5 Common Nutrition Misconceptions
If you are reading this article, I’m going to take the liberty to assume two things about you. Number one, you are probably training hard and are concerned about growth and recovery from those training sessions. Number two, I am also going to assume that you are smart enough to understand that nutrition is probably the most important factor in your recovery, growth, and maintaining or reaching an optimal body fat percentage. So despite my previous assumptions being true and pertaining to the majority of regular gym-goers, many people still have a hard time figuring out how to eat on a daily basis. Why is that? A lot of it has to do with many longstanding nutrition misconceptions, opinions that have floated around the “health conscious world” for so long that many people no longer question them or look at what they really mean. Here are 5 of those misconceptions that need to be laid to rest:
1. Low Fat = Healthy
Oh, yes. The “low fat” craze of the 80s and 90s is still influencing peoples eating and purchasing habits. Most “low fat” foods were simply stripped of their fat content and then fortified with sugar to make up for the lack of taste. Pastas, breads and cereals were all popular staples of the low fat craze, so it’s no wonder that this carb centric marketing gimmick coincided with a dramatic increase in American obesity. Bottom line - if it says “low fat” on the label, don’t buy it. Include at least 1 source of healthy fats with each meal - eggs, olive oil, nuts, fish, avocado, etc.
2. Breakfast is the most important meal of the day
I get it, I was a big breakfast guy for the first 30 years of my life. Lately I have switched to training in the morning either fasted or semi-fasted (coconut oil in my coffee) and definitely have more energy during my training session and thru out the day. I typically wake up at 4:30am and don’t eat my first meal until 10 or 11am. Now, if you love breakfast first thing in the morning, fine. I don’t want to discourage you from eating breakfast, just building the case that it’s importance has been grossly overstated. So what is the most important meal? Post training. The nutrients that your body receives immediately after your workout is crucial to begin the recovery process and to reestablish muscle glycogen levels.
3. The label says “All Natural” so it must be healthy
Yet another marketing gimmick. That “all natural” chicken you bought is natural in the sense that it was not made from a cyborg robot chicken, but that doesn’t mean that the birds were not pumped full of antibiotics, hormones, and raised in cramped inhumane conditions. Better label additions to look for include “certified organic”, “pasture raised”, and “grass fed”(for beef).
4. Egg yolks are bad for you and should be limited
Over the years people have associated egg whites with health and leanness, but any diet I follow or prescribe is always rich in whole eggs Sure, egg whites are a very low calorie source of protein, but guess what you are missing by throwing out the yolks? More protein, healthy fats, and most of the vitamin content of the eggs, not to mention the flavor. Oh, and the yolky cholesterol you were once worried about? studies have now shown that most of the cholesterol found in eggs is actually the good kind and will help regulate your blood cholesterol levels.
5. Multivitamin is a good substitute for fruits and veggies.
Most of the vitamin content found in fruits and vegetables is also found along side naturally occurring compounds and other enzymes that allow your body to break down and utilize the nutrients. Those enzymes are absent from most multivitamins. Also, since your body is typically not able to absorb massive amounts of vitamins at one time (1000 RDA of vitamin C for example), you end up peeing out most of your multi. A better option - in addition to eating an abundance of brightly colored fruits and vegetables - is to supplement your intake with a powdered Greens product to get these valuable nutrients.
Dustin Uses the Max Effort Greens to Fill Nutritional Gaps