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Myth 1: “Eating carbs will make me fat"
“They'll actually do the opposite,” says Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition ::DB3CD93A 28DB 4D84 A8AC 4797128296FE:amydgorin.com ::DB3CD93A 28DB 4D84 A8AC 4797128296FE:amydgorin.com .
Most people know that taking in protein after a workout will help to
build muscles and burn fat, but the same is true for carbs. During a
workout, your muscles rely on glycogen (stored carbohydrates) to fuel
and power your movements, and that glycogen needs to be replenished
after a workout. “Without carbs in the equation, your body would instead
break down protein and hinder muscle recovery to get that glycogen,”
says Gorin. After a workout, it’s essential to eat something that
combines protein and carbs. “One of my favorite combos is a Flatout
ProteinUP Carb Down flatbread, which provides a good combo of refueling
protein and carbs, topped with peanut butter and banana slices. The
peanut butter provides satiating healthy fats, and the banana offers
additional refueling carbohydrates,” says Gorin.
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Myth 2: “I need to eat as much protein as possible”
“A high-protein diet can be beneficial, but only up to a point,” says Alissa Rumsey M.S., R.D., owner of Alissa Rumsey Nutrition and Wellness .
Research suggests that people cannot absorb more than 30-40g of protein
in one sitting. Any more than that will be broken down and used for
energy or stored as fat. “Aim for 30-35% of your calories to come from
protein at each meal, so that you meet your needs without falling short
on other nutrients like essential fats, fiber, vitamins, and minerals,”
says Rumsey. She also recommends her nutrition clients eat real food
whenever possible to try to obtain those nutrition goals since whole
foods often contain other essential nutrients to help replenish muscles.
“For example, one large egg 112?manu=&fgcd=&ds= 112?manu=&fgcd=&ds= contains 6g of high-quality protein (all nine essential amino acids), and 13 vitamins and minerals.”
Myth 3: “I should drink 8 glasses of water per day”
This recommendation, although very
well-known, is not entirely accurate. Since hydration needs are not “one
size fits all,” there is no set recommendation for the amount of water
each of us needs in a day. Instead, the dietary reference intake
suggests an average daily intake of 3.7 liters for men and 2.7 liters
for women. For exercising individuals, this may be more of less based on
intensity and duration of the workout, size, and sweat rate. Rather
than worrying about an ideal amount of water to drink, it’s better to be
familiar with the signs of dehydration. If you feel lightheaded, get
headaches often, or have dark yellow-colored urine, you may be
dehydrated. Drink more until your urine is a pale yellow color.
Myth 4: “Drastically cutting calories is the
best way to drop weight quickly”
Most nutritionists would agree that if
you eat more calories than you burn, you are likely going to gain
weight. In theory, that would mean that slashing tons of calories from
your diet can help you drop weight quickly. But that’s not necessarily
the case. “When your calorie [intake] drops, your body responds to this
by burning fewer calories and increasing your hunger signal. This
effect, along with the rise in cortisol from the stress of dieting, can
cause your body to hold on to the weight and retain more water,” says
Rumsey. She suggests that rather than focus on cutting calories, try to
incorporate more filling sources of calories into the diet, like
vegetables, whole grains, and healthy fats. “Long-lasting weight loss
should be relatively slow—about half a pound to one pound per week,”
says Rumsey.
Myth 5: “Eating after 8 p.m. will cause weight gain”
Believe it or not, your body can not tell
the time of day by the clock on the wall. It doesn’t magically know to
hold on to more calories after 8 p.m. than it does at lunchtime. Many
people have different schedules, which causes them to eat at different
times of the day. If you work until 6 p.m. and hit the gym after work,
it’s likely that your dinner is around 8 p.m. And there’s nothing wrong
with that. The most important factor for weight gain and loss is not
when you eat but what you eat. Eating nutrient-dense foods, like lean
proteins and veggies, will fill you up without weighing you down. But,
if you eat a very rich and calorie-dense meal at 8 p.m. and hit the
sheets an hour later, you’ll most likely experience indigestion and hold
on to some of those unwanted calories.
Myth 6: “Any salt in my diet will make me bloated”
As an athlete who sweats regularly, you
need more sodium than the average person. “When you sweat, you lose
sodium—and sodium is an important electrolyte that your body needs to
not only help maintain fluid balance but also to help your intestines
and body stay hydrated,” says Gorin. Rather than making you bloated,
salt actually helps to keep you hydrated. That’s why sports drinks
contain sodium, as well as other electrolytes like potassium.
Myth 7: “I should do a fasted workout to burn more fat”
“Fasting prior to exercise has been shown to increase the percentage of fat utilization by up to 20%,” says Kelli Shallal, M.P.H, R.D., owner of Hungry Hobby.
However, she cautions, if the body does not have ample glycogen stores,
it may start to breakdown its own muscle for fuel. Therefore, rather
than burning fat, you are likely burning muscle when working out fasted.
Plus, not eating before a workout can cause low energy and will hinder
your athletic abilities. Opens a New Window.
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