The fitness industry, even today, is filled with myths and claims that are outright misinformed and misleading. These myths circulate quite easily and thus, make people believe in the baseless claims and follow them quite easily.
In this piece, we will bust some of the top fitness myths you may have heard:1. High Protein Diets Harm Your Kidneys
The general notion among people is that if you eat a lot of protein, it will hurt your kidneys. The recommended daily allowance (RDA) for protein as a macronutrient is 0.8 grams per kilogram of body weight and if you look at the pie structure of a diet, it usually accounts for as little as 15% of total daily calories.
But, a study was done by Dr. Jose Antonio, CEO of the ISSN taking male bodybuilders and they were kept on a very high protein diet of around 3.3 grams per kilogram of body weight. That is four times that of the RDA. The study found that the high protein diets had no harmful effects on the subjects' kidneys, liver, or even their blood lipids.2. High Protein Diets Reduce Bone Density By Leeching Calcium From Bones
Another popular one is that higher protein intake is harmful to the bones. In another study by Dr. Jose Antonio, they took women who consumed a high protein diet of 2.5 to 3.0 grams of protein per body weight for a period of six months. Again, that was three to four times the RDA.
The results showed that there was no decrease in bone mineral density. Quite contrasting, the data suggested that a higher protein diet in women may increase their lumbar bone mineral density.3. Muscle Soreness Is Caused Due To Lactic Acid Build Up
Delayed onset of muscle soreness or DOMS is the reason you are nearly in tears and cannot move your body the next day after an intense workout. The potential reasoning given for this is the build-up of lactate leading to soreness. Studies have found that it is not the build-up of lactate causing this and rather it is the micro tears in your muscle fibres that are induced by new stimulus or eccentric loading aka negatives.
Lactate isn't a metabolic poison and it doesn't cause soreness. In fact, it's a fuel source used by your heart, brain, muscles, and kidneys.
So, the next time a massage therapist says that they can help you deal with your DOMS by massaging out the lactate, that is clearly not the case.4. There Is A 'Best' Diet For Fat Loss
There is often a heated debate among sections. One suggesting that lower-carb and higher-fat diets are the best for fat loss. Another one suggesting lower-fat higher-carb diets being the best for fat loss.
What is true?
None of them is the best. When the diets are compared keeping the protein and the caloric deficit the same, both the diets match in terms of total fat loss.
There is no single 'best' way to diet and it comes down to a caloric deficit.
The best diet for fat loss is the one an individual can be consistent with.5. Creatine Causes Dehydration & Cramps
There is a notion that if you supplement creatine, it will lead to dehydration and cause cramps, thereby hurting your health.
A study was done where there were two groups, one who did not supplement with creatine and another who did. They both ran long-distance in the sun and the group that supplemented creatine outperformed the one that did not thus putting an end to this notion.
Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at firstname.lastname@example.org and follow him on Instagram and Facebook.