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Overview
You pump, lift, push, pull and sweat, but you're just not seeing the results from your workout that you'd like. The problem may not be your workout -- it could be your diet. "Most experts say that diet is approximately 70 percent of the weight-loss equation and exercise is the other 30 percent," says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian and co-author of "Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon." "If you don't tweak your eating habits with your workout program, you are likely to not see results -- or at least not see them quickly." A poor diet can also make you tire out faster and increase the chances that you'll burn lean muscle mass as energy, which can slow your metabolism. Here are the 10 most common dietary mistakes and what you can do to keep from making them.
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MISTAKE #1: Working Out on an Empty Stomach
It may sound like an easy way to save calories and maybe even burn more fat when you exercise on an empty stomach, but it could backfire on you, says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. "It's like going on a trip without putting gas in your car. Having a pre-workout snack provides fuel for your activity and should improve how you feel during your workout." If you work out in the morning, eating even a small snack will give you the energy to make it through your workout. Examples of good choices include a carbohydrate and lean protein like an apple and peanut butter, Greek yogurt with berries and honey or a protein bar. "These will give you the energy you need to plow through your workout without feeling tired or deprived," adds Goodson. It's also important to find something that your body (i.e., stomach) can tolerate during exercise.
Image Credit: Jacob Ammentorp Lund/iStock/Getty Images
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MISTAKE #4: Drinking Only Water During Long Endurance-Exercise Sessions
If you work out for an hour or less, water should be all your body needs. But longer and more extreme training sessions require additional nutrition, says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. "Many people are putting in hours at the gym in addition to training for events like marathons, triathlons and half and full Ironman races. If you are training for two, three and four hours, you will need to add carbohydrates to the mix." Sports drinks contain carbohydrates in addition to electrolytes to help you replace what you sweat out. If you're training for a couple of hours at a time, it's a good idea to take in 30 to 60 grams of carbohydrates per hour. "Sports drinks work well because they not only contribute carbs, but also provide hydration," says Goodson.
Image Credit: pablocalvog/iStock/Getty Images
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MISTAKE #6: Running Low on Sodium
If you sweat profusely and leave sweat stains that show up with white lines in them you're a "salty sweater," says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. "A diet too high in sodium is typically the problem for most people. However, if you are a heavy exerciser, salt is actually your friend." When you sweat, you lose fluid along with the electrolytes sodium and potassium. If you do not replace those electrolytes, you run the risk of developing muscle cramps. In addition to consuming sport drinks that contain electrolytes, Goodson recommends snacking on salty foods like pretzels, whole-wheat crackers, beef or turkey jerky, tomato sauce and soups and even salting your food to contribute to your extra sodium needs.
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MISTAKE #8: Not Eating Enough
Your metabolism suffers if you don't take in enough calories to meet the needs of your activity. "With weight loss and getting lean, most people think less is always better when it comes to eating, but nothing can be further from the truth," says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. Think of your metabolism like a fire: In order for a fire to burn, you have to add wood. If you lack wood, the fire dies. Same thing with your metabolism." Stoking your metabolism throughout the day involves eating nutrient-rich food consistently. If you don't, your metabolism will eventually slow down, says Goodson. In addition, consuming too few calories will likely make you feel pretty poorly during a workout. Without adequate fuel, you are typically slower in your cardio and cannot lift as much weight and are less likely to see results.
Image Credit: Syda Productions/AdobeStock
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MISTAKE #10: Skimping on Protein
Protein plays an important role in muscle building and fat burning, making it an essential part of your diet, whether you're trying to gain muscle or lose weight. Protein's thermogenic effect (the number of calories it takes to digest, absorb and use) is 20 to 30 percent, versus only 3 to 12 percent for carbohydrates, says Susan Kleiner, Ph.D., RD. "This basically means it takes many more calories to digest and use protein than it does carbohydrates. When you include protein in every meal and snack all day long you raise your fat-burning potential." It's also more satiating. The best choices for lean protein include eggs, chicken, turkey, fish, lean red meat, low-fat or nonfat dairy (such as Greek yogurt) and vegetable protein. When you crave a high-fat or high-carbohydrate snack, Kleiner suggests reaching for a protein shake instead to keep fat burning and muscle building at peak efficiency.
