Myths about sports nutrition for gaining mass: We destroy errors and build power
Myth 1: Protein is the only secret of muscle growth
This myth is the cornerstone of the delusions about sports nutrition. Although protein is certainly important for muscle growth, it is not the only factor. The muscles grow as a result of a comprehensive process, including:
- Adequate calorie intake: For the growth of muscle tissue, an energy excess is required. If you do not consume more calories than you spend, the body will not have resources for the construction of new muscles, even with sufficient protein consumption.
- Balanced nutrition: In addition to protein, the body needs carbohydrates and fats for energy, hormonal regulation and overall health. The disadvantage of these macronutrients can slow down progress.
- Regular training with weights: Protein is important for the restoration and construction of muscles after training, but the muscles themselves must first be stressed in order to stimulate their growth.
- Sufficient rest and restoration: The muscles grow not during training, but during the rest. The lack of sleep and excessive training can lead to overtraining and slow down muscle growth.
- Genetics: A genetic predisposition plays a role in the speed and potential of muscle growth.
Reality: Protein is an important, but not the only component of a successful set of mass. Without a comprehensive approach to nutrition, training and restoration, even the most expensive protein additives will not bring the desired result.
Myth 2: the more protein, the better the result
A common misconception leading to excessive protein consumption. The body can only learn a certain amount of protein at a time. Excess protein will not turn into muscles, but rather will be used as energy or eliminated from the body.
- The optimal amount of protein: Most people involved in strength training are enough 1.6-2.2 grams of protein per kilogram of body weight per day.
- Size of portions: The body can effectively learn about 20-40 grams of protein at one meal. Distribute protein consumption evenly during the day to maximize assimilation.
- Consequences of excess consumption: Excessive protein consumption can lead to a load on the kidneys, dehydration, digestive problems and even an increase in fat mass, if accompanied by excessive calories consumption.
Reality: Excess protein will not accelerate muscle growth. It is important to consume the optimal amount of protein distributed during the day, in combination with other macro and micronutrients.
Myth 3: only expensive protein additives are needed to gain mass
Marketing tricks often promote expensive protein additives as irreplaceable masses. However, high -quality protein can be obtained from various and affordable sources.
- Alternative sources of protein: Eggs, chicken, fish, beef, dairy products, legumes, nuts and seeds – excellent sources of protein. They also contain other important nutrients that may not be in protein additives.
- Saving funds: A balanced diet based on whole products is often cheaper than regular use of expensive protein powders.
- Advantages of whole products: Whole products contain vitamins, minerals, fiber and other beneficial substances necessary for general health and optimal muscle growth.
Reality: Dear protein additives are not a necessity. High -quality protein can be obtained from available and various sources of food. Focus on a balanced diet, and not on expensive additives.
Myth 4: Creatine is a steroid
Creatine is one of the most studied and safe sports additives. However, there are many myths around it, one of which is the identification of creatine with steroids.
- Mechanism Actions Creatine: Creatine is a natural substance that is synthesized in the body and is contained in some foods, such as meat and fish. It increases the reserves of creatine phosphate in the muscles, which allows them to generate more energy during intense exercises.
- The difference from steroids: Steroids are synthetic hormones that affect the hormonal balance of the body and can cause serious side effects. Creatine is not a hormone and does not affect the hormonal system.
- Creatine safety: Numerous studies confirm the safety of creatine subject to recommended dosages. Some people may experience a slight increase in weight due to maintenance of water in the muscles, but this is a temporary phenomenon.
Reality: Creatine is a safe and effective supplement that can help increase strength and muscle mass. He has nothing to do with steroids.
Myth 5: Gainer – Magic Pill for Masses
Gainers are additives containing a large number of calories, carbohydrates and protein. They are often advertised as a means for a quick gain in mass. However, a geiner is not a magic pill, and its effectiveness depends on individual needs and lifestyle.
