References i Academy of Nutrition and Dietetics, Dietitians Unveiling sports nutrition misconceptions Canada, and the Miscinceptions College Unveiling sports nutrition misconceptions Sports Medicine Joint Position ,isconceptions. Scientifically proven miscnceptions of creatine monohydrate Creatine monohydrate has long been a topic of debate and confusion among fitness enthusiasts and athletes. Myth: Any supplement can help an athlete heal from injury. Customer support. Your cart. Even the most recent studies using sophisticated methods to assess renal function support creatine supplements as being well tolerated and not related to kidney dysfunction. Campus October 09,

Unveiling sports nutrition misconceptions -

It can be difficult to understand the vital role protein and other nutrients play in nutrition and athletic performance. Reality: The only way to gain weight and muscle is to eat a calorie surplus each day. However, some supplements can support muscle building:.

Energy drinks and pre-workout supplements offer the stimulating effects of caffeine, making them popular among athletes.

The second most common ingredient in these products is taurine, which is an amino acid that plays a role in many brain functions. Reality: This is not a myth and is actually true.

Current research has shown that the combination of caffeine and taurine found in these products can be detrimental to health. They can impact brain development in adolescents, alter behaviors and decrease cardiac function.

Regular consumption of energy drinks also increases blood pressure and can cause problems such as hypertension, rapid heart rate, anxiety and nervousness, all of which can lead to cardiovascular disorders.

Additionally, these products have inconsistent ingredient labeling and are not FDA regulated. Athletes looking for a quick boost of alertness should opt for single-ingredient caffeinated drinks like coffee or green tea instead.

Ultimately, proper nutrition is not founded on supplements. Athletes require the right balance of foods to support their performance. Myth Busting: The Truth Behind Supplements for Athletes. About the author : Tim DiLeo. Choosing Supplements Shopping for supplements can be tricky.

Myth: Supplements are on store shelves, so they must be safe. Myth: Any supplement can help an athlete heal from injury. Creatine Supplements Creatine has been used for decades by athletes trying to gain weight, build muscle and improve strength.

Myth: Creatine is all athletes need to gain weight and muscle. Myth: Creatine weight gain is all water weight. Myth: Creatine causes muscle cramps. Supplements for Strength Training Adequate protein intake is important for muscle building and recovery.

However, some supplements can support muscle building: Whey protein powder contains all the essential amino acids needed for muscle building.

Protein powders are an easy, convenient way to increase protein intake. They can be used as a post-workout drink or added to other dishes, such as oatmeal, yogurt, smoothies or pudding, to give them a protein boost.

Creatine is found in most animal-based protein sources beef, chicken, fish, eggs , but supplements can help improve muscle strength and power. Adding weight to the bar and doing a few extra reps will help add muscle over time. Zinc is a trace mineral, but many athletes may still be deficient due to poor eating habits.

Low zinc levels can cause a loss of appetite, which is detrimental for athletes trying to eat enough calories to build muscle.

Adding milligrams of zinc daily can help increase appetite. Probiotics are healthy bacteria that can help with digestion and absorption of nutrients. To gain weight, athletes must consume a lot of calories each day, which may be a significant change to their regular eating routine.

The body must work harder to digest and break down a larger amount of food. Probiotics make it easier for athletes to consume more food without experiencing common digestive issues like bloating and constipation. Energy Drinks and Pre-Workout Supplements Energy drinks and pre-workout supplements offer the stimulating effects of caffeine, making them popular among athletes.

Myth: Energy drinks and pre-workout supplements are harmful to health. Good Nutrition: The Key to Performance Ultimately, proper nutrition is not founded on supplements.

Back to the list. More Inspired Thinking See all articles. Campus January 10, Campus October 30, Campus October 09, Campus September 22, Campus September 15, Campus September 14, Campus August 23, Another video on the platform by cooperhealth, who has 3, followers, says you are 'better off using a stove or an oven' as microwaves remove antioxidants.