Image Credit: Jupiterimages/Stockbyte/Getty Images
1 of 12
Overview
You pump, lift, push, pull and sweat, but you're just not seeing the results from your workout that you'd like. The problem may not be your workout -- it could be your diet. "Most experts say that diet is approximately 70 percent of the weight-loss equation and exercise is the other 30 percent," says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian and co-author of "Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon." "If you don't tweak your eating habits with your workout program, you are likely to not see results -- or at least not see them quickly." A poor diet can also make you tire out faster and increase the chances that you'll burn lean muscle mass as energy, which can slow your metabolism. Here are the 10 most common dietary mistakes and what you can do to keep from making them.
Image Credit: Syda Productions/AdobeStock
Overview
You pump, lift, push, pull and sweat, but you’re just not seeing the results from your workout that you’d like. The problem may not be your workout – it could be your diet. “Most experts say that diet is approximately 70 percent of the weight-loss equation and exercise is the other 30 percent,” says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian and co-author of “Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon.” “If you don’t tweak your eating habits with your workout program, you are likely to not see results – or at least not see them quickly.” A poor diet can also make you tire out faster and increase the chances that you’ll burn lean muscle mass as energy, which can slow your metabolism. Here are the 10 most common dietary mistakes and what you can do to keep from making them.
Image Credit: Syda Productions/AdobeStock
2 of 12
MISTAKE #1: Working Out on an Empty Stomach
It may sound like an easy way to save calories and maybe even burn more fat when you exercise on an empty stomach, but it could backfire on you, says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. "It's like going on a trip without putting gas in your car. Having a pre-workout snack provides fuel for your activity and should improve how you feel during your workout." If you work out in the morning, eating even a small snack will give you the energy to make it through your workout. Examples of good choices include a carbohydrate and lean protein like an apple and peanut butter, Greek yogurt with berries and honey or a protein bar. "These will give you the energy you need to plow through your workout without feeling tired or deprived," adds Goodson. It's also important to find something that your body (i.e., stomach) can tolerate during exercise.
Image Credit: Jacob Ammentorp Lund/iStock/Getty Images
MISTAKE #1: Working Out on an Empty Stomach
It may sound like an easy way to save calories and maybe even burn more fat when you exercise on an empty stomach, but it could backfire on you, says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. “It’s like going on a trip without putting gas in your car. Having a pre-workout snack provides fuel for your activity and should improve how you feel during your workout.” If you work out in the morning, eating even a small snack will give you the energy to make it through your workout. Examples of good choices include a carbohydrate and lean protein like an apple and peanut butter, Greek yogurt with berries and honey or a protein bar. “These will give you the energy you need to plow through your workout without feeling tired or deprived,” adds Goodson. It’s also important to find something that your body (i.e., stomach) can tolerate during exercise.
Image Credit: Jacob Ammentorp Lund/iStock/Getty Images
MISTAKE #2: Not Drinking Enough Fluids Before a Workout
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MISTAKE #3: Eating a High-Fat Meal Before a Workout
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MISTAKE #4: Drinking Only Water During Long Endurance-Exercise Sessions
If you work out for an hour or less, water should be all your body needs. But longer and more extreme training sessions require additional nutrition, says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. "Many people are putting in hours at the gym in addition to training for events like marathons, triathlons and half and full Ironman races. If you are training for two, three and four hours, you will need to add carbohydrates to the mix." Sports drinks contain carbohydrates in addition to electrolytes to help you replace what you sweat out. If you're training for a couple of hours at a time, it's a good idea to take in 30 to 60 grams of carbohydrates per hour. "Sports drinks work well because they not only contribute carbs, but also provide hydration," says Goodson.
Image Credit: pablocalvog/iStock/Getty Images
MISTAKE #4: Drinking Only Water During Long Endurance-Exercise Sessions
If you work out for an hour or less, water should be all your body needs. But longer and more extreme training sessions require additional nutrition, says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. “Many people are putting in hours at the gym in addition to training for events like marathons, triathlons and half and full Ironman races. If you are training for two, three and four hours, you will need to add carbohydrates to the mix.” Sports drinks contain carbohydrates in addition to electrolytes to help you replace what you sweat out. If you’re training for a couple of hours at a time, it’s a good idea to take in 30 to 60 grams of carbohydrates per hour. “Sports drinks work well because they not only contribute carbs, but also provide hydration,” says Goodson.
Image Credit: pablocalvog/iStock/Getty Images
MISTAKE #5: Eating High-Fiber Foods Before Training
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MISTAKE #6: Running Low on Sodium
If you sweat profusely and leave sweat stains that show up with white lines in them you're a "salty sweater," says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. "A diet too high in sodium is typically the problem for most people. However, if you are a heavy exerciser, salt is actually your friend." When you sweat, you lose fluid along with the electrolytes sodium and potassium. If you do not replace those electrolytes, you run the risk of developing muscle cramps. In addition to consuming sport drinks that contain electrolytes, Goodson recommends snacking on salty foods like pretzels, whole-wheat crackers, beef or turkey jerky, tomato sauce and soups and even salting your food to contribute to your extra sodium needs.
