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What Are Some Nutrition Myths That Should Be Debunked?

What are some nutrition myths that should be debunked? Our forum members have put together a wide variety of myths that include: carbs are evil, fat free diets are good, supplements replace a good diet, and many more! Learn more right here.

TOPIC: What Are Some Nutrition Myths That Should Be Debunked?

The Question:

Proper nutrition plays a major role in bodybuilding and in living a healthy lifestyle. But with all the information coming from different sources there are often opposing views.

What are some nutrition myths that should be debunked?

How important is it that people understand these nutrition mistakes?

How can one prevent falling into the trap of a nutrition myth?

Bonus Question: Have you ever fell for any of the nutrition myths? Which ones?

Show off your knowledge to the world!

The Winners:

      1st place - 75 in store credit.
      2nd place - 50 in store credit.
      3rd place - 25 in store credit.

To use your credit, e-mail Will @ for more info.

1st Place - Blink41
View This Author's BodySpace Here.


There are numerous nutritional myths out there. Most of us believe in these myths so much, we don't even ask anybody to confirm if it's a myth or not. We blindly listen and obey these beliefs and ultimately see little result. In this article, I will debunk the most common nutritional myths out there today.

Nutrition Myths
What Are Some Nutrition Myths That Should Be Debunked?

-> Carbohydrates At Night Will Make You Fat:

    Not true. Carbohydrates itself will not make you fat, the calories will. It's very simple really. If you consume more calories than you burn, you will gain weight. If you consume less calories than you burn, you will lose weight. If you consume the same amount of calories that you burn throughout the day, then you will maintain weight.

The Truth About Carbs!
Everyone seems to have a different philosophy when it comes to carbs. Which theory is the correct one to follow when trying to shed bodyfat?
[ Click here to learn more. ]

    The calories can be burned off by cardiovascular activity, weight training, sports, chewing gum... Bottom line: Carbohydrates at night will not make you fat; it all depends on the overall caloric intake throughout the entire day. Make sense?

-> A Fat Free Diet Is Good For Your Health:

-> Soda Is Bad - Drink Fruit Juice Instead:

    The first part is correct. The second part is just another myth. While fruit juices provide vitamin C and other vitamins, it is very sugary and caloric dense. The fruit juice is very easily absorbed by the body, causing blood-sugar levels to suddenly increase. By doing so, the body releases the energy-storage hormone known as insulin. The insulin-response by the body then triggers increased fat storage and increased appetite. The best alternative to soda is water, not fruit juice.

Pure Fruit Juice
Are they good for you? Proper 100% fruit juice thats been squeezed/juiced (not the concentrate nonesense). Their pretty expensive but are they worth it instead of eating apples? Could i just drink the juice as an equivelent? Is too much fruit or pure fruit juice bad for you if you want to loose fat?
[ Click here to learn more. ]

-> Avoid Milk Because It Makes You Store Fat:

    This is also nonsense. Now unless you have some sort of milk allergy, such as lactose intolerance or some other sort allergy, you should continue to avoid consuming milk. However, if you do not, then you may want to think twice about milk consumption.

Milk: Truth & Myths!
Would you believe me if I told you that milk was only for cows? I certainly hope not. Read on to learn the truth about cow's milk and the myths people have grown up learning. Check it out.
[ Click here to learn more. ]

    In my opinion, milk is the cheapest source of protein on the market. Milk also contains essential vitamins and minerals such as calcium, vitamin D and A as well as quality amino acids. It has been proven that milk has unrivaled anti-catabolic properties that feed your body for up to five hours. I, like many others, use milk to mix my whey protein before and after my workouts. Drink up!

-> The Average Body Can Only Digest 30 Grams Of Protein At A Time:

-> One Can Only Digest One Type Of Food At A Time:

    This is only a myth. There is absolutely no scientific proof to justify that statement. We are perfectly capable of consuming say a steak and potatoes at once. The steak is mostly protein and fat and the potato is mostly carbohydrates. Our body is capable of digesting all three at a time.

-> Water Makes You Gain Water Weight:

    Unless you are taking creatine, your muscles will not retain enough water weight for you to look bloated. Do not skimp on the water because water is very important for our well-being. A measly two percent drop in our bodies water supply can cause us to dehydrate.

The Importance Of Water!
In the diet, water is the most important component in losing fat and keeping it off. You heard that right... the most important. Review the following and learn how water can pay dividends towards fat loss!
[ Click here to learn more. ]

    Just like a car cannot run without gasoline or oil, humans cannot run without water. Drinking eight glasses of water daily can reduce the risk of colon cancer by forty five percent and bladder cancer by fifty percent. However, because we workout and do cardiovascular exercise, we need to consume more water to replace all the water we sweat out. Aim for about a gallon of water daily.

