The top 20 nutrition myths of 2020
Myth 1: Protein is bad for you
Myth 2: Carbs are bad for you
Myth 3: Fats are bad for you
Myth 4: Egg yolks are bad for you
Myth 5: Red meat is bad for you
Myth 6: Salt is bad for you
Myth 7: Bread is bad for you
Myth 8: HFCS is far worse than sugar
Myth 9: Dietary supplements are necessary
Myth 10: Food nutrients > supplemental nutrients
Myth 11: Fresh is more nutritious
Myth 12: Foods labeled “natural” are healthier
Myth 13: You should eat “clean”
Myth 14: You should “detox” regularly
Myth 15: Eating often will boost your metabolism
Myth 16: You shouldn’t skip breakfast
Myth 17: To lose fat, don’t eat before bed
Myth 18: To lose fat, do cardio on an empty stomach
Myth 19: You need protein right after your workout
Myth 20: Creatine will increase your testosterone but cause hair loss and kidney damage
https://examine.com/nutrition/awful-nutrition-myths/?fbclid=IwAR1Z8OsGolaXWqU2EU1qQYr45t7n41EzX07NM9YhLCyICbXcDuQQOmCnI-M
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Завтрак: Pears , Fiber One Protein One Chocolate Chip Bar, Think thinkGreen Nutrition Bars - Peanut Butter Chocolate, Premier Nutrition High Protein Shake - Vanilla. Обед: Buttered Popcorn Popped in Oil, Dannon Light & Fit Greek - Vanilla, Quest Chocolate Sprinkled Doughnut Protein Bar, White Cake with Icing (Home Recipe or Purchased). Ужин: Fairlife Chocolate Milk. подробнее ...
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Езда на Велосипеде (Неторопливая) - <16 км/ч - 3 часа, Силовые Тренировки (Умеренные) - 1 час, Отдыхать - 12 часа, Спать - 8 часа. подробнее ...
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Комментария
How often have you heard the claim that natural, whole foods are always better than synthetic supplements? In general, the word “natural” has a positive connotation, whereas “synthetic” or “chemical” has a negative one.
The truth, of course, isn’t so clear-cut. Some compounds are more effective in supplemental form. One example is the curcumin in turmeric. On its own, your body cannot absorb it well; but taken in liposomal form[69] or supplemented with piperine, a black pepper extract, curcumin sees its bioavailability increase dramatically.
The same goes for vitamins. For instance, phylloquinone (K1) is tightly bound to membranes in plants and so is more bioavailable in supplemental form.[70] Likewise, folic acid (supplemental B9) is more bioavailable than folate (B9 naturally present in foods), though that may not always be a good thing.
The Truth: With regard notably to vitamins, foods are not always superior to supplements.
03 янв 20 написано членом: -Diablo
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No need to detox, get all of your nutrients from whole foods, eat organic, or avoid any macronutrients.
03 янв 20 написано членом: -Diablo
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Thanks for refuting the nonsense that is widespread... ;) There's so much that floats around on here and everyone wants to be healthier so they jump on the next bandwagon. 😉
03 янв 20 написано членом: davidsprincess
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I do the Daniel Fast and prayers (not diet) for religious reasons. A way for me to let God “interrupt” my lifestyle so I can listen better to Him. I don’t promote it as a diet or detox but, of course, many people do feel overall better for having done it and done it correctly. Just on a dietary note, I’m sure they feel better because they have just interrupted old eating patterns. Like a jolt to the system, maybe? I feel great after every Fast but it’s because, for me and my husband, it’s a spiritual journey. If I feel right and at peace on the inside the rest is.. wait for it... gravy. Nice, wonderful, country gravy on a biscuit.😂 Seriously, though, thank you for sharing your research. It’s always appreciated.
03 янв 20 написано членом: ItsyTZB
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I have an issue accepting the protein after workout notion. while the statement is true, it's not without merit to refuel after workout. carbs would be superior for fast recovery, but wouldn't protein be helpful, even if digestion is slower? not a guru here, just someone who has "felt" a benefit in muscle soreness with fast recovery input vs normal eating only...
