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Your coworker fills his water bottle up every morning and chugs it to meet his “daily quota” for water intake. Your gym buddy is constantly eating chicken or turkey to get “bigger.” Your sibling is going “gluten free” because she heard it’s healthier for you.
Are these facts or myths?
Do you believe everything you hear and read?
Really? Do you actually count the amount of water you drink daily? Would it make sense that someone who is 150lbs versus someone who is 300lbs, drink the same amount of water every day?
The Institute of Medicine recommends 91 ounces of FLUID daily. This can be through water, sodas, juices, milk, and even fruit. And GREAT news!!! Coffee and tea count towards your fluid intake too!
Be sure when exercising to drink plenty of water or sports drinks, otherwise you risk dehydration. Drink when you feel you need to drink, but do not force yourself to drink a certain number of ounces per day.
Your body knows when it’s thirsty.
If you eat 600 calories at 8am and eat the same 600 calories at 8pm, it’s still the same 600 calories.
Some people need the after-8pm rule because it helps them control their over indulging on fats. However, if dinnertime is late due to work or your training schedule, then eating after hours is totally acceptable. You need to eat all of your daily caloric needs, especially replacing those expended during exercise.
It is more important to watch what you eat throughout the day and night, versus when you eat.
And remember, we should eat every 2 to 3 hours, even if it’s after-hours.
In order to build muscle your body needs 3 important components, the correct amount of calories, a strength training program and the appropriate amount of protein grams per day.
Most of your protein will be used as a catalyst to build muscle, but if you consume too much protein, it will be stored as fat or burned off as energy.
It’s important to eat protein after resistance training, in addition to carbs.
The bottom line is, eat your proteins and carbs with a regular strength training program and you will build muscle.
What if your dark bread was only dark because of caramel coloring? “Don’t judge a bread by its color.”
The first ingredient should be 100% whole wheat or whole grain.
Don’t be fooled by “enriched wheat flour.” That’s just white flour with a pretty name. Read your labels, the first ingredient listed is always the most important.
Eating an excess of calories can make you fat, not carbs.
Of course, if you load up on sugary and refined carb foods such as breads, pastas, and donuts, you increase the risk of developing diabetes and other health problems. If you are eating “good carbs,” such as whole grains, fruits, beans, and veggies, then you’re feeding the body properly and these carbs will NOT make you FAT.
Don’t always believe what you read or hear. Get the facts first.
Otherwise, you could be drowning in hundreds of ounces of water daily!
What have you heard that you'd like debunked?!?