0

Your Cart is Empty

5 Nutrition Myths - Busted

May 14, 2015 3 min read

When you hop on the fitness bandwagon, it seems like every article or website is giving you different information of what you should or shouldn't eat. That's why we're going to bust 5 nutrition myths that are often disguised as healthy eating tips:

Myth 1: You Need to Eat More Protein If You Work Out All The Time

By now, you know that protein helps you repair muscle. But is that extra scoop of protein in your smoothie really needed, or the double meat serving at dinner? Not necessarily. Chances are, you're getting enough of the nutrient already. Active women need about 0.6 to 0.8 grams of protein per pound of body weight a day. If you weigh 135 pounds, that's 81 to 108 grams daily and the average person consumes 91 grams a day.

So what do you do instead? Well, change WHEN you eat your protein. We tend to get most of our protein at dinner - so try eating it more throughout the day.  A recent study in the Journal of Nutrition found that people who ate about 30 grams of protein at each meal had a 25 percent higher rate of muscle protein synthesis (a marker of recovery and growth) than those who got all 90 grams at dinner. Just finished a workout? For optimal muscle repair and growth, you need 10 to 20 grams of protein within 30 minutes after exercise.

Myth 2: Eating More Fruits & Veggies Will Help You Lose Weight

Low-calorie fruits plus veggies equal pounds dropped, right? Sadly, no. In a recent study, dieters who increased their fruit and vegetable intake didn't lose weight. In fact, they found that people who ate six servings of produce a day for two months shed no more pounds than those who consumed only one.

Why? Instead of swapping out less-healthy foods for fruits and veggies, people may have been eating the same foods plus the produce OR they may have felt so good about having a salad for dinner that they indulged in a sundae for dessert. So instead of simply adding veggies onto your meal, also scale back on fatty dishes.

Myth 3: Coconut Oil Is Your Saving Grace

Coconut oil is everywhere, and the health claims have gotten pretty bold. It's supposedly able to make your body burn fat faster, fire up your immune system and even sharpen your memory - being that it's one of the richest sources of lauric acid ( a fatty acid that the body processes more easily than the type in butter and other fats).  That being said, there's actually no credible research to prove any of these claims.
Still, there's zero harm in using a little virgin coconut oil to cook with! But at 117 calories per tablespoon, use it wisely. blog686

Myth 4: Gluten Is The Cause of Belly Bloat

If you often find yourself bloated, you may have resulted to cutting out wheat. However, only 1 percent of Americans have celiac disease - so for the millions of adults who have bloating, gas, constipation or diarrhea - avoiding the grain-based protein gluten may not  actually solve your problem.

If you're looking at what to skip, try FODMAPs (a group of carbohydrates that create gastrointestinal distress) These carbs are found in wheat, which explains why going gluten-free can ease symptoms. That being said, they're also in other foods, including onions, garlics and legumes. Experts think that certain people may have an unexplained inability to absorb FODMAPs - so this may actually be your problem In the Monash study, people who had chronic digestive upset -despite going gluten-free - went on a low-FODMAP diet. Within two weeks, all of the volunteers felt better, with 78 percent reporting significant improvement.

Myth 5: Natural Sweetners Are Better For You Than Sugar

People who love agave nectar, honey and maple syrup believe that these sweeteners don't cause blood sugar levels to spike as much as white sugar does because they undergo less processing, which results in steadier energy levels, fewer sugar cravings and less weight gain. Unfortunately, this isn't necessarily accurate. The glycemic index - or GI (it measures our blood reaction to sugar) -  isn't a reliable way to track appetite or weight gain. It doesn't take into consideration what food the sweetener is being consumed with, the quantity being eaten or other nutritional factors. Natural sweeteners do contain trace nutrients, such as potassium and zinc, which aren't found in refined sugar, however it isn't enough to deem them "healthy". Best bet? Choose the sweetener you like the most and use within moderation.

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.