I’ve written about the prevalence of fitness and nutrition myths before. Maybe that's not too surprising when the diet and weight loss industry is worth a hefty $90 billion. There’s money in engineering so-called shortcuts. Of course, not all myths are a matter of snake oil – they’re just misinformation that’s been repeated or outdated advice based on now-disproven theories.
Either way, nutrition myths might keep you from achieving your fitness goals. After all, these two go hand-in-hand. So, let’s break down a few popular myths and expose the truth together!
7 Nutrition and Fitness Myths BUSTED
Myth #1 – "You Need a High-Protein Diet to Build Muscle"
The Truth: While protein is important for muscle repair, eating excessive amounts won’t necessarily lead to more muscle growth. Your body has a limit to how much protein it can use for muscle synthesis—generally, 0.6-1.0 grams per pound of body weight is enough for most active people. What happens if you overdo it? Excess protein is stored as fat or immediately burned, which can make your job harder.
A balance of macronutrients is way better for your body in the long term than heavily relying on one. For example, a protein-dense diet can cause dehydration (increased urea production), digestion issues, and fatigue (from low carb intake).
Myth #2 – "More Protein Equals More Muscle Instantly"
The Truth: Let’s focus on one of the “shortcuts” some people try. They think, hey, I'll get muscle if I eat a bunch of meat. Never mind the work I need to put in. But the reality? Muscle growth depends on resistance training, overall calorie intake, and protein synthesis. Just consuming large amounts of protein without adequate training and recovery won’t automatically result in muscle gain.
And, I might add, it also depends on the type of athlete you want to be. As an endurance runner, protein isn’t nearly as high on my priority list as it would be for a champion weightlifter. In fact, I rarely eat meat for protein at all!
Myth #3 – "Fasted Workouts Burn More Fat"
The Truth: Intermittent fasting is a popular wellness trend right now. As with anything, your mileage will vary. While fasted workouts may increase fat oxidation during exercise, they don’t necessarily lead to greater overall fat loss. Fasted workouts can cause problems, too. They’re best suited for low-intensity workouts under 60 minutes. Fasting at higher intensities often leads to fatigue, muscle breakdown, poor performance, and stunted recovery. Your body simply needs fuel to operate at peak performance!
Myth #4 – "Supplements Are Necessary to Get Fit"
The Truth: Supplements can be helpful but are not required for fitness progress. Most essential nutrients can (and should) be obtained from whole foods. Supplements should only fill gaps in your diet or deficiencies your physician tells you about, not replace real food.
Myth #5 – “You Have to Eat Every 2-3 Hours to Keep Your Metabolism High"
The Truth: The frequency of meals doesn’t significantly impact metabolism. What matters most is your total daily calorie intake and macronutrient balance. Some people perform better with frequent meals, while others do well with fewer meals. For example, if you’re prone to overeating because you’re starving by the time you get to one of three square meals, maybe a smaller, more frequent intake would benefit you.
Myth #6 – "Carb Loading Means Eating as Many Carbs as Possible Before a Race"
The Truth: I can still remember the times when college-aged Chris would see student athletes in the cafeteria, their trays piled high with unimaginable, jaw-dropping quantities of food—pizza, burgers, pasta…anything! In hindsight, I’m sure many of these kids were trying to maintain a certain weight requirement. It was about bulking up.
But I think some of that imagery makes it to us endurance athletes regarding carb loading, and unhelpfully so. Carb loading is about gradually increasing carbohydrate intake in the days leading up to a race, not stuffing yourself the night before. Overeating can lead to bloating, sluggishness, and GI distress. Proper carb loading should replace some fat and protein intake with extra carbs—not just add more food overall.
Myth #7 – "More Protein Equals Better Recovery"
The Truth: Lots of protein myths. It’s like people think meat is a fitness cure-all! And make no mistake, protein is important for muscle repair. However, endurance athletes need adequate carbohydrates for glycogen replenishment. For runners, glycogen is your primary source of fuel! A post-run recovery meal should have both carbohydrates and protein—about a 3:1 or 4:1 carb-to-protein ratio.
At the end of the day, my advice is this: talk to your physician, a dietitian, or personal trainer (maybe all three!) to work out your nutritional goals. Blanket statements and fad diet trends aren’t going to cut it. The more personalized your nutrition strategy is, the better.
Which fitness or diet myth is the worst in your opinion? Share why in the comments!