- The purpose of the geners: Gainers are intended for people who experience difficulties with the consumption of a sufficient number of calories from ordinary food. This may be due to rapid metabolism, high physical activity or poor appetite.
- The danger of excessive consumption: If you consume sufficiently calories from ordinary food, the addition of a geiner can lead to excess calories and, as a result, to an increase in fat mass.
- Alternatives to Heyners: Instead of a gainer, you can increase the consumption of calories by adding products with high energy value to the diet, such as nuts, avocados, olive oil and whole grain products.
Reality: Gainer can be useful for people who are difficult to gain weight from ordinary food. However, it is not a necessity and can lead to an increase in fat mass with excessive calories.
Myth 6: fat burners will help to gain mass and burn fat at the same time
This is one of the most common and dangerous myths. A set of muscle mass and fat burning are two different processes that require different approaches to nutrition and training.
- A set of mass: For a set of muscle mass, you need to consume more calories than you spend. This process is called calorie surfaces.
- Fat burning: To burn fat, it is necessary to consume less calories than you spend. This process is called calorie deficiency.
- Contradiction: It is impossible to simultaneously be in the surplus and deficiency of calories. Fat burners can accelerate metabolism slightly, but they cannot compensate for the calorie deficiency.
Reality: It is impossible to simultaneously gain muscle mass and burn fat to a large extent. You must first focus on one goal, and then on another. Cycling between periods of gaining mass and fat burning is an effective way to improve the composition of the body.
Myth 7: Before training, you need to eat only protein
Although protein is important for muscle restoration after training, it is not the only nutrient necessary before training.
- The role of carbohydrates: Carbohydrates are the main source of energy for muscles during training. The consumption of carbohydrates before training helps to maintain the level of glucose in the blood and provides muscles with energy.
- Optimal combination: The optimal meal before training should include both protein and carbohydrates. Protein will help prevent muscle destruction, and carbohydrates will provide energy.
- Examples of products: Good options for eating before training are oatmeal with fruits and protein powder, toast with arachyis paste and banana, or yogurt with berries and granola.
Reality: Before training, it is necessary to consume both protein and carbohydrates. Carbohydrates provide energy, and protein helps prevent muscle destruction.
Myth 8: After training, you need to immediately drink a protein cocktail
Although the protein cocktail after training can be a convenient way to get protein, it is not necessary to drink it immediately after training.
- Anabolic window: There is an opinion that after the training the so -called “anabolic window” opens, when the body is most susceptible to protein. However, this “window” is much wider than previously considered.
- The importance of general protein consumption: A more important factor is the general consumption of protein during the day, and not the time for its reception.
- Alternative sources of protein: If you do not have the opportunity to drink a protein cocktail immediately after training, you can eat ordinary food containing protein, such as chicken, fish, eggs or legumes.
Reality: The total protein consumption during the day is more important than the time of its reception after training. Do not worry if you do not have the opportunity to drink a protein cocktail immediately after training.
Myth 9: Only large muscles grow from sports nutrition
Sports nutrition is not intended only for bodybuilders. It can be useful for people with different goals and levels of physical training.
- Different goals: Sports nutrition can help improve sports results, increase strength, endurance, accelerate recovery after training and maintain general health.
- Individual approach: The choice of sports nutrition should depend on individual goals, needs and lifestyle.
- Examples of use: Creatine can help increase strength and endurance, protein additives – restore muscles after training, and vitamins and minerals – maintain general health.
Reality: Sports nutrition can be useful for people with different goals and levels of physical training. It is important to choose sports nutrition in accordance with individual needs and goals.
Myth 10: Natural products are always better than sports nutrition
Although natural products are the basis of a healthy diet, sports nutrition can be a useful addition in certain situations.
- Convenience: Sports nutrition, such as protein cocktails and bars, can be a convenient and quick way to get the necessary nutrients, especially when there is no time to cook food.
