What we didn’t know about proper nutrition

myths about nutritionFood is one of the key components of good health, lean ass and long life. Many people want to eat healthily, but often it is hampered by misconceptions about the nature of proper nutrition. One, two, three, four, five — let’s destroy! Only logic, rationality, zero percent of blind faith.

1. In 20 minutes after a workout, it is urgent vlocity protein

Heard about the so-called 20 minute anabolic window? Type in 20 minutes after a workout the muscles start to grow by leaps and bounds, which means that you need to drink a protein shake as soon as you lay the bar, otherwise you’ll never grow up, not a single muscle even inferior. Don’t worry, dude. It lied to you.

First, a protein shake is digested, not 20 minutes. Proteins are complex chains of molecules that the body breaks down in several stages. The process takes hours, and not 20 minutes. If you drink a protein shake immediately after workout, protein gets to your muscles after eight hours, and your mortal body does not get protein for a measly 20 minutes.

If you lift weights, anabolic muscle reaches a peak a few hours after a workout — say, three hours. After 20 minutes, the speed of muscle growth will be slightly above normal. In General, a protein shake can be drunk all the next day — and it will still bring you benefits.

2. You need to eat 9000 g of protein daily

Perhaps I exaggerated a bit – but sometimes kachkovomu recommendations on this issue appear equally ridiculous. Why is there this error? Because no one still knows the correct answer to the question. How much protein should a particular athlete depends on a million factors: height, weight, body mass index, level of daily activity, the desired goals, what sports he plays and what supplements he uses. Swinging bodybuilder on steroids will, of course, need more protein than a normal office man that a couple of times a week she goes to the gym. It is impossible to row all under one comb.

How much protein you should eat every day? As a rule, it is about 1 g of protein per pound of weight — this is more than enough, so you grow everywhere where necessary, and then it will be possible to increase, once the unbearable. If you peregrini protein, nothing bad will happen, but farting and money, and digestive system can become depressed.

3. You should eat little and often

Many still believe that this is supposedly accelerates metabolism, not that your boring Breakfast, lunch and dinner.» Type so people burn more calories in a day. It would be nice, just not true. In reality, metabolic rate does not affect the schedule of calorie intake, and their total number.

If you will eat six times for 450 kcal, it will require as much metabolic energy as three meals of 900 calories, because in the end the amount of energy consumed will be equal to 2700 kcal. The frequency of meals affects spikes metabolic functions (if you eat less peaks and less stronger and last longer if you eat little and often, you will have many small peaks). The result is the same. In other words, the regularity of meals leaves on the metabolism no imprint.

4. Fast food is death

Health care and fitness culture is fiercely fighting with fast food on every corner shout that ate a hamburger, you immediately gain 40 pounds and suddenly died from a heart attack. These people stigmatize anyone who succumbed and skipped the fries, and impose on them a penance in the form of three months of proper nutrition.

So, in fast food a lot of saturated fat and calories – so what? If you don’t eat it the same day, a noticeable effect on your health such food can not do, but it will help you to stay sane and mentally healthy, and not turn into crazy dysphoric.

If you look, and absolutely impartially, calories of a cheeseburger is no worse than the calories from the celery, and both measure the amount of energy you consumed. If you don’t exceed your daily intake of calories and get in a proper amount of all necessary nutrients can sometimes have fast food and do not suffer from this. Generally, it is any principle of supply: if everything is balanced, and you can eat without dying from guilt. Calories are calories regardless of their source.

5. When you eat too little, the mode of hunger strike

Sounds scary, right? According to this stupid myth, if you don’t eat regularly or too much to reduce the number of calories consumed, the body will stop losing weight and start to gain it back. All this crap attributed to the fact that in the past our ancestors hunted and searched for food, their metabolism has adapted to this regime and used to slow down if necessary. Smart guy.

Would be if there was a word of truth. Until you consume fewer calories than you need to maintain your current weight, you continue to lose weight. There’s not much to discuss, it’s biology. The energy that the body uses for movement, need somewhere to take. The body gets it, digesting food, fat, and when it is over, and muscles. Extreme diets will not make you gain weight, but metabolism will slow down, the body’s resources will be depleted, and the weight loss will not happen as quickly as you’d like.