Like almost no other sport, the sport of power is marked by numerous myths that seem to have burned into the collective memory of the fitness community and have caused confusion among the athletes for a perceived eternity. The broscience of recent years, which was accompanied by questionable scientific studies, is responsible for the fact that strength athletes around the globe their carbohydrate consumption exactly to the clock align, the Kloake tons of egg yolk and torture her body with six to eight meals a day Just to not take in too little protein. Do you really believe that the human organism is subject to such a black-and-white drawer thinking? In this article, we'll clean up with 12 stubborn myths, so you can free yourself from your dogmatic jail and, as a result, gain quality of life.
1. The anabolic window
It has been suggested to us for an eternity that a magical anabolic window opens immediately after the last repetition for 60 to 90 minutes, in which our body craves nutrients and immediately uses them to repair damaged cell structures. The panic that sets in after the training, which many athletes hastily grab for a shake or empty a Tupperware can bring, however, is not very effective, because the so-called anabolic window is open much longer than you want to tell us. As scientific research has shown, both the metabolic rate and the protein synthesis up to 24 hours after training is significantly increased, so you can go home in peace to eat something, without affecting the build-up of muscle.
2. The good old egg yolk
Egg yolk has been mistaken for a long time as a no-go in fitness circles due to the fats it contains and the cholesterol it contains, which is why it is not surprising that many athletes almost exclusively use the protein for food preparation. However, given that egg yolk contains important micronutrients such as B vitamins, essential fatty acids, and high-quality protein, the rejection of the whole egg, especially against the background that the egg white hardly provides any significant nutritional value, is almost grotesque. In addition, the cholesterol contained in the yolk increases both the LDL and the HDL cholesterol play gel in the blood, so you can use in this aspect without hesitation whole eggs for food preparation.
The concept behind this diet is to focus nutritional coverage on macronutrients, which is simple in itself, but is misunderstood by most as a scapegoat for eating and junk food. In the real sense, the concept aims to make the menu more varied, less rigid but still clean, which of course includes the consumption of fruits, vegetables, complex carbohydrates and lean protein. Anyone who thinks they can shape their diet plan with fries, ice cream and Wiener sausage, is wrapped awry, because essential micronutrients such as vitamins, minerals and fiber are in this context clearly too short. If you've just caught yourself, it's up to you to make the right conclusions.
4. The more meals, the better?
In bodybuilding circles this rumor already feels like an eternity, but a real advantage could never be attested scientifically. Rather, in the course of evolution, the human body has evolved into a true wonder of adaptation that can adapt to almost any situation in terms of food intake. As a result, your body does not care if you eat 6 times, 3 times, or even 1 time a day, as long as you keep your nutrition balance. In plain language, this means that you can make the number of meals the way you like best in your daily routine.
5. The harder your diet, the harder you are
Many exercisers still believe that eating a clean diet is like giving up variety and, consequently, only serving culinary delights such as rice, turkey and broccoli. There are hundreds of healthy foods that can enrich your diet and, as a result, not only provide you with essential micronutrients, but also dramatically increase your stamina by regaining the fun of eating.
6. fruits without end
The fact that fruits of any kind not only taste good, but also contain countless essential micronutrients has been known for some time. However, this should not be confused with a license for unlimited fruit consumption as the fructose it contains is mainly metabolised in the liver and can only consume 50 to 60 grams of glycogen. When the stores are full, part of the fructose is converted into triglycerides (fats) instead of being completely stored in the form of muscle glycogen. Consequently, fruit should be abundant in your daily diet, but you should not overdo it.
7. Carbohydrates are converted into fat starting at 6 pm
In recent years, there has not been a day when an article about carbohydrates in the evening was published somewhere in the vastness of the Internet or in another print medium, clearly warning against consuming carb after a certain time. To be honest, your body does not care when you consume carbohydrates, because as long as your energy balance is balanced, you will not gain a gram of fat as the body metabolizes carbohydrates as well as fats and proteins.
8. Soy protein is bad for men
Although soy protein has been shown to increase the activity of estrogen receptors and, in turn, to shut down androgen receptors, this is to an extent that is completely negligible in the context of normal consumption, requiring at least 60g of soy protein per day to register measurable changes. Rather, soy protein is an outstanding source of isoflavine and lecithin. In addition, sporadic consumption of soy protein has been implicated in reducing blood pressure and heart attack risk.