    In contrary to popular belief, consuming more water will not force your body to retain water. Think about it. If you drink only four glasses of water, your body will think that water is scarce. What does your body do?

What Type Of Water Do You Drink?


    It saves and stores it up inside your body causing water retention. Now if you drink say a gallon of water, your body will realize that water is abundant and will flush it out of your body, cleansing your entire body in the process. So the bottom-line is to drink more water to avoid water weight. Kinda weird but true.

-> Breakfast, Lunch, And Dinner Provide All The Nutrients You Need To Build Muscle And Live A Healthy Life:

    In order to get all the nutrients you need throughout the day in those three meals, they would all have to be in huge portions. There are two main problems in doing so. First, large meals are very hard to absorb. Second, these large infrequent meals will stimulate fat storage.

Eating More Meals?
I've been eating smaller, more frequent meals for years. I'm looking to simplify my life and eat 3 slightly larger meals per day, primarily to get accustomed to Basic Training. Just how much slower will my metabolism be? What I always heard was "when you excercise after not having eaten for 3 hours, you're only burning muscle".
[ Click here to learn more. ]

    This is similar to the myth about water retention above. If food is plentiful, the body will not store the fat. In order to make your body realize that food is abundant, you would have to consume medium sized portions regularly (2-3 hours). This is actually a very common belief, but it's just another myth.

-> Red Meat Is High In Fat:

    Not always. For example, eye of round and flank are excellent red-meat choices. The eye of round is nearly as lean as skinless chicken breast and has more vitamins too. The reason why eye of round meat make people fat is because they use marinades or sauces that may contain oils. Instead, try broiling the red meat with herbs and lemon juice for a healthier approach.

-> All Proteins Are Created Equal:

    I know I know, not many bodybuilders believe this. However, many people still believe that all proteins are created equal. There are actually three different type of proteins for those who do not yet know. The three types are whey, casein and soy protein.

Soy Vs. Whey
Whey products have, for some time, maintained their position as the gold standard in protein supplementation. However, there is an alternative protein source considered to be equally as effective as whey: soy.
[ Click here to learn more. ]

    They each have their own pros and cons. For example, whey protein has been proven to digest in approximately thirty minutes. This would be the ideal protein source for post workout shakes. However, this would be a bad choice to consume before bed to prevent catabolism.

Destructive metabolism; the breaking down in living organisms of more complex substances (such as muscle tissue) into simpler ones, with the release of energy (opposed to anabolism).

    The ideal protein to consume before bedtime would be the casein, because of its slow release. Do a search on the a sport & fitness nutrition forum for tons of information regarding these different proteins.

    Following a professional bodybuilders or a friend's diet will not give you the same gains. What works for somebody might not work for you. There is no universal magical "diet" that will work for everybody. However, there are guidelines that should work for most people.

    • Eat regularly (2-3 hours) in medium sized portions.
    • Eat 5 fruit servings a day.
    • No more soda, junk food... Replace with water.
    • Try to consume lean meat.
    • Drink lots of water. Especially if you are taking creatine.

-> Avoid The Egg Yolk:

    A lot of bodybuilders eat only the egg whites and toss away the egg yolk, which is the most nutritious part of the egg. All of the eggs vitamin A, D and E are located in the egg yolk.

Do You Eat The Yolk Of An Egg?


    The yolk portion also contains more manganese, copper, phosphorus, iodine, iron, calcium, and zinc than the egg white itself. The reason why so many people avoid the egg yolk is because of the high cholesterol level. However, recent studies show that humans do not absorb much cholesterol from the egg yolk (University Science article on eggs and cholesterol). With that said, why would you toss away such a perfectly nutritious food?

-> Supplements Can Replace A Good Diet:

    This is the most important myth to debunk

    No, it most certainly cannot. So many people believe this myth, especially the beginners. I too, believed in this popular myth so I am not one to criticize. Your diet is the base of foundation for your progress.

"Lean Meat, Fruits, And Whole
Grains Should Be The Base Of Your Diet."

    Even while using the most excellent supplement(s) money can buy, one cannot reach their true potential with a poor diet. I should not say "using the most excellent supplement," but instead "with the AID of" because that is what it is. Lean meat, fruits, and whole grains should be the base of your diet, not whey protein and meal replacement protein bars.

arrow View Our Huge Supplement Article Database Here.

Understanding These Mistakes
How Important Is It That People Understand These Nutrition Mistakes?

