Healthy Foods That Can Sabotage Your Training

You are tracking your macros, logging your miles and achieving your personal bests. You're eating a "healthy" diet, right? Why aren't the results that you expected? Some foods that are marketed as healthy may hinder your progress.

Your training can be affected by the food you consume.

A recent study revealed that 60% of athletes consume unknowingly "healthy" snack foods that have more sugar added than a candy bar. We understand as endurance athletes the importance of nutrition in enhancing performance, recovery and well-being.

It can be difficult to navigate the confusing world of food labels, marketing buzzwords and other complex information. This article will reveal some "healthy" food that can hinder your training. It will show hidden sugars and processed ingredients.

Let's dig in and discover the truth about your diet.

Beware of "healthy" foods

As someone who regularly trains and enters endurance events, it can be easy to think that those 'healthy' options that line the aisles of the supermarket are going to give you the nutrient boost that you need.

However, the word 'protein' is banded around a lot for marketing purposes and many products are just as calorific or high in fats as their 'unhealthy' counterparts.

1. Flavored yoghurt: A sugar bomb in disguise

Yoghurt, which is packed with probiotics and protein, is often marketed as a healthy snack or breakfast. Plain yoghurt can be a great choice. Flavoured yoghurts are a different story.

Flavoured yoghurts can be a sugar bomb in disguise, negating the benefits of the yoghurt's protein and probiotics. Opt for plain, unsweetened yoghurt topped with berries instead.

Sugar is added to many flavoured yogurts in order to improve their taste. These sugars may cause energy crashes, inflammation and weight gain. This can negate the benefits of yoghurt's probiotics and protein.

One serving of yoghurt can contain as much sugar as a chocolate bar. One serving of Dannon’s Fruit on the Bottom Yogurt can contain more than 20 grams of sugar. This might be great to fuel your run, but every day, it could be too much.

Choose plain, unsweetened yogurt (Greek Yogurt is an excellent high-protein choice). Add your natural sweetness like honey, cinnamon, or berries. You can control the amount of sugar and still enjoy a healthy snack.

2. Granola is not always the healthy food you think

Granola is often associated with healthy living, and images of outdoor activities or active people are shown alongside the cereal. Don't be fooled by the marketing.

Commercially produced granolas often contain hidden oils (often unhealthy vegetable oils) and sweeteners such as honey, maple syrup or high-fructose syrup.

These ingredients can contribute to high sugar and calorie content which can hinder your training. Quaker Oats Granola, for example, can contain more than 12 grams of sugar as well as a large amount of saturated fat.

Be sure to read the nutrition label before you buy granola. Choose granolas with minimal processing, healthy fats (less than 5g of sugar per serving), and low amounts of added sugar. Consider making your homemade granola to be able to control the ingredients.

3. What is the nutritional value of trail mix?

The trail mix is a great snack to have on the go. It contains a mixture of dried fruit, nuts, seeds and other ingredients. However, if you are not careful, trail mix can become a sugar and calorie bomb which makes it important to only use whilst out on the trail.

Nuts and seeds are a good source of healthy fats, but dried fruit contains a lot of sugar. The addition of chocolates or raisins covered in yoghurt only makes the problem worse. Planters Trail Berry Nut contains over 200 calories and an unexpected amount of sugar.

Create your trail mix by using raw nuts (almonds or walnuts), seeds like pumpkin, sunflower and chia, as well as a small amount of unsweetened dried fruits (goji berries, cranberries). Additions of chocolate and sugary elements should be avoided. You can control the sugar and calorie content, while still enjoying an enjoyable and nutritious snack.

4. Smoothies, whether they are bought or made at home, may be convenient but do they really provide health benefits?

Smoothies make a great quick breakfast or recovery drink after a workout. However, pre-made or purchased smoothies are often unhealthy.

Most commercial smoothies contain fruit juices, which are high in fructose and lack the fibre of whole fruits. This can cause a spike in blood glucose followed by a crash that leaves you feeling hungry and sluggish. Jamba Juice, for instance, contains up to 50 grams of sugar.

