Dispelling Bodybuilding & Nutrition Myths: What Science Really Says

In the world of bodybuilding, training advice and nutrition tips often get passed around like gospel. Unfortunately, not all of them stand up to scientific scrutiny. Some come from old-school gym culture, others from supplement marketing, and a few are rooted in partial truths that have been oversimplified or misinterpreted over the years.

Today, we’re separating fact from fiction and looking at some of the most common bodybuilding and nutrition myths — and what you should do instead.

Myth 1: You Have to Eat Every 2–3 Hours or You’ll Lose Muscle

The claim: Eating frequent small meals keeps your metabolism “stoked” and prevents muscle breakdown.

The truth: Your metabolism doesn’t suddenly slow down if you wait longer between meals, and muscle breakdown won’t happen within a few hours of not eating — especially if your total daily protein intake is high.

What to do instead: Focus on hitting your total daily protein target (around 1.6–2.2g of protein per kg of bodyweight) and spreading it across 3–5 meals. Meal frequency is more about personal preference and lifestyle than muscle preservation.

Myth 2: Protein Won’t Work Without Carbs

The claim: You must eat carbs with protein or it won’t be absorbed or “travel” to your muscles.

The truth: Protein is digested and absorbed just fine without carbs. While carbohydrates can enhance the insulin response — which may help amino acid uptake — they aren’t required for protein digestion. This myth likely came from drug-assisted bodybuilding, where insulin use made carbs essential for safety and nutrient delivery.

What to do instead: Include carbs around your workouts if you want to optimise glycogen replenishment and training performance, but don’t stress about pairing them with every protein meal.

Myth 3: Lifting Weights Will Make You Bulky Overnight

The claim: Resistance training will quickly turn you into a mass monster.

The truth: Building significant muscle takes years of consistent training, progressive overload, and a calorie surplus. For most people, lifting weights improves muscle tone, strength, and body composition without making them “too big.”

What to do instead: Incorporate resistance training for its benefits to muscle, bone health, metabolism, and aesthetics — you won’t suddenly wake up looking like a pro bodybuilder.

Myth 4: You Must Train to Failure Every Set

The claim: If you’re not pushing every set until you can’t lift another rep, you’re wasting your time.

The truth: Training to failure can be a useful tool, but leaving 1–3 reps in reserve often produces similar hypertrophy while reducing fatigue and recovery demands.

What to do instead: Use failure strategically — perhaps on the last set of an exercise or in isolation movements — and manage training volume to avoid burnout.

Myth 5: Fat-Burning Supplements Will Do the Work for You

The claim: A good fat-burner will melt away fat, even without diet or exercise.

The truth: No supplement will replace a calorie deficit. While some ingredients may give a small metabolic or appetite-control boost, they work best as an addition to a well-structured diet and training plan.

What to do instead: Use fat-loss supplements only to support — not replace — the fundamentals: calorie control, adequate protein, and regular exercise.

Myth 6: High-Protein Diets Damage Your Kidneys

The claim: Eating too much protein puts harmful strain on your kidneys.

The truth: In healthy individuals, high-protein diets have not been shown to cause kidney damage. This concern mainly applies to people with pre-existing kidney disease.

What to do instead: If you’re healthy, you can safely consume the protein needed to support muscle growth and recovery. If you have a medical condition, follow your doctor’s advice.

The Bottom Line

Bodybuilding and nutrition advice is full of half-truths and outdated ideas. Instead of following bro-science, focus on evidence-based principles:

• Prioritise total daily protein intake.
• Use carbs and fats strategically for performance and recovery.
• Train hard, but recover harder.
• Be consistent — results take time, not magic tricks.

The best physiques are built on smart training, sound nutrition, and patience — not myths.