    People have said that proper nutritional and a good diet is 90 percent of bodybuilding. That may not be completely accurate, but a diet is very important. I would say roughly 50 percent, but you get the point. If you fall into one of the many nutritional mistakes, you will gain little muscle or even worse, lose muscle.

    It is important that you spot out the myths from the facts. If not, you will not progress to your body's full potential. If you believe one of those myths I listed above, stop. Your progress will come along better and you will live a healthy life.

Avoiding The Traps
How Can One Prevent Falling Into The Trap Of A Nutrition Myth?

    First off, do not believe everything you hear. If you are skeptical, do some research. Even if you are not skeptical, it is best that you search online to confirm some of these nutritional myths.

    Many people believe that bodybuilding magazines are the best source of information regarding sports nutrition. IT'S NOT! These bodybuilding magazines cannot simply survive on only our subscriptions. They make profit as many ways as they can, including advertising from nutritional-supplement manufacturers.

Beginner Nutrition Mistakes!
In this article I have laid out three nutritional mistakes that I and many other beginners have made and how to avoid them. Read on for the details.
[ Click here to learn more. ]

    Obviously, these manufacturers are biased so we cannot take their word. It is highly unlikely that these bodybuilding publications will turn on the nutritional-supplement manufacturers for fear of loss of revenue. Therefore, we as the readers should look for as many other sources out there to confirm these claims.

    There are thousands of informative nutritional articles on the internet so I would look there for confirmation. Other places include that monster at the gym that looks like he knows what he's doing. Look for those overlapping beliefs and consider if they are logical. Consider those beliefs as guidelines that you should base your diet around, do not imitate his exact diet because every individual is different.

Nutrition Myth: Eating Before Workout.
Hey Guys, pls check out the above link and discuss, basically it says tt u shd not eat even 2 hours before your workout, because blood flow to your digestive system would hinder your muscular system, causing it to fatigue easily n harder to utilise energy for your workout. Also, post-exercise cortisol levels r higher than if you do not eat anything before your workout.
[ Click here to learn more. ]

    A recent study showed that only one percent of all bodybuilders receive their nutritional beliefs from registered dietitians. The study showed that fifty percent of bodybuilders received their nutritional beliefs from television and seventeen percent received their beliefs from bodybuilding magazines.

    Many bodybuilders receive their nutritional beliefs from their friends or family members (Bodybuilders: Myths About Nutrition). Television and bodybuilding magazine can sometimes be biased due to advertising and cannot always be trusted.

    The best thing one can do to prevent falling into a nutritional myth trap is to listen to logic. Do some research and do what seems the most logical to you. If somebody told you to stop drinking water in order to lose weight, stop and think if it is logical, or even safe.

Bonus Question
Have You Ever Fell For Any Of The Nutrition Myths? Which Ones?

    I think I stated that I believed in a few of those myths above. Now that I consume two scoops of whey protein for my post workout shake, I have gained much more muscle than I did before. I think everybody has to do that "trial and error" phase before they truly understand that these myths are really myths. Learn from these mistakes; don't just put your head down.


    We have all fell into the trap of a nutritional myth before. Who can blame you? It is imperative that you do some research and use some common sense before you believe in one of these myths. The sooner you realize it's a myth, the better.



2nd Place - Belloc
View This Author's BodySpace Here.

MYTH #1: "All Calories Are Equal"

    Human nutrition is far more complex and intricate than that. All calories are not equal.

    Here's an example:

    Take two distinct meals: one consisting of 100 calories of just protein (e.g. a chicken breast) and the other one 100 calories of just carbohydrates (e.g. a couple of spoons of honey). Your body is going to react differently to each one of the meals; the thermic reaction to the protein meal will be much higher than it will for the carb meal. The carb meal will spike your insulin to a much greater extent that the protein meal will.

    And those are just a small example of the different ways in which your body reacts to each one of the meals. Despite being the same number of calories, your body doesn't handle both meals the same, ipso facto, ALL CALORIES ARE NOT EQUAL.

    And if we look at the macro nutrients themselves: We have simple carbs and complex carbs (complex carbs are known to give you stable blood sugar levels throughout the day and simple carbs will give you a quick insulin spike, this is why we have the Glycemic index).

The Glycemic Index!
The varied use of low, mid and high glycemic foods are also being studied and integrated as part of good sports nutrition and enhanced performance. Learn why it is so important!
[ Click here to learn more. ]

    We have good fats (poly and mono unsaturated fats) and fats we should completely avoid (trans fat). High bio available proteins like whey and proteins that lack some amino acids like soy.

