When we think of the “fitness industry,” all of us instantly picture hot chicks in sports bras displaying super flat stomachs and perky butts or shredded dudes with bulging pecs and biceps. And there is an assumption that those with lean physiques and perfectly sculpted muscles are the epitome of health and fitness.
This is in fact not true.
Sure, having muscle on your frame and not being overweight does signify health, but that does not mean the leanness and muscular definition we see was achieved through the healthiest of methods.
Unfortunately, so much of what we see in the fitness industry — from trainers, to fitness models and competitors, to the big supplement companies and fitness magazines — has mostly evolved from the bodybuilding industry. This is because the biggest motivator for people to get into a gym is to improve the way they look. So when your average Trainer in the gym tells you to eat oatmeal and egg whites for breakfast, this advice is coming from an angle of weight loss only. Sure, this may make you leaner, but does eating this way actually make you a healthier individual?
The fitness industry, with its focus on looking good, has become so concrete in its methods and beliefs that it is very hard to break away from. In this article, I want to look at the nutritional aspect of what goes on in this industry. What is considered healthy eating may not be so healthy after all.
MYTH 1: YOU CAN PREP THE SAME MEALS EVERY DAY
Have you seen those Instagram posts that look like an assembly lines of identical meals? I understand if you are eating eight meals a day, that eating the same thing is much easier to prepare and more cost effective. However, eating the same thing over again for each meal limits variety and therefore food sources that contain essential nutrients, vitamins, minerals, and antioxidants vital to our health. Not to mention eating the same thing day in day out will get really boring! Our belief at Torque focuses in on adequate protein, fruits and veggies, water and focusing on sleep. Variety in your day is key.
MYTH 2: EGGS WHITE ARE BETTER THAN WHOLE EGGS
In the fitness industry, there seems to be this obsession with egg whites. I thought the notion that cholesterol in the egg yolk is detrimental to your health was old news. Cholesterol is actually essential for the manufacturing of our hormones, and evidence has shown that animal-based cholesterol doesn’t elevate your “bad” cholesterol (LDL). In fact, replacing polyunsaturated fats such as canola oils with fats derived from animal sources has been shown to reduce heart disease.
On the flip side, if you are looking to watch your total caloric intake, a combination of egg whites and 1-2 eggs in your omelet will help you keep the calories low (instead of making a 3-4 egg omelet).
MYTH 3: CARBS ARE JUST FOR “BULKING”
Often carbs are added to meals with the intention of refueling and replenishing glycogen stores and to shuttle the protein molecules into the muscle for those “gainz.” But there seems to be little thought toward the nutritional value of the carbohydrate sources since too often baked potatoes, white rice, and oatmeal are the preferred choice. Often these sources are devoid of essential fats, amino acids, vitamins, or fiber.
MYTH 4: FRUIT SHOULD BE AVOIDED
In the fitness industry, there also seems to be an aversion to fruit since apparently fruit is “too high in simple sugars”. Simple sugars are generally avoided because they cause a spike in blood sugar levels whereby the body releases insulin to shuttle excess glucose from the blood stream into the liver as glycogen or converts it to fat to be stored. In order to avoid excess simple sugars to be converted to fat, fruits are often avoided.
However, even though fruits are considered simple sugars and are sweet tasting, the high fiber of some fruit can actually make the body take longer to break it down.
MYTH 5: WE MUST EAT ALL THE PROTEIN
People in the fitness industry always seem to be chugging a protein shake. Bodybuilders especially consume higher than normal levels since a diet higher in protein means a greater propensity to gain muscle. However, there is such a thing as too much protein. It is hard work for the body to break down protein into amino acids and figure out what to do with them, whether it be to create different proteins the body needs, excrete excess proteins as urea, or to go through a lengthy process of converting amino acids into ATP for energy through a process known as gluconeogenesis. People who consume a diet too high in protein can put undue stress on the liver and kidneys. At Torque we suggest taking your (ideal) bodyweight, multiplying that by .7 and that is the minimum amount of protein you should be aiming for daily.
MYTH 6: IT’S ALL ABOUT THE PROTEIN AND “CLEAN” CARBS
More often than not I see bodybuilder’s plates piled high with egg whites and oatmeal, steak and baked potatoes, or chicken and rice. But where are the greens? It seems with the focus of getting that ripped body, greens have little or no value. But this is fundamentally wrong. Greens are packed with so much nutritional value, phyto nutrients, anti-cancer properties, vitamins, and minerals that are essential for our overall health and proper function. That’s why we believe in aiming for 800g (or 6 full cups) of fruits and veggies each and every day.
DON’T BUY THE NUTRITION MYTHS – EAT AND BE HEALTHY
Although many people in the fitness industry may look like they are the picture of health, it doesn’t necessarily mean they are healthy. Their diets could be limited in essential nutrients due to a lack of variety, a lack of fats, and a lack of fruits and vegetables, which contain an abundance of enzymes, vitamins and minerals that are essential to our well-being. Additionally, diets too high in protein, and specifically protein derived from non-whole food sources, place stress on the liver and kidneys.
So, eat your egg yolks, eat protein from natural sources, and add fruits and vegetables that are rich in enzymes. By eating a greater variety of whole foods, you will feel better and be healthier. Eating clean to get the body you want doesn’t mean you have to take the flavor and goodness away. You can put an end to bland chicken breast, egg whites, and oatmeal and enjoy the riches of all the amazing foods nature has to offer – and still get the body you want.
Originally posted back in 2016: https://crossfittorque.com/6-nutrition-myths/
