You try to eat a healthy diet. That means something different for everyone. Some rely on gluten-free diets because of intolerances, others believe in vegan diets. For some, Paleo seems to be the perfect solution, again some reduce the carbohydrates. Healthy food is something very individual. What suits one does not have to be right for the other. However, if you also train a lot and still do not notice any progress or even feel very tired and powerless during training, then this may be a sign that something is not 100% appropriate to your diet. So we took a look at some healthy eating plans and looked at how they can influence your workout …
Paleo, Vegan, Gluten Free, Low Carb: What effect your diet has on your fitness program
1. Low Carb
The Fitness Problem That Can Occur: If you do not have enough energy, it can lead to quite tiring workouts – even if you are actually eating enough calories. Particularly high-intensity workouts such as cross fit, spinning or HIIT need fast fuel in the form of carbohydrates. Some athletes still rely on low carb diet – however, this is more suitable for men. Women also need carbohydrates for hormone regulation. If its level is too low, it can affect training, metabolism and mood. The solution: You can continue to eat low carb, but you should take some high-quality carbs in addition to your fitness program. This can be a roast or mashed sweet potato one hour before the workout. Also, some sugary carbohydrates in a special sports drink or cereal bars provide fast flammable energy. Incidentally, some low-carbohydrate diets consume 100 to 150 grams of carbs per day – a proportion that should be enough for athletes.
The Fitness Problem That Can Occur: Some vegans are extremely wary of their protein intake, but others are not so keen. But muscle growth and regeneration requires sufficient protein. Some vegans struggle to meet their iron and vitamin B12 needs. But both are needed more during sporting activities. The solution: If you work out regularly, 20 grams of protein per meal is a good guide. Pea, hemp and soy protein substitutes can help to reach this level despite vegan diet. There are also alternative sources of protein, such as broccoli and legumes (if you are not completely nourishing yourself). Raw almonds and other nuts can compensate for fat and protein deficiencies. Check with your doctor and have a blood test done with special attention to iron and B12 to see if you need compensation.
The fitness problem that can occur: The so-called "stone age" diet is considered to be especially healthy. However, in some cases it can be very meaty, especially if you consider bacon as "paleo-suited". In addition, one must pay attention to the ingredients even with special paleo snacks. Paleo ketchup is sweetened with raisins instead of sugar. Although this is fruit, the fructose dose is quite high. This minimizes your training success. The solution: Avoid special paleo snacks and treats in favor of freshly prepared foods such as salmon, sweet potatoes and spinach. If you eat healthy and exercise 90% of the time, even a normal cupcake instead of a barely healthier but much more expensive specialty product will not do you any gross damage.
4. Gluten free
The fitness problem that can occur: Gluten-free diet has become a lifestyle trend – and thus a true snack industry. Unfortunately, we are often convinced that "gluten-free" means equally healthy. But many products are stuffed with preservatives, sugar and flour substitutes and are barely better than other snacks. The solution: If you are not proven to suffer from celiac disease or gluten intolerance, you should rather eat high-quality baked goods that are made with ingredients from our soil. A fresh sourdough pastry beats all gluten-free crackers from the store in terms of health values. You still want to stay on a gluten-free diet? Then put rice, corn tortillas, sweet potatoes, and other high-quality carbohydrate sources on better substitutes.