Diet: Myths

What diet should be followed during exercise? This is the main question among athletes. It’s such a popular topic that more and more advice is being given about exercise and nutrition. While some are accurate, most don't work for everyone—or at all—and are simply unfounded myths. For this reason, it is recommended to consult nutritionists before starting a diet or using any of these tips to avoid potential risks.

One of the biggest problems people face is that they don't understand how their bodies work and tend not to accept help. It’s crucial to know how food affects our bodies to decide whether to consume it before, during, or after training.

Here are five myths that are frequently repeated in sports:

1. Taking protein after exercise

When we think about eating after training, we all picture a muscular person drinking a protein shake. However, this practice isn’t recommended beyond each individual’s needs. It has been shown that by consuming a small amount of essential proteins before working out, the body can increase amino acid levels for up to two hours afterward. So, we shouldn’t obsess over taking protein right after finishing.

2. Drinking sugar water reduces post-exercise muscle soreness

One of the most used home remedies for muscle soreness is drinking sugary water. The goal of this so-called magical treatment is to eliminate the lactic acid crystals that supposedly form in the muscles. But putting myths aside, pain doesn’t disappear magically with home remedies. It was long believed that stiffness was caused by lactic acid produced during exercise. Studies have now shown that these crystals do not exist after training, so this treatment is pointless. The real way to reduce pain is to exercise more regularly.

3. Playing sports increases appetite

Exercise increases sensitivity to leptin, a hormone released by fat cells that signals our body to stop eating. It not only increases leptin sensitivity but also the amount of amylin in the blood, which reduces appetite.

4. Energy drinks work

When choosing an energy drink, you need to consider its properties. That way, you can determine if it's effective or not. To do this, we should look at the nutritional label, which tells us what each drink contains and what it’s best used for. Some have more carbohydrates, others more protein, and others more vitamins or minerals.

5. I can eat anything

Sports do not give someone the license to eat everything. If you exercise but don’t follow a balanced diet, you’re wasting your time. In general, if we want it to be effective, maintaining a good diet and paying attention to what we eat is one of the main needs in exercise. If we take care of our nutrition, we support our body’s well-being, but if we eat recklessly, it’s pointless.