Why is eating whole wheat flour not good for fitness

Moderate consumption of whole wheat flour during exercise does not pose any significant harm, but excessive intake may affect muscle building effects or cause gastrointestinal discomfort. Whole wheat flour has a high dietary fiber content, which may interfere with protein absorption and cause bloating in some populations. Whole wheat flour retains the bran and germ, and its dietary fiber content is several times that of refined flour. A high fiber diet may slow down gastric emptying and reduce the efficiency of protein supplementation after exercise. For high-intensity trainers who need to quickly replenish energy, the glycemic index of whole wheat foods is low and may not be able to meet their energy needs in a timely manner. Some fitness enthusiasts may choose whole wheat products to control calories, but excessive restriction on refined carbohydrates may affect training performance. Phytic acid in bran can bind with minerals, which may affect the absorption rate of trace elements such as calcium and iron. People with weak gastrointestinal function may experience discomfort such as bloating and gas production if consumed excessively. Although whole wheat flour has a higher protein content than refined flour, its amino acid composition is still incomplete and cannot replace high-quality protein sources such as whey protein. Some fitness enthusiasts mistakenly believe that whole wheat foods have lower calories, which can easily affect body fat control due to excessive intake.

It is recommended that fitness enthusiasts adjust their staple food structure according to their training goals. During the muscle building period, refined carbohydrates can be used to ensure energy supply. During the weight loss period, it is advisable to choose whole wheat foods in moderation. Pay attention to individual tolerance and reduce the proportion of whole wheat intake when indigestion occurs. Timely supplement easily absorbable carbohydrates and proteins after training, and whole wheat bread and other foods are more suitable as staple food choices during non training periods. Maintain dietary diversity and avoid nutritional imbalance caused by relying solely on certain staple foods.