- Targeted nutrition: Sports nutrition can help get certain nutrients in large quantities, which can be difficult to do using ordinary food. For example, creatine or beta-alanine.
- Balance importance: It is important to remember that sports nutrition should not replace ordinary food. It should be used as an addition to a balanced diet.
Reality: Natural products are the basis of a healthy diet, but sports nutrition can be a useful addition in certain situations. It is important to observe the balance and use sports nutrition reasonably.
Myth 11: Without sports nutrition, it is impossible to gain mass
Although sports nutrition can facilitate the process of gaining mass, it is not a prerequisite.
- The main factor: The main factor for a mass gain is the consumption of a sufficient number of calories, protein, carbohydrates and fats from any sources.
- Alternative strategies: If you do not have the opportunity or desire to use sports nutrition, you can gain mass using a balanced diet consisting of whole products.
- Examples of products: Use products rich in calories and nutrients, such as meat, fish, eggs, dairy products, legumes, nuts, seeds, avocados, olive oil and whole grain products.
Reality: Sports nutrition can facilitate the process of gaining mass, but it is not a prerequisite. A balanced diet consisting of whole products can also provide sufficient muscle growth.
Myth 12: BCAA – indispensable for gaining mass
BCAA (Branched-Chain Amino Acids) is amino acids with an extensive side chain (leicin, isolacin and valin). They are often advertised as irreplaceable masses and muscle recovery.
- BCAA functions: BCAA is involved in protein synthesis and can help reduce muscle destruction during training.
- Availability in protein: BCAA is contained in most protein sources, especially in animal products.
- Necessity: If you consume a sufficient amount of protein from ordinary food, the additional intake of BCAA may not bring significant benefits.
Reality: BCAA can be useful in certain situations, for example, during training on an empty stomach or with insufficient protein consumption. However, they are not indispensable for gaining mass if you consume a sufficient amount of protein from ordinary food.
Myth 13: L-carnitine will help turn fat into muscles
L-carnitine is a substance that is involved in the transport of fatty acids in mitochondria, where they are used to produce energy.
- L-carnitine functions: L-carnitine can help increase the use of fat as a source of energy and improve endurance.
- Turning fat into muscles: L-carnitine cannot turn fat into muscles. These are two different processes that occur independently of each other.
- Efficiency: The effectiveness of L-carnitine for burning fat and a set of mass remains the subject of research.
Reality: L-carnitine can help increase the use of fat as a source of energy, but it cannot turn fat into muscles.
Myth 14: Problems with the kidneys appear from sports nutrition
This myth is often associated with high protein consumption.
- The effect of protein on the kidneys: In healthy people, high protein consumption usually does not cause kidney problems.
- Existing kidney diseases: People with existing kidney diseases should consult a doctor before increasing protein consumption.
- The importance of hydration: With high protein consumption, it is important to drink enough water to help the kidneys cope with the load.
Reality: In healthy people, sports nutrition, in particular, protein, does not cause kidney problems with moderate consumption and sufficient water consumption.
Myth 15: Sports nutrition is doping
Most types of sports nutrition are not doping.
- Forbidden substances: Doping is the use of prohibited substances that improve sports results dishonestly.
- The composition of sports nutrition: Sports nutrition, which is sold legally and produced in accordance with the requirements, should not contain prohibited substances.
- Doping check: It is recommended that athletes participating in the competitions check sports nutrition for prohibited substances using special tests.
Reality: Most types of sports nutrition are not doping. Athletes are recommended to check sports nutrition for prohibited substances, especially if they participate in competitions.
Myth 16: Plant protein is less effective than animal
This myth is based on the fact that plant protein often contains less essential amino acids.
- Irreplaceable amino acids: Extremely amino acids are amino acids that the body cannot synthesize independently and should receive from food.
- Combining protein sources: Plant protein can be combined with other sources of protein to get all the necessary amino acids. For example, combine legumes with grain.
