Foods that are high in protein! Proteins are metabolized in the liver this is known as the urea cycle , where ammonia a by-product of protein metabolism is converted to urea.

Then the urea is filtered and excreted out of the body via the kidneys. The biggest protein myth is that intake of too much protein can overwhelm the kidneys and cause damage.

However, MULTIPLE studies have shown over many years that this is not true. The recommended dietary allowance for protein is 0.

However, it has been shown that this amount is much too low for the average individual, especially active individuals.

The international society of sports nutrition ISSN recommends that healthy, active individuals should consume between 1. Unless an individual is suffering from severe kidney damage, high protein intake will not cause health problems.

Even in cases where patients have kidney damage, their protein needs are elevated. For example, a patient with CKD on dialysis should still be getting High protein diets also improve body composition, increase satiation, and improve various metabolic markers.

Supplements are a multibillion-dollar industry. While they can help, they are not always necessary. Therefore, before choosing to consume a supplement you should check to see if you are consuming a reliable product.

For performance-enhancing supplements you should look for these three logos:. For vitamins and individual nutrients look for USP verified marks. Takeaway… Supplements can help fill the gaps of nutrients you may be lacking in your diet.

However, you cannot out supplement a bad diet. For individuals looking to enhance their performance and get an extra advantage over their opponents, nutrient timing can be very useful.

However, are the windows of nutrient consumption necessary for everyone? The biggest nutrient timing myth is that you MUST consume protein within 30 minutes to an hour after your workout. This is not true.

The benefit of protein consumption on enhancing muscle recovery is largely dependent on the last protein-rich meal you consumed. Additionally, while the benefits of protein consumption are most rapid in the first two hours following exercise, consumption beyond that time frame still provides considerable benefit.

Protein consumption at any time is beneficial. If it is feasible to consume protein immediately after your workout, this will be beneficial. If you can't consume protein for a few hours after your workout, it will still be beneficial.

See also: Nutrient Timing. It is a common belief that going on a juice cleanse can quickly shed pounds and melt fat.

Additionally, fans of this practice claim it can alkalize change the pH of your blood and detoxify your liver and cells. First, any significant weight loss as a result of a juice cleanse is coming mainly from water and potentially muscle.

Juices are rich in vitamins and minerals but lack fiber , protein, and healthy fats. Important components to a healthy diet. Second, the pH of blood is VERY tightly regulated. It must be maintained within a narrow range of 7.

Consuming juices will not change the pH of the blood. Third, the liver and kidney's main purpose is to detoxify the body. Going on a juice cleanse is not going to enhance this process.

The biggest nutrition myth in existence is that carbohydrates are bad for you and lead to weight gain. This is FALSE. Carbohydrates are a very important macronutrient in our diets. They contain many essential vitamins and minerals needed to support various metabolic functions. Additionally, carbohydrates are the preferred fuel source for our brain and every other cell in our body!

When we consume carbohydrates, we either use them for energy or store them in our muscles and liver. When muscle stores are fully saturated, carbohydrates are then converted to fat for extra storage in the body. Therefore, consuming moderate amounts of bread or pasta in your diet will not lead to significant weight gain.

When you're working with a client that asks one of these common questions, it is always important to inquire more about the topic, why it matters to them, and ask where they found the information.

Referring clients to credible sources and science articles will always be a great way to dispel any misconceptions they have. Unfortunately, so many myths exist because individuals attempt different diets or dieting methods to improve their body composition, fitness, or overall health.

When they experience the success, they often proclaim it's the only solution and everyone should adopt the diet or practice. Alas, every individual is different and has different needs. There is no one size fits all solution when it comes to nutrition.

The best practice is to create an individualized program for your client that they can easily adhere to over a long period. Her first introduction to working with professional athletes was back in when she worked at the UFC performance institute in Las Vegas, Nevada.

Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC.

The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy.

Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University. You can find her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness.

Weight Loss Nutrition 10 Nutrition Myths You Would Do Best to Ignore. Myth 1: Low-Calorie Diets The biggest mistake individuals make when decreasing calorie intake is consuming too few calories. Myth 2: Fats Consuming fat does not equate to adding fat to your body.

Myth 3: Breakfast: Is it the most important meal of the day? Myth 4: Plant-Based Diets Everyone who has adopted a vegan or vegetarian diet claims it is the best thing you can do for your health and longevity. Just grab a fat burner and your six pack will be waiting for you at the end of the bottle.

There are some studies that have found that cayenne pepper , for instance, which is in just about every fat loss product out there, does increase the amount of calories you burn.

But a lot of studies put it in the area of 5 to 10 calories , and some research shows no effect at all. Now for some people, that still matters a lot. Popping a fat burner might be useful in that instance, as there are plenty of fat burners that probably burn around one to two hundred calories.

Some older studies from the s found that eating more protein resulted in more waste filtration from the kidneys, so they thought the kidneys were undergoing unnecessary stress. Sometimes, people with kidney problems are often advised to go on low protein diets, yes.

Or conversely, that not eating frequently — say, skipping breakfast — causes you to gain fat. Not true. A lot of people will tell you that because fasting increases the amount of growth hormone in the body, fasting helps you to build muscle.

But for the average person, even the one with a six pack, meal timing has no real, practical benefit. A study had a great example: when comparing people trying to lose weight over a period of eight weeks, people eating every day lost as much weight as people eating every other day when the calories were the same.

If fasting helps you control your calories better, or if not fasting helps you control your calories better, then do what works for you! Neither is really that superior; it comes down to individual preference.

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Forsch Komplementmed. von Herrath D, et al. Glomerular filtration rate in response to an acute protein load. Blood Purif. Knight EL, et al. The impact of protein intake on renal function decline in women with normal renal function or mild renal insufficiency. Ann Intern Med.

Beasley JM, et al. Higher biomarker-calibrated protein intake is not associated with impaired renal function in postmenopausal women. J Nutr. Antonio J, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males.