Poly And Mono Unsaturated Fats.
Monounsaturated fats have one point where the hydrogens are missing and so they have one point of unsaturation. Polyunsaturated fats have two or more points of unsaturation. They include the omega-6 family (linoleic acid) and the omega-3 family (alpha-linoleic acid) of fatty acids.

    So to sum up: if you wanna create a good balanced diet you will have to think beyond just calories. Make sure you get your complex carbs, good fats and high BV proteins in balanced macros, make sure you get specific micro nutrients like vitamins and minerals in decent amounts.

    The truth is there are good calories, empty calories, bad calories and even calories that don't call the next day.

MYTH #2: "Carbs Are Evil: They Make You Fat"

    Remember some years ago when it used to be "fat will make you fat"? Oh my how things change and yet remain the same.

    Look, carbohydrates are your body preferred energy source, they are exactly that: pure energy, fuel for the body if you will.

    But guess what happens when you consume more fuel than you burn: YOU STORE IT (as fat).

    You have two choices you either burn more fuel (exercise more) or you consume less fuel (eat less carbs) and there you have it, YES it is simple as that. Diets that completely cut out carbs aren't balanced (think about it cutting an entire macro nutrient? It's not okay to have an apple but you can eat all the cheese you want; does that seem reasonable?)

    So why do those diets (Atkins, keto, etc) work?

10 Lies About Atkins!
You'll discover the real truth about low carb diets and a real solution to the problem of excess body fat that is beautiful in its simplicity, yet powerful in effectiveness.
[ Click here to learn more. ]

    By cutting out carbs you deplete your muscle and kidney glycogen stores and in the first few weeks of the diet you will lose a lot of water weight. People get impressed by this but then their weight loss ends up stalling because they think they can eat all the cheese and sausages they want. Guess what? They can't! They still have to burn more fuel than they consume, carbs or no carbs.

    And the irony is you can eat only protein and fat but your body will still convert some of the protein you eat into carbs through a process called gluconeogenesis.

Gluconeogenesis is the generation of glucose from non-sugar carbon substrates like pyruvate, lactate, glycerol, and glucogenic amino acids (primarily alanine and glutamine). The vast majority of gluconeogenesis takes place in the liver and, to a smaller extent, in the cortex of kidneys. This process occurs during periods of fasting, starvation, or intense exercise and is highly endergonic.

    But some carb foods are usually very high in calories, let's take 100 grams of white bread and 100 grams of chicken and compare the two:

Food Protein Carbs Fat Calories
White Bread (100g) 6 g 70 g 8 g 376
Chicken (100g) 23 g 0 g 7 g 120

    It's almost the triple, so what you have to do is just learn to choose the right carbs and learn to manage your insulin and blood sugar levels by eating small amounts of complex carbs throughout the day.

MYTH #3: "You Can Only Digest 30 Grams Of Protein Per Meal?"

    The human digestion process can last up to 72 hours, YES, you red that right, that's 3 days. A large meal with protein, fat and carbs can take up to 3 days to go from one end of your body to the other, so this myth is just plain stupid as you will have several meals digesting at the same time (one in the stomach another in the intestines). And the body doesn't magically stop digesting a meal at 31 grams of protein.

How Much Protein Can Be Absorbed In 1 Meal?
I heard the body can only consume 30g of protein in one sitting, and the rest gets excreted out.. So if you take in 30g, how long do u have to wait until you take in 30g again?
[ Click here to learn more. ]

MYTH #4: "Negative Calorie Foods."

    "Bro you can eat a 60 pound watermelon... it's negative calories."

    MYTH there is no such thing, all the so called "negative calorie" foods have in fact calories (what a shock I know), and yet they claim you can eat all the broccoli and watermelon you want because your body will use more calories in digesting them than they supply. Lie. Just try to eat watermelon all day and see if won't get fat.

Enlarge Click Image To Enlarge.
Just Try To Eat A Watermelon All Day
And See If You Won't Get Fat.

    Even fiber has been shown to have some calories (3 or 4 cals per gram).

MYTH #5: "Only Eat Protein+Fat Or Protein+Carbs, But Never Carbs+Fat."

MYTH #6: "Eating After X:XX pm Will Make You Fat."

    I truly believe people have no idea how the human body works. They somehow think that as soon as you put something in your mouth it's digested completely, it takes hours to days to properly digest something and besides why wouldn't you want to be provided essential nutrients during sleep? It's one of the best anabolic windows we have to ensure proper muscle growth.


When Do You Stop Eating For The Day?

4+ Hours
3 Hours
2 Hours
1 Hour
30 Minutes

Understanding Mistakes
How Important Is It That People Understand These Nutrition Mistakes?

