Separate fact from fiction with evidence-based insights into the most persistent nutrition misconceptions
Protein Dose Nutrition Team
In-House Nutrition Professional
The fitness and nutrition world is riddled with myths, misconceptions, and outdated information that can derail your progress and waste your money. Despite decades of scientific research, these persistent myths continue to influence how people eat, train, and supplement.
Let's examine the most common nutrition myths in fitness and reveal what the current research actually tells us about optimal nutrition for performance and body composition.
"Avoid fats if you want to lose weight and get lean."
Dietary fat doesn't directly cause body fat storage. Weight gain occurs when you consume more calories than you burn, regardless of macronutrient source. In fact, healthy fats are essential for hormone production, vitamin absorption, and satiety.
"You must consume protein within 30 minutes of training or you'll lose all your gains."
The "anabolic window" is much wider than originally thought. Muscle protein synthesis remains elevated for 24-48 hours post-workout, and your total daily protein intake matters more than precise timing.
"Cut carbs completely to lose fat and get shredded."
Carbohydrates are your body's preferred fuel source for high-intensity exercise. The type, timing, and amount of carbs matter more than avoiding them entirely.
4-7g per kg bodyweight
3-5g per kg bodyweight
1-3g per kg bodyweight
"Eat as much protein as possible for maximum muscle growth."
There's a point of diminishing returns with protein intake. Research shows that beyond 2.2g per kg of body weight, additional protein doesn't provide extra muscle-building benefits.
Sedentary adults: 0.8-1.0g per kg bodyweight
Regular exercisers: 1.2-1.6g per kg bodyweight
Strength athletes: 1.6-2.2g per kg bodyweight
Cutting phase: 2.0-2.4g per kg bodyweight (higher protein preserves muscle in a deficit)
Note: Excess protein is converted to glucose or stored as fat, and high intakes can stress the kidneys over time.
"Without supplements, you can't build muscle or lose fat effectively."
Whole foods should always be your foundation. Supplements are exactly that - supplemental. Most people can achieve excellent results with proper nutrition, training, and recovery alone.
Vitamin D3, Omega-3, B12 (vegans), Iron (if anemic)
Creatine, Caffeine, Protein powder (convenience)
Beta-alanine, Citrulline, HMB, BCAAs
Fat burners, testosterone boosters, most proprietary blends
"More frequent meals keeps your metabolism firing all day long."
Meal frequency has minimal impact on metabolism. The thermic effect of food (TEF) is proportional to the amount eaten, not how often you eat. Total daily calories and macronutrients matter most.