Nutrition Myths
and the
Truth about Carbohydrates
By: Kirk Vidrine
Kirk Vidrine
Master’s Degree Human Nutrition
Dr. Mike Keenan
Resistant Starch
Sodium Butyrate
Body Fat
Fitness Professional
10 years
Spectrum Fitness
Complete fitness
Everyday Nutrition
The Problem
The Problem
Obesity has a strong correlated to high
mortality diseases
Estimated 325,000 deaths annually
Direct health care cost of $78 billion dollars
annually
Over 9% of total health care cost
Diets to the Rescue
Myth 1:
The hCG Diet
hCG is the pregnancy hormone
British endocrinologist Albert T. W. Simeons'
Theory: hCG increases weight loss, spares
protein and reduces hunger
hCG Diet
Problem 1: lack of evidence
1 study in the 70's showed results
Protocol for most studies is a 500 kcal/day with hCG
injections
Every study since has shown no results
No significant research since the late 90's
hCG Diet
Bottom line
hCG has no effect on weight loss or
appetite suppression
hCG diet weight loss is due to
starvation and placebo effects
Myth 2:
Skipping meals is the best method to lose weight
Theory: Reducing meals should lower
calories and lead to weight loss
Myth 2:
Skipping meals is the best method to lose weight
Problem 1: Metabolism slow down
The Horse and Bear theory
Myth 2:
Skipping meals is the best method to lose weight
Problem 2: Rebound overconsumption
Skipping meals increases hunger
hormones
Skipping meals may lead to
compensation eating and weight gain
Myth 2:
Skipping meals is the best method to lose weight
Bottom line
Skipping meals reduces your metabolism and leads
to overeating
Small, frequent meals improves food choices and
fat loss
Try to eat 4-5 times a day
Myth 3:
You should not eat after you workout
Theory: If you don't eat after working
out your body will continue to burn
extra body fat
Myth 3:
You should not eat after you workout
Problem 1: Muscle and metabolism loss
Exercise causes Glucose loss & muscle
damage
Not eating after working out may impair
muscle development
Myth 3:
You should not eat after you workout
Window of muscle opportunity
•3-6 hours post workout
•Carbohydrates 20-40 grams
•Protein 20 grams
Muscles increase metabolism
70% of your calorie output happens outside the gym.
Myth 3:
You should not eat after you workout
Bottom line
Eating within 3 hours after you workout
•Improves muscle recovery
•Improves muscle performance
•May improve long term fat loss
Myth 4:
If you don't eat fat, you can't get fat.
Theory:
• Carbohydrates are for energy
• Protein is for muscle
• Fat is for fat
Therefore if you don't eat fat, you can't get
fat
Myth 4:
If you don't eat fat, you can't get fat.
Problem 1: Fat is essential
Dietary fat is necessary for biological functions
Essential fatty acids can't be made within the body
Some fats have shown health and body fat benefits
•Olive oil
•Fish oil
•Nuts and seeds
Myth 4:
If you don't eat fat, you can't get fat.
Problem 2: the 80's
Fat gram = 9 calories
Carbohydrate and Protein grams = 4 calories
Low fat = low calories = weight loss
Walter Willett study
Dietary fat % decreased
Calorie intake and body weight increased
Myth 4:
If you don't eat fat, you can't get fat.
Problem 3: built to be fat
Starvation has been a major problem
throughout history
Body fat is a safety mechanism
Myth 4:
If you don't eat fat, you can't get fat.
Bottom line
Fat is a necessary health nutrient with health
benefits
Any Nutrient which contains calories can be
converted onto body fat
Try to consume health fats such as olive oil, fish oil
and nuts or seeds
Myth 5:
More Protein = Larger Muscles
Theory :
Muscle is made from protein, therefore
The more protein you eat the larger you muscles will
grow
Myth 5:
More Protein = Larger Muscle
Lemon's study
Assessed nitrogen balance of new exercisers with low (0.8 g/kg) to
moderate (1.6 - 1.8 g/kg) protein intakes
Exercisers with moderate protein intakes had a positive nitrogen
balance
Exercisers with low protein intakes had a negative nitrogen balance
Study suggests increased protein intake is needed for muscle
development
Myth 5:
More Protein = Larger Muscles
Many more studies
Assessed protein balance of exercisers with :
Low (0.66 g/kg - 0.8g / kg)
Moderate (1.4 - 2.4 g/kg)
High protein (2.8 - 3.6 kg/kg)
Similar findings as lemon, but....
Higher protein diets showed no greater benefits
Myth 5:
More Protein = Larger Muscles
If muscle is made from protein, then why doesn't the
body create more muscle with extra protein intake?
The body tries to be energy conservative
Muscle is energy expensive
Many protein sources are high in saturated fats
Myth 5:
More Protein = Larger Muscles
Bottom Line
Calories and protein are required for muscle repair
and growth
Moderate intakes of protein helps muscle
development in short term trials
Excessive protein intake is unnecessary for
stimulating muscle developement
Carbohydrates
Bad reputation, good reason
Blood Glucose, Insulin & Glucagon
Glucagon
Insulin
Eat
Forget to eat
Carbohydrates
When insulin is high, fat building is high
When glucagon is high, fat "burning" is
high
Carbohydrates increase blood glucose
levels
Skinny Countries
Results
What really works
Dena (2003) JAMA
107 articles
3,268 participants
No difference with Carbohydrate intake
Major difference
Starting weight
Total calories
Total time on diet
Carbohydrates
Fat metabolism is dynamic
Net body fat levels
Weird fact : protein has a larger gram
for gram insulin secretion rate than
carbohydrates
Good Carbohydrates?
High quality carbohydrates have shown health benefits:
Cancer prevention (particularly colon)
Cardiovascular health
Weight/fat loss
Fruits
Vegetables
Whole grain, high fiber starches
Beans and legumes
Sweet potatoes or yams
Good Carbohydrates?
High Carbohydrate User
Clearance Bass
Lawyer
Bodybuilder
Fitness author
Carbohydrate advocate
Review
Stay away from hCG
Eat small frequent meals throughout the day
Eat within 3 hours after exercising
Excessive intakes of protein are unnecessary for muscle
development
Any macronutrient can increase or decrease body fat, the
key is to eat healthy foods choices
Questions