So as some may know, I am working on my Personal Trainer certification to better help my clients seeking nutritional help! I have come across a handful of so-called "facts" that I want to clear up for everyone! If you have researched nutritional information through the internet or another source without the proper credentials, you've probably thrown your hands up in the air trying to make out all the contradictions! So, look no further, we are going to clear it all up today!
Myth: Large amounts of protein will increase muscle strength and size.
Reality: There is not evidence to show that consuming excess protein will increase muscle strength. In fact, when you do consume excess protein, what your body cannot use get stored as fat. Excess protein consumption can result in dehydration and place added stress on the kidneys and liver.
Myth: Eating honey, candy bars, soft drinks, or sugar before competing will provide a quick burst of energy.
Reality: Such foods that have a high sugar content a couple hours prior to the competition will raise insulin levels in your blood and consequently leaving you feeling tired and weak. The possible rebound is hypoglycemia. However, high carbohydrate foods consumed a couple hours prior will provide sustainable energy and improve performance!
Myth: Drinking water prior to and during exercise causes upset stomach and cramps.
Reality: Water is the most important nutrient to an exercising individual. Restricting fluids during exercise can cause sever dehydration and limit performance.
Myth: Carbohydrates increase weight gain, while protein promotes weight and fat loss.
Reality: Ok, this is a BIG one! There are so many crash diets out there saying this such as, Sugar Busters!, The Zone Diet, Atkins' New Diet Revolution, etc. The basic claim is that carbohydrates make you fat and insulin causes obesity. These diets focus on blood-sugar levels and blame carbohydrates for causing a sudden rise in blood-sugar levels. Wrong! As blood-sugar levels rise, insulin is released and sends sugar to the brain and to the muscles to be burned for energy, while excess gets stored as fat. These diets also claim by eating a high-fat/high-protein diet, the body will metabolize fat instead of carbohydrates for energy. However, there is no scientific evidence to back these diets' claims. The rapid weight loss people experience is primarily from water and protein loss from muscle, not fat. It also takes quite the toll on your organs that are apart of the GI tract because you are causing them to work in ways they aren't suppose to...
Myth: Muscle cramps are caused by inadequate salt intake.
Reality: Cramps are caused by excess water loss through perspiration. Ingesting salt tablets can aggravate existing dehydration by drawing water out of the body tissues and into the stomach. Water should be consumed before, during, and after exercise to prevent dehydration.
Myth: Taking vitamin and mineral supplements will provide more energy.
Reality: Don't get me wrong, I am ALL for supplementing! Let's face it, our body does not get the daily nutrition it needs no matter how much we try to meet the daily requirements. So, while supplementing is great for making sure we get those nutrients they only aid your body in releasing the energy from the food you consume! They do not provide energy solely.
Myth: Tea and coffee are the best pre-competition beverages.
Reality: Tea and coffee both contain caffeine, which is a stimulant. Some research does show that caffeine can increase endurance by increasing the use of fat as an energy source, thus sparing muscle glycogen, but not all individuals will experience this effect.
Myth: Crash diets are the fastest, most effective way to lose weight.
Reality: Crash diets typically ca provide you immediate results because it strips you of your muscle mass, glycogen stores, and water weight. When you are doing this, your body will be mal-nutritioned much like an eating disorder. It creates stress on your organs, electrolyte imbalances, calcium deficiency, iron deficiency anemia, and vitamin and mineral deficiency. Really unless you are on Biggest Loser and being watched like a hawk, you should shoot to lose no more than 2 pounds a week. Set sensible goals!
Myth: Most low-fat foods are also low in calories.
Reality: Naturally low-fat foods such as vegetables, fruits, and legumes are low in calories as well. Foods that are manufactured to be low in fat are typically not low in calories. Flipping the product over to review the food label is a great idea! I always tell my clients to look at what you are eating. Pay now or pay later.
Myth: All-natural or herbal supplements are safe and effective in enhancing weight loss and improving overall performance.
Reality: I use to be bad about this. Many nutritional supplements are marketed using deceptive, misleading, or fraudulent advertising. I once thought there is no way it could be fraudulent advice, but there is really not enough restrictions on what is on the shelf and considered "edible". I do highly recommend you work with a health educator that is approved by your physician to help you find the best supplements. Doctors have about 3 hours of nutrition classes in schooling, so I think it is best when you work with both a Registered Dietician and your primary care physician.
This is all the myth busters I have for you today! I hope you learned a few things that can be applied to your peak performance in your exercising sessions! If you have any supplementing questions, e-mail me at kayla@tntgetfit.com! Happy exercising everyone!
Source: ACE
