The Top 3 Sports Nutrition Myths – Interesting Facts

The Top 3 Sports Nutrition Myths – Interesting Facts

hi guys welcome to the latest edition of
PG tips today we’re going to be talking about sports nutrition myths so we’ve
got Adam talking about the protein anabolic window we’ve got Sam talking
about use of creatine supplementation and I’ll be talking about the use of
carbo loading check it out guys so I’m going to be talking about carbo loading
so you’ve probably heard of it carbo loading refers to the idea of having a
really starchy a carbohydrate piece meal either the night before or the morning
of a big sporting event the reason this a myth is because there’s a lot research
that actually supports the idea that if your event is less than 90 minutes there
is no significant relationship between eating a carbohydrate a large
carbohydrate based meal and improved sports performance the other reason why
this myth is because those events lasting longer than 90 minutes if the
combination of a quick release sugars so like energy gels and things like this
and electrolytes so things like lucozade sports drinks any kind of isotonic drink
the combination of those things during performance so you’ll probably see when
people doing marathon runs that lasts a couple of hours they’re eating like
jelly sweets and they’re grabbing the sports drinks, scarring mortar and they’re
grabbing all these things down the race those combinations thing actually kind
of outweighed the need for carbo loading because you can actually have this sugar
quickly released into the bloodstream it’s readily available it doesn’t have
to be broken down it’s straight away digest it can be put straight into
aerobic glycolysis it doesn’t need to go through the process of digestion to be
used the idea of just having a one-off meal to improve performance is actually
a massive myth however if you carbo load consistently so if on a day-to-day basis
you’re having high levels of carbohydrate in your meal so if you’re
having let’s say if you’re breaking your meals into a hundred percents so you’ve
got 50% coming from carbohydrates you’ve got 20% coming from fat and you’ve got a
30% coming from protein those consistently higher levels of
carbohydrate are going to cause your body to adapt to store carbohydrate it’s
more efficiently that means you’re going to have higher level of
stored glycogen glucose in stored form which means that that’s going to be more
readily available when you come to exercise so you’re going to be able to
constantly replenish those blockage in stores and glucose stores as they’ve
been utilized during exercise which means that you’re actually going to have
improved performance as a result but as I said the likelihood of the one-off
carbohydrate-based meal improving performance there’s actually no research
to support that idea carbo loading consistently is good but carb loading
for one meal is a myth cheers guys hi guys it’s Adam from performance ground so
straight off the back you can probably hear that I’m quite bummed up so in my
previous vlog I was talking about gym myths and one of the gym myths was
training too hard or trying to give 100% intensity in sessions and why it’s not
smart this is a perfect adage to that so I’m a little bit ill right now a little
bit bummed out so I’m not gonna be going super hard all the time because I need
to listen to my body but if you want to learn more about that go check out my
previous blog where I talk about that and some other gymnasts but today I’m
going to be talking about the anabolic window so this is sports nutrition base
the anabolic window literature states that after exercise training whatever it
may be that there’s some 30 to 2 hour window to uptake
protein with some fast absorbing carbohydrates and sugars like a banana
or something like that that will help increase the amount of carbohydrates and
protein that we uptake and we’ll have a better anabolism or production as a
result which quite frankly isn’t true and I’ll talk about that now ok so the
premise of this idea is a hundred percent accurate so you do need to
uptake or intake protein to be able to utilize that protein relative to their
protein that you’re breaking down in order to see positive muscle mass if
that’s something that you’re chasing in a fine world of trying to maintain what
you have you’d have a protein balance where the amount that you intake is the
amount that you break down so it stays exactly the same with nothing you decide
what happen however that’s 30 minutes a two hour window is just inaccurate the
the main thing that you need to think about in regards to in taking the
calories and the right calories at the right times isn’t specific to certain
windows of opportunity it’s spread out of consistency across a day so
if you wake up in the morning and you’re going to go to the gym because you have
nothing planned today and you’re gonna go to the gym for about 12 o’clock and
you wake up and it’s 9:00 so you completely skip out on breakfast because
it’s something that your body doesn’t agree with or something that you don’t
do think about that time from when you’ve woken up so when you’re about to
train being in a fasted state where you haven’t got the the right nutrients in
your body to be able to feel what you do yes you have stores of thing
carbohydrates and proteins to utilize and fats as well but you need to feel
what you do for that day as well a day that is spread out consistently of
consuming protein say every two to three hours then there isn’t really a need to
take this protein in immediately you just take it in in the middle that you
have after you finish training whether that force have been the window I’m not
taking that example if someone trains at 12 o’clock or 1 o’clock they wake up in
the morning they have six scrambled eggs on toast and a bit of avocado whatever
that may be they’ve got a good amount of protein from those eggs and carbs from
the toast if they’re having that and some fat from the avocado and then an
hour hour two hours before they train they have a banana and maybe they have
tuna sandwich or salmon something like that something protein based now they’ve
got a good amount of protein already in the day and it stay consistent in terms
of the times they spent between when they ate now they’ve done their training
session they’ve had some good food before they cured the session there
isn’t a necessity for them to now go and smash back a protein shake and eat a
banana at the same time to be able to get into this anabolic window but
provided that after training they’ve they’ve eaten something protein based on
a carb-based just to try and feel what they’re doing if they’re trying to
improve muscle mass then of course the protein turnover needs to be a positive
so need to eat more protein so making sure that the protein that’s consumed is
a higher number essentially to be able to utilize what you want to utilize but
don’t think there’s a window just spread there in the eating out consistently and
feel what you do so you need to make sure you’re getting the card
to replace what you’ve previously but and then protein to be able to feel the
muscle feel the recovery and then getting that surplus of protein to be
able to utilize that for anabolism so building the muscle the same shape same
how you’re done I’m going to talk to you today about creatine supplementation and
the Big gym myth will be going for is is creating a steroid and there’s
creatine bad for you I’ll go out and say it
creatine is not a steroid but somehow became a popular myth that it was
creatine is a naturally occurring material in the body that is found
naturally occurring in red meats fish poultry and pork so again natural so in
terms of creating supplementation creatine is what you call a class a
supplement so this is on the ABCD scale a class a supplement essentially means
that there is literature to support the supplement does what it claims to do if
it was in the B category there is debate whether it does what it claims to do in
the C category there is pretty much no evidence to support the supplement work
so it does anything and then you get into your class D which is your quote
unquote special supplements they’re definitely work but aren’t exactly legal
and sport so this clarification model a couple of supplements and they’re
actually quite interesting so I’ll just go go online and have a look at that
ABCD rankings and just kind of see what kind of things are on there you have a
lot of your food supplements your medical based supplements and then again
some other performance supplements as in your your beta L amines your creatine
your caffeine and even things like beetroot juice it’s a big a big myth
with an industry is creatine bad for you and if you depend on who you ask most
likely you’re just gonna google it they’ll come up with search results that
is that can cause liver damage it can cause bloating it can cause weight gain
there’s as well so before of other illnesses and end things but what the
researcher is actually telling us is there
none of this is backed up by evidence and the research shows their creatine is
number one the safe for ages and number two isn’t shown to cause any damage or
have any real side effects so the end of the day creatine is one of the most
effective cheapest and either new supplements that there is creatine is
not a steroid and it is not bad subscribe to our channel if you wanna
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