6 Bodybuilding Nutrition Myths Debunked!

6 Bodybuilding Nutrition Myths Debunked!

November 5, 2019 29 By William Morgan


Hey Guys, Sean Nalewanyj here of SeanNal.com
and BodyTransformationTruth.com and in this
video lesson I want to outline 6 common bodybuilding
nutrition myths that you should definitely
be aware of. Now balancing your fitness program
with your career and your friends, and your
family and all of your other hobbies and pursuits
is hard enough work as it is and the last
thing you need on top of this is to waste
valuable energy and time on useless, ineffective
nutritional techniques that really do nothing
but make your life more complicated. Proper
bodybuilding nutrition is actually pretty
straightforward, and you really don’t need
to employ anything anything overly fancy or
complicated in order for your results to be
maximized. So avoiding these 6 myths is going
to make your life a heck of a lot easier,
it’s going to make your diet far easier to
follow and it will still yield the same muscle
building and fat burning results that you’re
after. So, Bodybuilding Nutrition Myth #1
is that you must consume a meal every 2-3
hours throughout the day in order to maximize
muscle growth and fat loss. Now the idea behind
these frequent feedings is that eating every
2 to 3 hours throughout the day, which usually
means about 6 meals, is going to keep your
body in an anabolic state and it’s going to
keep your fat burning metabolism elevated
by keeping you out of “starvation mode”. Now
the reality here is that digestion and absorption
is an incredibly gradual process, and most
standard sized meals that you consume throughout
the day are going to keep your body in a net
anabolic state for around 5-7 hours, and not
only that, but there’s actually quite a bit
of research directly examining the effects
of meal frequency on metabolic rate, with
frequent feedings showing no marked improvements
and in fact, some of those studies that are
available actually show less frequent feedings
to be superior for fat loss. So if you want
to maximize muscle growth and/or fat loss,
just focus on meeting your total protein,
carb and fat requirements over the course
of the day as a whole. Lay it out in a way
that fits your schedule best and that falls
best into your natural hunger patterns. You’re
going to end up getting the same basic results
and without the headache that comes with obsessing
about getting a meal in every few hours. Bodybuilding
Nutrition Myth #2 is that you must consume
a whey protein shake immediately following
your workout in order to prevent muscle catabolism
and to kick-start the recovery process. Once
again, digestion and absorption is a very
gradual process, and as long as you consume
a meal of some kind within a few hours leading
up to your workout, those same nutrients that
you consumed are still being broken down and
utilized even after your workout session is
over. So slamming a protein shake within 37
seconds of finishing your last rep isn’t going
to hurt, but it’s definitely not mandatory
either. If you want to wait an hour or two
or even more it’s really not going to make
any noticeable difference to your results.
Bodybuilding Nutrition Myth #3 is that you
must avoid consuming carbohydrates in the
evening in order to prevent excess fat storage.
So every day, your body expends a certain
number of calories and calories are ultimately
just a measurement of energy in order to fuel
natural bodily processes, like breathing and
digestion and circulation, plus all of the
additional activities that you perform throughout
the day. And in order to lose body fat, you
have to create a “calorie deficit” by
taking in fewer calories than you burn. And
this stimulates your body to tap into its
excess fat stores in order to obtain a source
of fuel. Now as long as that calorie deficit
is consistently kept in place, the specific
timing of your carbohydrate consumption is
not going to make any difference in the overall
picture. Fat loss and fat gain is not an “on/off”
switch. Both processes are happening simultaneously.
So whether you burn more fat earlier in the
day and store more later on, or store more
fat earlier in the day and burn more later
on, the net result is still going to be the
same as long as your total calorie intake
remains constant. Bodybuilding Nutrition Myth
#4 is that you must avoid eating carbs before
bed in order to prevent excess fat storage.
Now this is really the same logic as the previous
myth. Fat loss and fat gain is going to be
determined by your overall net energy balance.
So as long as your calorie intake and your
activity level are remaining constant throughout
your program, it really makes no difference
whether you burn or store more fat earlier
in the day or burn or store more fat later
in the day. The net result is ultimately going
to be the same regardless of the nutrient
timing. It’s really just a basic matter of
energy consumed versus energy burned. As long
as you’re tracking your total calorie intake
with reasonable accuracy each day then you
can ultimately eat whenever you feel like
it without having to worry. Bodybuilding Nutrition
Myth #5 is that you must stick to slow-absorbing
carbohydrates on the low end of the glycemic
index and the glycemic index or the GI for
short is a chart that ranks carbohydrates
from 0 to 100 based on how quickly or slowly
they raise blood sugar levels in a 2-hour
period after they are consumed. And the idea
here is that consuming carbs on the lower
end of the scale is going to provide you with
a “steady stream” of sugars rather than a
quick spike, which will, in turn, prevent
excess fat storage. Now here are the two main
problems, among many, with the glycemic index.
Number 1, The GI rankings are based on the
glycemic effects of the specific foods that
you’re consuming in an isolated and fasted
state. So aside from first thing in the morning,
you’re never going to be consuming your carbohydrates
sources in a fasted state anyway. A typical
bodybuilding nutrition plan will always combine
carbohydrates with fats and protein. So when
you consume your carbohydrates as part of
a complete meal the glycemic response can
be dramatically altered. So as long as the
majority of your carbohydrate intake is coming
from minimally refined, high fiber sources,
the glycemic index rankings are essentially
useless. And Bodybuilding Nutrition Myth #6
is that you must “eat clean” 24/7 if you really
want to get into impressive shape. Now I’ve
said this many times before but your body
can’t recognize individual food items as separate
entities. It doesn’t say “that’s a chicken
breast, that’s an apple and that’s a cup of
rice”. It only sees your complete diet as
a whole – the total protein, the carbs, the
fats, the micronutrients, the fiber, the phytonutrients,
etcetera, that you’re consuming each day.
So as long as the majority, around 80 to 90%
of your diet is being derived from “clean”
sources, which is lean, high quality protein
and minimally refined high fiber carbs and
healthy fats, and your vitamin and mineral
and other micronutrient needs are being sufficiently
met then slipping in some “cheat foods” to
fill in the remaining 10 to 20% is really
not going to make any difference to your results.
What it WILL do, however, is make your overall
life more enjoyable while still yielding the
same results as the next guy who is eating
nothing but chicken and broccoli and brown
rice 24 hours a day. So I hope you found these
6 points useful and that you’ll incorporate
this advice into your own diet in order to
keep things more streamlined and simple for
yourself. So if you did enjoy the video, as
always, please make sure to hit the Like button,
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