Myth: what about? There is a lot of information about nutrition and training for athletes, but it is often contradictory. Check out five myths about food and exercise. You’ve probably come across much conflicting information about nutrition and training. For this reason, it isn’t easy to separate truth from fiction. Today we are going to share five myths about food and exercise.
Myth #1: Muscle growth is possible with protein supplements
One of the most common nutrition myths. Many athletes believe they only need to consume a certain amount of protein to grow muscle, as the body cannot process it all. Finally, let’s put all the dots on “and.” The body has a large reserve for the consumption of amino acid compounds.
When the body digests all the protein, it is not a fact that it will be fully utilized to form new skeletal muscle. For this purpose, only a tiny part of your consumed proteins is destroyed. You have to remember that other tissues and different processes also use protein.
It is scientifically proven that 15 grams of essential amino acid compounds are used to form muscle tissue, of which 3.2 grams is leucine. Suppose you consumed 27 grams of protein containing 12 percent leucine. It indicates that you have managed to achieve maximum web growth. Simply put, no exact numbers determine the necessary one-time protein intake.
Myth #2: Fasted cardio stimulates fat burning
No less common misunderstanding compared to the previous one. Admittedly, this myth is more than a dozen years old. Previously, researchers assumed that when exposed to cardio training, more fatty acids enter the bloodstream and are used for energy. At this time in the body, there is a lack of carbohydrates, promoting fat burning.
However, recent research shows that fat is burned just as efficiently after a meal. In addition, it found that with a high glycogen content in the muscles, fat production can go even faster than when the reserves of this substance are exhausted. In addition, at high concentrations of tissue glycogen, thermodynamic processes are enhanced.
Most athletes believe that after glycogen stores are depleted under the influence of cardio, fat, not carbohydrates, will burn. However, this does not matter throughout the day. If you do aerobic exercise after meals, you will be able to retain more muscle.
Myth #3: Strength training will turn a girl into a man
All girls are afraid of this, so they ignore strength training and consider cardio. However, you’re mistaken, and you need to turn to scientific facts to prove it. Compared to the male, the female body contains ten times less testosterone.
In addition, it found that men’s weight is about 20 kilos more than women’s, but their fat mass is less than five kilos. Don’t be afraid to use strength training to become sexier and more desirable.
Myth #4: You need to eat every two hours
There are advocates of eating every two hours, and there are quite a few of them. Many articles say that you need to eat as often as possible. However, scientists have proven that digestion takes about three hours. This fact only indicates that with proper nutrition, which contains the necessary amount of nutrients, a protein compound’s formation rate increases. If you take an additional assessment in this section, it will not be of any benefit.
Let’s also say that when a mixture of amino acid compounds is consumed, protein is formed in the body within two hours, while all the necessary amines are oxidized in about six hours. It suggests that eating every two hours is not effective and may only inhibit protein synthesis. The best option is to eat every four or five hours.
Myth #5: You should do a lot of repetitions
Unfortunately, most people listen to other people’s advice and don’t want to try it themselves. However, this is the only way to reach the truth in all matters. You are advised to do several repetitions; don’t listen to this person. When 2 to 20 repetitions are performed, each of them will be useful to achieve a specific goal.
Let’s talk about this in a little more detail:
- With a low number of repetitions, from 1 to 5, the muscles contract more actively, which leads to the creation of large glycogen stores. It allows you to carry more load and thus activate the muscle tissue more strongly. As you know, this is the primary step towards hypertension.
- Average reps range from 6 to 12. It is the optimal rep range as it allows you to utilize both the low and high capacity. To accelerate hypertrophy, you need to use exactly 6 to 12 repetitions.
- More than 15 repetitions is a large number. At the same time, glycogen stores are depleted to their maximum, causing a response from the body, and your glycogen stores will increase. In addition to being a great source of energy for the muscles, it is also beneficial because more fluid accumulates in the tissues. The consequence of this is the acceleration of assimilation of somatotropin tissue cells and all nutrients.
Choose a rep range that suits your goals. Remember, there is no better or worse number of repetitions. In any case, you will get some benefits. The main thing is that it corresponds to the tasks set.