- Protein quality: The quality of protein is determined by its amino acid composition and digestibility. Modern studies show that plant protein can be as effective as the animal, subject to a balanced diet.
Reality: Plant protein can be as effective as the animal, subject to a balanced diet and combining various sources of protein.
Myth 17: Sugar must be completely excluded from the diet for a dry mass of
The complete exclusion of sugar from the diet can be unreasonably complex and not necessarily useful.
- The role of carbohydrates: Carbohydrates, including sugar, are an important source of energy for training and recovery.
- Sahara sources: Sugar is contained in various products, both healthy (fruits, vegetables), and harmful (sweets, carbonated drinks).
- Quantity control: It is important to control the amount of sugar consumed and give preference to complex carbohydrates contained in whole grain products, fruits and vegetables.
Reality: The complete exclusion of sugar from the diet is not necessary. It is important to control the amount of sugar consumed and give preference to complex carbohydrates.
Myth 18: only professional athletes should take sports nutrition
Sports nutrition can be useful for people with different levels of physical training and different goals.
- Different needs: People involved in sports have increased needs for nutrients, such as protein, carbohydrates, vitamins and minerals.
- Support for training: Sports nutrition can help satisfy these needs and improve sports results.
- Individual approach: The choice of sports nutrition should depend on individual needs and goals.
Reality: Sports nutrition can be useful not only to professional athletes, but also to people with different levels of physical training and different goals.
Myth 19: the more you take the weight, the faster the muscles grow
This myth can lead to injuries and overtraining.
- Correct technique: The correct technique of performing exercises is more important than raising maximum weight.
- Progressive overload: Progressive overload is a gradual increase in weight, the number of repetitions or approaches.
- Recovery: It is important to give muscles the time to restore between training.
Reality: It is more important to observe the correct technique of performing exercises and progressively increase the load than to try to raise the maximum weight at all costs.
Myth 20: To gain mass, you need to eat everything in a row
The uncontrolled calorie intake will lead to an increase in not only muscle, but also fat mass.
- Power quality: It is important to consume quality products rich in nutrients.
- Macronutrient balance: It is important to observe the balance between proteins, carbohydrates and fats.
- Calorie control: It is important to control the number of calories consumed so as not to exceed the required surplus.
Reality: For a set of muscle mass, it is necessary to consume a sufficient number of calories, but it is important to do this due to quality products and observe the balance of macronutrients. The uncontrolled calorie intake will lead to an increase in fat mass.
Myth 21: soy protein reduces testosterone levels in men
This myth is based on the content of phytoestrogens in soy products.
- Phytoestrogens: Phytoestrogens are plant compounds, which in their structure are similar to estrogen, female sex hormone.
- Testosterone Impact: Studies show that moderate consumption of soy products does not have a significant effect on testosterone levels in men.
- The benefits of soy: Soy products are a good source of protein, fiber and other nutrients.
Reality: Moderate consumption of soy products does not reduce testosterone levels in men.
Myth 22: If you missed the training, you need to skip the protein reception
Protein is necessary for the restoration and growth of muscles not only during training days, but also on holiday days.
- Muscle restoration: The muscles are restored and grow within 24-48 hours after training.
- The need for protein: Protein is necessary to restore muscles during rest days.
- Regular consumption: It is important to consume protein regularly during the day, regardless of whether you train or not.
Reality: Protein is necessary for the restoration and growth of muscles not only during training days, but also on holiday days.
Myth 23: You need to always change the training program so that the muscles do not get used to
The change of training program can be useful, but not mandatory.
- Progressive overload: Progressive overload is the main factor for muscle growth.
- Adaptation: The muscles adapt to the load, so it is necessary to gradually increase weight, the number of repetitions or approaches.
- Change of program: The change of training program can help stimulate muscles in a new way, but is not necessary if you progress with the current program.
Reality: It is more important to progressively increase the load than to constantly change the training program.