    I would say that it is of the utmost importance because nutrition is vital to your overall health.

    The truth is there is a lot of confusion out there and a lot of misleading information backed by hidden agendas and "nutrition gurus," so you really need to be careful and don't fall for the traps.

Health Food Scams!
Find out how to not get scammed by knowing what you are paying for and what works and what doesn't!
[ Click here to learn more. ]

    Use common sense and eat a balanced diet, don't fall for stuff like, "Lose 10 pounds in 5 days with the lemonade diet," because you should know better than that. Lose or gain weight slowly with a healthy and balanced diet, fad and crash diets can be really hazardous and do you some serious harm.

Avoiding The Trap
How Can One Prevent Falling Into The Trap Of A Nutrition Myth?

How can one prevent falling into the trap of a nutrition myth?

    My advice is: even if you can't afford a nutritionist or if you don't have the time to read proper nutrition books you can resort to PLAIN COMMON SENSE.

Enlarge Click Image To Enlarge.
Your Mom Always Told You To Eat You Veggies.

    Remember when you were a kid and your mom was always saying to eat your vegetables? I bet she didn't have a degree in sports nutrition but she knew what was good for you. If it sounds stupid or unreasonable, like: "eat nothing but lemons," or "don't eat carbs," it probably is.

Bonus Question
Have You Ever Fallen For Any Of The Nutrition Myths? Which Ones?

Yes, I'm ashamed to say I did. I fell for the whole low carb thing. I did lose weight but my hormonal and energy levels took a hit. Had I known what I know now...

Take care,


3rd Place - mawt
View This Author's BodySpace Here.

Eat this, don't eat that, protein shakes, oh you will die. These are things we listen to everyday and most of us do not understand the importance of a proper diet and the people who do are at times misguided due to a lot of "gym talk."

So before starting a diet program or believing on any of these myths one should always do some research in order to be safe with your workout plans and so that you can easily reach your results and this is now becoming the clarion call of most in the bodybuilding industry.

Nutrition Myths
What Are Some Nutrition Myths That Need To Be Debunked?

There are many but I'd like to highlight only the ones that are important to bodybuilders. I'll only discuss those that are going to be useful for people who workout and have bodybuilding goals.

Myth 1: All Fats Are Bad:

    This is a common one and isn't understood by people who are on a fat reduction program. What should be understood is that it is the fats that we take that produce hormones such as testosterone that in turn build and retain muscle and help us in losing fat.

Bring In The Fats!
You heard right, it's time to bring in the fat! Fats are very beneficial for you. This is really nothing new if you ever watch the news, pick up a health magazine, or have taken any type of nutrition class.
[ Click here to learn more. ]

    Fats help nutrient absorption, nerve transmission and maintain cell membrane integrity just to name a few functions. But we really have to stick to a specific amount that we should take as excess fats could really put a dent in our goals. The good fats include mono-unsaturated fats and the bad ones include trans-fats. The useful fats can be found in cashew nuts, olives and olive oil to start with.

Myth 2: A High Protein Diet Will Guarantee Muscle Growth:

    This is a myth that almost every one believes on. But the fact that a diet only high in protein can lower your testosterone levels in known only to a few. When this testosterone is lowered and gets out of the body through urination we lose both muscle size and strength.

    So it is the balance that is necessary when setting a diet plan. High protein, high carbohydrates and a balanced amount of fat but this would also depend on your current goals. Carbohydrates provide us with the energy to go through our workouts and complete our daily chores. Without carbohydrates our body would use proteins for energy which already are very difficult to consume.

Myth 3: Too Much Protein Can Damage Your Kidneys:

    There is no study that has been performed that has reached this conclusion. However, we do know that on people with kidney problems, too much protein is contraindicated. Otherwise, in healthy humans, a medium to high protein diet (not more than 1.5 grams of protein per pound of bodyweight) is not damaging to the kidneys.


    Do ensure that sufficient water is consumed in order to help the kidneys process the protein. When taking more than 1.5 grams of protein there might be some damage but when bodybuilding for years and years our body gets used to it. This would be of great help to those who have just started and don't have such a huge protein requirement.

Myth 4: High Carbohydrate/Low Fat Diets Produce The Best Results:

    Too many carbohydrates are a problem (unless you are an endurance athlete such as a marathon runner or a tri-athlete i.e. do enough cardio), as carbohydrates are fuel that if not used gets stored as body fat.

