Should exercisers eliminate bread from their diet? Pros and cons

FPA trainer, FPA nutritionist, FPA sports nutritionist, FPA fitness coach, FPA fitness coach

Bread products in an athlete’s diet is a controversial topic. In the past everyone used to say: “Bread is the head of everything”, but now this product is trying in every possible way to limit adherents of healthy lifestyle and “proper nutrition”. So where is the truth? Can a trainee include a flour product in his diet or is it better to avoid it?

To begin with, it is worth defining who we call an athlete. This is a person who purposefully engages in any sport. Now the concept has been expanded, and many include those who simply visit the gym.

But the goals of athletes and “fitness athletes” are different. The first need to show maximum results in competitions, and the second pursue the goal of creating an ideal figure.

What are the benefits and harms of bread?

But let’s get back to the main question: “What to do with bread?” If we delve into the basics of nutritionology, we need proteins, fats and carbohydrates for the full functioning of our body. Without these macronutrients, we simply cannot survive because each element carries its own functions.

If we look at the ratio of macronutrients in bread, it is carbohydrates that dominate. These nutrients are necessary for our body to obtain energy, for the full functioning of organs and body systems. Both the athlete and the fitness professional spend extra energy in training. And bread is a great source of energy!

Also in bread there are a lot of B vitamins, dietary fiber, minerals and other useful components. But it’s important to realize that the product also comes in different varieties:

White bread. It has a lot of added sugar and is a processed product in itself. Such a product will be more quickly digested by the body and carry fewer health benefits. It is better to limit the consumption of white bread to one or two times a week for both athletes and fitness professionals.

Rye bread. It is made from whole wheat flour (contains particles of the grain’s shells), coarse flour, and whole wheat flour. This option is the most preferable and can act as a competent snack for athletes and fitness enthusiasts. Such a product is less processed, which means that it retains much more vitamins, trace elements, fiber and other useful components.

This bread can be eaten at least every day, but make sure that you get carbohydrates not only from bread, but also from other sources.

So can bread be eaten by those who are working out?

Why do many fitness experts recommend limiting bread in the diet of people who want to make it healthier? The problem is not the flour product itself, but the quantity.

If you abuse any product, there’s a good chance that you will noticeably reduce the diversity of your diet, which will deprive you of useful components from other foods and create a risk of underconsumption of all essential nutrients.

But if you approach your diet wisely and do not make bread the basis of your diet, nothing terrible will happen. Include it in your diet, create a variety of other sources of carbohydrates, watch the amount of proteins, focus on fiber, and then your body and sports performance will be at its best!