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6 Bodybuilding Nutrition Myths Debunked!
Proper muscle building nutrition is an area filled with a ton of confusion and misinformation, and this can make it damn near impossible for the average beginner to know where to start or who to trust. Here are 6 widespread bodybuilding myths when it comes to diet and meal plan structure…
#1 – “You must consume a meal every 2-3 hours throughout the day”. Truth: The “6 meals a day” approach does not increase basal metabolic rate or improve protein synthesis. Just focus on meeting your overall calorie and macronutrient needs for the day as a whole.
#2 – “You must consume a fast acting post workout shake within an hour after your training session”. Truth: Protein digestion is a very gradual process, and the nutrients from your pre workout meal are still being absorbed even after your workout is over. Just get in some basic protein and carbs within a couple hours of your workout from whatever food sources you want.
#3 – “Don’t eat carbs late at night”. Truth: Fat loss is not an on/off switch, and the specific timing of your carbohydrate consumption is really a non issue in the context of an overall balanced diet. Carb cutoffs are not going to assist your fat loss efforts, and if you want to eat carbs late at night that’s totally fine.
#4 – “Don’t eat before bed”. Truth: This ties in with the last point. As long as your total daily energy intake/expenditure remains constant, eating before bed will not hinder your progress.
#5 – “Stick to slow absorbing carbohydrates”. Truth: When you combine your carbohydrates with proteins and fats, the absorption rates are slowed down significantly. Worrying about the glycemic index or the absorption speed of your carbs is a complete waste of effort.
#6 – “You must eat clean all the time”. Truth: As long as you’re getting 80-90% of your calories from minimally processed whole foods, some “cheat meals” here and there are totally fine to make up the other 10-20%. Flexible dieting or “if it fits your macros” (IIFYM) is a much more sustainable long term approach.
Avoid these muscle building nutrition myths and you’ll be able to structure a bodybuilding diet that is much more efficient and easier to stick to while delivering optimal results.