How much do you know about fitness nutrition? -

How much do you know about fitness nutrition? 09/07/2011

True or False? To lose weight or be healthy you should give up coffee.

·       False. There is absolutely no evidence that coffee affects weight or health negatively. On the contrary, many studies have shown it to boast health benefits. The polyphenols in coffee is the number 1 source of antioxidants in the Western World and in some studies has been associated with lower incidences of dementia, Parkinson’s disease and Type 2 diabetes. Do make sure that you drink plenty of water as the caffeine in coffee can act as a diuretic possibly causing dehydration. For every cup of coffee you have, ideally you’ll want to drink an additional cup of water afterwards.

True or False? If I exercise often enough, I can eat whatever I want.

·       False. Although exercise is a powerful weight control tool, it is unfortunately not sufficient to control a persons weight in the long term and certainly cannot combat the negative effects on health that have been associated with consumption of “junk foods” such as refined sugar, grains, alcohol and fried foods. Not to mention the risk of injury associated with over-exercising or the possibility that one may lose interest in exercise but still maintain poor nutrition habits. The best approach is to learn good nutrition habits early on, along with a safe and effective workout regimen.

True or False? Whole milk is healthier than skim milk

·       True. Many people think that the saturated fat found in full fat dairy like whole milk is bad for you and associated with weight gain and heart disease. However, studies have shown that whole milk can actually help control weight since calcium binds with fat in the food digesting in your gut, meaning that you absorb less fat. Also, since the fat has been removed from skim milk, more of the remaining sugars are able to react with your insulin levels. Not a good thing for those sensitive to insulin fluctuations. The fat in milk helps provide satiety therefore helping you feel full longer and eating less throughout the day. Whole milk does however provide more calories per ounce, so enjoy in moderation, or for a happy medium, choose low-fat or 2% dairy products.

True or False? Some foods are so healthy that you can eat as much as you want, while some junk foods should never be eaten.

·       False. Too much of ANY food no matter how healthy can have undesirable side effects. Most vegetables, especially leafy greens, are so calorically light that overdosing on them is nearly impossible, however some dense foods, such as fried foods and sugary sweets tend to produce ill effects even in relatively small doses. The key to optimum health is to eat a wide variety of foods and choose those that offer the most nutrition per quantity. Never say never, because today’s demonized foods will be tomorrows glorified health foods. Enjoying all foods in moderation is the best strategy to stay healthy and lean throughout your lifetime.

True or False? “Fat Free” means “Healthy” and I can eat more because it’s lower in calories.

·       False: When foods are made “Fat Free” manufacturers remove the natural sources of fat often times disturbing the satiating and palatability of the foods. What is lost in taste and texture has to be made up for in sugar, sodium and thickeners, and the result is that the eater is left hungry and searching for more food. By consuming more of the lower calorie foods, you may end up eating more calories total than if you had enjoyed in moderation the “regular” foods.

True or False? In order to maintain ones weight calories consumed must equal calories burned.

·       True: This is called the energy balance. Since calories are a unit of energy and exercise utilizes this energy, we are able to predict weight gains or losses by measuring the amount of calories in versus calories out. However, studies have shown that it’s not necessarily how much you eat but what kind of food you eat that ultimately determines weight control. Foods most common with weight gain were: French fries, potato chips, sugary drinks, meats, sweets and refined grains. The foods most associated with weight loss were yogurt, nuts, whole grains, fruits, and vegetables.

Calorie counting has proven to be successful, but so have diets rich and abundant in healthier food choices. If you had the choice between obsessively counting and tracking everything you eat or eating abundantly those foods associated with health which would you choose?

True or False? Nutrition alone can control a person’s weight.

·       True: Diet does play the major role in weight control, but exercise is not to be taken for granted either. While it is possible to lose weight rapidly and even permanently with dietary changes, a lean and healthy body is going to be built through a sound and sustainable diet and workout plan. Diet alone and/or exercise alone will not be able to reach ideal fitness goals, but a combination of the two can produce phenomenal results. Since muscles are metabolically “expensive” exercising them will allow one to eat more calories while maintaining a low fat percentage.

True or False? To build muscle you must drink a protein shake after every workout.

·       False. Protein shakes have become a popular substitute for post-workout meals because of their convenience and lack of required thought process. Real food provides as much, if not more and better nutrition than a protein shake. Do not be swayed by advertising that promises muscle gains or fat loss. Healthy foods can provide exactly the nutrition you need to build and maintain a strong and healthy body. Consuming protein shakes may indeed provide the nutrition your body needs post workout, but they are not the only option or a guaranteed way to get results.

True or False? Working out and dieting can change a person’s body shape.

·       True. The combination of workout and diet together can have transformational effects on a person’s body. Despite genetic predispositions, health behaviors have been proven to have profound effects on body shapes.

True or False? Exercising on an empty stomach will help burn more fat.

·       False. When food is consumed it’s converted into glycogen. When you exercise you are using the glycogen stores in your muscles. When all the glycogen is depleted, the body reverts to using up muscle tissue for energy. Fat is the least preferred fuel for exercising, especially in light to moderate intensity exercise. When exercising on an empty stomach the body receives signal that glycogen is low and therefore the next fuel to reach for is muscle tissue, and finally, fatty tissues. The best strategy for maximum leanness is to eat frequently to keep glycogen stores full and exercise intensely for short bouts of time. Intense exercise such as sprints or heavy lifts stimulates fat loss better than low-intensity exercise.

True or False? You have to eat within the half hour after exercise or else your efforts are wasted.

·       False. It is a good idea to replace the muscles lost glycogen stores soon after exercising but there is no evidence to show that exact timing of your post workout meal will have any significant change in your long term result.

True or False? It takes x weeks to see results from a new diet and fitness plan.

·       False. Results will vary. It depends greatly on the individual, the amount of effort put in to the plan and the severity of results expected.

True or False? Carbs are bad.

·       False. Carbohydrates have gotten a bad reputation recently, but looking back through history it is clear to see that not only are carbohydrates okay to eat, they are a staple of human nutrition. The healthiest and fittest carbohydrates are whole grains like oats, rice, and wheat, other good choices include potatoes, yams, and other starchy vegetables and roots. Carbohydrates provide a great source of energy and satiety from meals. If you have ever tried a low-carbohydrate diet, you know that it is difficult to sustain.

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