103: Q&A: 8 Nutrition Myths You Need To Stop Believing (Like, Yesterday)
8 Nutrition Myths You Need to Stop Believing (Like, Yesterday)
Tired of confusing nutrition advice? Tara breaks down 8 popular nutrition myths about late-night eating, carbs, creatine, and alcohol with science-backed answers you can actually use.
If you're sick of scrolling through Instagram and getting wildly conflicting nutrition advice, you're not alone. One influencer says eating after 7 PM will wreck your progress. Another swears carbs are the devil. A third claims creatine will make you bulky.
So, which one is right?
Tara put out a question box asking her community what nutrition myths they keep hearing, and the responses ranged from laugh-out-loud ridiculous to legitimately concerning. In this straight-shooting Q&A episode, she's breaking down eight of the most popular nutrition myths floating around the fitness space and giving you the science (plus a healthy dose of sass) so you can stop stressing and start making decisions that actually support your goals.
Whether you're dealing with nutrition confusion or just want clear, BS-free answers, this episode delivers exactly what you need. Let's dive in.
Myth #1: Eating Late at Night Ruins Your Progress
Let's get this one out of the way first because it's everywhere: the idea that eating after a certain time at night automatically makes you gain fat.
Here's the truth: your body doesn't have a magical cutoff time where calories suddenly count double. Weight management comes down to total energy balance over time, not the specific hour you eat your last meal. If you're hitting your calorie and macro targets for the day, the timing of your last meal isn't going to make or break your results.
That said, there are some nuances worth considering. If eating late disrupts your sleep quality or causes digestive issues, that's worth paying attention to. Some people do better with an earlier cutoff because they sleep more soundly or avoid mindless late-night snacking that takes them over their calorie target.
But if you train late, get home at 9 PM, and need to eat dinner to hit your protein goal? Go ahead. Your body will use that food just fine. The fear-mongering around late-night eating is rooted in outdated diet culture, not actual science.
The takeaway: focus on your total daily intake and how your body responds to your eating schedule. Stop stressing about the clock.
Myth #2: Creatine Makes Women Bulky
If you've avoided creatine because you're worried it'll make you look "bulky," let's clear this up right now: creatine does not make you bulky. Period.
Creatine is one of the most well-researched supplements in sports nutrition, and it works by helping your muscles produce energy during high-intensity exercise. This means better performance in the gym, improved strength, faster recovery, and potentially more muscle growth over time, but only if you're training hard and eating to support muscle building.
Some women experience slight water retention when they first start taking creatine, which can make them feel a little fuller. But this isn't fat gain, and it's not permanent bloating. It's intracellular water in your muscles, which is actually a good thing for performance.
Tara emphasizes that if your goal is to build strength, recover faster, and get the most out of your training, creatine is a valuable tool. It's not going to magically pack on size. Building muscle takes consistent progressive overload, adequate protein, and time. Creatine just helps you train harder and recover better.
The takeaway: creatine is safe, effective, and beneficial for women. Stop skipping it because of unfounded bulking fears.
Myth #3: Brown Rice Is Always Better Than White Rice
The brown rice versus white rice debate is one of those nutrition hills people are willing to die on, but here's the reality: it depends on your goals, digestion, and context.
Yes, brown rice has more fiber and slightly more micronutrients because it retains the bran and germ. But white rice is easier to digest, which makes it a better choice for people with sensitive stomachs or those who need quick-digesting carbs around workouts for performance and recovery.
Tara points out that if you're someone who struggles to eat enough calories or feels bloated and sluggish after eating brown rice, white rice might actually be the better option for you. And if you're already getting plenty of fiber and nutrients from other sources in your diet, the nutritional difference between the two becomes even less significant.
The idea that you have to choose brown rice to be "healthy" is just unnecessary rigidity. Both are perfectly fine options depending on your needs.
The takeaway: choose the rice that makes you feel good, supports your performance, and fits your digestion. Stop forcing brown rice if it's making you miserable.
Myth #4: Calories In vs. Calories Out Is Too Simple
You've probably heard people say that calories in versus calories out (CICO) is "outdated" or "too simplistic" to explain weight management. And while it's true that the human body is complex, CICO is still the foundational principle behind fat loss and weight gain.
Here's the nuance Tara breaks down: yes, the quality of your food matters. Yes, hormones, sleep, stress, and metabolic adaptation all play a role in how your body uses energy. But at the end of the day, if you're in a calorie deficit, you'll lose weight. If you're in a surplus, you'll gain weight. The laws of thermodynamics still apply.
Where people get tripped up is thinking CICO means you can eat whatever you want as long as it fits your calorie budget. Technically true for weight change, but not optimal for how you feel, perform, or maintain muscle. Food quality, nutrient timing, and macronutrient breakdown all impact satiety, energy, recovery, and body composition.
CICO is the framework. How you fill that framework determines whether you feel good, build muscle, and sustain your results long-term.
The takeaway: CICO isn't outdated, it's just not the whole story. Use it as your foundation, but don't ignore the details that make your nutrition actually work for you.
Myth #5: Alcohol Doesn't Really Affect Your Gains
Let's talk about the elephant in the room: alcohol. A lot of people want to believe that a few drinks here and there won't impact their fitness goals, but the reality is a little more complicated.
Tara doesn't sugarcoat it, alcohol does affect your training, recovery, and body composition. It disrupts sleep quality, impairs muscle protein synthesis, dehydrates you, and adds empty calories that don't support your goals. If you're drinking regularly and wondering why your progress has stalled, alcohol might be part of the problem.
That said, this isn't about being perfect or never having a drink again. It's about being honest with yourself about the tradeoffs. If you're training for performance or working toward a specific body composition goal, moderating your alcohol intake will absolutely help you get there faster.
If you're in a maintenance phase and enjoying your life, having a drink or two occasionally isn't going to destroy everything. But if you're frustrated with your lack of progress and you're drinking multiple times a week, it's worth reassessing.
The takeaway: alcohol impacts your fitness goals more than you probably want to admit. Be strategic about when and how much you drink, and be honest about whether it's holding you back.
Stop Letting Nutrition Myths Derail Your Progress
At the end of the day, most nutrition myths exist because the fitness industry thrives on confusion. When you're constantly second-guessing yourself, you're more likely to buy the next program, supplement, or meal plan that promises to finally be "the answer."
But the truth is way less complicated than social media makes it seem. Focus on the fundamentals: adequate protein, enough calories to support your goals, whole foods most of the time, and consistency. The rest is just noise.
Tara's approach is refreshingly simple: cut through the BS, focus on what actually matters, and stop stressing about the small stuff that won't make or break your progress. If a nutrition rule makes you feel anxious, restricted, or confused, it's probably not worth following.
Your nutrition should support your life and your goals, not make you feel like you're constantly doing it wrong. So take a deep breath, trust the science, and let go of the myths that have been holding you back.
Ready to stop spinning your wheels with confusing nutrition advice? If you want personalized nutrition guidance that actually makes sense for your goals, lifestyle, and body, check out Broads 1:1 Coaching and work with a coach who gets it.
Which nutrition myth have you been believing? Share your biggest "aha" moment from this article with the Broads community on Instagram @broads.podcast, let's keep the conversation going.
