This is an article by Matt Hunt, a writer for Protein Promo. With a master’s degree in exercise science, Matt is an exercise scientist specializing in rehabilitation and athletic development. Training clients in a one-on-one setting has provided him with a practical understanding of the various aspects of the health and fitness industry. In this article Matt debunks 5 common bro science myths about lifting and nutrition. Enjoy.
Misleading information can be a major stumbling block to achieving your fitness objectives. It is imperative to consult experts when you are planning to embark on a fitness journey. Be it, consulting your doctor, a personal trainer, or reading experts’ blogs, learning is key to success. To get you started, let’s unearth the truth about broscience and five of the most common broscience nutrition myths.
#1 Never Eat Carbohydrates Alongside Fats
Some people advise not having a meal with both carbohydrates and fat. They argue that since carbs trigger the production of insulin that eventually helps store fat, you will have a high chance of storing tons of dietary fats if you eat these two nutrients together.
The reality is that it is not wrong to consume the two food categories moderately in one serving. In fact, people across the world have been consuming protein, fat, carbohydrates, and vitamins together for ages in a bid to meet the dietary requirements of the body.
Another fact is that when you combine carbohydrates and fats in your diet, the saturation of the fat usually determines the responsiveness of your insulin. Unsaturated fats show minimal or no insulin action. Once again, good fats win over bad fats.
#2 Consume a Lot of Whey Protein
Whey protein, a by-product of cheese, is very popular with bodybuilders due to its rapid digestion rate in the gut. For this reason, many gym aficionados believe that it is a perfect ingredient to get your vital dose of essential amino acids, that help in building and recovery of muscles.
It’s the reason, some athletes and sports stars tend to consume large amounts of the protein in a single serving. However, scientific research has shown that the human body can only absorb 25 to 35 grams of good protein in a single meal.
Taking an unnecessary large amount of whey at a single time is therefore pointless. Consuming whey protein to supplement an otherwise healthy diet is no problem at all, but being aware of consumption limits is important. Drinking protein shakes for the sake of it, will not have the desired effect.
#3 Varying Objectives Call for Specific Foods
Some bodybuilders believe that you need to change your nutrition habits entirely to achieve your goal. Though some foods can restrain your efforts of gaining that much coveted shred, the most important factor in your diet is the macronutrients it contains.
If your favorite meal balances all the nutrients required for your bodybuilding desires, you do not need to start eating different foods. You can enjoy your pizza, as long as it contains proper macronutrients in the right ratio.
Cheat days will only be a problem if you don’t pay attention to your overall macro-consumption, and then they become cheat weeks. Not all “bodybuilding diets” have to consist of chicken, rice, broccoli, and protein shakes.
#4 Get Rid of Water for a Lean Midsection
Another broscience fallacy is to retain as little water in your body as possible to have a lean and tight midsection. The human body stores water in the muscles (intracellular) and under the skin (extracellular). When a bodybuilding event is approaching, some participants make every effort to reduce the extracellular water level to portray leaner muscles.
The body automatically maintains an intracellular to extracellular water ratio of 7:3. Therefore, the body counters any attempt to drain water from the extracellular section by drawing more water from the muscles. Hence, your tummy might appear flatter, but you will not have successfully manipulated the water ratio.
#5 Brawniness Means Success in Fitness
Newbies in the fitness brigade tend to assume that the most-built person at their gym must be the ideal expert.
This assumption is not always correct, as there are other factors like genetics, supplements, and steroids that must be taken into consideration. Just because someone is bigger, doesn’t mean they always know better.
Finally, you may well be emulating the feeding and training habits of a highly-shredded athlete, only to end up fat and flabby. Be meticulous in gathering information and cross reference everything you learn to avoid disappointment in the long run.
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