The Top 10 Most Common Sports Nutrition Mistakes You Are Making

whey protein powder

Sports nutrition is essential for everyone, not just athletes. People who probably won't ever compete in the Olympics read articles and speak to sports nutritionists.

But whether you want to lose weight, get more from your workout, or see athletes on TV and want to follow suit, you need to take care of your diet.

It doesn't matter if you enjoy a casual workout, playing sports, or taking part in any other form of exercise. This article will cover some of the most common sports nutrition mistakes that could be causing damage to your body.

football, ball, soccer

Not having enough carbohydrates in your diet.

The first mistake is not having enough carbohydrates in your diet.

The misconception is that carbohydrates only add to overall body weight, and eating more calories will lead to poor sports performance. However, an empty stomach is not ideal for optimal athletic performance.

Not only do you need enough calories for strength training and exercise, but carbohydrates from a balanced diet are vital for maintaining healthy blood sugar levels. In addition, glucose found in carbohydrates provides the body with energy.

How could you exercise without energy?

Also, next time you recover from muscle cramps, or notice muscle building that you're happy with, you can thank all the carbohydrates in your diet.

Eating a bad diet, high fat diet, or just not having enough of the right foods.

Healthy foods such as whole grains, low-fat foods, dried fruit, or unsaturated fats release energy throughout the day. It is important to intake a balanced diet containing saturated fats and unsaturated fats in the right ratio.

Not only does this reduce total body fat, but it also provides the best conditions for exercise and building muscle.

Suppose your primary energy source is from food and drink with little to no protein, minerals, or vitamins. In that case, you may get a short burst of energy. However, it will not power you throughout the day or be very useful during a workout program.

Do you drink enough water for the physical activity you do?

Many athletes may think that forgoing water is a quick weight loss method. However, the exercise sciences have always advised people to drink plenty of water to avoid heat-related illnesses.

When you exercise, the body creates sweat to stop you from overheating. However, you will need to replace this water for homeostasis.

Feel free to get the said water from a protein shake if you want.

When you get muscle cramps, your body will direct blood away from the skin and towards the working muscle. Because less blood is in the skin, your blood will not diffuse heat properly, and the internal heat can lead to a cramp.

Thus, having enough water is particularly important for people with high blood pressure.

If you want to lose weight or build muscle, are you doing it for aesthetics or health?

One of the more common nutrition mistakes is focusing on the wrong thing.

You can still face health complications if you only care about other people's perceptions of your body composition.

For example, if you do not have enough food, sure, you might be athletic, but your body cannot meet its energy needs.

Likewise, if you only care about muscle building, you can still have clogged arteries.

And taking steroids should never be part of your exercise routine. Just have a protein shake instead!

Ruining your nutrition by having a post-workout meal that's high in fatty acids.

Even the strictest sports nutritionist wouldn't tell you not to reward yourself after physical activity. Active people need enough fuel for the body to repair.

However, if the goal is weight loss, ensure you're not eating more calories than you're burning.

Perhaps think about what to eat instead of just what's convenient. Look for a healthy meal you can make. It's better than a high fat, high salt meal that will prevent weight loss, damage hydration levels, and in extreme cases, clog the arteries.

Relying too much on a sports drink.

When it's game day, what would you usually opt for? Water? Milk? Sports Drink?

The body absorbs the caffeine in energy drinks within 50 minutes. So athletic people who rely on them may gain high energy levels, but a crash follows.

Look after your mental health.

They may also cause anxiety, restlessness, and sleeping issues that significantly cause poor athletic performance.

Not eating enough sodium-rich foods.

Whilst no sports dietitian will tell you to consume too much salt, some are needed to transmit nerve impulses.

If you do not eat enough salt, muscle fibres will be unable to contract and relax.

Another reason to ensure you get enough salt is to maintain fluid balance because when fluid levels are low, the body can hold onto water. If the body is holding onto the water during physical activity, you will not sweat as much as you should.

Not eating enough protein.

Some highly active people seem to be obsessed with protein. For them, their life is protein, protein, protein.

protein intake

But, protein synthesis is vital for muscle building, bone maintenance, and repairing damaged tissue.

Due to a diet lacking protein, red blood cells cannot carry oxygen to each cell, making you feel weak.

Picking between diet and exercise.

We'll keep this section short.

Whether you want to lose body fat, become fitter, or gain more muscle, you must look after your nutrition and exercise routine.

Keeping track of what you're eating and your exercise are both vital.

We are supposed to take part in regular physical activity.

However, a bad diet can ruin all the benefits we may gain from exercise. Therefore, when preparing a meal, you should consider what nutritional benefits you will gain!

You should neither forgo a good diet nor exercise because without either; you don't need to be a sports nutritionist to know that's not healthy.

Getting all your proper nutrition from supplements instead of food.

Our bodies absorb nutrients best when they're in food.

Additionally, many foods contain the nutrients and what the body needs to use them.

For example, we all need calcium. But, we also need vitamin d to absorb it. Oranges contain both.

Additionally, as we've mentioned before, even if you are healthy, it's still wise to be careful about what you eat. A healthy weight doesn't mean your arteries aren't clogged with adipose tissue from fatty acids.


So, your top ten most common sports nutrition mistakes are.

· Not eating enough carbohydrates.

· Eating a high-fat diet.

· Not drinking enough water.

· Overconsuming post-workout.

· Over relying on energy drinks.

· Not having enough sodium.

· Not eating enough protein.

· Picking between diet or exercise.

· Having supplements instead of a nutritious meal.


For a full range of medications, visit our Welzo Online Pharmacy Page. For more details, click here.

Share article
Get 10% off your first order
Get 10% off your first order

Plus get the inside scoop on our latest content and updates in our monthly newsletter.