For years I’ve believed and followed diligently some of the generic guidelines regarding nutrition shared amongst fellow fitness enthusiast.
MYTH NO. 1
YOU NEED TO CONSUME PROTEIN WITHIN 45 MINUTES OF TRAINING
“THE MAGIC 45min WINDOW”
This belief is often commonly shared amongst gym amigos. The idea that you can build muscle faster this way came from research in the early 2000.In the past I have been known to crucify myself if for one reason or another I failed to consume protein within the designated time frame – God forbid!
Research done by Registered sports dietitian Rick Miller “ The benefits that scientist found were so small that they would be barely noticeable over a 10 year period”. “Consuming protein at any point after a workout will be helpful “ Following a tough session the rate of protein synthesis will remain raised for 24hrs” Miller adds.
FACTS:
Eat protein at intervals through the day-boiled eggs and almonds make great mid afternoon snacks. To build muscle,aim for between 1.6g and 2g of protein per kilo of body mass each day. And don’t worry about the “ magic window”.
MYTH NO. 2
MEN REQUIRE 2500 CALORIES DAILY AND WOMEN REQUIRE 2000
The government adopted this figure in 1988. Following a report by the committee on medical Aspects of Food Policy,and it swiftly became a benchmark. I always found it hard to comprehend how this generic figure would work across the board. I mean after all we are all so unique in our make up and bodily needs, who are they kidding.
FACTS:
It’s just a ballpark figure. For a personalised number, you’ll need to do some maths. Enter the Schofield equation,which is a way of calculating your basal Metabolic Rate ( BMR). If you can’t spare the headspace,there are handy online tools that work it out for you. Calculator.net offers a simple one, all you need to do is input your age height and weight,then it’s spits out a guideline daily calorie limit, depending on your activity levels.
MYTH NO. 3
AVOID FRUITS BECAUSE ITS HIGH IN SUGAR
We all know that added sugar is best kept to a minimum. A Swedish study found that people who drink a soft drink or fruit juice everyday double their risk of developing type 2 diabetes. “ look at molecules of sugar under a microscope and they will all have the same chemical structure, wether in a banana or a chocolate bar” says Rosie Saunt, co founder of the Rooted Project, a science-based nutrition hub. “ But sugar in fruit is absorbed differently by your body because it’s a whole food”. This means it’s less likely to cause spikes in your blood sugar.
FACTS:
Don’t get hung up on the sugar in fruit or any other whole food, such as sweet potatoes or milk. Just make sure you have no more than 30g per day of added sugars,such as fruit juice,honey and agave, and watch out for disguised added sugars in “health” bars, such as brown rice syrup.
MYTH NO. 4
THE LOW CARB DIET IS HEALTHY
Cutting carbs has long been viewed as the simplest route to weight loss. The emergence of the ketogenic diet has only served to re-energise this theory. “ Because low carb diets initially help with weight loss,people assume that they are healthier” says Helen West, Suants partner at the Rooted Project. But all in for low carb in the long term could cause more problems than it solves. Research published last year in the Lancer Public Health Journal found that following a diet made up of less than 40% carbs was associated with a higher mortality risk. A seperate study linked low-carb diets to increase chance of dying from coronary heart disease,stroke and cancer
FACTS:
Simple,really: the NHS suggest that starchy carbs should make up a third of your plate, with the other two thirds equal parts protein and fibrous veg. If your cutting carbs for weight loss, you can ( most likely) expect a rebound as you add them back into your diet. Cutting out an entire food group is never a a good recipe ( excuse the pun), for long term success. True story!
Guys it took me a while to process and digest a few of these revelations, as old beliefs, just like old habits, die hard. However if like me your ever evolving within your knowledge and wisdom. Then suck it up! #DARWIN
