Is Your Diet Sabotaging Your Workout?
When you workout you want to get a great result. You are investing time and effort into your workout and you want to reach your goal. What many people don’t realize is if they aren’t eating a healthy well-rounded diet of whole foods, they may be sabotaging their workout before they start. You also want to be sure you are getting enough calories.
Below are two ways that your diet can hinder your workout results.
Our diets play a huge role in our general health and athletic performance. All too often, poor nutrition is the weak link that is constantly inhibiting an athlete’s progress.
Loss of muscle mass
Speaking of stress, the stress hormones our bodies naturally release are catabolic—which means that they increase muscle and tissue breakdown. Now, when this happens in response to an acute stressor (such as your typical CrossFit workout), it’s a natural process that paves the way for anabolism. In English, during an intense workout our muscle fibers undergo microscopic tears from physical stress (i.e. lifting weights) and the release of stress hormones. But once the workout is over and the acute stressor has subsided, our body starts the process of ‘repairing’ the damage to our tissue and fibers by making them stronger (muscle anabolism).
This is how we get stronger, faster and fitter. However, if we are experiencing chronic stress (which can be caused by not eating enough), our stress hormones are constantly elevated, meaning that we start to experience muscle catabolism even when we’re not working out.
This means that if you’re consistently under-eating, you could start to experience a loss of muscle mass. This will only be compounded if you’re not eating enough AND you’re working out. Why?
Because your body needs carbohydrates and fats to use as energy in a workout. But if the body doesn’t have an adequate source of those nutrients, it will look to get the energy elsewhere—either from the existing fat stores in your body, or by burning your muscle mass for energy. So if you’re starting to experience unusual weight loss and/or visible muscle mass loss, up the consumption of your daily food intake (but once again, make sure to be eating the right kind of foods).
Not achieving desired fat loss
Contrary to popular belief, sometimes eating more (not less) will help you lose weight. Remember, if you’re not supplying the body with fuel from proper nutrition, it will hold on to your stored fat and start burning muscle tissue for energy. In addition, a loss in muscle mass volume will slow down your metabolism—this is because the more muscle you have, the more fat you burn at rest. And remember our good friend cortisol (the stress hormone)? Well, increased stress caused by a lack of eating enough leads to a rise in cortisol levels, which increases the storage of visceral fat cells in areas like your stomach. Essentially, not eating enough can have the exact opposite effect of what you’re trying to achieve! – via BoxLife Magazine
Two Signs Women Aren’t Eating Enough For Their Workout
If you are a woman here are two signs that you may not be eating enough or getting the variety of foods, to allow your body to perform its normal processes. Pay attention to your diet if either of these signs sound like something that is happening to you Photo: Getty Images
You’re tired all the time
There can be several causes of fatigue, including stress, a lack of sleep, and yep, under-eating. Even at rest your body needs calories to support vital functions (your heart beating, lungs breathing, and circulation). A general rule of thumb is that if you’re relatively inactive you need about 10 calories for every pound of body weight, plus more for exercise. That means a 135 pound woman needs 1350 calories for just sitting there, not including the additional 400-500 for a one-hour cardio class, not to mention normal everyday activities like walking and doing laundry.
Yet I talk to many women who strive for no more than 1200 calories a day period, which may be as much as 35 percent less than what they really need. Even if you’re trying to lose weight, that’s too much of a disparity, which is why you’ll feel the effects, from low energy to irritability, moodiness, trouble concentrating, and sleepiness. Basically, it’s your body telling you, “Hey, you’re not giving me enough to do everything I need to do here.”
You aren’t having regular periods
This is a big red flag. While there may be other reasons for irregular periods, it’s often a sign that you aren’t nourished enough to maintain adequate hormone levels. You might think that you have to be underweight for this to happen, but it can happen even if your BMI is normal.
This imbalance can trigger a depletion of bone density, which ups the risk of fractures and osteoporosis. While osteoporosis is most common in older women, it can affect women in their 20s, 30s, and 40s. Unfortunately I’ve seen women suffer from serious bone fractures, including broken hips, early in life, due to long-term under-eating, and simply popping a calcium supplement isn’t enough.
– via Health News / Tips & Trends / Celebrity Health
Do you need a new workout plan? Are you tired all the time? Do you think you may need to take a second look at your diet and increase the nutrition?