Whether you’re new to nutrition or an old pro, food and nutrition are among the most widely discussed topics in health and fitness—and also the most misunderstood. Everyone from social media influencers to the latest diet trends are quick to run with the latest fads instead of sound research. In reality, you could be missing out on valuable nutrition by believing the hype. Are you sure you know what is actually true and what is myth?
We’re here to bust some of the biggest nutritional myths that might surprise you—especially the last one on our list!
1. Myth: Eating Late at Night Causes Weight Gain
For the average, healthy person, weight gain occurs when you consume more calories than you burn and it doesn’t really matter what time of day you're eating. Yes, late-night snacking will definitely lead to weight gain due to excessive calorie intake. But it’s not about the time of day. It’s about the tendency to reach for processed, high-calorie comfort foods in the evening. If you are hungriest at night, reach for protein-rich snacks that are gentle on your stomach, like Greek yogurt or cottage cheese that keep you satiated without overloading on unnecessary calories.
There are a few caveats to this myth. Eating too much at night can disrupt your digestion and potentially lead to poor sleep, which ultimately causes fatigue. Being exhausted often means overeating the next day and a poor workout routine. If you have an issue with insulin resistance, the elevated sugar levels could also be problematic at bedtime. Finally, eating 500 calories of sugar will give your body a different composition, metabolism, and overall appearance than 500 calories of good-quality protein. When possible, it's still a good idea not to snack heavily at night, but it won't make you gain weight simply because you ate in the evening.
2. Myth: BCAAs Are Unnecessary If You’re Taking Protein Supplements
You may have heard a lot about branched-chain amino acids (BCAAs) that are composed of leucine, isoleucine, and valine. BCAAs play a pivotal role in muscle protein synthesis, energy production, and recovery, but some people shrug them off as unnecessary. However, our bodies don’t produce BCAAs on their own and can only be obtained through diet or supplements.
It may be a non-issue if you’re not into working out, but if you want to build muscle or are an athlete, BCAAs can be essential for your performance. They help aid in recovery and support muscle maintenance, especially if you’re a bodybuilder or like to train under demanding conditions.
BCAAs supplements also offer plenty of benefits, including:
-
Faster Absorption: BCAAs bypass the liver and go straight to your muscles to provide the fuel you need for workouts and recovery. Protein supplements don’t even do that.
-
Muscle Preservation: If you like to train in the fasted state or a calorie deficit, BCAAs help prevent muscle breakdown by supplying leucine, isoleucine, and valine directly to muscle tissues.
-
Reduced Fatigue: BCAAs lower serotonin production in your brain and delay mental and physical fatigue to help you push harder during a workout.
-
Supports Muscle Growth: Leucine helps trigger muscle protein synthesis to kickstart muscle repair.
3. Myth: Carbs Are Your Enemy
People repeatedly champion low-carb diets while demonizing bread, pasta, and even fruits. In reality, carbs aren’t inherently bad and your body needs them for energy, brain function, and overall health.
What really matters is the type of carbs you’re eating and how many. Our bodies need whole, unprocessed carbohydrates to thrive, including:
-
Quinoa
-
Brown rice
-
Farrow
-
Bananas
-
Apples
-
Berries
-
Sweet potatoes
-
Chickpeas
-
Broccoli
The list of healthy carbs is endless. What you should avoid are the excess refined sugars of processed sugary snacks, crackers, chips, and desserts that can spike your blood sugar and lead to uncontrollable cravings. Instead of cutting out carbs entirely, focus on high-quality sources and balance them with protein and healthy fats.
4. Myth: Detox Diets Help Clean Out Your Body
Wrong! Juice cleanses and detox teas are popular and promise to do everything from flush out toxins to boost your metabolism. They don’t really do any of those things or give your body a rest, either. Our bodies already come equipped with a built-in detox system capable of handling everything: our livers and kidneys. These organs work around the clock to constantly eliminate waste and harmful substances without the need to put yourself through expensive or torturous detoxes. In fact, you can put a serious strain on your body that simply isn’t necessary.
Most of the detox regimens out there are just low-calorie liquid diets in disguise that lead to temporary water weight loss. You’re not losing any real fat or doing your body any favors at all. Instead, you can support your body’s natural detoxification process by keeping yourself well hydrated with water, eating fiber-rich foods, and enjoying healthy antioxidants from fruits and vegetables.
5. Myth: More Protein Always Means More Muscle
Yes, protein is absolutely crucial for muscle growth but it doesn’t mean more is always better. Your body does need good quality protein, but an excessive amount won't magically turn itself into more muscle. If your body doesn't use it for energy, it can get stored as fat instead. This process is known as de novo lipogenesis. But don't worry too much about the protein turning into fat unless you're also consuming a high-calorie diet or are not physically active.
Instead, focus on consuming consistent, quality protein throughout the day and combine it with a strength training routine. Follow a well-balanced diet that’s focused on high-quality protein sources, including lean meats, fish, eggs, plant-based options and protein supplements.
Bust Your Nutrition Myths with WAYT Nutrition
Make sure you’re separating fact from fiction with your nutrition goals. You can always get rid of the marketing gimmicks and instead focus on healthy foods and mix in some quality supplements and a research-backed approach. The team at WAYT Nutrition is always here to help you stay on track with your goals with the supplements, programs, and support you need to succeed. Browse our products today!