This video discusses five common mistakes in nutrition and training that Dr. Borja Bandera made over the past decade. The purpose is to help viewers avoid these errors and achieve their fitness goals more efficiently.
Excessive High-Intensity Training (HIT) without Zone 2 Training: Prioritizing only high-intensity workouts is unsustainable and can lead to injury and burnout. Balancing HIT with lower-intensity, Zone 2 training builds a stronger aerobic base, improves recovery, and ultimately allows for more effective HIT.
Ignoring Food Satiety: Relying on calorie counting and strict dieting can disrupt natural hunger and fullness cues. Focusing on satiating, nutrient-dense foods leads to better self-regulation of food intake.
Chronic Inadequate Recovery: Overtraining without sufficient rest leads to stagnation, increased susceptibility to illness, and injury. Recognizing signs of overtraining (increased resting heart rate, decreased performance, sleep disturbances) and incorporating active recovery and rest is crucial.
Severe Carbohydrate Restriction with High-Intensity Training: Restricting carbohydrates while maintaining high-intensity workouts leads to depleted glycogen stores, hindering performance, muscle growth, and recovery. Sufficient carbohydrate intake is needed to fuel high-intensity training.
Neglecting Micronutrients: Ignoring micronutrient needs, especially for individuals with specific health conditions (like hypothyroidism), can negatively impact overall health and well-being. Adequate intake of micronutrients (like selenium and zinc) is essential, even with medication, for optimal thyroid function.
Dr. Bandera suggests activities like brisk walking, cycling at a moderate pace, swimming easily, and jogging as examples of Zone 2 training. He emphasizes that these activities should be performed at an intensity where you can hold a conversation.
Dr. Bandera recommends foods high in fiber (carbohydrates like potatoes, oats, and legumes), protein (fish, eggs, lean meats), and healthy fats. He specifically mentions boiled potatoes, white fish, cooked oats, apples, oranges, lentils, boiled eggs, lean meat, and brown rice as examples of satiating and healthy foods.
The consequences of combining high-intensity training with severely restricted carbohydrate intake include reduced anaerobic performance (power and maximum intensity), impaired recovery from intermittent efforts (like sprints), compromised muscle growth, a catabolic state (muscle breakdown), prolonged recovery times, increased risk of overtraining, negative effects on bone health and hormone production, increased protein requirements, and heightened perceived exertion during workouts.
