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There is so much information out there in the bodybuilding/fitness world that it is often difficult to decipher fact from fiction. In many cases we are left with what we term “broscience” – information passed down from one bro to another in the gym with no real scientific backing. Some things we hear in the gym are true, some are true but not optimal and some are just rubbish. So not unlike a bro shredding for a music festival, watch as I take this broscience and strip away the inessentials until the truth is revealed.
Myth # 1. No carbs before bed bro
The idea: Bros should not eat carbs before bed or after a certain time of day e.g. 2:41pm. The theoretical reason is that bros aren’t as active when they sleep so they are likely to not burn any calories and as such more likely to store those carbs as body fat.
The truth: In fact that idea is completely wrong. Weight gain/loss is more dependent on total daily caloric intake vs energy expenditure. So in terms of carbohydrates what matters is the total daily intake of carbohydrates not whether you eat them after a certain time. To add salt to the wound, carbohydrates are a muscle sparing macronutrient so depriving yourself completely of carbohydrates at night time leaves you more vulnerable to muscle catabolism.
The truth: Doing fasted cardio is one of the best ways to lose muscle in a hurry. Sure you may lose a small amount of extra fat doing fasted cardio. However when you don’t have any carbohydrates to use as energy for exercise muscle tissue can be broken down to help supply that energy. The funny thing is bodybuilders can be so obsessive about eating at certain times (especially before and after weight training) to maximise muscle growth and prevent muscle breakdown and yet some will deliberately deprive themselves of food before cardio. It doesn’t make sense bro!
The idea: Bros need to eat or consume a brotein shake within 30 minutes of the dumbbells touching the floor of their last set of chest presses or arm curls. If they miss the 30 minute window by even one second then they will almost certainly become catabolic and have to start bodybuilding all over again tomorrow.The truth: I would like to know who came up with the idea of a 30 minute window… Why not a 29 minute window or a 31 minute window? The idea is ridiculous. Now you do want to consume food or a shake at some point soon after you workout. However I don’t think there needs to be this stress and obsession about timing the meal within 30 minutes. More importantly create macronutrient targets and make sure you hit those totals each day consistently.
The truth: Okay now in reality, who has time to prepare and eat 8 meals, work a full time job, train and take care of other responsibilities? Not many of you I’m guessing. So firstly eating 8 meals a day isn’t much of a practical lifestyle choice for most. Secondly research has come to light which suggests that in fact eating larger meals spaced out every 4 – 5 hours (4 – 6 meals/day) may be more effective for overall muscle growth. So I guess that 6 pack bag you bought to carry all your meals and to let everyone know what a hardcore bodybuilder you are is going to be half empty….sorry bro.
Author: Evan Godbee
Evan is a personal trainer, physiotherapist and pro natural bodybuilder. For a no BS (bro science) approach to training and nutrition you can contact him at [email protected]
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