Bodybuilding Mythbusters

[buckeye185]

The old, 'high protein diet is bad for your kidneys.'

http://www.ncbi.nlm.nih.gov/pubmed/16174292

One of the typical mum arguments, as has been well established, a high protein diet holds NO health risks provided there is no heridetary or pre-existing conditions.


'While protein restriction may be appropriate for treatment of existing kidney disease, we find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons after centuries of a high protein Western diet.'

thanks for posting this man. i'm a strength coach at a high school and i sometimes hesitate to recommend a super-high protein diet because i honestly wasn't sure if it hurt kidneys or not (i don't personally care, i have a high protein diet regardless, but giving advice to kids is different). now i can direct them to a scientific source when they say "but (blank) said my kidneys will fall out"

[DDon1996]

Bumping for great justice.

[Sack-tastic]

Spot Reduction

and

More reps= more fat burning

http://www.exrx.net/WeightTraining/Myths.html

Interesting read.

[perryvillelax93]

Another question just came to mind. In reference to the meal frequency and post-workout studies, how does this information relate to pre-bed/morning nutrition? Should slow digesting foods (fats, casein, etc) still be eaten before bed and fast digesting upon waking? Or does the meal frequency study refute this?

[xNYG]

Another question just came to mind. In reference to the meal frequency and post-workout studies, how does this information relate to pre-bed/morning nutrition? Should slow digesting foods (fats, casein, etc) still be eaten before bed and fast digesting upon waking? Or does the meal frequency study refute this?

Studies show that there are no significant differences in the digestion rates of whey/casein, slow/fast digesting carbs.

[saints-fan]

I respect all of these studies...BUT...these studies did not envolve with an individual in the bodybuilding sport. So i believe the meal frequency and all is a must for bodybuilding.

[xNYG]

I respect all of these studies...BUT...these studies did not envolve with an individual in the bodybuilding sport. So i believe the meal frequency and all is a must for bodybuilding.

http://www.ncbi.nlm.nih.gov/pubmed/21045172

[achevy21]

I respect all of these studies...BUT...these studies did not envolve with an individual in the bodybuilding sport. So i believe the meal frequency and all is a must for bodybuilding.

145 pounds, i see its working for ya

[DDon1996]

Another question just came to mind. In reference to the meal frequency and post-workout studies, how does this information relate to pre-bed/morning nutrition? Should slow digesting foods (fats, casein, etc) still be eaten before bed and fast digesting upon waking? Or does the meal frequency study refute this?

Sort of. Here's some more for ya.

"The beginnings of body protein losses occur after roughly 20-24 hrs of eating zippo. Thus, if you're saying that skipping dinner is generally not conducive to the goal of gaining muscle at a maximal rate, then fine. However, if you don't skip dinner, then the difference between this type of protein or that is much ado about nothing."
- Aragon


"Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be liberated & absorbed into the bloodstream."

- Norton

There are VERY specific circumstances in which it matters (EG you're doing multiple endurance training sessions per day fasted). None of us do that ****, so it doesn't matter to us.

Studies show that there are no significant differences in the digestion rates of whey/casein, slow/fast digesting carbs.

Kind of. They do have different digestion rates, they just generally don't matter.

I respect all of these studies...BUT...these studies did not envolve with an individual in the bodybuilding sport. So i believe the meal frequency and all is a must for bodybuilding.

Dr. Layne Norton IS a pro natty bodybuilder, and almost all of his work is directly related. Alan Aragon also specifically does work in the bodybuilding field.

Find me a study done on a 176 pound 5'6" 14 year old with blue eyes who speaks fluent English and is studying German in high school as of January 24th, 2011.

Bodybuilders are not of another species.

will diet have any affect on blood cholesterol levels?

Yes. If you refer to one of the studies in the original post, as well as the studies on dietary fat, you'll see they all have some effect on lipids.

145 pounds, i see its working for ya

Lol'd.


Edit: I hit every new question I saw, if I missed yours, please redirect me.

