Men: Don't fall for these 4 nutrition myths

Sure, the internet is jam-packed with fitness and diet advice. The problem? Most of it is nonsense. To find helpful tips, you have to sift through misinformation, misunderstandings and downright lies.

Along with Advanced Sports Dietitian Lisa Middleton, we’ve put four food myths for men under the microscope – so you can eat happily and get down to the real business of working out instead of sweating the small stuff.

1. "Pack on the protein!"

Picture a muscle-bound bodybuilder sitting down for dinner. What are they eating? Chances are you’re visualizing a plate of pure protein – like a stack of boiled chicken breasts.

That’s the protein myth for you. A lot of us think that loading up on lean protein is the key to building muscle. Actually, too much protein is like too much of anything: unhelpful at best, and unhealthy at worst.

“Your body can only absorb so much protein, and it excretes the excess,” says Lisa. “As a rough guide per day, an inactive man requires 1g per kilogram of body weight (a kilogram is 2.2 pounds), while for an active man with a goal to build muscle, up to 2g per kilogram of body weight is plenty – and it’s best to spread it out in portions of 25-30g (about 0.88-1.05 oz) rather than eat it in one go.”

Plus, if you’re getting loads of your daily calories from protein, chances are you’re cutting back on something else like fruit, vegetables or wholegrains to fit it in. You could miss out on vitamins and minerals – including key immune-boosting nutrients – and find workouts and recovery much harder.

2. "Fear fat"

A lot of people will say that the easiest way to get a sleek physique is to cut fat out of your diet. While it’s true that too many processed fatty foods will hurt the hard work you’re doing in the gym, fat isn’t the enemy.

“Monounsaturated fats – found in avocado, olive oil and nuts – and polyunsaturated fats – in particular those essential omega-3s you get from fish like salmon – support overall health, as well as helping you feel fuller and more satisfied,” says Lisa. “The key is choosing wisely, and cutting back on highly processed foods containing saturated fats and trans fats, often from hydrogenated vegetable oils.”

While we’re not promoting a full-on keto approach, you can still achieve toned muscle definition and a healthy body fat percentage with a diet that includes regular amounts of ‘good’ fats. Use healthy fats to support your fitness by trying Dan Churchill’s DIY Trail Mix as a strategic pre-workout snack.

3. "Fasting is foolproof"

Intermittent fasting (or ‘IF’) is all the rage at the moment. But that doesn’t mean it works for everyone.

“It’s touted as a one-size-fits-all solution, but success will depend on a whole range of factors, including your overall health, body type, work schedule, sleep pattern and fitness goals,” Lisa says.Most studies on IF have focused on weight loss, and early studies into muscle loss/growth with IF suggest that while it may not cause muscle loss, it probably also not ideal for gains. Muscle growth requires an excess of calories, so trying to fit them into the ‘feeding’ window between fasts might just feel like you’re constantly stuffing yourself. Depending on how much IF reduces your calorie intake, you may even find your exercise performance slips and you end up losing ground on your fitness journey.

4. "All calories are created equal"

We all know that guy who uses anything and everything to bulk up, chowing down on double bacon cheeseburgers washed down with a shake. But an intense workout regime that calls for extra calories isn’t an excuse to throw everything you know about nutritious food choices out of the window.

“Just because a food is high-calorie doesn’t make it a great bulking option,” Lisa says. “Quality of protein is key, and many processed foods lack the right type.”

Eating and burning junk food calories instead of nutrient-dense whole foods can negatively impact on your immune system, sleep patterns, mood and overall health. Being healthy is the first priority of any fitness journey, which means following a balanced meal plan. Not that we’re banning the occasional treat meal, but one of Sergio Perera’s Smoky Grilled Steak Tacos will support your workouts much better – and taste better – than the fast food alternative.