Making your smoothies is the best way to guarantee that it is healthy. Use unsweetened almond or water milk as a base. Plain yoghurt can also be used. Add some protein powder to a base of unsweetened almond milk, water or low laft milk. This will give you a good mix of nutrients for your workout.

5. Protein Bars are not all created equal

Protein bars are promoted as an easy way to increase your intake of protein and fuel your workouts. Many protein bars are simply chocolate bars masquerading behind the 'high protein' benefits.

Some protein bars may contain sugar alcohols, such as erythritol and xylitol. These can cause digestive upset in some people. They often also contain artificial flavours, sweeteners and preservatives. Many popular brands like Quest bars can contain an extensive list of artificial ingredients.

Look for protein bars with high protein (at least 20g), minimal added sugar (less than 5g) and minimally processed ingredients. Concentrate on bars that contain whole foods like nuts, seeds and oats.

6. Fruit Juice: A concentrated Sugar Source

Fruit is healthy. However, some juices are not.

Many fruit juices found in the supermarket lack the fibre that is found in whole fruit, which helps slow down sugar absorption and keeps you feeling satisfied. Fruit juices are high in sugar and without fibre, they quickly enter the bloodstream. This can cause a spike in your blood sugar. One glass of concentrated orange can have as much sugar in it as a can of pop.

Water is the best option for hydration. When you want something sweet, choose whole fruits over juice. Whole fruits are rich in fibre, which helps to control blood sugar levels.

7. Agave Nectar: A "Healthy" Sugar Imposter

The agave nectar is marketed as an alternative to sugar. However, it's not quite as healthy as you might think.

Agave nectar contains a high amount of fructose. This is a sugar type that is metabolised in a different way than glucose. High fructose intake has been associated with insulin resistance, liver issues, and weight gain.

When you want to sweeten food or beverages, choose healthier natural sweeteners such as honey, maple syrup, or stevia. These sweeteners are lower in glycemic and contain beneficial nutrients.

8. Gluten-Free Foods: Gluten Free Doesn't Mean Always Healthy

Many processed foods now come in gluten-free varieties. These foods may not be healthier.

To improve the texture and taste of gluten-free processed food, refined starches are used (such as tapioca or rice starch) and sugars. These ingredients can cause blood sugar spikes and even weight gain. For example, many gluten-free products can have a surprising amount of calories and little fibre.

Focus on gluten-free foods that are naturally gluten-free, such as fruits, vegetables and lean proteins, or gluten-free grains, like quinoa, brown rice and oats.

Making Informed Choices

It takes a little bit of knowledge to navigate the "healthy food" aisle. Here are some tips that will help you make better choices.

• Carefully read nutrition labels: Pay attention to serving size, calories and total fat. Also, pay close attention when it comes to total carbohydrates, fibre, sugars total, added sugars and protein. When looking at the "added sugars" section, look for products that have less than 5 grams of added sugar per serving. Pay attention to the order in which the ingredients are listed. Ingredients are listed by weight and the first few ingredients will make up most of the product.

• Fill your plate with Whole, Unprocessed Products: Choose whole, unprocessed products like vegetables, fruits, lean proteins, and whole grains. These foods are rich in fiber and essential nutrients, without the sugar and other processed ingredients that many packaged foods contain.

• Aim for Macronutrient Balancing in Training: Make sure you consume a balanced diet that includes adequate carbohydrates, proteins, and healthy fats. This will fuel your recovery and training. It is a good idea to start with a macronutrient balance of 40-50% carbohydrates and 20-30% proteins, followed by 20-30% healthy oils. However, this ratio can change depending on individual needs and intensity of training.

Conclusion

It can be difficult to navigate the world of "healthy foods", but by being aware and avoiding these pitfalls you can make better choices that will support your training goals. Read nutrition labels, choose whole, unprocessed food, and pay attention to the macronutrient ratio.

Are you ready to optimise your performance and take control of your diet?

This week, swap out one of those "healthy" food items for a healthier alternative.

Consult a sports nutritionist or registered dietitian for personalised nutrition advice when you are doing endurance sports.