Myths About Nutrition

July 18, 2023

Proper nutrition plays an important role in both bodybuilding and maintaining a healthy lifestyle. But you’ve certainly been bombarded with countless pieces of information you’ve read and heard or advice you’ve received from various individuals. As a result, you are left with a bit of a dilemma. No wonder, since you have been confronted with a sea of different opinions! Which are the myths about nutrition that should be debunked? How important is it that you understand these nutrition misconceptions? And how can you avoid falling into the trap of these myths? These are just some of the questions I’ll try to answer today. The truth is that there are a lot of myths about nutrition. Perhaps too many to cover them all in one shot. And many of us come to believe in them so much that we are not even willing to ask for a second opinion about them. We end up following them with sanctity and, in the end, complain that we don’t get any visible results.

1. CARBOHYDRATES EATEN IN THE EVENING MAKE YOU FAT

Not true! Carbohydrates alone won’t make you fatter, only calories have that power. It’s very simple. When you consume more calories than you need, you get fatter. If, instead, you reduce the number of calories you eat, you get rid of this problem. And when you consume exactly the same amount of calories, nothing changes – your weight stays the same. Calories can be burned through cardio exercise, weight training, other sports, chewing gum, etc. What’s the bottom line? It’s not carbohydrates eaten in the evening that make you fat, it’s increasing your calorie intake. Got it?

2. A FAT-FREE DIET IS GOOD FOR YOUR HEALTH

No diet without fat! If anyone has ever told you that, they’ve either lied to you or don’t know what they’re talking about. There are extremely few foods that are fat-free, such as some whole grains. But you can’t eat only fat-free foods and you can’t drink only water, because you risk getting sick. Why? Dietary fats are necessary for the body because they carry vitamins D, E, K and X into the body. We always need essential fatty acids found in plants and fish oil to function properly. The body’s cells need these fatty acids to make each of their membranes impermeable. By consuming fatty acids you prevent the symptoms of inflammatory problems such as rheumatoid arthritis and psoriasis, and manage to keep your heart and joints functioning well. Fats, then, if they’re in the good category, are not your enemy!

3. COLA AND PEPSI ARE NO GOOD, DRINK FRUIT JUICES INSTEAD

The first part of this statement is correct. You should not drink or overdo fizzy drinks, especially Pepsi or Coke. The second part, however, is no longer true, but is just a myth. Fruit juices are good because they have lots of vitamins, but they also contain lots of sugar and calories. Such juices are quickly absorbed by the body, causing blood sugar levels to spike. With this increase, the body releases a hormone known as insulin. Further, the release of insulin triggers a process of fat storage and increased appetite. The best alternative to fruit juice is water.

4. AVOID MILK BECAUSE IT MAKES YOU RETAIN FAT

That’s another stupidity! The only reason you should avoid milk is when you know for sure that you suffer from lactose intolerance or other such allergies. In such a situation, don’t consume milk! However, if you don’t have any problems with dairy, then I see no reason why you should run away from milk like the Unholy One. Milk is one of the cheapest sources of protein on the market today. It contains vitamins and minerals such as calcium, vitamin D and A and quality amino acids. Milk has been shown to have unparalleled anti-catabolic properties. It can be drunk in combination with whey protein.

5. AN AVERAGE BODY CAN ONLY DIGEST 30 GRAMS OF PROTEIN AT A TIME

You probably believe this myth too. If so, it’s time to change the way you think about protein and the human body! Our bodies are designed to be able to digest basically any amount of protein. The claim that 30 grams is the maximum is a hoax! It is true, however, that some people can digest larger amounts of protein, while others can digest smaller amounts. It all depends on a person’s weight and body type. Excess protein is not eliminated from the body. It remains there for at least another hour until it is absorbed and used in various chemical processes until it is exhausted.

6. YOU CAN ONLY DIGEST ONE DISH AT A TIME

Do we really need to take this myth seriously? It’s so strange that it can be extremely funny. There is absolutely no scientific evidence for it. Therefore, the myth cannot be sustained. We are perfectly capable of consuming several dishes at the same meal. And our body has no problem digesting those dishes together.

7. WATER CAN MAKE YOU GAIN WEIGHT

Muscles can’t hold enough water in them to make you look “bloated”. Unless you’re also taking creatine, obviously. Otherwise, water can’t do you much harm. On the contrary, you need to consume enough of it! Dehydration can also occur when the amount of water in your body decreases by as little as two percent! Humans cannot function without water in the same way that a car cannot function without fuel or oil. Drinking 8 glasses of water a day reduces the risk of colon cancer by 45% and bladder cancer by 50%. However, if you’re involved in sporting activities such as cardio exercise, you need to consume even more water over the course of a day to replace the water lost through sweating. In this case, drink up to 3-4 litres of water a day. Contrary to what some people think, drinking more water will not keep it in your body. If you have only consumed 4 glasses of water in a day, your body will think it doesn’t have enough, so it will retain it. But if you drink, say, 2-3 litres, it will realise that it is fully hydrated and the excess water will be eliminated and not retained.

8. BREAKFAST, LUNCH AND DINNER PROVIDE ALL THE NUTRIENTS YOU NEED TO BUILD MUSCLE MASS AND LEAD A HEALTHY LIFE

In order to get absolutely all the nutrients you need for this purpose, it would mean that the portions of food you eat at your 3 meals a day would be huge. And here we already have two problems. Firstly, a large meal is harder for the body to absorb. Secondly, these large, irregular meals can stimulate weight gain. This myth is somewhat similar to the one above about water. If you eat a lot, your body won’t retain or store fat. Therefore, if you want to make your body realise that it is getting enough food, you need to eat smaller portions regularly. So the myth about food is just a story!

9. RED MEAT IS VERY FATTY

Not exactly. For example, rib meat is the kind of meat that can be a great choice because it’s not as fatty as other meats. The reason why some people get fat when they eat red meat steaks is because they eat various sauces and marinades containing oils with them. If you want a healthier alternative, cook red meat with some herbs and a little lemon juice.

10. ALL PROTEINS ARE THE SAME

I know, I know, not all cultists believe this myth. But many others believe that all proteins are the same. For those who still don’t know this, proteins are divided into 3: whey protein, casein and soy protein. Each has its strengths and its weaknesses. For example, whey protein is digested in about 30 minutes. So it is the ideal choice for a post-workout shake. However, it wouldn’t be a very good choice before bed, as it may not prevent catabolism. In this case, casein is the right alternative, because it gradually releases into the body. If you follow the same diet as a professional bodybuilder or a friend, you might not get the same results. What works for them doesn’t have to work for you.

11. AVOID EGG YOLK

Many growers consume only the egg white and discard the yolk. It is extremely nutritious, containing vitamins A, D and E. It also has more manganese, copper, phosphorus, iodine, iron, calcium and zinc than the egg white itself. However, many people avoid it because they fear cholesterol. A study has shown that there’s nothing to fear, because we don’t absorb enough cholesterol from egg yolk to harm us. So, therefore, why would you want to throw away such a nutritious food?

12. SUPPLEMENTS CAN REPLACE A GOOD DIET

This myth is one that needs to be cleared up immediately! No, it is not true. There are too many individuals who believe this, including beginners. Diet is your foundation for progress! As such, lean meats, fruits and whole grains should be part of that foundation. A poor diet can’t help you any more than the best and most expensive supplement in the world can help you. Supplements only give you extra protein, for example, but they can’t replace a meal or a balanced diet. So don’t replace the above foods (lean meat, fruit and wholegrains) with whey protein supplements or all sorts of protein bars. Instead, learn to eat properly and in a balanced way!