[perryvillelax93]

Ah thanks for the info man. Makes things a hell of a lot simpler diet wise. Still going to eat my giant scoop of PB and milk before bed for deliciousness though.

[Mazkulin]

Some good stuff guys. Keep it up

[BitterBlossom]

k I'm finally home from walgreens. Let it be known to all who see this. I hate working at walgreens. Anyway...

Cardio should not be done with weight training

The general argument for this ridiculous myth is - it will hinder muscle growth, or eat up more calories that stop you from bulking.

The honest truth is: cardio eats up calories. So what is the solution for this? Consume more calories. What happens if you don't consume more calories? You lose weight. This is where that god awful myth comes from.

So if your diet is in check, that means you won't lose any muscle mass. However, even with this cleared up - many people still wonder why they should use some of their precious time to do cardio training.

I will first post this link - which lists all of the benefits of performing aerobic exercise(aka cardiorespiratory training.)

http://faculty.weber.edu/molpin/exercisebenefits.html

Dr. Michael Olpin's education includes:

B.S. Pyschology. BYU
M.S. Health Promotion. BYU
PH.D Health Education

As you can see, this source is more then credible for anyone unsure about whether these vast multitude of benefits is a collection of crap or not. However this link is absolutely filled with information. This information is for the general public, but many of the benefits are essential for weightlifters. For example:

1. Get more oxygen and nutrients into the cells throughout the body
2. An increase in capillarization will increase the amount of places nutrients can pass out of the blood into cells
3. Increase in anaerobic threshold - allows you to work or exercise longer at a higher level before a significant level of lactic acid builds up
4. Increases blood hemoglobin levels - which makes much more efficient use of inhaled air to use the oxygen so you can do more work without getting tired
5. Increase respiratory muscle strength and endurance
6. Increases the body's ability to utilize fat as an energy source during physical activity
7. Decreases body fat
8. Increase V02 max - increases the total amount of work you can do at any workload
9. Increases the body's ability to remove waste products
10. Aids in digestion of food
11. Increases growth hormone production
12. Increases thickness of cartilage in the joints
13. Increases the strength of connective tissue such as ligaments and joints
14. Helps to alleviate low back pain
15. Increases bone density
16. Maintains and increase muscle and joint flexibility
17. Increases overall muscle strength
18. Increases overall muscle endurance

These are merely the benefits to bodybuilders such as myself. Obviously, there is a much longer and much more detailed list of overall health benefits for anyone doing cardio.

For those who still confused at what this all means...cardio: makes your joints, connective tissues, muscles and bones stronger; burns fat and builds muscle; lets you use nutrients more efficiently; allows you to train longer and harder; enhances your recovery.

So as long as you have a good diet, cardio can be an effective tool to aiding bodybuilders in achieving their ultimate goal. Cheers.

[alan aragon]

This is an excellent thread. I think I'll stick it to the top.

[alan aragon]

The big myth: "Fap decreases the Testosterone level and bad affect to the bb'er"


Enlighten me ,broski !!!

I personally wouldn't waste energy dedicating any concern to the effects of masturbation on training adaptations.

[MrB1g]

Congrats on sticky Drake and thanks Alan.

[ChosenBrah]

Is there a correlation between dietary cholesterol and blood cholesterol?

[MrB1g]

At the gym so no studies, but the short answer is no, it has minimal effect.

[michael_xyz]

No, bullshit gets disproven everyday.


Will human anatomy change within 2 days, rendering the section I posted about squats invalid? No.


Will testosterone levels suddenly and inexplicably increase on a low-fat diet within the next 2 days? No.


Will the human metabolism change so that suddenly, eating multiple meals does indeed have some significant metabolic advantage? No.



The raw facts have NEVER been disproven, simply people's interpretations of them.




And what do you mean it's just to hard?

Nah I agree with most of them. I'm just saying that things do get disproved so you can't take a few studies and just say this is now 100% fact.

About the meals; I mean that I thought people advocated 6 meals throughout day so that it is easier to get enough nutrients in. I eat 6 meals a day and I'd find it very hard if I'd have to group 3 of those together into 2 meals. The effects may be the same but it's harder to eat so much in one sitting.