Lose Fat With High Carb/Low Fat Diet?
This may seem unconventional to say the least, and I'm sure what I'm suggesting will be going against the grains here, but have any of you successfully lost fat and kept most, if not all your muscle through cutting with a high carb, moderate protein, and low fat diet?
[ Click here to learn more. ]

    As far as the low fat part of the equation, if 20% of your calories do not come from fat, it will be hard for you to lose body fat. So again what I want to explain is that there should be a proper balance in everything from workouts to diet.

Myth 5: Take A Protein Meal Then Take A Carbohydrate Meal Later:

    A lot of people do this - have separate meals taking protein and a separate meal with only carbohydrates to make it six meals. But there is a better way to do this; if anyone wishes to keep his body in an anabolic state at all times, all meals should contain protein, carbohydrates and fats. This would provide the body with protein at all times to keep on repairing and building muscle as well as energy in the form of the carbohydrates and most importantly the fats would help in keeping a hormonal balance.

Myth 6: Protein Shakes Are Not As Effective As Natural Protein:

    True, protein shakes are not as effective in some cases but when other protein sources are not available, bodybuilding protein shakes are very important. Taking 250 or more grams of protein is almost impossible to take in with a natural diet.

Protein Shake Recipes!
Are you tired of drinking the same boring, bland tasting proteins shakes? Try these superb shakes and mix things up!
[ Click here to learn more. ]

    More importantly whey protein products such as those available on the many websites have a very quick absorption rate and this helps in instantaneously providing the body with protein to jump to an anabolic state to build muscle or to recover from workouts.

arrow View Whey Protein Products Sorted By Top Seller Here.

Myth 7: Water Causes Water Retention In Bodybuilders:

    Don't pull my leg now, and stop fooling everyone at the gym. Camels have got humps don't they? They store water to use it when it's needed right? This is exactly what the human body does when the water intake is not in accordance with our daily activity.

Click Image To Enlarge.
It Is Important To Keep A Healthy Water Intake.

    So with guys with steroid side effects (water retention) it is very important to keep a very healthy water intake to keep water retention at the lowest level possible without which none would be able to see what you've built and the beauty of your muscle will be long gone.

Myth 8: Eat Only Egg Whites To Build Muscle:

    What do most bodybuilders have for breakfast? The answer is loads of eggs. But have you ever noticed that when you open the website of a professional, like the Mr. Olympia Jay Cutler, his diet clearly has got some egg yolks in it according to his intake.


[ Click here to learn more. ]
The Secrets Of A Mr. Olympia Breakfast!
The right breakfast can mean having lots of energy in the gym, even if you are training in the afternoon. Jump start your metabolism with breakfast.
Lee Labrada

    So even having egg yolks is important as it provides the body with useful fats. People who have acne problems can avoid yolks but as soon as this problem is gone with age everyone should start putting 1 or 2 yolks when ever they have these eggs in their diet. But with a warning that too many egg white regularly can cause cholesterol levels to rise so for those who workout with lesser intensity this is not a very good idea.

Myth 9: Too Much Water Makes You Gain Water Weight:

Myth 10: Brown Eggs Are More Nutritious Than White Eggs:

    The color of an egg has got nothing to with the thickness, taste, or nutritional value of an egg so it is eating eggs that is important, not brown or white. The color only comes from the breed that the hen belongs to and nothing else.

Understanding These Myths
How Important Is It That People Understand These Nutrition Mistakes?

Ronnie Coleman's key to building mass: "eat, eat and eat!" This is the importance of food and nutrition to a bodybuilder. Why is it said that anyone who trains should have six meals, this is only because of the importance of nutrition, but nutrition in the correct direction and after debunking all the myths.

Enlarge Click Image To Enlarge.
Ronnie Coleman's Key To Building Mass
"Eat, Eat And Eat!"

Some myths are meant only for those who have a normal routine but when it comes to people who hit the gym hard some myths change and we have to go against what the doctors say at the time to build muscle and retain and increase strength.

Our food intake is what we are and if you put diesel in a petrol car, you can imagine what will happen. A balance is what is required when it comes to nutrition and a proper research before starting a diet plan is the only way one can reach his/her physique goals.

"Proper Inputs Are Necessary
For A Smooth Process And A Proper Output."

Nutrition is maybe the most neglected part by starters who mostly think that it is only the workouts that do everything and nutrition is not of that much importance. But again, proper inputs are necessary for a smooth process (digestion and workouts) and a proper output (the physique). And improper inputs could ruin a lot.

Moreover, nutrition mistakes could also be fatal. Most people with fat reduction goals have already made these mistakes and are reading this to correct them, nutrition mistakes should not only be looked at for bodybuilding goals but also to maintain a healthy lifestyle.

Avoiding The Trap
How Can One Prevent Falling Into The Trap Of A Nutrition Myth?

