Busting the most common nutrition myths

Busting the most common nutrition myths

Not everybody that works out and leads a healthy lifestyle is educated about nutrition. Sure they know how to go about getting a fit and healthy body, but the science behind how the body responds to what they eat and do merely goes over their heads. Now I’m not going and sparking controversy or saying that I’m a know it all or something, because I once was passing on these “nutrition myths,” without any clear or proper research beforehand.

There are a lot of nutrition myths that float around, and continue to do so, because many people are ignorant and actually pass on information that is not true. It may sound correct and logical, but building a healthy and fit body doesn’t require as much as people think.

The last thing you need in your busy lifestyle is to micromanage your diet to a tee to get the body that you want.

This spreading around of false information has to be stopped, and I’m hoping to help you understand the truth behind these myths in this article. These 5 nutrition myths will make your life a hell of a lot easier, keep your diet easy to follow and will still provide you with the results that you want.

Myth 1 – Consuming a meal every 2-3 hours for maximum fat loss and prevent muscle breakdown

Years and years ago, it was believed that the more consistent you kept your meals and the more frequently you ate throughout the day, led to a metabolism increase that turned your body into a fat burning furnace and prevented muscle breakdown.

The reality of it all is that digestion is a very slow process. Most meals that you eat will still fuel your body hours after the meal has been digested.

Protein breaks down at a rate of around 7-10 grams per hour depending on what type of protein you consume and what foods you consume it with. So eating a high protein meal every 2-3 hours to prevent your body from entering a “muscle breakdown” state is completely unnecessary. As long as you consume the total macronutrients that you need (proteins, carbs and fats) daily to build muscle or lose fat, you will get the same results, but without the headache of having to reach for a meal every few hours.

Myth 2- You must consume a whey protein shake immediately post workout, and a casein protein shake before bed to prevent muscle breakdown

As I’ve stated above, digestion is very slow. The protein shake that you consumed pre-workout (a few hours before) will still be providing you with adequate protein after your workout. But with that said, there is nothing wrong with consuming a post workout shake if it helps meet your daily protein needs.

Also, with casein protein consumption before bed, it’s not mandatory seeing as if you were to consume 50 grams of whey protein before bed; it will take a while to break down as well. I will list 2 articles below that will give you more information regarding post workout meals and casein protein.

Is Casein before bed really needed?

Are post workout meals necessary? Does that hour of opportunity really exist?

Myth 3- Avoid consuming carbohydrates in the evening to prevent fat storage

This is a myth that kind of bothers me sometimes. Many people view carbohydrates as such a bad thing. This will lead to false assumptions such as saying that since the body is less likely to be active in the evening, that carbs should be eliminated after a certain time.

The truth is that the body needs a certain amount of calories in a day in order to fuel natural body processes. In order to lose fat, it does not matter how many carbs you eat in a day or what time you eat it. As long as you stay under the amount of calories needed by your body, this will lead to weight loss because it will stimulate the body to tap into its fat stores for fuel.

Myth 4- Do not eat anything within 3-4 hours before bed to prevent fat storage

I wrote an article on this a while back (click here to read) saying that eating before bed can have no effects on your weight, if you know what you’re doing. This is the same reason as the carbs myth above. Fat loss or gain is determined by your overall caloric intake in a day.

It is all about calories in vs. calories out.

As long as your total calorie intake is less than what you need in a day, you can have the greasiest hamburger combo right before bed (not saying that you should) and the result will be the same regardless if you were to consume that earlier in the day. As long as you are keeping track of the total calories that you need in a day and follow those guidelines, you can eat whenever you want (in moderation of course) without having to worry about packing on the fat.

Myth 5- You must eat a very clean diet if you want to get an impressive body

This is what usually turns people away from getting a slim body that they want. They think in order to get to really low body fat; they must ONLY eat a diet consisting of veggies and bland meat. Don’t get me wrong, I’m not against that. In fact, my daily diet is made up of bland, but nutrient dense foods. But I love eating those types of foods.

For the average person who likes to enjoy their meals, the whole truth is that your body cannot distinguish carbs that come from a bowl of cereal or a healthy apple. Though the nutrients might be different, the carbs will serve as one purpose, to be broken down into sugars that the body can use. As long as your diet is relatively clean, (80 percent a day of high quality protein, high fiber carbs, and healthy fats) the other foods, whatever they may be, will not make a huge difference in your results.

So there you have it. The 5 most common nutrition myths that are completely false.

You may have read about these in magazines or a really fit person told you that it’s true, but in all honestly, science backs up these points and the truth is revealed by numerous studies and testing. So go ahead, and live your life not having to think so hard about your diet. I hope you have found these 5 points helpful and don’t hesitate to share if you feel that someone really needs to take it easy on their diet. See you in the next article.


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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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