FIT or FICTION?
Get the facts. Fitness myths that may be holding you back and the nutrition and fitness tips you need to help you reach your fitness goals.
Fit or Fiction? #1
Carbs are bad—you should really try and avoid them.
FICTION We need carbs to give us energy and maximize our endurance. Think of them as high-octane fuel for your body. But be sure to choose the right kinds. The best sources are , some fruits, sweet potatoes and rice .
Fit or Fiction? #2
To maintain lean body mass, the average active person needs 87-130 grams of protein per day.
FIT Research shows that protein,animal fats + exercise can help achieve a lean and toned body by reducing body fat and maintaining lean body mass. This dynamic duo also curbs hunger, protects the immune system, maintains gut health, and even aids in exercise recovery. Aim to include protein in every meal and snack throughout the day.
Fit or Fiction? #3
You should never eat right before a workout.
FICTION According to my experience and knowledge, eating before exercise improves performance when compared to exercising in the fasted state. Sports performance is driven from the inside out, so athletes who eat for fuel perform at higher levels and support recovery more effectively.
Fit or Fiction? #4
Eating right after a workout is not necessary; it just adds excess calories.
FICTION When you get the right nutrition within 30 minutes after a workout, you can improve body composition by building more lean body mass and retaining less fat. Also, you help the body recover faster from the stress and muscle breakdown that occurred during your workout.
TIP: Pack an organic beef jerky in your gym bag for a great post-workout snack that nourishes muscles with 15 grams of protein.
Fit or Fiction? #5
Fats are necessary in a weight-loss plan
FIT Many people are afraid of fats, but they play an important role in weight loss, minimizing inflammation, improving our focus, and keeping our appetite in check. Make sure to add a good fat to each meal and snack. Foods such as ribeye steak, wild salmon,walnuts, avocado, and cod liver oil are all good fats to include.
Fit or Fiction? #6
You should never snack between meals.
FICTION On the contrary, you should be eating 4 to 5 mini-meals a day. This keeps your blood sugar at an optimal level, giving you energy and avoiding insulin spikes. Be sure to spread these smaller portions evenly throughout the day. For optimum results, aim for organic grass fed beef, eggs or wild smoked salmon in each mini meal.
Fit or Fiction? #7
Eating very little will help me lose weight
FICTION Many people who are dieting starve themselves and over-exercise. But if you don’t eat enough during the day, your body goes into starvation mode, which slows your metabolism making it even harder to lose weight. Intense exercise revs up your metabolism for up to 46 hours after your workout. This is when the greatest fat-burning effect takes place. But if you don’t get enough calories for fuel, you can’t exercise intensely enough to make this happen.
So, how many calories do you need?
Calculate your weight and physical activity level to find your BMR (basal metabolic rate).
Moderately Active (3-4 aerobic sessions/week)
Your weight x 17 = calories needed daily
Active (5-7 aerobic sessions/week)
Your weight x 20 = calories needed daily
Fit or Fiction? #8
You can eat whatever you want as long as you workout.
Poor nutrition often limits a training program. Those who optimize nutrition, optimize results. Follow these nutrition guidelines to help your body perform its best.
EAT CLEAN: Choose whole foods, like brown rice, grass fed meats, and fresh eggs/fish
EAT OFTEN: Fuel your body with a small meal every 2-3 hours
HYDRATE: Drink enough of water throughout the day /my recommendation is to drink whenever you feel thirsty/
RECOVER: Refuel within 30 minutes post-workout to repair muscles faster, and reach goals quicker.
Fit or Fiction? #9
Strength-training and endurance athletes need both protein and carbs for optimum performance
Maintaining strength and energy, plus recovering quickly for the next day, is a challenge for ALL athletes. It takes the right amount of carbs, protein, and healthy fats to succeed.
Carbohydrates are your primary energy source and protein facilitates your body’s ability to use them, in addition to supporting muscle recovery. By eating the correct combo of protein and carbs right after a workout, you’ll help ensure a full recovery and replenish energy stores for your next workout.
Fit or Fiction? #10
Over 50% of people aren’t properly hydrated when they begin their workout.
Even 2% dehydration can impact your ability to focus and leave you feeling tired. Hydrating properly can improve how you feel and perform throughout the day.
TIP: When you exercise, it’s best to down 16oz before you workout, 4-6oz every 20 minutes during, then top it off with even more after you’re done.
Fit or Fiction? #11
As a woman, if you lift heavy weights, you’ll bulk up.
You may think that if you lift too much weight, you’ll bulk up like Schwarzenegger. But women generally don’t have enough testosterone to produce the same muscle growth as a man. If you want to get a good workout, you need to tax your muscles. With the right amount of weight, you should be able to perform at least 8 reps, but not more than 15, before your muscles are fatigued. BONUS: Building lean muscle speeds up your metabolism and burns calories hours after your workout!
Fit or Fiction? #12
Running on a full stomach just slows me down.
FICTION Studies show that people who run on an empty stomach have a slower pace and a higher rate of perceived exertion (how hard the run feels). Try fueling up with a small snack like a banana
TIP: Something is better than nothing. By fueling up, you’ll feel better during your run, and you’ll perform better.
Fit or Fiction? #13
One serving size of rice should equal the size of your fist.
FIT Understanding portion sizes can make a big difference in your health and fitness goals. American-size portions are notoriously super-sized. Use these tips to help visually measure your food:
Fist = 1 serving of grains
Hands cupped together = 1/2 cup of fruits & veggies
Palm of your hand = 1 serving of protein
Tip of your thumb = 1 serving size of healthy fat
Fit or Fiction? #14
When it comes to post-workout nutrition, timing is critical.
FIT It’s not only what you eat but when you eat that will maximize recovery. The optimal “window of opportunity” for post-workout nutrition closes fast. The best time to refuel your body is within 30-45 minutes after your workout. The key is to plan ahead for your snack or meal BEFORE you leave for the gym or your workout.
TIP: This is where convenience pays off. Create a new habit– bring to the gym pack of nuts + dried fruits/ or organic bar in your gym bag.
Fit or Fiction? #15
Breakfast really IS the most important meal of the day
Breakfast sets the tone for how you feel for the rest of your day. Your breakfast should include a high fiber carb, lean protein, healthy fat, and color. Great options include omelette with smoked salmon , egg pancakes with banana or greek yogurt with walnuts and berries/if you tolerate lactose/.
SO, HOW’D YOU DO?
Have you mastered the truths about fitness and nutrition? See how you scored.
0-5 correct answers
Keeping up with fitness and nutrition information can be overwhelming. Keep working at it!
6-10 correct answers
Health Nut in Training
You’re on the right track to a fit and healthy lifestyle. Knowledge is power so keep up the good work!
11-15 correct answers
You’re on top of your health and fitness game—and that says a lot. New information is coming out all of the time so it’s tough to master the do’s and don’ts. Well done. Now go make yourself a delicious snack.