But in reality, all methods of cooking — such as steaming, roasting or microwaving — cause some nutrients to break down as heat can change their chemical structure.

This is especially true if a food is cooked for too long or at a very high temperature. A TikTok by cooperhealth, pictured left, says you are 'better off using a stove or an oven' and that microwaves cause antioxidants to decrease. Another TikTok by cleanseclub, pictured right, who has Because they cook food quicker, microwaves can actually preserve vitamins better than other cooking methods, according to Dr Duane Mellor, a registered dietitian at Aston University in Birmingham.

It mean, in theory, vitamin C, potassium and magnesium will be better preserved in microwaved meals, he said. All three are vital for maintaining heart health, kidney function and preserving bones and muscles. Microwaving is also better at retaining fibre, which is vital for gut health, compared to pressure cooking vegetables, according to a study published in Food Chemistry in Scrolling though TikTok may leave you believing tomatoes, peppers and potatoes are bad for you.

That's because some wellness bloggers have been spreading the theory that nightshade vegetables — a family of around 2, plants — can cause inflammation and make arthritis worse.

The theory is based on these vegetables containing lectins — a protein that binds cells together — which have been linked to irritable bowel syndrome and arthritis, when consumed in high quantities.

One TikTok video by iamkellytang, who is a nutrition coach with She claims nightshades are 'known to cause inflammation in those who have joint pains, arthritis and chronic illnesses'.

Wellness bloggers say nightshade vegetables such as, tomatoes, aubergines and potatoes cause inflammation, but they can actually support joint health, experts say. However, Dr Mellor says nightshade vegetables that are often eaten raw — such as tomatoes and peppers — only contain low levels of lectin.

And many foods high in the protein — such as kidney beans — are cooked before they are consumed, which breaks lectin down. Meanwhile, nightshade vegetables are also high in vitamin C, which can maintain healthy joints and don't make arthritis worse, he says.

Although frozen and tinned fruit and vegetables last longer and are usually cheaper, many people avoid them due to the belief that fresh is always best.

One video by self-confessed 'fat loss expert' alejandrofts, who has But just because something is frozen doesn't make it worse than fresh, experts say. A video by self-confessed 'fat loss expert' alejandrofts, who has Research has shown that frozen vegetables, such as frozen peas, actually loose less vitamin C, than veg kept at room temperature or in the fridge.

That's because they are frozen at their peak — right after being picked — and put through minimal processing before freezing, meaning they keep a lot of their nutrients, explains Ms Pearson. In contrast, fresh produce can be in a supermarket for days or weeks after being picked, meaning they may have lost more nutrients by the time they are consumed.

For example, levels of vitamin C — considered vital for maintaining healthy skin and bones — can fall by up to half in just a couple of days. Research has shown that frozen vegetables, such as frozen peas, lose less vitamin C than peas kept at room temperature or in the fridge.

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TUI Booking. My Profile Logout Login. Privacy Policy Feedback. Thursday, Feb 15th 4AM 7°C 7AM 6°C 5-Day Forecast. Biggest nutrition myths debunked by experts including THAT age-old debate over frozen vs fresh veg Microwaving your food zaps its nutrients is a myth shared on social media Nutritionists say frozen food retains nutrients and nightshades are not all bad By Rebecca Whittaker For Mailonline Published: GMT, 5 November Updated: GMT, 5 November e-mail 47 shares.

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Immune system empowerment tenets mmisconceptions nutrition are nutritjon and true, Weight cutting diet by miconceptions research, and used Unveiling sports nutrition misconceptions practical and effective ways. Take, for instance, the evidence on protein distribution in athletes. Research continues to unfold, building a stronger case for even protein distribution throughout the day, and athletes can translate this evidence into their day-to-day eating. Other beliefs about nutrition are just that — beliefs. They are not necessarily based in science, rather based in social proof.