When you’ve trained on the mats, coached clients through cleans, kettlebell swings, and meal prep execution, and watched everyday athletes chase their performance goals, you start to see the myths vs reality.
The claims that sound sexy.
Some strategies seem fresh and innovative.
And there are promises that seem too good to be true and usually are.
Here are five of the most persistent nutrition myths that still persist in fitness culture to this day. These myths can hold back your progress, make your habits harder, and limit your performance.
Let’s put these myths to rest.
Myth 1: Carbs Make You Fat, So Avoid Them
The belief that carbohydrates are always “bad” is one of the oldest myths in fitness. Over time, people started to think of “carbs” as just donuts and soda, forgetting that fruits, vegetables, rice, and oats are also carbohydrates.
Carbohydrates are your body’s preferred fuel source for high-intensity movement. In sprinting, lifting, grappling, and EMOMs. When you cut carbs too aggressively, especially around training, you’re cutting the fuel that keeps the engine running and ready for its highest performance.
Of course, someone who doesn’t move much and eats 400 grams of sugary carbs every day will gain fat. But if you’re an athlete training 4 to 6 times a week and still avoiding fruit, you’re likely to struggle with recovery, mental clarity, and performance.
Carbs are not the problem. The real issues are poor timing, portion sizes, and choosing the wrong sources. It’s important to know the difference.
Myth 2: More Protein Equals More Muscle
It’s easy to think of protein as a magic solution for building muscle. But the idea that you can just drink more shakes and automatically grow isn’t true. Your body can only use a certain amount of protein at a time, and anything extra just adds calories.
If your training lacks volume, intensity, or progression, no amount of protein will magically build muscle. If your sleep is poor, your recovery window is compromised. And if your stress is off the charts, you’ll break down more than you build.
Think of protein as a critical piece of the puzzle, but not the only one. Focus on consistent daily intake (spread across meals), quality sources (whole food > processed powders), and real recovery habits. You don’t get stronger just by eating. You get stronger by absorbing nutrients after solid training and real rest.
Myth 3: Fat Slows You Down, Avoid It
Fat was blamed during the low-fat trends of the 1980s and 1990s, and some people still avoid it. Even now, many choose “fat-free” salad dressing and worry that eating an avocado will hurt their progress.
The truth is, healthy fats are needed for hormone production, joint health, cell repair, and brain function. Athletes who avoid fat for too long often have trouble sleeping, joint pain, low libido, or hormone problems.
You don’t have to add butter to your coffee or eat only bacon to benefit from fat. But if you’re training hard and still eating like it’s the 1990s, you’re missing out on better performance.
Balance your macronutrients to build a strong foundation.
Myth 4: You Shouldn’t Eat After 7 PM
This one sticks around like gym chalk on a black shirt. The belief is: eating late = fat gain. But what the science actually says is this: calorie balance, nutrient timing, and daily movement matter far more than the clock.
If you train in the evening, work a night shift, or just eat dinner late, you’re not hurting your progress. It’s your routine. The real problem is eating junk food late at night, snacking without thinking, stress-eating, or skipping meals earlier.
For athletes, skipping a meal after training just because it’s late can lead to poor recovery and insufficient sleep. Your body doesn’t track time; it just needs the right fuel.
Myth 5: Supplements Replace Meals
Supplements have become a billion-dollar industry promising shortcuts. But the truth? They’re called supplements for a reason. They supplement a well-rounded diet. They don’t replace one.
If your diet isn’t steady, you don’t drink enough water, and your sleep is poor, no supplement will fix your performance.
Whey protein is fine when you’re on the go. Electrolytes help when training volume is high. But if you’re leaning on powders, bars, or mystery potions more than you’re eating real food? You’re missing the point.
Eating real food leads to real results. Supplements are optional, but hard work, recovery, and whole foods are essential.
Bonus Myth That Needs to Be Busted Once and For All
You Need BCAAs to Build Muscle and Recover
Branched-chain amino acids (BCAAs) have been marketed like magic, drink this neon liquid, build more muscle, recover faster, dominate your workouts. But if you’re eating enough complete protein daily (think eggs, meat, fish, dairy, or quality whey), you’re already getting all the BCAAs your body needs.
The truth is, BCAAs are only three out of nine essential amino acids, and they don’t work alone. Building and repairing muscle needs all of them. Taking BCAAs instead of full protein is like bringing only a few bricks to a construction site and expecting to build a whole building.
This myth sticks around because supplement companies make a lot of money from BCAAs. They’re cheap to produce, easy to flavor, and simple to market to people who want quick fixes or think more is always better. Unless you train for hours without eating or have a very low protein diet, BCAAs aren’t necessary.
The bottom line: If you get enough protein each day, you don’t need BCAAs. Save your money and enjoy a good meal instead.
Why This Actually Matters
I’ve been in boardrooms, meal prep kitchens, and war rooms. I’ve been a fighter and sat across from fighters who measure life in rounds, and clients who measure progress in PRs.
The pattern is always the same:
Myths confuse, limit, and delay growth. But once you break your nutrition down into simple truths, reality & function over fad, you become harder to fool, harder to distract, harder to derail.
Field Notes: Your Mission This Week
• Pick one myth above you’re still believing. Write it down. Then spend 10 minutes challenging it with real information.
• Swap one habit: Still avoiding carbs around workouts? Try a simple “safe” carb on a heavy day. Watch how recovery and hunger change.
• Track one metric: Not the scale. Maybe energy, sleep, or workout quality. Let that be your barometer, not guilt.
• Talk it out: Share one busted myth with someone—client, teammate, or partner. Watch the shift when you trade confusion for clarity.
Nutrition is more than just eating. It’s about being ready for training, workouts, and daily life with the right fuel to help you succeed, not hold you back.
Matt Shannon, Security Pro 