By reading my article, ha-ha, certainly no. Firstly stop listening to what everyone - except your trainer - says in the gym and start listening to yourself. Listen to logic and research that has been made. Keep a balance and try to maintain it. Enjoy having a diet and seeing the results. Experiment and see what works best for you and this way you won't get into a nutrition trap.

Stick to a proper diet plan and don't cheat too much as a bad habit could lead into a trap with you thinking you are on a diet plan. You can't consult your doctor on everything so researching over the internet is the key to success these days. But take the final word from an experienced bodybuilder who you can trust; to guide you so that you don't have to experiment everything yourself.

Plus reading about myths and discussing them with someone who really has the knowledge of them really helps. This way you would know if you already are trapped with one so that you can discontinue as quickly as possible.

Writer: Yousuf F.



3rd Place - Owen70
View This Author's BodySpace Here.

Proper nutrition plays a major role in bodybuilding and in living a healthy lifestyle. But with all the information coming from different sources there are often opposing views.

Nutrition Myths
What Are Some Nutrition Myths That Should Be Debunked?

-> You Should Stop Eating After A Certain Time:

    Unfortunately, even many knowledgeable dieters believe this fabrication. However, it does not matter WHEN you eat something but rather HOW MUCH you have eaten. Sure, eating at night is usually done while distracted (watching T.V., playing video games, etc.) but that does not mean it is inherently the fast-track to fat gain.

    As a matter of fact, eating before bed can help while on a diet. Yes, eating a sensible amount of protein along with and adequate amount of carbohydrates and fats (for example, 1 cup of cottage cheese coupled with 2 tablespoons of peanut butter) can help with fat loss.

Cottage Cheese Before Bed.
I read an interesting article about body builders eating cottage cheese right before bed. They stated that cottage cheese contains a lot of protein that is hard for the body to break down so it acts as a natural timed release protein source that replenishes the body while you are sleeping for 8 hours (or 10 whenever I can!!) My question to those familiar with this is: What can you mix with it to make it taste better?
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    This "pre-bed" meal limits the catabolic effect that not eating often enough can have and ensures that the most muscle possible is retained on a calorie-deficit. And, as everyone should know by now, the more muscle you have, the higher your metabolism-and the faster fat loss is achieved.

-> Cardio Is Necessary For Fat Loss:

    I should credit Dr. Dana Houser for enlightening me to this myth. Perhaps, the obsession with excessive amounts of aerobic, cardiovascular work in order to lose body fat is the most widespread myth of all.

    Legions of seemingly dedicated individuals drone away for extended periods of time, often multiple times per day, in order to "boost" their fat loss efforts. Their passion is misguided. I'll concede that cardiovascular exercise will burn fat. Unfortunately in the process of burning adipose tissue (fat) copious quantities of muscle are lost.

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Cardio Burns Fat But Muscle Is Lost.

    It must be realized that in our in vain attempts to burn fat during cardio, we are concurrently using protein as a fuel source (and of course, carbohydrates). Our bodies do not discriminate between the forms of energy it utilizes to create energy.

    Simply put, the body will just as likely catabolize (breakdown) those bulging biceps for energy as it will waste away at your love handles in its attempts to follow the instructions you give me.

    Of course, the net result of all of this body protein loss is a loss of muscle tissue. Without that valuable muscle tissue, our metabolic rate slows. Once the metabolic rate slows, we think fat loss has plateaued, and thus we begin a never-ending cycle of more cardio to increase our metabolic rate (fat-burning) which in turn results in even more muscle loss.

    Aerobic cardiovascular exercise therefore lacks true merit for body composition purposes except in extreme cases (last weeks of contest prep or endurance sport training).

-> Sugar Alcohols Don't "Count":

    This myth is perpetuated by thousands of people who want to live in denial and enjoy the multitude of candy-like concoctions prepared with this chemical marvel, the sugar alcohol.

    Technically classified as a carbohydrate on food labels, sugar alcohols, the FDA said, (due to their minimal impact on blood sugar) are allowed to not count towards overall carbohydrate grams of food's serving. However, as the saying goes, nothing in life is free. As a matter of fact, sugar alcohols contain roughly 2.3 - 2.4 calories per gram.

Sugar Alternatives!
Clearly, too much sugar is not good for everybody, with all the unpleasant consequences from tooth decay to obesity and diabetes to heart disease. But how about alternatives?
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    Obviously, they bear less of a caloric impact than any of the main 3 macronutrients (fat, carbs, and protein), but sugar alcohols especially abused by those following diets (in particular diets that limit carbohydrate intake). Yet, they are not only a secret calorie-culprit in diets.

