4 Myths and Facts on Building Muscle, According to a Nutritionist

Getting jacked is a steep task, especially if you're new to the fitness game. You're unsure where to begin, and the more you look into it, the more confusing it gets. While you don't need to learn everything about the inner workings of the human body, nailing the basics can help you make gains faster. So, ditch the bro science and get your facts straight from a nutritionist and other health experts.

Converting fat into muscles is like expecting a marshmallow to turn into a rock. Fat and muscle are two different tissues with varying chemical structures and distinct functions. Fat cells, or adipocytes, are made up of droplets of stored energy (triglycerides). On the other hand, muscle tissue is composed of muscle fibers that contract when signaled by the brain.

According to Bente Klarlund Pedersen, a professor at Rigshospitalet in Denmark, when your body tones up, it's not because the fat has turned into muscles. It simply means you've shed fat and gained muscle mass. The opposite also applies – your muscles shrink, and your body gains more fat when you stop working out.

Anyone who has ever researched protein powder would have encountered this warning: it helps you bulk up, but it strains your kidneys. Nutritionist Jose Antonio, Ph.D. sets things straight and asserts that a high-protein diet of up to 3.3 grams per kilogram is not harmful to the kidneys, liver, and blood lipids.

However, this isn't a green light to chug protein shakes like water. Balance is key, folks. Too much protein powder can cause digestive issues like bloating, dehydration, and headaches. It's also crucial to prioritize nutrient-dense food rather than supplements. Go for fish, dairy products, whole grains, and lean meats to help meet your protein requirements.

Hate to break it to you, but those arm exercises you found on YouTube might not give you chiseled biceps. When you work out, you draw energy from fat throughout your entire body. In fact, sports scientist Rodrigo Ramírez-Campillo, Ph.D., explains that your torso is more likely to lose fat faster than other body parts, even if it's not specifically the area you're exercising.

Don't lose hope, though. With a suitable diet plan from a nutritionist and a resistance-training routine, you can define muscle. This can help you train better and, in turn, burn more fat across your whole body.

High-fat food is not always bad. While the usual suspects include pizza and burgers, there are good fats that provide you with energy and – get this – burn more fat. Don’t believe it? Nutritionist Iris Shai, RD, Ph.D., says that the Mediterranean diet rich in healthy sources of fats such as olive oil, nuts, and fish can aid in weight loss. What’s more, it fares better than a low-calorie diet.

Food containing these fats keeps you fuller for longer, reducing the likelihood of overeating. Plus, they prevent dramatic spikes in blood sugar that can lead to sudden cravings. Still, make sure to watch your portions. No matter how healthy your meal is, eating more calories than your body will have to store more fat.

After an invigorating workout, take the last 20 minutes to cool down. Is it okay to take a bath after a workout? Heck yes, just not right away. Do some stretches or yoga flow to bring down your heart rate and core temperature. That way, you can minimize the soreness that comes a day after your sweat sesh.

After the cool-down, hop in the shower and suds up with CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men. It’s infused with menthol to keep your scalp smelling fresh all day. It also has taurine and Triple Anti-Dandruff Technology to remove and prevent dandruff.

Don’t neglect your mug! Freshen up with Master Facial Wash Active Brightening with cooling ZEROil to control shine for up to eight hours. The antibacterial agents and papaya extract help clear whiteheads, blackheads, and dark spots. No more post-workout acne and dullness.

With facts straight from nutritionists, your muscle-building workouts will get slightly more bearable. Just remember to pair your exercise with a balanced diet. The combo will help deliver the results you’re after.