Nutrition Myths - Fruits and Vegetables High in Sugar Should be Avoided

It is true that many "sweet" fruits and vegetables may be high in sugar. The sugar in fruits and vegetables are a simple carbohydrate, which is broken down faster in the digestive system than complex carbohydrates and may have a detrimental impact on blood sugar levels. While it is often better to include more complex carbohydrates than simple carbohydrates in your nutrition plan, fruits and vegetables should be included for a variety of reasons. Most fruits and vegetables are high in water, fibre, vitamins, antioxidants and other beneficial nutrients. Including fruits and vegetables as part of each meal can help ensure that you're getting important nutrients, while avoiding the excess calories you would be consuming by eating other sweets.

Nutrition Myths - Building Muscle Requires an Excessive Amount of Protein

Many bodybuilders claim that in order to add muscle, you need to consume a lot of protein - several hundred grams per day. The truth is that the amount consumed by many bodybuilders is often too much protein. The recommended amount of protein for an active recreational athlete is in the range of 1.0 to 1.5 grams of protein per kilogram of body weight. For a bodybuilder, the recommended amount of protein is in the range of 1.5 to 2.0 grams of protein per kilogram of body weight. For example, a bodybuilder who weighs 100 kg (220 lbs) should consume between 150 and 200 grams of protein per day. If more protein than this is consumed, it does not mean that it will be converted into more muscle. In fact, over an extended period, a high protein diet can lead to calcium depletion, fluid imbalance, slower metabolism and decreased energy levels - all of which would have a negative impact on training and athletic performance. It is best to make sure that your diet maintains an appropriate balance of protein (15-30% of calories), carbohydrates (50-70% of calories) and fat/lipids (10-30% of calories).

Nutrition Myths - Exercising on an Empty Stomach Burns More Fat

Another common myth is that exercising on an empty stomach (such as first thing in the morning before you have had breakfast) will stimulate your body to lose more fat. Unfortunately, this will not work - and in fact will more than likely result in a poor workout. The reason is that your body requires energy to work and your body can only obtain that from food or from energy stores in your body (fat and muscle tissue). Your body can only break down fat and muscle at a specific rate to create energy, so depriving yourself of food before working out will not cause your body to burn more fat. What will happen is that you will lack the energy necessary to do an intense workout, thus resulting in poor performance and fatigue. Weight loss is impacted by the calories you consume versus the calories you expend over an extended period - several days to a week. Thus, make sure that you have had something to eat within 1-3 hours of working out so that you'll have the energy to make the most of that training session!

Nutrition Myths - Carbs Are Evil

We've all heard it - "carbs are evil". There are fad diets that proclaim the way to lose weight is to cut out carbs.

The truth is carbs are not only good for you, but also a necessary nutrient. Studies show that diets that include complex or high-fibre carbs (such as fruits, vegetables and whole grains) actually help you lose weight. For those who are looking to add muscle, carbs also play an important role in providing energy for mass-building workouts. Without enough carbs in your diet, your body would then have to utilize protein for energy - thus making less protein available to repair and build muscle tissue.

The key with any nutrition plan is to be aware of the total calories you require and to have a proper balance of protein, carbs and fats.