Newspaper article Daily News (Warwick, Australia)

Everyone's an Expert

Newspaper article Daily News (Warwick, Australia)

Everyone's an Expert

Article excerpt

Byline: Kathleen Alleaume

TODAY, anyone with washboard abs is a fitness expert, whether their accomplishments are naturally attained or not.

But one thing's for sure - there's a whole lot of BS advice from people who probably aren't qualified to give it.

Whether you're looking to shed body fat or bulk up, there is a trove of conflicting information - some reliable, some not. Here are the top ones.

Myth 1: More protein equals more muscle

Unless you down a protein shake right after your sweat sesh, you have wasted your entire workout, right? Sure, protein serves as the building blocks for muscle, but the notion that eating more protein equals more muscle is not exactly correct.

"To build muscle mass, energy intake (ideally a combination of protein and carbs) needs to be in surplus of expenditure and in combination with a consistent strength program," says Dr Dominique Condo, spokeswoman for Sports Dietitians Australia and lecturer in Nutrition and Dietetics at Deakin University.

Where these calories come from is important, as just filling up on empty calories (e.g. highly processed bars) may affect body composition (e.g. body fat) compared to getting these calories from whole food sources.

"Athletes or body builders may have a slightly higher protein requirement, but it is still not huge and many athletes exceed it."

So, while protein is important for muscle building, Condo says none of us should be having more than two grams of protein per kg body weight a day, as biting off more than you can chew may contribute to weight gain.

Myth 2: Fat can turn into muscle (or vice versa)

Muscle and fat are two totally different sets of tissue so there is no direct conversion between the two.

"When you exercise muscles grow more blood vessels (and more muscle mass accordingly), not newly created muscle tissue. When you don't exercise the opposite happens - the body begins to reduce the size of capillaries, and muscles decrease in size," Condo says. …

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