There are many myths and disinformation related to sports and health. This happens because science advances and certain studies that are published contradict those we already know.
For example, not long ago it was believed that smoking was a positive habit, and even doctors recommended it. Later it was seen that this could not be more uncertain.
In this sense, let’s see what happens with the most widespread myths that exist about fitness.
8 Myths of fitness
1.It is essential to make 5 meals a day
For a long time it has been thought that it was essential to make five meals a day, because if we did not eat for two or three hours we would lose that precious muscle we were struggling to get in the gym. The rationale is that, if we did not, our metabolism would slow down as our body would be forced to enter a survival mode.
Subsequently, studies were conducted that observed that this did not happen in reality, since the loss of muscle mass does not occur until around 16 hours later. It was even said that fasts of 36 hours increased the metabolism.
2.Carbohydrates at night get fat
Another myth of the most popular is that carbohydrates at night get fat. It has always been believed that the energy provided by this macronutrient accumulates, because when we go to sleep we will not use it.
Those of us who practice sports know that this is not entirely true, because when we sleep, it is when our muscle tissue grows mainly and recovers after training.
Science confirms that eating carbohydrates at night does not make you fatter , based on an investigation, in which two groups were studied: one that consumed most of the carbohydrates in the morning and another that ate at night. The former lost more weight, but also lost a greater amount of muscle than the second group.
3.Alcohol in moderate doses is healthy
It is true that some alcoholic beverages such as wine contain polyphenols , substances that act as antioxidants, but it is more worthwhile to obtain these polyphenols from foods such as vegetables , so that we avoid the possible problems derived from the ingestion of alcohol, which has been demonstrated that moderate consumption is related to certain types of cancer such as esophageal cancer or breast cancer.
4.The eggs are bad
Another myth that health agencies have led us to believe is that eggs are bad because they can increase the risk of heart disease. This is totally false.
Of course eating 16 eggs a day is not healthy. But the egg is a very nutritious food that combines protein of very high biological value, very good lipid profile and a lot of cholesterol, which is a very present nutrient in our brain.
In addition, the egg is low in calories and gives us a large amount of choline, the precursor of acetylcholine. Acetylcholine is a neurotransmitter, that is, a molecule that regulates certain reactions in our brain.
Finally, the egg stands out for its contribution of carotenoids , very important nutrients to have a good view.
5.You start to burn fat after 25 minutes of cardio
Many people think that it is necessary to perform aerobic exercise for at least 25 minutes to start losing fat. This belief is another myth.
The truth is that when performing cardiovascular exercise we always use fat. This does not imply that we only use fat and does not imply that we will necessarily lose fat even if we use it.
Although there are exceptions, if we eat more calories than we burn, we will hardly lose fat. Therefore, to lose fat it is not only necessary to use it as a source of energy, but also to create a caloric deficit.
6.Sugar helps reduce stiffness
For a long time it has been thought that sugar helps reduce stiffness. This statement is totally false.
Stiffness occurs due to muscular contractions that are too aggressive for the job we are used to. To avoid its appearance we will have to stretch correctly during the training and work progressively towards the goal we want to achieve, without over-exerting, especially when we start training or return after a break .
7.Training the abdomen makes losing belly fat
Generally, those who work the abdominals aim to lose the fat located on this muscle group. This is a very common mistake. The truth is that you cannot lose localized fat, much less doing abdominal exercises.
To lose belly fat what we really need is to enjoy the sport we do and follow a balanced and nutritious diet, maintaining these guidelines for a long time. This means maintaining the balance between processed food and real food, so that we enjoy eating and at the same time we get closer to our goal.
8.Sweating a lot means losing more fat
Sweating more does not mean losing more fat. We will not lose more fat if we run on a sunny day than we do on a cloudy day.
What is certain is that by sweating more, the body loses more water, which can lead to the misconception that we have lost more weight. Although at first this is true, as we begin to drink the body will regain its normal hydration levels, so that the weight will return to its original state.
Knowing all these myths can help us plan better our diet and our training. Avoid falling into these mistakes will allow us to improve sports performance and health, so that each day we are closer to our goal