    Sugar alcohols, due to their chemical complexity, often have their victims reporting gastrointestinal distress, diarrhea, or dry mouth. As you can see, sugar alcohols are definitely not a free ticket, whether it be in terms of calorie or digestion.

-> Protein Bars & Meal Replacement Powders Are Just The Same As Real Food:

    Although seen as a convenience food to many a time-pressed dieter, these two "foods" are anything but. First of all, many of the protein bars are loaded with sugar alcohols in order to keep their carbohydrate levels. This makes them bad for the reasons listed in the previous paragraph.

    Not only that, but saturated and trans fats (which are negative in pretty much every aspect of health) are often a necessary inclusion into these bars in order to maintain their shelf-lives and tasteful textures. Not only that, but they are often loaded with inferior proteins, like hydrolyzed collagen, that help with texture or the manufacturer's bottom line. I cannot, in truthfulness, find a single bar I would ever suggest as a suitable meal replacement. In short, don't throw away your Tupperware.

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    Meal replacement shakes and powders have a somewhat different problem. Due to the fact they are prepped most often as liquids, these shakes are inherently inferior to whole-foods. This is due to the fact that whole foods must incur a longer digestion period in order to leave the stomach, whereas liquids are able to go through a much faster digestion - thus making them less satiating.

    Some intelligent manufacturers try to circumvent this problem by the inclusion of slow-digestion proteins, such as micellar casein, or the addition of fibers. These two categories definitely improve upon MRP's viability on a diet.

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    As people determined, to have maximum results, we must accept that due to their price, less satiating nature, and often less-than stellar nutritional profiles that MRP's should not be confused with nutritious, solid, and whole foods.

    In summary, these "foods" are only convenient if you desire less than maximum results on your diet.

-> High Repetition Training Is Best For Fat Loss:

    It is amazing how many trainees still hold to this absurdity. While high-rep training will result in more caloric expenditure during the weight-training session (workout), it fails to surpass low-repetition once you're done training. This is due to the fact that because it more intense nature, low repetition not only allows the trainee to hold onto more muscle mass, they also force the body to accrue a greater post-exercise oxygen consumption rate or "oxygen debt."

How Many Sets & Reps?
Some people say one set is fine if you break down the muscle. Others believe in 10-12 sets and some do as many as 20 sets per body part. The bottom line to this is you have to be the one to determine which is best for you.
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    This oxygen debt results in greater fat-loss during all of the hours of the day, not just the workout. In summary, since low-reps allow the trainee to hold onto more muscle mass while accruing a greater oxygen debt post-workout, they are superior in the hunt for the lean physique that we all spend so much time attempting to achieve.

-> How Important Is It That People Understand These Nutrition Mistakes?

    Accepting these fallacies as myths is vital to having sustainable and attainable fat loss. Not only are many of these myths untrue, they are counter-productive to the goal and maximum fat loss and permanent health. Several of these goals are not just misinformation; they are responsible for the plateaus that uninformed dieters often face. The faster these fallacies are accepted as fiction, the faster results will be had.

Avoiding The Traps
How Can One Prevent Falling Into The Trap Of A Nutrition Myth?

Learn, learn, and LEARN! One must gather informational resources from as many sources as possible. Whether that is by reading a website's thousands of articles, asking the local gym "diet guru," or watching informative videos like The Fit Show, dieting know-how is available to all in this information age.

The Fitshow:

Posedown Posedown, Episode 1
Date: 06/12/2007
Posedown Posedown, Episode 2
Date: 06/26/2007
Posedown Posedown, Episode 3
Date: 07/10/2007

Having an intelligent plan (along with the dedication to follow the plan) is vital to achieving loss of body fat. The only caveat: only the dieter can decide how bad he wants to lose fat. Information cannot be forced down the throat, and so a "want" has to exist to gather all of this information and apply it. Once that is done, results will follow.

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Bonus Question
Have You Ever Fell For Any Of The Nutrition Myths? Which Ones?

Everyone started somewhere; that includes myself. I remember when I lost my "baby fat" during adolescence eating a diet consisting purely of apples. Why apples? I had read an article sometime around then that discussed how low-calorie and nutritionally beneficial apples were. Granted, apples do have those characteristics.

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A Display Of Different Apples.

I thought variety on a diet meant, "Do I want this apple sliced, or do I want to eat it whole?" Soon enough, my diet of 10 apples split across 4 meals had me looking more horrific than healthy. Eventually, an unquenchable desire for knowledge evolved within me, and from that point on I have delved into every possible resource I could get a hold of in my search for the ultimate diet.