, including “fun” foods.
3) Myth: Eating chocolate gives a quick energy boost, followed by an energy low, say 76 percent of consumers surveyed.
Fact: Evidence suggests that performance is improved when a substantial carbohydrates-rich meal is eaten three to four hours before a long workout. One study, conducted by Dr. David Costill at Ball State University, found a high-carbohydrate meal containing bread, cereal, and fruit four hours before exercise, with a candy bar eaten five minutes before exercise, resulted in a 22 percent increase in cycling power.
Tip: High-sugar foods can be enjoyed as snacks in between meals or as part of a meal comprised of a variety of foods.
4) Myth: Complex carbohydrates are better than sugars.
Fact: “You need carbohydrates for sports performance, because you need energy. Your body winds up turning complex carbohydrates into glucose, so from an energy point of view they are identical,” says Dr. Edward Coyle, a consensus participant and director, Human Performance Laboratory, University of Texas at Austin.
Tip: Get a good balance of complex carbohydrates foods such as rice, breads, cereal and pasta as well as simple carbohydrates found in fruits, vegetables and sweet foods like honey, jelly and chocolate.
5) Myth: Sweet snacks can’t be a part of a balanced diet, say 64 percent of those surveyed.
Fact: “Confectionery or certain types of confectionery have a part to play especially for the athletes who need to increase their energy intake. Using certain confectionery products is helpful because it allows…high carbohydrates intake using energy dense foods,” says Professor Clyde Williams, Loughborough University, England and Co-Chairman of the Consensus Conference.
Tip: Don’t deny yourself certain types of confectionery products that can be a part of a carbohydrate rich diet. According to the Gallup poll, the majority wanted foods more when they tried to avoid those foods. Moreover, Dr. John Devlin, co-chairman of the Consensus Conference stressed palatability and variety as important factors to keep in mind when planning a diet for high performance.
6) Myth: Fruit is a great snack to replenish energy after exercise.
Fact: The best way to refuel quickly is with carbohydrates foods and beverages that are easily digested and quickly absorbed into the bloodstream (a measure of how quickly carbohydrates are absorbed into the blood stream is called glycemic index.) Scientists recommend that two-thirds of all carbohydrates come from foods that are easily digested and quickly absorbed (i.e. high glycemic foods). Contrary to popular belief, fruits, except for bananas and raisins, are low glycemic foods. Though nutritious, they are not particularly effective by themselves in replenishing energy stores as they are low in sugar.
Tip: Foods with the highest glycemic index include bread, rice, potatoes, corn, cornflakes, chocolate bars, molasses, and honey.
7) Myth: Kids involved in team sports should avoid eating during an event.
Fact: Carbohydrate-rich foods and beverages during high intensity sports such as soccer, ice hockey and track events are essential to prevent dehydration, replenish energy and thereby reduce fatigue and the risk of injury.
Tip: Since all high glycemic foods and beverages are equally effective, choose those which are personally enjoyed and best tolerated – such as bread, plain crackers, chocolate, raisins, bananas and sports drinks. When possible kids should eat and drink at intervals during the game and at half-time rest periods.
8) Myth: For carbohydrates loading, pasta is best.
Fact: Rice is as effective as pasta when it comes to rebuilding muscle energy stores.
Tip: Team rice with broiled fish, and steamed vegetables followed by a sweet dessert for a tasty meal high in carbohydrates.
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