Debunking common fitness myths

Are high-protein diets and creatine bad for you? What really causes muscle soreness? Is there such a thing as the “anabolic window?” Get the low down on some of the common misconceptions about getting fit.

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With all the health, fitness, and nutrition information you could ever possibly need just a Google search away, it’s amazing that there are still so many myths about what goes on in your body and your mind in pursuit of better health. Too often, though, more information leads to more confusion, not less.

Jose Antonio, PhD, CEO of the International Society Sports Nutrition and a researcher at Nova Southeastern University in Fort Lauderdale, Florida, puts the following common misconceptions to rest. RIP, bro science.

| 11 Popular Fitness Myths Debunked |

  1. High-Protein Diets Are Bad For Your Kidneys: The recommended daily allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. In contrast, here at Nova Southeastern, we have data showing that if you’re a trained male bodybuilder and consume 3.3 grams of protein per kilogram of body weight per day (four times the RDA), you’ll experience no harmful effects to your kidneys, liver, or blood lipids.

  2. High-Protein Diets Leach Calcium From Your Bones: This myth about high-protein diets says that consuming too much of it can make your bones brittle and weak. We have done studies up to six months in length that looked at the effect on the bones of women who consumed 2.5-3.0 grams of protein per kilogram of body weight (about three times the RDA). We found no decrease in bone health. In fact, the data suggested that if women eat a high-protein diet, they may increase their lumbar bone-mineral density.

  3. Muscle Soreness Is Caused By A Buildup Of Lactic Acid: You might have heard a massage therapist saying, “Today, I’m going to massage the lactic acid out of your muscles so you won’t be sore.” Sorry to burst their bubble, but lactic acid, aka lactate, has nothing to do with delayed-onset muscle soreness. DOMS is primarily caused by doing eccentric loading or negatives, or by doing exercises that tax your muscles in new ways. In either case, the soreness comes from micro tears in your muscle fibers.

Lactate isn’t a metabolic poison and it doesn’t cause soreness. In fact, it’s a fuel source used by your heart, brain, muscles, and kidneys.

  1. You Lose More Fat By Decreasing Fats…Or Carbohydrates

  2. Taking Creatine Causes Cramps And Dehydration

  3. Women Who Strength-Train Get Big And Bulky

  4. Artificial Sweeteners Are Bad For You

  5. It Doesn’t Matter How Much You Eat, As Long As You Eat “Good Food”

  6. You Have A Few Hours After Your Workout To Get Your Protein

  7. Caffeine Is A Diuretic Agent That Can Lead To Dehydration

  8. The Best Way To Lose Body Fat Or Weight Is Through Exercise

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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. Have you ever wondered if high-protein diets are truly harmful for your kidneys? What about the myth that lactic acid is the cause of muscle soreness? In the article, “Debunking common fitness myths,” Jose Antonio, PhD, CEO of the International Society Sports Nutrition, tackles these misconceptions and more. With a focus on providing accurate information for better health, Antonio delves into myths surrounding protein intake, creatine, women gaining muscle mass, artificial sweeteners, and the role of diet in weight management.

Antonio sets the record straight by presenting evidence-based research that challenges common fitness myths. From the misconception that high-protein diets harm kidneys to the belief that caffeine is a significant diuretic, Antonio’s expertise sheds light on the importance of accurate information in the health and fitness industry. By debunking these myths, Antonio aims to educate and empower individuals on their journey to better health and fitness.

Common fitness myths debunked

As you embark on your fitness journey, it’s essential to separate fact from fiction. Let’s debunk some common fitness myths together:

High-protein diets do not harm kidneys or bones

Contrary to popular belief, consuming a high-protein diet does not have adverse effects on your kidneys or bones. Research has shown that individuals who consume protein well above the recommended daily allowance do not experience any harmful effects on their kidneys, liver, or blood lipids. Protein intake is crucial for muscle repair, growth, and overall health.

Lactic acid does not cause muscle soreness

You may have heard that lactic acid buildup in muscles is to blame for muscle soreness, but this is a misconception. Delayed-onset muscle soreness (DOMS) is primarily caused by eccentric loading during exercises or trying new movements that tax your muscles. Lactic acid is actually a beneficial fuel source for various tissues in your body, including your heart, brain, muscles, and kidneys.

Protein intake is crucial for fat loss

If you’re looking to shed some extra pounds, don’t underestimate the importance of protein in your diet. Studies have shown that protein plays a significant role in fat loss, regardless of whether you reduce your fat or carbohydrate intake. Keeping your protein intake consistent while adjusting your total caloric intake can help you achieve your weight loss goals effectively.

Debunking common fitness myths

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Creatine does not cause cramps or dehydration

Contrary to popular belief, taking creatine supplements does not lead to cramps or dehydration. In fact, studies have shown that individuals who take creatine have shown improved performance, especially in high-intensity activities or exercises in hot conditions. Creatine is a safe and effective supplement for enhancing athletic performance.

Women do not easily gain muscle mass from weightlifting

For all the ladies out there hesitant to lift weights due to fear of bulky muscles, rest assured that it is challenging for women to gain significant muscle mass. Resistance training is crucial for building muscle strength, maintaining bone density, and improving overall fitness levels. Embrace weightlifting as a valuable component of your fitness routine.

Artificial sweeteners are safe in moderation

Artificial sweeteners like sucralose and aspartame are considered safe for consumption in normal amounts. While excessive intake of artificial sweeteners might cause issues in some individuals, moderate consumption can be a suitable alternative to sugar-filled foods or beverages. Be mindful of your overall sugar intake and make informed choices about using artificial sweeteners.

Calories and food quality both affect weight management

Maintaining a healthy weight involves striking a balance between calorie intake and food quality. Consuming nutrient-dense whole foods while being mindful of portion sizes can help you achieve your weight management goals. While the quality of your diet matters, don’t neglect the importance of monitoring your total caloric intake for optimal results.

Post-workout protein consumption aids muscle recovery

After a challenging workout session, refueling your body with protein is crucial for muscle recovery and repair. Consuming a protein-rich snack or shake post-exercise can help facilitate the rebuilding of muscle tissues and support your fitness goals. Take advantage of this anabolic window to maximize the benefits of your training efforts.

Caffeine is not a significant diuretic

Despite popular beliefs, caffeine is not a strong diuretic agent that leads to significant dehydration. In fact, caffeine has been shown to enhance exercise performance and can be safely consumed in moderation. If you enjoy a cup of coffee before your workout, rest assured that it is unlikely to cause excessive fluid loss during your training session.

Diet is more important for weight loss than exercise alone

While physical activity is vital for overall health and fitness, weight loss primarily depends on your dietary choices. A well-balanced diet with appropriate caloric intake is key to achieving and maintaining a healthy weight. Combine regular exercise with a nutritious diet to maximize your fitness results and overall well-being.

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