Debunking Diet and Nutrition Myths


Myths surrounding workouts have and will always linger around us. Right from actual workouts and diet, there will always be concerns that may be fueled by amateur advisers. There are many nutrition methods that have become standards without any reasoning or proof. Knowingly or unknowingly you may have accepted some of these nutrition or diet myths.

Myth: Drink your protein supplements within 30 minutes of the workout

After an intense workout, you have only a window period of 30 minutes to consume protein shake so that it shows its effect. After 30 minutes it won’t be that effective in muscle recovery.

Reality: The overall nutrient consumption in a day is what determines muscle growth and recovery and not the timing. Protein synthesis after a heavy workout continues for a whole day, and during this period you can keep consuming the necessary proteins. Hence you need not rush home after your workout to drink that protein shake; you have ample time for that.

Myth: Smaller meals, more frequently

To boost your metabolism and burn up the calories you must eat 5-6 meals in a day.

Reality: A number of calories in your body is not based on the timing and frequency of the meals; it is only the calorie intake that matters. As far as weight loss is concerned, smaller meals have minimal effect in losing weight. So if you have 300 calorie food five times in a day or 1500 calorie food once in a day, the body treats it the same. You can choose your meal frequency as per your convenience. What matters is what you eat and how much you eat of it.

Myth: The most important meal of the day is breakfast

You should eat a heavy breakfast to fuel yourself after a night’s sleep. It also boosts the metabolism, prevents overeating, and helps lose weight.

Reality: Again, as long as you are not eating healthy, breakfast serves no purpose. Recent studies have also shown that having a good breakfast does not entail weight loss. Sometimes overstuffing during breakfast may prove detrimental to the fitness plan. If you do not feel hungry in the morning, just have a light snack. If you go to the gym then some protein snack and healthy fats would suffice, but avoid high carb foods. Sometimes even fasting in the morning helps.

Myth: Night food makes you fat

Eating too close to bedtime may cause you to gain weight because the body stores this food as fat.

Reality: The body digests the food the same way regardless of time. Calorie breakdown does not have a specific time. It’s the calorie expenditure and the calorie intake that determines the weight. However, binge-eating (and drinking) at night can cause weight gain. If healthy eating habits are followed, then the time of food intake does not matter.

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