Myth 24: To gain mass, you need to train every day
Daily training can lead to overtraining and injuries.
- Recovery: Muscles need time to restore after training.
- Overtraining: Obraining can lead to a decrease in the results, fatigue, injuries and health problems.
- Optimal frequency: The optimal frequency of training depends on individual factors, such as the level of physical training, the type of training and the ability to restore.
Reality: It is important to give muscles the time to restore and not train every day.
Myth 25: Sports nutrition is addictive
Sports nutrition does not cause physical addiction.
- Food habits: Psychological addiction can arise if you rely on sports nutrition to obtain certain nutrients or to achieve certain goals.
- Balanced diet: It is important to adhere to a balanced diet consisting of whole products, and use sports nutrition only as a addition.
Reality: Sports nutrition does not cause physical addiction, but it can cause psychological addiction if you rely on it too much.
Myth 26: During the gain of the mass, you can not pay attention to fats
Ignoring fats in the diet can negatively affect the hormonal background and general health.
- Fat functions: Fat perform many important functions in the body, including hormonal regulation, absorption of vitamins and maintaining the health of cell membranes.
- Healthy fats: It is important to consume healthy fats, such as unsaturated fats contained in avocados, olive oil, nuts and seeds.
- Restriction of saturated fats: The consumption of saturated fats contained in red meat and oily dairy products should be limited.
Reality: Fat play an important role in the body, and you should not ignore them during the mass of mass. It is important to consume healthy fats and limit the consumption of saturated fats.
Myth 27: Immediately after training, you need to take fast carbohydrates
Fast carbohydrates after training can be useful, but not mandatory.
- Glycogen restoration: Carbohydrates help restore glycogen reserves in the muscles.
- Anabolic window: It is believed that immediately after training, the body is most susceptible to carbohydrates and protein.
- Alternative options: Glycogen reserves can also be restored using complex carbohydrates, which are found in whole grain products, fruits and vegetables.
Reality: Fast carbohydrates after training can be useful for the restoration of glycogen, but are not mandatory. Glycogen reserves can be restored using complex carbohydrates.
Myth 28: If you do not feel muscle pain, then the training was ineffective
Muscle pain (DOMS) is not an indicator of the effectiveness of training.
- DOMS: Doms (Delayed Onset Muscle Sorence) is a delayed muscle pain that occurs 24-72 hours after training.
- DOMS reason: The cause of DOMS is microtrauma in the muscles.
- Efficiency of training: The effectiveness of training is determined by progress in strength, endurance and muscle mass, and not by the presence or absence of pain.
Reality: Muscle pain is not an indicator of the effectiveness of training.
Myth 29: To gain mass, you need to eat every 2-3 hours
Frequent nutrition can be useful, but not mandatory.
- Total calorie intake: The total calorie intake during the day is more important than the frequency of eating.
- Individual preferences: The frequency of eating depends on individual preferences and lifestyle.
- Optimal mode: The optimal diet is the one that is convenient for you to observe and which allows you to receive a sufficient number of calories and nutrients.
Reality: The total calorie intake during the day is more important than the frequency of eating.
Myth 30: Vitamins and minerals are not needed if you eat right
Even with a balanced diet, deficiency of vitamins and minerals can occur.
- Modern agriculture: Modern agriculture can deplete the soil, which leads to a decrease in the content of vitamins and minerals in food.
- Individual needs: Individual needs for vitamins and minerals may depend on the level of physical activity, age, gender and health status.
- Recommendations: It is recommended to consume products rich in vitamins and minerals, as well as if necessary to take vitamin-mineral complexes.
Reality: Even with a balanced diet, deficiency of vitamins and minerals can occur. It is important to use products rich in vitamins and minerals, as well as if necessary, take vitamin-mineral complexes.
Myth 31: Before going to bed, you need to eat casein protein so that the muscles grow all night
Casein protein is really slowly absorbed, but its need for bedtime is exaggerated.
