Posted by sandco on November 19, 2007

Don’t drink alcohol. Take vitamins. Avoid eating eggs. We’ve heard these pieces of nutritional advice for years – but are they accurate?

Not necessarily, say two exercise physiologists who presented at the American College of Sports Medicine (ACSM) 11th-annual Health & Fitness Summit & Exposition in Dallas, Texas. Wendy Repovich, Ph.D., FACSM, andJanet Peterson, Dr.P.H., FACSM, set out to debunk the “Top 10 Nutrition Myths.”

According to Repovich and Peterson, these nutrition myths are:

10. Eating carbohydrates makes you fat. Cutting carbs from your diet may have short-term weight loss benefits due to water loss from a decrease in carbohydrate stores, but eating carbs in moderation does not directly lead to weight gain. The body uses carbs for energy, and going too long without them can cause lethargy.

9. Drink eight, 8-oz. glasses of water per day. You should replace water lost through breathing, excrement and sweating each day – but that doesn’t necessarily total 64 ounces of water. It’s hard to measure the exact amount of water you have consumed daily in food and drink, but if your urine is pale yellow, you’re doing a good job. If it’s a darker yellow, drink more H2O.

8. Brown grain products are whole grain products. Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is whole grain, and try to get three-ounce equivalents of whole grains per day to reduce the risk of heart disease, diabetes, and stroke.

7. Eating eggs will raise your cholesterol. This myth began because egg yolks have the most concentrated amount of cholesterol of any food. However, there’s not enough cholesterol there to pose health risks if eggs are eaten in moderation. Studies suggest that eating one egg per day will not raise cholesterol levels and that eggs are actually a great source of nutrients.

6. All alcohol is bad for you. Again, moderation is key. Six ounces of wine and 12 ounces of beer are considered moderate amounts, and should not pose any adverse health effects to the average healthy adult. All alcohol is an anticoagulant and red wine also contains antioxidants, so drinking a small amount daily can be beneficial.

5. Vitamin supplements are necessary for everyone. If you eat a variety of fruits, vegetables, and whole grains, along with moderate amounts of a variety of low-fat dairy and protein and the right quantity of calories, you don’t need to supplement. Most Americans do not, so a multi-vitamin might be good. Special vitamin supplements are also recommended for people who are pregnant or have nutritional disorders.

4. Consuming extra protein is necessary to build muscle mass. Contrary to claims of some protein supplement companies, consuming extra protein does nothing to bulk up muscle unless you are also doing significant weight training at the same time. Even then the increased requirement can easily come from food. A potential problem with supplements is the body has to work overtime to get rid of excess protein, and can become distressed as a result.

3. Eating fiber causes problems if you have irritable bowel syndrome (IBS). There are two kinds of fiber: soluble and insoluble. Insoluble fiber can cause problems in IBS sufferers; soluble fiber, however, is more easily absorbed by the body and helps prevent constipation for those with IBS. Soluble fiber is found in most grains.

2. Eating immediately after a workout will improve recovery. Endurance athletes need to take in carbohydrates immediately after a workout to replace glycogen stores, and a small amount of protein with the drink enhances the effect. Drinking low-fat chocolate milk or a carbohydrate drink, like Gatorade, is better for the body, as they replace glycogen stores lost during exercise. Protein is not going to help build muscle, so strength athletes do not need to eat immediately following their workout.

1. Type 2 diabetes can be prevented by eating foods low on the glycemic index. High levels of glucose are not what “cause” diabetes; the disease is caused by the body’s resistance to insulin. Foods high on the glycemic index can cause glucose levels to spike, but this is just an indicator of the presence of diabetes, not the root cause.

Article adapted by MD Sports Weblog from original press release.

Get Strong! Stay Strong!


  1. […] read the rest of this blog post here… Top 10 Nutrition Myths Dispelled Share this post with your friends: These icons link to social bookmarking sites where readers […]

  2. […] admin wrote an interesting post today onHere’s a quick excerptPH, FACSM, set out to debunk the “Top 10 Nutrition Myths.” According to Repovich and Peterson, these nutrition myths are:. 10. Eating carbohydrates makes you fat. Cutting carbs from your diet may have short-term weight loss benefits … […]

  3. Leslie says:

    I would say most of the population would benefit from a nutritional supplement. I have been doing lots of research and have started an online biz in this area. DNA assessments provide information about likely nutritional deficiencies in your body that can result in the increased risk for multiple diseases. We are providing supplements individually formulated based on a DNA assessment. I could go on an on as I’m very passionate about what these supplements can do for preventative health. I encourage you to check it out…My customer web page is

  4. Good post Chris!

    Here’s my beef with carbos… people need to distinguish between good carbs and bad carbs. Bad carbs (simple, refined sugars like white bread, crackers, tortillas, white rice, etc) can make you fat. Eating plenty of good whole grain carbs leads to stable blood sugar levels, keeps energy high and manages healthy weight.

    Again, good job.

  5. chriskolba says:

    @ Leslie, I would tend to agree with you that most people need a nutritional supplement primarily due to the poor quality of food and the poor food choices people make. The area of nutrigenomics is very interesting and seems to make sense.

    @ DR Baryy, thanks for the feedback! I agree, most people think a carb is a carb and fail to realize the benefit of eating good carbs.

  6. chriskolba says:

    So Leslie, tell me how I can utilize your business opportunities for my self.
    Is it a multi level marketing program?

  7. Good nutrition should be common sense – and I think that deep down we all have a pretty good idea of what is and isn’t good for our bodies.

    If you have any questions about your nutrition, then do some research – don’t take your “gym” buddy’s advice.

    Great post Chris – Keep ’em coming.

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