Sports nutrition is often the subject of many controversial discussions, and dismantling these myths is important for the lifestyle of an active person. Let’s look at some of the most common claims about sports nutrition and debunk them based on the latest research and expert opinion.
Myth 1: Sports nutrition = Anabolic steroids
The first thing that needs to be clarified is the difference between sports nutrition and anabolic steroids. The latter, as is well known, are prohibited substances that can seriously harm health. However, sports nutrition products such as protein shakes, mass gainers, and vitamin supplements are bundles of nutrients that can be obtained from regular food. Athletes use them to further support their diet and optimize training results.
Myth 2: Protein is only needed on training days
Indeed, protein plays an important role in the process of muscle growth and recovery after training. However, scientists and nutritionists recommend spreading your protein intake evenly throughout the week, rather than limiting it to just workout days. This will provide the necessary nutrition for tissue regeneration and muscle growth.
Myth 3: Without protein there will be no muscles
In fact, to have a harmonious body, regular training with adequate load, proper and balanced nutrition, and not sports supplements are more important. Sports nutrition can make it easier for you to get the protein you need, but it will in no way replace the balance of fats, proteins and carbohydrates in your diet.
Myth 4: Only professional athletes need protein
Professionals need protein because their workload is much higher than that of amateurs. But if you need to get the amount of protein, but you can’t do it from food for various reasons, protein will come to the rescue. And here it is not so important how much and how intensely you exercise.
Myth 5: Isotonic drinks have no value
Drinks such as isotonic drinks play an important role in providing fluid, minerals and energy to the body during intense exercise. They help maintain hydration and electrolyte balance, which is critical for endurance and performance during physical activity. Electrolyte balance is the presence of potassium and sodium in the blood. In addition, isotonic drinks are a source of fast carbohydrates that increase endurance.
Drinking water is of course also very important, but due to sodium loss there is a risk of fluid retention in the body. Dehydration of just 2% is already critical for health.
Myth 6: All sports drinks are the same
In reality, sports drinks vary in composition and purpose of use. Isotonics, hypotonics and hypertonics have different concentrations of carbohydrates and mineral salts, which makes them more or less suitable for certain types of activity and environmental conditions.
In conclusion, sports nutrition has its own characteristics and advantages, but it is important to approach its selection and use consciously, paying attention to the individual needs of the body and the recommendations of qualified specialists.