03 янв 20 написано членом: yohoyoh
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03 янв 20 написано членом: davidsprincess
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I'm headed to bed but I think that refers to not needing to slam protein right after or else! The window is more a barn door is what I remember. I'll open the link and read it more in depth later today.
03 янв 20 написано членом: -Diablo
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03 янв 20 написано членом: yohoyoh
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Supplements can really help sometimes.
03 янв 20 написано членом: wholefoodnut
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I believe in this completely!
Although, I do limit carbs and sugars because they seem to “drag me down” since I’ve had chemotherapy.
I validated this theory by being a carb consuming machine over the holidays. I turned into a sloth. LOL!
03 янв 20 написано членом: dlewis1234
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@yohoyoh "Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes. If protein is delivered within particularly large mixed-meals (which are inherently more anticatabolic), a case can be made for lengthening the interval to 5–6 hours."
Also, carb timing post workout is irrelevant. Total daily carbs are what matter for overall recovery. Same study "Furthermore, the importance of co-ingesting post-exercise protein and carbohydrate has recently been challenged by studies examining the early recovery period, particularly when sufficient protein is provided. Koopman et al [52] found that after full-body resistance training, adding carbohydrate (0.15, or 0.6 g/kg/hr) to amply dosed casein hydrolysate (0.3 g/kg/hr) did not increase whole body protein balance during a 6-hour post-exercise recovery period compared to the protein-only treatment. Subsequently, Staples et al [53] reported that after lower-body resistance exercise (leg extensions), the increase in post-exercise muscle protein balance from ingesting 25 g whey isolate was not improved by an additional 50 g maltodextrin during a 3-hour recovery period. For the goal of maximizing rates of muscle gain, these findings support the broader objective of meeting total daily carbohydrate need instead of specifically timing its constituent doses."
Source : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
Alan Aragon and Brad Schoenfeld, 2 of the most highly respected and educated experts in this field.
03 янв 20 написано членом: the_cutting_machine
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Sorry for the format, I added spaces and entries but it didn't take.
03 янв 20 написано членом: the_cutting_machine
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Ok, so the take is that as long as your body gets it's carbs daily and protein recently regularly, you are good.... Now, they are measuring this thing called protein balance... What I remember reading long time ago was muscle breakdown time in the recovery period before the buildup starts... Supposedly the very fast carbs assisted with things like creatine in your after workout mix will speed up recovery time and this is the part I'm keen on believing. Speeding up the recovery so training sessions with Max strain can be more frequent. But again... I'm not a scholar. Just one of those dangerous internet researchers 😏
03 янв 20 написано членом: yohoyoh
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Unless you are training again within 8 hours, carb timing doesn't matter. We don't empty out our glycogen stores as much as people believe we do to justify a carb load post workout. I would focus more on pre workout, getting 1g of carbs per kg of bodyweight from a combined starch source and a fruit source as they use separate transporters to deliver energy. The rest can spread throughout the day as you see fit.
03 янв 20 написано членом: the_cutting_machine
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Interesting. They put that list together fast.
03 янв 20 написано членом: FullaBella
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03 янв 20 написано членом: davidsprincess
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Dlewis, so you ate carb foods like gummi bears, fruits, etc or do you mean fat+carbs? Cause I'm pretty sure that combo plus a calorie surplus does that to everyone lol.
03 янв 20 написано членом: -Diablo
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I agree with all of that. I believe most of the obsession with "clean" or Whole Foods ™ is created for commercial profit, not actual health.
03 янв 20 написано членом: jsagen
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That’s the first time I’ve heard that about creatine. But then again I’m bald 🤷🏻♂️🤣🤣
03 янв 20 написано членом: Mike531
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Fatfaucet, I didn't ask you to delete your comments, I said I would, silly. Keep your belief system out of my science based post. You can open the link yourself at the bottom of the post and see the truth. You're welcome.
03 янв 20 написано членом: -Diablo
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