- Slow assimilation: Casein protein is a slowly absorbed protein that provides long -term admission of amino acids into the muscles.
- General protein consumption: More important is the general consumption of protein during the day than the time of its administration.
- Alternative options: If you consume a sufficient amount of protein during the day, then casein protein is not mandatory before bedtime.
Reality: More important is the general consumption of protein during the day than the time of its administration.
Myth 32: If you stop practicing, the muscles will immediately turn into fat
Muscles and fat are different tissues, and muscles cannot turn into fat.
- Muscle atrophy: If you stop practicing, the muscles begin to atrophy, that is, decrease in size.
- Increase fat mass: If you continue to consume the same number of calories as during training, then an excess of calories will be deposited in the form of fat.
- Different processes: Muscle atrophy and an increase in fat mass are different processes that occur independently of each other.
Reality: The muscles cannot turn into fat. If you stop practicing, the muscles begin to atrophy, and the excess of calories will be deposited in the form of fat.
Myth 33: To gain mass, you need to do only basic exercises
Basic exercises are important, but not the only necessary exercises for gaining mass.
- Basic exercises: Basic exercises are exercises that use several muscle groups at the same time, such as squats, deadlift, bench press and pull -ups.
- Isolating exercises: Isolating exercises are exercises that use only one muscle group, such as flexion of the arms to biceps and extending the legs to quadriceps.
- Balanced program: For a set of mass, a balanced training program is required, including both basic and insulating exercises.
Reality: For a set of mass, a balanced training program is required, including both basic and insulating exercises.
Myth 34: you need to always train to failure
Training to failure can be effective, but not always necessary and can lead to overtraining.
- Training to capacity: Training to failure is the performance of the exercise until you can no longer perform a single repetition with the right technique.
- Efficiency: Training to failure can be effective for stimulating muscle growth.
- Risks: Training to failure can increase the risk of injuries and overtraining.
Reality: Training to failure can be effective, but not always necessary and can lead to overtraining. It is important to observe moderation and monitor your sensations.
Myth 35: except for calories, it is not possible to gain mass
Calories can help, but is not mandatory for gaining mass.
- Conscious nutrition: It is more important to understand which products are rich in calories and nutrients, and use them in sufficient quantities.
- Weight control: Regular weighing and tracking of weight changes can help to understand whether you consume enough calories.
- Alternative strategies: You can gain mass, not counting calories if you eat intuitively and follow your feelings.
Reality: Calories can help, but is not mandatory for gaining mass. It is more important to understand which products are rich in calories and nutrients, and use them in sufficient quantities.
Myth 36: Girls do not need to take creatine because they will become too muscular
Creatine helps to increase strength and endurance, but does not lead to excessive muscle growth in women.
- Influence on hormones: Creatine does not affect the hormonal background of women.
- Muscle growth: It is more difficult for women to gain muscle mass than men, due to a lower level of testosterone.
- Creatine advantages: Creatine can help women increase strength, endurance and improve sports results.
Reality: Creatine helps to increase strength and endurance, but does not lead to excessive muscle growth in women.
Myth 37: Alcohol is completely prohibited during a mass gain
Moderate alcohol consumption will not necessarily interfere with a set of mass.
- Influence on protein synthesis: Alcohol can reduce protein synthesis and slow down muscle recovery.
- Calories: Alcohol contains calories that can be taken into account in the general consumption of calories.
- Moderation: It is important to observe moderation and choose less high -calorie alcoholic beverages.
Reality: Moderate alcohol consumption will not necessarily interfere with a set of mass. It is important to observe moderation and choose less high -calorie alcoholic beverages.
Myth 38: you need to drink as much water as possible so that the muscles grow
Moderate water consumption is important for health, but excessive drinking will not accelerate muscle growth.
- Hydration: Sufficient hydration is important for maintaining health and normal