Randy Bird Sports Nutrition

Athletes can sabotage their hard work by making any of these common mistakes.

1. Recovery after training and competition is not taken seriously.
   Protein and carbohydrate recovery after a training or workout session are essential in order to gain the benefits of the workout.  Consuming carbohydrates after a workout are needed to replenish stores in the body that were used up.  When working out, muscles are damaged.  Consuming protein after a workout helps to repair those muscle tissues faster therefore decreasing the amount of breakdown and getting the most out of the workout you just completed.  Recovery is crucial in reaping the benefits from your hard work.
2. Inadequate amount of sleep.
   Inadequate sleep has also been shown to decrease muscle gain and increase fat gain.  Lack of sleep is associated with decreased levels of growth hormone and increased levels of cortisol.  Aim for 8 hours of sleep each night.  Getting enough sleep is imperative for the body to maintain optimal function.
3. Skipping breakfast.
   If you skip breakfast, you are more likely to be overly hungry later. And then, you’re more likely to overeat at lunch and/or dinner.  “Backloading” or eating more at the end of the day than the beginning is associated with less muscle mass and higher amounts of body fat.
4. Inadequate consumption of fruits and vegetables.
   The vitamins, minerals and antioxidants in these foods will help with recovery from strenuous workouts and competitions as well as keep your body healthy to ward off illness.  They also provide fiber and an additional source of water for hydration.
5. Inadequate fluid intake.
   Plan ahead and carry a water bottle with you.  Divide your weight in half.  This is the minimum amount of fluid ounces you should strive to drink daily.  Alcoholic beverages do not count.  The more you workout out, the more you need drink in addition to this.

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.