I’m sure you’ve heard that, to build muscle, you must eat 6 meals per day. The same person that told you that lie may have also suggested that you bring your protein shake to the gym so that you can chug it immediately after your workout. You know, so that you don’t miss your “anabolic window” and end up losing your muscle mass.
Let me guess. He also suggested that you cut your carbs by 6pm to avoid fat storage at night, huh?
The good news is, he’s not purposely trying to misinform you. He really believes this bullshit. The bad news is, it’s killing your adherence to your diet plan and ruining your ability to follow a flexible and enjoyable approach.
Nutrition Lie #1 – You Must Eat 6 Meals Per Day to Build Muscle
Truth: Meal frequency is not very important and does absolutely nothing for improving your metabolism. As long as you’re in the right energy balance and using the proper macronutrient distribution (like we spoke about in Episode 2), you’ll build muscle just fine.
Nutrition Lie #2 – You Have A 15 Minute Anabolic Window Post-Workout
Truth: The idea that we must chug a protein shake filled with simple carbs post-workout is old and outdated. The reasoning was that following an intense training session, our glycogen stores would be depleted and thus our body would breakdown muscle-tissue to use for energy. However, more recent research has proved that an intense training session does not come even remotely close to depleting our glycogen stores (especially anyone who is following the guidelines mentioned in Episode 2).
Nutrition Lie #3 – Avoid Carbohydrates At Night
Truth: The time at which you consume your carbs does not dictate whether or not they will be stored as fat. What really determines whether or not nutrients are stored as fat is, again, total energy balance. So instead of worrying about avoiding carbohydrates at certain times of the day, focus on hitting your macronutrient (and micronutrient) intake for the day. Use the strategy mentioned in the episode to determine if you’re eating too much, too little, or the right amount.