[monkeyfrogO.O]

Nah I agree with most of them. I'm just saying that things do get disproved so you can't take a few studies and just say this is now 100% fact.

About the meals; I mean that I thought people advocated 6 meals throughout day so that it is easier to get enough nutrients in. I eat 6 meals a day and I'd find it very hard if I'd have to group 3 of those together into 2 meals. The effects may be the same but it's harder to eat so much in one sitting.

invest in some more calorie dense food?

[plzquick]

Gym inactivity over a certain amount of time causes muscle loss? myth or not myth?

[batmanman]

good job to the guys posting peer reviewed empirical evidence

shame on the guys posting shiit from commercial websites

[AlphaSaiyan]

Does fapping lower test, does not fapping lower test.

Do cold showers raise test

[trogoth]

Carbs before bed? Bad or not?

[terahammer]

snap this got sticked. congrats

[Wiley87]

Congrats on the sticky, and thankyou for all of the above posts. Possibly one of the most informative threads I've seen for a very long time.

[DDon1996]

This is an excellent thread. I think I'll stick it to the top.

Woah- waking up to this was a shock! Thanks Alan! I appreciate it!

Is there a correlation between dietary cholesterol and blood cholesterol?

This is a common myth... Here's enough evidence to disprove it for the next 69 centuries:

http://www.ncbi.nlm.nih.gov/pubmed/9430080

"The misperception that dietary cholesterol determines blood cholesterol is held by many consumers in spite of evidence to the contrary. Many studies reported over the past 2 years have shown that dietary cholesterol is not a significant factor in an individual's plasma cholesterol level or cardiovascular disease (CVD) risk. Reports from the Lipid Research Clinics Research Prevalence Study and the Framingham Heart Study have shown that dietary cholesterol is not related to either blood cholesterol or heart disease deaths. In a similar manner, 10 clinical trials (1994 to 1996) of the effects of dietary cholesterol on blood lipids and lipoproteins indicate that addition of an egg or two a day to a low-fat diet has little if any effect on blood cholesterol levels. This observation was noted in young men and women with normal cholesterol levels as well as older subjects with elevated plasms cholesterol concentrations."


http://www.ncbi.nlm.nih.gov/pubmed/16340654

"We need to acknowledge that diverse healthy populations experience no risk in developing coronary heart disease by increasing their intake of cholesterol but, in contrast, they may have multiple beneficial effects by the inclusion of eggs in their regular diet."


http://www.ncbi.nlm.nih.gov/pubmed/7310532

"Change in cholesterol intake related to addition or deletion of two eggs in the daily diet had no significant effect on serum triglycerides, high density lipoprotein cholesterol, or relative lipoprotein concentrations."


http://www.ncbi.nlm.nih.gov/pubmed/2546416

"Reduction in dietary cholesterol below 400 mg/d produces no further substantial cholesterol lowering."

There may be some effect of DRASTIC changes in dietary cholesterol on lipid profiles, but I've never seen evidence suggesting so. Also- one of the studies ^^ said that subjects who DID experience a rise in LDL cholesterol as a result of dietary cholesterol intake also experienced a rise in HDL cholesterol.







It's early in the morning and I have to eat and head off to school- so I just threw in a response to the first myth I came across. I know there is more in the thread, and I'll hit those when I get home- provided no one else does.

[BHillz]

Lul, OP dun not got mod repped.

[matthew3881]

great post as always. in on 3nd page

edit: just read the whole thread while sitting in the library, so i am literally surrounded by knowledge. feelsgoodman.jpg
edit 2: if im the matt in the OP, im flattered. if im not, well then /wrists
edit 3: realized its definitely mattarama.. /cry

[CajunPballer]

Wowww. In on this super late!

Stickied and everything! Gangstaaa!

Do we have anything in this thread on G.I. yet??

.

[CajunPballer]

Lul, OP dun not got mod repped.

Alan is on spread for him. So he could't rep him.

.