Image Credit: Rido/AdobeStock
MISTAKE #6: Running Low on Sodium
If you sweat profusely and leave sweat stains that show up with white lines in them you’re a “salty sweater,” says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. “A diet too high in sodium is typically the problem for most people. However, if you are a heavy exerciser, salt is actually your friend.” When you sweat, you lose fluid along with the electrolytes sodium and potassium. If you do not replace those electrolytes, you run the risk of developing muscle cramps. In addition to consuming sport drinks that contain electrolytes, Goodson recommends snacking on salty foods like pretzels, whole-wheat crackers, beef or turkey jerky, tomato sauce and soups and even salting your food to contribute to your extra sodium needs.
Image Credit: Rido/AdobeStock
MISTAKE #7: Skipping Nutrition After a Workout
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MISTAKE #8: Not Eating Enough
Your metabolism suffers if you don't take in enough calories to meet the needs of your activity. "With weight loss and getting lean, most people think less is always better when it comes to eating, but nothing can be further from the truth," says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. Think of your metabolism like a fire: In order for a fire to burn, you have to add wood. If you lack wood, the fire dies. Same thing with your metabolism." Stoking your metabolism throughout the day involves eating nutrient-rich food consistently. If you don't, your metabolism will eventually slow down, says Goodson. In addition, consuming too few calories will likely make you feel pretty poorly during a workout. Without adequate fuel, you are typically slower in your cardio and cannot lift as much weight and are less likely to see results.
Image Credit: Syda Productions/AdobeStock
MISTAKE #8: Not Eating Enough
Your metabolism suffers if you don’t take in enough calories to meet the needs of your activity. “With weight loss and getting lean, most people think less is always better when it comes to eating, but nothing can be further from the truth,” says Amy Goodson, M.S., RD, Dallas Cowboys sports dietitian. Think of your metabolism like a fire: In order for a fire to burn, you have to add wood. If you lack wood, the fire dies. Same thing with your metabolism." Stoking your metabolism throughout the day involves eating nutrient-rich food consistently. If you don’t, your metabolism will eventually slow down, says Goodson. In addition, consuming too few calories will likely make you feel pretty poorly during a workout. Without adequate fuel, you are typically slower in your cardio and cannot lift as much weight and are less likely to see results.
MISTAKE #9: Not Taking Nutritional Supplements When Warranted
Image Credit: Tom Merton/OJO Images/Getty Images
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MISTAKE #10: Skimping on Protein
Protein plays an important role in muscle building and fat burning, making it an essential part of your diet, whether you're trying to gain muscle or lose weight. Protein's thermogenic effect (the number of calories it takes to digest, absorb and use) is 20 to 30 percent, versus only 3 to 12 percent for carbohydrates, says Susan Kleiner, Ph.D., RD. "This basically means it takes many more calories to digest and use protein than it does carbohydrates. When you include protein in every meal and snack all day long you raise your fat-burning potential." It's also more satiating. The best choices for lean protein include eggs, chicken, turkey, fish, lean red meat, low-fat or nonfat dairy (such as Greek yogurt) and vegetable protein. When you crave a high-fat or high-carbohydrate snack, Kleiner suggests reaching for a protein shake instead to keep fat burning and muscle building at peak efficiency.
Image Credit: Jupiterimages/Stockbyte/Getty Images
MISTAKE #10: Skimping on Protein
Protein plays an important role in muscle building and fat burning, making it an essential part of your diet, whether you’re trying to gain muscle or lose weight. Protein’s thermogenic effect (the number of calories it takes to digest, absorb and use) is 20 to 30 percent, versus only 3 to 12 percent for carbohydrates, says Susan Kleiner, Ph.D., RD. “This basically means it takes many more calories to digest and use protein than it does carbohydrates. When you include protein in every meal and snack all day long you raise your fat-burning potential.” It’s also more satiating. The best choices for lean protein include eggs, chicken, turkey, fish, lean red meat, low-fat or nonfat dairy (such as Greek yogurt) and vegetable protein. When you crave a high-fat or high-carbohydrate snack, Kleiner suggests reaching for a protein shake instead to keep fat burning and muscle building at peak efficiency.
Image Credit: Jupiterimages/Stockbyte/Getty Images
What Do YOU Think?
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