Ten myths about food and exercise

True. Eating protein in direct connection to exercise (within 30 minutes) has better effect on muscle growth and prevented muscle breakdown than if you consume the same amount of protein later. Aim for 0.3 grams of protein per kilogram of body weight after training. When it comes to carbohydrates, they are important to replenish immediately after exercise if you need to exercise again the same day, or within a few hours. If you have a day or more for the next workout, it is not critical that you replenish the carbohydrates directly, but you can wait for the meal one to two hours later.

False. Athletes need 50 to 100 percent more protein than those who do not exercise. However, most of us get the protein we need with raw material, even though we have a doubled need. The problem is rather to distribute it correctly throughout the day. There will be plenty for lunch and dinner but think of protein even in the snacks for the best effect. Fruit does not suffice as a snack, but supplement with eg millet, milk or yogurt.

False. Protein supplements can be a practical alternative to include in your bag but are not a necessity. However, protein immediately after exercise is important (see statement above).

False. The need for vitamins and minerals increases to some extent with exercise, but not to the same extent as the energy demand increases. This means that athletes who meet their increased energy needs with versatile food have good chances of meeting their vitamin and mineral needs. Problems and deficiencies arise when the food is not versatile, or if you eat too little in relation to your energy needs.

Partly true. Carbohydrates are still the most high-octane fuel in high-intensity workouts and the availability determines how long we can work on high power. The classic carbohydrate charge, which lasted a week and began with eating very carbohydrate restrictively, has been abandoned as it was not possible to maintain exercise quality and became sensitive to infection. It may still be good to load up with extra carbohydrates the days before long-term endurance work. In extremely weight-critical sports such as running, one should be aware that one gets heavier as one gram of carbohydrate binds 2.7 grams of fluid.

Partly true. We gain weight if we put in more energy than we consume. For some, the weight gain is caused by too much sugar and fast carbohydrates, others with too much cream and fat cheeses, and for a third group of too much beer and alcohol. There is no universal method for weight loss. But is LCHF really good at sports? Without enough carbohydrates you cannot exercise high-intensity.

False. For most people, water is perfectly adequate in most situations. But if you have to work high-intensity for a long time (over 60-90 minutes) then sports drinking can allow extended time for fatigue. Even in short-term, high-intensity work, there may be a benefit to rinsing the mouth with carbohydrate solution for a few seconds. However, there are empty calories (no nutrition) and most sports drinks affect dental health.

False. Caffeine in the form of coffee, tea or cola (that is, in beverage form) adds more liquid than it expels and does not adversely affect the fluid balance but can on the contrary contribute to the fluid balance.

False. A moderate alcohol intake (up to a couple of glasses) does not have as much negative effect on the exercise itself in terms of either strength or endurance. However, precision, balance, reaction and coordination are affected. So more complex exercises can be more difficult to perform and indirectly increase the risk of injury. The effect of alcohol remains even after the alcohol has disappeared, which can adversely affect exercise response (for example, muscle building) even the day after drinking.

False. Performance is not measured in stomachs!

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