MYTH 1: PROTEIN SUPPLEMENTS ARE A MUST FOR BUILDING MUSCLES

One of the biggest myths is that eating large amounts of protein equates to big biceps! Strength athletes – or those involved in high-volume, high-intensity training – do have higher protein requirements (1.2-2.0 per kg bodyweight per day) than endurance athletes (1.2-1.8g per kg bodyweight per day), who have higher requirements than the general sedentary population (0.8-1.2 per kg bodyweight per day). However, providing energy requirements are met, a healthy diet will provide enough protein to meet any increased requirements. Protein should ideally be evenly distributed every three to four hours across the day. Post workout, the addition of 20-25g of protein will promote muscle repair. Ultimately, however, muscle is gained through a combination of resistance training and a diet that contains adequate energy and carbohydrate. If you only focus on protein without enough carbs, then your body will use the protein for energy instead of muscle building. Additionally, too little carbohydrate will lead to low energy levels, which make it very difficult for you to train and perform at your best. 

MYTH 2: COCONUT WATER WORKS AS WELL AS A SPORTS DRINK

Coconut water contains sugar and electrolytes (especially potassium) therefore may be better for rehydration after a longer workout  (over a hour)than plain water . However, the main electrolyte in sweat is sodium and isotonic sports drinks like Lucozade Sport have more sodium than coconut; thus, if you are a hardcore athlete, for optimal rehydration that is what you need.

and carbohydrate. If you only focus on protein without enough carbs, then your body will use the protein for energy instead of muscle building. Additionally, too little carbohydrate will lead to low energy levels, which make it very difficult for you to train and perform at your best. 

MYTH 3: WHEN YOUR BODY NEEDS FLUIDS, YOU WILL FEEL THIRSTY

Thirst is not a reliable gauge of fluid needed during exercise. In fact, by the time you feel thirsty during a workout or competition, you are already dehydrated (i.e., you have already lost about 2% or more of bodyweight as fluid). A decrease in exercise performance typically occurs at this point.

MYTH 4: YOU CAN’T PERFORM OPTIMALLY WITH A VEGAN DIET

vegan athletes can – and do – excel in sport. The key to eating an effective vegan sports diet is to include enough leucine, the essential amino acid that triggers muscle synthesis. By swapping animal proteins for plant protein, you reduce your leucine intake by about 50%. For athletes, consuming 2.5g of leucine every three to four hours during the day optimises muscular development. This means that vegan athletes need to eat adequate nuts, soy foods, lentils, beans and other plant protein regularly at every meal and snack. A good vegan diet must be well planned.