There are many myths in the world of sport that have spread over time. Here are some of the most common ones, have you ever heard them?
1. Sweat eliminates toxins from the body.
Although sweating can help release some substances, the body eliminates most toxins through the liver and kidneys, not through sweat.
2. Consuming protein powder will make you gain muscle mass quickly.
Protein is important for muscle growth, but excessive protein consumption is not beneficial for the body and does not guarantee muscle mass gain. In addition, it is important to note that a balanced diet and proper training are essential to achieve healthy muscle gain.
3. Drinking cold water during exercise helps burn more calories.
Cold water can help regulate body temperature during exercise, but it has no direct impact on calorie burning. Additionally, drinking water that is too cold during exercise can cause stomach upset.
4. Soreness after exercise is always a sign that the workout was effective.
While it's normal to feel muscle soreness after an intense workout, extreme or persistent pain can be a sign of injury or overtraining. It's important to listen to your body and seek medical help if you experience excessive pain.
5. Sore muscles disappear by drinking water with sugar.
The idea that sugar water can make muscle ache disappear is one of the most widespread. This drink is intended to eliminate lactic acid crystals - produced by body tissues in conditions of insufficient oxygen supply - which, according to some beliefs, are the cause of muscle ache.
However, as explained by Dr. Juan Bertó Botella , a specialist in Sports Medicine, there is no certainty as to why muscle aches appear, although the idea of lactic acid build-up has gradually fallen into disuse. It is believed that they are minor muscle injuries that do not affect sports practice. Therefore, consuming this drink would not serve any purpose.
6. Flatulence is caused by drinking water before running or during exercise.
Another of the great myths related to sport is that water can cause flatulence. It is believed that it can be a fibrillation of the diaphragm that causes temporary inability to play sports. In any case, it has nothing to do with water. In fact, many professional league matches include hydration breaks and marathons have different points for hydration throughout the race.
7. Consuming sugar before exercise increases performance.
Consuming sugar before exercise does not increase performance and can be dangerous. It is recommended to eat carbohydrates and proteins before exercising. Sugar can also dehydrate you. Although it is not the best intake before exercising, it could be the best intake at certain times during exercise. Small glucose supplements can give you an energy boost, as it is metabolized quickly.
8. Sweating helps you lose weight.
This false belief has led many people to exercise in excessively thick clothing or at very high temperatures. If a person starts exercising in excessive clothing that does not breathe or goes into a sauna, there will be a variation in their weight, but it will be temporary. Since it is water, they will recover the loss when they rehydrate, so it is not an effective mechanism for losing weight.
Sweat regulates the temperature of our body. Depending on the physical effort, the temperature will increase and the body will sweat more or less.
Sources:
Doctor Juan Bertó Botella , Graduate in Medicine and Surgery, Diploma in Physiotherapy, Doctor in Medicine and Surgery, specialized in Sports Medicine (Navarra University Clinic).
Ministry of Culture and Sport Survey on Sports Habits in Spain 2020
WHO-led study on adolescent physical activity
