by Nadia Sinclair

The realm of performance nutrition is filled with numerous misconceptions that can be confusing, thanks to countless new studies, businesses, fads, and diets. Let’s address some of the most common myths that have invaded the world of performance nutrition and link them to scientific facts.

Myth 1: Exercising on an Empty Stomach Increases Performance

Many believe that exercising on an empty stomach or ‘fasted state exercise’ quickens fat burning. While it may burn fat, it’s not a sustainable method to fuel high-intensity workouts as it drastically reduces glycogen, your body’s crucial energy source. For optimal performance, this method is best avoided.

Myth 2: Less Sugar Equates to Better Health

It’s true that an excess of anything is harmful, and this principle applies to sugar as well. However, our bodies convert sugar into glucose, an essential fuel source. The type of sugary food and its nutritional content play a crucial role too. Whether it’s sweets or fructose from apples, they are broken down into glucose similarly. A small sweet snack around your workout can actually enhance your performance.

Myth 3: Carbohydrates Hinder Performance

Excluding carbs entirely from your diet to enhance nutritional or performance goals is a myth! Your body does need a source of energy to function, and that includes rigorous exercise routine. If your body doesn’t receive the required energy, your performance is bound to be affected. Hence, carbohydrates are crucial in the diet.

Myth 4: Immediate Protein Shake Post-Workout Results in Better Recovery

Exercise damages muscles, and your body then repairs and grows them. Contrary to the belief that consuming protein immediately after your workout optimally repairs muscles, ensuring a reasonable protein intake throughout the day is what matters most.

Myth 5: Detox Diets Enhance Performance

The detox diets, often marketed as a means to achieving peak performance, are typically based on the false premise that certain foods contain harmful toxins. It’s best to listen to your body and consume foods that make you feel good at suitable times.

Myth 6: Constant Snacking Boosts Metabolism

This theory depends a lot on the type of snack you opt for and your physical activities in between. While natural and small snacks can keep your metabolism ticking, it’s crucial to maintain balance.

Myth 7: Pain Allows Greater Fitness Progress

Though we often hear phrases like ‘No pain, no gain’, prolonged pain can adversely affect your mental and physical health. Experience has shown that counteracting pain with natural anti-inflammatory properties such as turmeric results in better training and improves games. It’s essential to listen to your body and take a break when needed.

performance nutrition, fasted state exercise, sugar, carbohydrates, protein, detox diets, metabolism, pain, workout recovery, fitness, nutrition