You must have come across at least one of the 14 most common nutrition myths for athletes and bodybuilders. It's time to separate the seeds from the chaff and find out the truth!
In the kingdom of bodybuilding and fitness it is often difficult to understand what is true, but what a myth and fiction. Any sportsman has his own opinion, and very often the opinion is based on rumors, disinformation or ten-second advertisement by a running line in the evening news release. Many myths prevail in minds even today, despite the fact that they have been thoroughly studied and refuted by official science.
In this material, we will consider 14 the most common myths about sports nutrition. First we will introduce to you the myth itself, and then tell the truth that will dispel this myth. If you know myths not mentioned in this article, you can conduct your own investigation and carefully study all the arguments for and against. Nutritional supplements are often presented to us as useless and dangerous, but this statement has nothing to do with the truth.
Myth # 1: Whey protein promotes obesity
Whey protein does not contribute to obesity. The body starts to gain fat mass only if the energy value (caloric content) of the diet exceeds your needs, and daily intake of the protein in an adequate dose promotes the maximum growth of muscle tissue. But if your diet is not enough protein, your body is extremely difficult to build up skeletal muscles.
Myth 2: Sports nutrition – money to the wind
In the market there is a huge amount of really useful and effective drugs that contribute to the recruitment of muscle mass and have a restorative effect on the body. Just remember that completely useless and unnecessary drugs with greatly exaggerated claimed properties (they are often offered to us by sellers) lead you away from a product that really enhances the effectiveness of your workouts.
Myth 3: If I eat right, I do not need drugs
A balanced diet is a good start, but it does not provide you with all the nutrients in full. The daily need for nutrients is affected by age, health, stress and intensive training. Sports nutrition will be the insurance policy, which at any time will fill the gap.
Myth 4: All preparations of about the same quality
Not all drugs are equally good. Different companies adhere to different policies, many purchase raw materials of poor quality and thereby benefit in price. Do not choose a sports nutrition, focusing only on the price – in this case, you really risk throwing money away. Instead, look for peer reviews and learn expert evaluations of best-selling products.
Creatine has no relation to steroids. Creatine is a natural chemical compound that is present in the human body and helps to supply energy to muscle cells. And anabolic steroids are pharmacological drugs that mimic the effect of the male sex hormone testosterone and, as a rule, are taken in too high, really dangerous doses. While creatine is a safe natural product, taking steroids is fraught with the development of many potentially dangerous side effects.
Myth 6: Even if you do not exercise, sports nutrition promotes a set of muscle mass and an increase in strength
Nutritional supplements will have a restorative effect, help cope with stress, improve sleep quality and strengthen the immune system, but it's not magic tablets and not a magic powder that will turn you into a giant bodybuilder. Sports nutrition improves the effectiveness of the training process, but it will not do more and more than the one who forgot the way to the gym.
Myth 7: Sports nutrition has a mass of side effects
The lion's share of the components of food additives is found in the human body and is present in the daily diet. The correct intake of medications rarely leads to the development of side effects.
Myth 8: Creatine adversely affects the kidneys
Due to its very high popularity, this performance booster has been thoroughly studied during a variety of clinical trials. It is proved that creatine is safe and non-toxic for people with preserved (healthy) kidney function.
Myth 9: Creatine can cause muscle cramps
As in the case of the previous myth, this was dispelled with the help of scientific experiments. Moreover, one study found that athletes who took creatine suffered less from muscle cramps, muscle strain, trauma, dehydration, and muscle tension.
Myth 10: Sports nutrition at all acts equally
This statement has nothing to do with reality. Very often we learn that creatine, pre-training complexes or drugs for pumping on some people are much more effective than others. Moreover, even one person may not get the desired effect from the products of one brand, but will fully feel the benefits of the drug of another manufacturer. So do not think that once the drug has not helped your friend, then it will not help you.
Myth 11: High-protein diet is an unhealthy diet
There are no studies that would confirm that a high-protein diet has any negative effect on healthy people with preserved kidney function.
Myth 12: Athletes do not need an additional source of protein
Studies have shown that intensely trained athletes need additional protein intake. Exercise depletes and even destroys muscle tissue, and an additional influx of protein molecules helps to repair and repair damaged muscle fibers. In addition, studies have shown that if there is a lack of protein in the diet (or if protein intake is within the so-called "norm"), athletes begin to lose muscle mass.
Myth 13: Fat burners are a waste of money
The most popular fat burners are a real "weapon storage" of ingredients that accelerate metabolic processes and stimulate fat burning. Of course, the fat burner is not a miracle product, which will relieve the excess weight of even one who eats everything. Only if the correct diet is observed in combination with strength training and aerobic exercise, the fat burner stimulates energy processes and speeds up the metabolism during the long process of losing weight.
Myth 14: Our body synthesizes enough Omega-3 fatty acids
The human body can not receive omega-3 by endogenous synthesis. Omega-3 is an essential fatty acid, which means that the need for these nutrients must be met by food. Nutritional supplements, such as cod liver oil, supply the body with essential omega-3 fatty acids, which are of tremendous importance for intensely trained athletes, as well as for people who adhere to low-calorie diets.
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