Trying to lose body fat or gain results can be daunting. There are so many mixed messages in regards to what you should or shouldn't do, with many of them being conflicting.
Here we debunk 3 common myths that we see and hear on a regular basis.
Eating before bed will make you gain weight
Weight gain occurs if you eat too many calories based on your needs regardless of the food source (where the calories are coming from), how many meals that you eat or your meal timing.
Research has shown that consuming food before bed will NOT make you gain weight if you have not over consumed your maintenance calorie intake (a balance between calories consumed and calories burnt) for the day. In fact - eating before bed can actually help with satiety, recovery and performance. The consumption of protein prior to bed can actually be effectively used by the body during sleep. This protein can help elevate muscle protein synthesis (process in which protein is produced to repair muscle damage from exercise).
Fasted cardio will burn more fat
Training in a fasted state does in fact burn more fat whilst training however this slows down once training is complete. On the other hand training in a fed state burns less fat whilst training BUT has been shown to burn more after training is complete. So regardless, you are getting similar results.
So what does this mean for you?
The best way to train is the one that suits YOU!
If fasted training suits you best because of the time of day you like to train or you feel ill if you eat and exercise -> train in a fasted state
If you have more energy after consuming food -> train in a fed state
The sugar in fruits is bad for your health
Have you ever read an article or social media post stating that we should avoid/ eat minimal fruit as the sugar (fructose) in fruits is bad for your health and can contribute to weight gain?
NEWS FLASH - DO NOT BE AFRAID OF FRUIT
Despite fruit being full of micronutrients for health, fruit is generally more difficult to eat is excess, may assist in reducing the consumption of other calorie dense foods and whole fresh fruit likely has positive associations in the prevention and management of excess body fat.
In fact, in one study subjects consumed a very high intake of 150g of fructose per day in addition to their ordinary diet (1 x medium banana = approximately 7g of fructose therefore this is a very high dose of fructose) over a period of 8 weeks. During the 8 weeks the 'high fructose intake resulted in lower intake of other dietary sugars and did not increase total daily energy intake' and 'despite daily ingestion of 150g of fructose over 8 weeks, BMI slightly decreased in healthy subjects'.
There are so many news articles, 'influences' and 'professionals' that make claims about fitness and nutrition causing confusion and fear among certain food groups or certain types of training. As new studies come out, we grow and we learn but it is important that whatever information you are taking in that it comes from a reliable source and is backed by science.