Good Bye Myths
TRUTH: A well-balanced diet is a good start, but it does not mean that you are meeting all of your body’s nutritional needs. Nutrient needs can change and fluctuate because of age, health, stress and intense training. Consider supplements an insurance policy, one that fills in the gaps.
TRUTH: Eating too much of anything can make you fat – even lettuce. Your body adds fat when you’re consuming more calories than your body needs. Protein powder contributes to your daily caloric intake just like any other food; there’s nothing special about it. Protein doesn’t make you fat. Only eating an excessive amount of daily calories can make you gain fat. Eating a proper amount of daily protein will ensure maximum muscle gains. On the other hand, if you under eat protein, you make it harder for your body to add muscle.
TRUTH: Creatine is nothing like a steroid. Creatine is a natural substance found in the human body that helps to supply energy to (primarily) muscle cells. Performance enhancing anabolic steroids are drugs that mimic the benefits of the male sex hormone testosterone and are most commonly taken in excessive, dangerous dosages. While creatine is safe and natural, steroid use comes with many potentially dangerous side effects.
TRUTH: While supplements can improve your overall health, battle stress, improve sleep and bolster your immune system, they are not magic pills and powders that can turn you into a bulging bodybuilder. Supplements help to amplify your training, but they will not make you bigger or stronger if you are not working hard in the gym.
TRUTH: The majority of ingredients contained in supplements are found naturally in the human body, or in the food we eat. Proper supplementation yields no side effects.
TRUTH: Because of it’s popularity as a performance boosting supplement, creatine use has been extensively studied. Creatine has been shown to be safe and non-toxic for use by individuals with a healthy kidney (renal) function.
TRUTH: As with the previous myth, this myth has also been studied and proven to be incorrect. In fact, one study revealed that athletes who supplement with creatine actually experienced fewer muscle cramps, strains, injuries, dehydration and muscle tightness.
TRUTH: This is completely false. Each individual is unique, and no two athletes train the same or eat the same. Often times you will find that creatine or pre-workout, nitric oxide supplements work better for some than others. In fact, it is often the case that one person will experience minimal benefits from one brand, but receive great benefits from another. Don’t assume that because a supplement didn’t work well for your friend, that it won’t work for you.
TRUTH: There is no research to back up the claim that a high protein diet impacts healthy individuals with proper kidney functioning in any negative way. Americans having high protein diet are the biggest examples for this criterion.
TRUTH: Most popular fat burning supplements contain a battery of ingredients that are effective at stimulating your metabolism and encouraging and assisting the body with burning fat.
TRUTH: The body doesn’t produce omega-3 fatty acids on its own. Omega-3’s are considered essential, meaning the body is incapable of producing them, and they must be obtained through the food we eat. Supplements such as fish oil supply the body with needed omega-3 fatty acids, and are very beneficial to hard-training athletes and individuals who are on a limited calorie diet.
TRUTH: When it comes to adding muscle mass, there’s no quick fix. Simply ingesting additional protein isn’t going to help. In fact, most Americans already get more than enough protein through their diet. Unless you’re excising, there’s probably no need for protein supplementation. Save your calories for foods that taste better.
TRUTH: Some people experience gas and bloating as a result of protein supplementation. If you’re experiencing excessive gas, try switching brands. Depending on the quality of the protein and the presence of various fillers, you may find some brands easier to digest than others. It takes a little trial and error.
TRUTH: Research has debunked the 30 gram protein myth. In reality, your body can absorb much more than 30 grams of protein in a single meal.
TRUTH: The various protein types vary quite dramatically. Whey protein, for example, is absorbed very quickly by the body and is great to consume post-workout. Casein protein, on the other hand, is absorbed slowly. As such, it’s a good choice to consume before bed. You can also compare different types of protein on their biological value, which determines how much of the protein your body is able to use.
TRUTH: Not all supplements are created equal. Different companies have different standards. Some companies rely on a lower quality and purity of raw materials so they can provide a lower price. Don’t purchase supplements based on price. You may be throwing your money away. Instead, seek out the opinions of others and research the best-selling products.