Myths & facts about sports nutrition

Myth #1: “No muscle gains without protein shakes!”

✅ Fact: Protein shakes are convenient, but not essential. A balanced diet with enough protein sources like chicken, fish, eggs, or legumes is more than enough to support muscle growth. Shakes are especially useful when you’re short on time or can’t meet your protein needs through whole foods alone.

Myth #2: “Eating at night makes you gain weight.”

✅ Fact: Total daily calorie balance matters! Weight gain occurs from a calorie surplus, not from the timing of meals. Eating at night is perfectly fine as long as your overall balance remains in check. In fact, a protein- and carbohydrate-rich meal after an evening workout can actually aid in recovery.

Myth #3: “Low-carb is ideal for athletes.”

✅ Fact: Carbohydrates are the primary energy source for intense workouts. Too few carbs can negatively affect both performance and recovery. What matters is the right amount and quality of carbohydrates, tailored to your training goals.

Myth #4: “Drinking too much water during exercise is bad.”

✅ Fakt: Dehydration negatively affects performance. Drinking regularly in small sips is the best way to maintain hydration during exercise. While drinking too much at once can be uncomfortable, your body needs adequate water intake, especially during longer or more intense workouts.

Myth #5: “Caffeine dehydrates the body.”

✅ Fakt: In moderate amounts, coffee does not cause dehydration. In fact, it can even boost endurance performance. Studies show that moderate caffeine intake does not negatively affect hydration levels.

Myth #6: “The more protein, the faster the muscle growth.”

✅ Fakt: The body can only utilize a limited amount of protein per meal. Excess protein is not used for muscle growth but is either burned for energy or stored. The right amount of protein varies individually and depends on training intensity and body weight.

Myth #7: “Fat makes you fat.”

✅ Fakt: Healthy fats are essential for hormone balance and cell health. Athletes, in particular, benefit from a balanced intake of fats (e.g., from nuts, avocados, and fish). What matters is the overall calorie balance, not just the fat content alone.

Conclusion

Many nutrition myths persist, even though science has long proven the opposite. With well-founded knowledge, you can optimize your diet and improve your athletic performance. Stay curious and critical – your body will thank you!

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