1 – Have a too sweet breakfast
You have to eat well at breakfast, with this pretext we have seen in the last few years on the shelves of shops and supermarkets many products called “Special Breakfast”, perfectly supplied in sugars and fats. But eating too many simple sugars at breakfast is not an optimal solution (it is also better to insert a protein portion), so eyes well open, in particular on nutritional labels and the list of ingredients.
2 – Too many snacks during the day
It is better to spend a little more time to eat properly and in a balanced way during the 3 meals that mark the day, rather than limiting yourself to these meals, but then spreading small snacks on the day. In fact, it is at a sufficient distance from the main meals (2-3 hours) that the body begins to take the reserve fat. Interrupting this process (through the secretion of insulin) means taking a bad habit that instead allows the body to use traditional energy systems (gluconeogenesis or transformation of energy stored in the form of fat).
3 – Have a dinner too rich
An abbreviated breakfast, a quick lunch, a professional stress, a demanding workout at the end of the day … here are all the ingredients to arrive so hungry at dinner time and take a long meal. This is more than legitimate: dinner is the reward of a hard day, the moment of relaxation and sometimes the opportunity to “recover” other meals that are too short. But beware of the small additions of fat suppliers in the evening: sauces, cheese, cream, wines, desserts, chocolates, chocolate biscuits …. These little excesses accumulated near the time of lying down is the best way to gain weight.
4 – Consume many exciting drinks but drink a little water
Excessive exciting drinks (coffee, tea …) are not recommended for athletes. In addition to the diuretic effect, the consumption of exciting drinks often takes the place of a consumption of pure water. Regular consumption of water during the day (from 1 liter to a minimum of 1.5 liters) is essential for the athlete’s daily training.