6 Myths about Nutrition & Exercise

6 Myths about Nutrition & Exercise

WOD 130506

6 Rounds For Time

6 Romanian Deadlifts

6 Sumo Deadlift High Pull

6 Front Squats

6 Push Press

6 Back Squat

6 Burpees

**You can do all these at one station, preferably the squat rack station. A good weight for girls is the 45# bar, or just 20# dumbells. A good weight for guys is 75-95#. Technique is everything! Keep good form, and make sure you have enough room. Good luck**

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6 Myths about Nutrition & Exercise

These are some of the more common myths people had about nutrition and exercise. Some of these I thought were real too before learning them in school and teaching at the CrossFit gym. You'd be surprised at some of the myths that come out to be false. At the end are the sources I took them from so you can look at more myths if you're curious. Good luck!

1. You should eat carbs before you exercise.
• Source: http://www.yourtango.com/experts/cory-couillard/12-myths-about-nutrition-exercise
• The thought here is to provide your body with fuel to burn prior to your workout. The problem is that carbs break down into sugar, causing the hormones insulin and cortisol to spike in your body. This pair of stress hormones promotes fat storage and can hinder your post-exercise recovery.  Instead, try getting your sweat on after eating only a light snack—or nothing, if possible—to prevent hunger pangs.
  
2. Fewer Meals Are The Best Way To Consume Fewer Calories
• Source: http://www.bodybuilding.com/fun/5-nutrition-training-myths-bro-science-vs-exercise-science-part3.htm
• It may seem simple right? If the key to weight loss is consuming fewer calories than it makes sense to just eat fewer meals right? Well, let's take into consideration the typically dietary practices of a Sumo wrestler, whose goal is to gain as much weight as quickly as possible:
  
  • Skip breakfast
  • Exercise on an empty stomach
  • Sleep after eating
  • Consume the majority of their calories late in the day and before bed.
  Now with those things in mind, do you see any similarities between a sumo wrestler's diet and the average American? I hear it all the time from different people: "I don't have the time to eat breakfast". While you're asleep your metabolism slows because you are going 6-8 hours without food. It returns to normal upon eating breakfast. If you skip that meal you're in for a fat gaining day.Another common practice is to skip meals, or eat light during the day, and then have a large dinner at night before bed. The problem with fewer meals has to do with insulin control. So often many people are told to consume more meals during the day to speed up their metabolism. But consuming breakfast and increasing muscle mass are the most effective ways (outside of supplementation) to speed up the metabolism.
  
  The reason for controlling the frequency of eating is to provide insulin control. Insulin is responsible for taking nutrients out of the blood and storing them. The longer you go without food, the more insulin will spike the next time you have a meal. And unless you've just had a high intensity workout that has robbed your body of many nutrients, insulin will store as many of the calories that you've just consumed as fat, as it is able.
  Fat is the storage form of calories in your body, and if your body goes long periods of time without food, it will respond by storing more fat to cope with your dietary habits. Unfortunately fat storage from insulin is optimized right before sleep because your body burns the fewest amount of calories while you're sleeping.
  
  
3. If I miss a meal or two because of a busy day, am I screwing up my hormones and metabolism?
• Source: http://www.mensfitness.com/training/pro-tips/the-fit-5-nutrition-myths
• “Not at all. Nutritionists thought for years that eating multiple small meals sped up the metabolism but ultimately there’s no truth to it. As long as you get all the protein, fat and carbs you need in a day, the time you get them and the amount at each feeding doesn’t appear to be terribly important—unless it’s within a few hours after a weight workout. Try not to miss this meal. But your metabolism certainly won’t slow down and cause you to gain fat if you miss one or two meals." - Men's Health Resident Nutrition Expert
  
4. The Only Heart-Friendly Alcohol is Red Wine
• Source: http://www.cookinglight.com/eating-smart/nutrition-101/nutrition-myths-facts-00412000067116/page9.html
• Truth Beer, wine, and liquors all confer the same health benefits.
  
  The so-called French Paradox elevated red wine to health-food status when researchers thought it was the antioxidants in the drink that protected the foie gras- and cheese-loving French from heart disease.
  
  More recent research, however, has shown that antioxidants aren’t the answer after all. Alcohol—the ethanol itself—raises levels of protective HDL, or good cholesterol, which help protect against plaque buildup in the arteries and reduce clotting factors that contribute to heart attack and stroke, according to Eric Rimm, ScD, associate professor of nutrition at the School of Public Health at Harvard University. Any kind of beverage that contains alcohol, when consumed in moderation (and that means one to two drinks a day), helps reduce heart disease risk.
  
5. Eating Immediately After A Workout Will Improve Recovery
• Source: http://www.medicalnewstoday.com/releases/66363.php
•  Endurance athletes need to take in carbohydrates immediately after a workout to replace glycogen stores, and a small amount of protein with the drink enhances the effect. Drinking low-fat chocolate milk or a carbohydrate drink, like Gatorade, is better for the body, as they replace glycogen stores lost during exercise. Protein is not going to help build muscle, so strength athletes do not need to eat immediately following their workout. 
  
6. Calories Eaten At Night Are More Fattening Than Those Eaten Early In The Day
• Source:http://www.eatingwell.com/nutrition_health/nutrition_news_information/the_13_biggest_nutrition_and_food_myths_busted
• Dr. John Foreyt: “Calories are calories are calories, and it doesn’t matter what time you eat them. What matters are the total calories you take in.” John Foreyt, Ph.D., is the director of the Behavioral Medicine Research Center at Baylor College of Medicine.