11 Popular Fitness Myths Debunked! | Jose Antonio, PhD

11 Popular Fitness Myths Debunked! | Jose Antonio, PhD

Are high-protein diets and creatine bad for you? What really causes muscle soreness? Is there such a thing as the “anabolic window?” Get the low down on some of the common misconceptions about getting fit.
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With all the health, fitness, and nutrition information you could ever possibly need just a Google search away, it’s amazing that there are still so many myths about what goes on in your body and your mind in pursuit of better health. Too often, though, more information leads to more confusion, not less.

Jose Antonio, PhD, CEO of the International Society Sports Nutrition and a researcher at Nova Southeastern University in Fort Lauderdale, Florida, puts the following common misconceptions to rest. RIP, bro science.

| 11 Popular Fitness Myths Debunked |
1. High-Protein Diets Are Bad For Your Kidneys: The recommended daily allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. In contrast, here at Nova Southeastern, we have data showing that if you’re a trained male bodybuilder and consume 3.3 grams of protein per kilogram of body weight per day (four times the RDA), you’ll experience no harmful effects to your kidneys, liver, or blood lipids.

2. High-Protein Diets Leach Calcium From Your Bones: This myth about high-protein diets says that consuming too much of it can make your bones brittle and weak. We have done studies up to six months in length that looked at the effect on the bones of women who consumed 2.5-3.0 grams of protein per kilogram of body weight (about three times the RDA). We found no decrease in bone health. In fact, the data suggested that if women eat a high-protein diet, they may increase their lumbar bone-mineral density.

3. Muscle Soreness Is Caused By A Buildup Of Lactic Acid: You might have heard a massage therapist saying, “Today, I’m going to massage the lactic acid out of your muscles so you won’t be sore.” Sorry to burst their bubble, but lactic acid, aka lactate, has nothing to do with delayed-onset muscle soreness. DOMS is primarily caused by doing eccentric loading or negatives, or by doing exercises that tax your muscles in new ways. In either case, the soreness comes from micro tears in your muscle fibers.

Lactate isn’t a metabolic poison and it doesn’t cause soreness. In fact, it’s a fuel source used by your heart, brain, muscles, and kidneys.

4. You Lose More Fat By Decreasing Fats…Or Carbohydrates
5. Taking Creatine Causes Cramps And Dehydration
6. Women Who Strength-Train Get Big And Bulky
7. Artificial Sweeteners Are Bad For You
8. It Doesn’t Matter How Much You Eat, As Long As You Eat “Good Food”
9. You Have A Few Hours After Your Workout To Get Your Protein
10. Caffeine Is A Diuretic Agent That Can Lead To Dehydration
11. The Best Way To Lose Body Fat Or Weight Is Through Exercise
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  1. AtoZbodyfitness on October 9, 2021 at 9:00 am

    really good video. and i cant tell you how many times i have to tell my clients it doesn’t matter what diet you do it’s about calorie sin versus calories out. The number of arguments i get into people about keto dieting and why it’s no different if anything slightly worse for a beginner for weightloss is too damn high. If you want to do keto go ahead, but you cant argue the fact that it’s a "better" system to lose weight it’s just simply not true.

  2. sadia abdullahi on October 9, 2021 at 9:01 am

    Myth #1: Protein is bad for your kidneys
    Myth #2: Protein makes your bones brittle
    Myth #3: Lactic acid makes your muscles sore
    Myth #4: There’s a "best diet" for fat loss
    Myth #5: Taking creatine dehydrates you
    Myth #6: Women automatically get huge from lifting weights
    Myth #7: Artificial sweeteners are not safe
    Myth #8: It’s just food quality that matters, not total calories
    Myth #9: You have to have protein immediately after workout
    Myth #10: Caffeine is a diuretic
    Myth #11: Exercise is the best for weight loss

  3. Steve Valencia on October 9, 2021 at 9:01 am

    Is it ok for diabetics to take creatine?

  4. Jeff Brutal on October 9, 2021 at 9:01 am

    Choosing to believe the things I like to hear and disqualifying what goes against my current adherences 👍

  5. Vedel gaming on October 9, 2021 at 9:01 am

    Eat around 2.2+ gram of protein pr body kg. Protein help you Lose fat and gain muscle. Its take long time to build muscle so keep eat real food and No protein powder.

  6. Dose of fitness on October 9, 2021 at 9:02 am

    I find this video extremely interesting! On my Youtube channel I pointed out different factors that should not be taken for granted!

  7. Muzamil Kelam on October 9, 2021 at 9:03 am

    Lots of charlatans here that don’t like facts.

  8. Brittney Nathan on October 9, 2021 at 9:04 am


  9. SLOK AGARWAL on October 9, 2021 at 9:05 am

    5 pound pink dumbles :p

  10. Emmett Moremalm on October 9, 2021 at 9:08 am

    You gave male body builders a high protein intake? … Body builders, whom are already probably used to a high protein-intake, to see if it would do any harm..? Wondering if you tried it with several people or just the one.

    Many of these points are way too dependent on the individual person and DNA. I am a literal living proof that less carbs and higher fat intake work better for some people, nomatter protein intake. (I have studied my own body very thouroughly for over ten years now, I’ve been through it.) A heeeell of a lot also depends on how much water you drink, and what body-type you have and how fast or slow your individual metabolism naturally is, when it comes to loosing weight or gaining muscle.

    This whole video smells like lack of perspective, invalidity and a biased agenda.

  11. R Antony on October 9, 2021 at 9:09 am

    Meth 13 : works well , it’s not a myth 😁

  12. Summer Surock on October 9, 2021 at 9:09 am

    as a girl who’s been lifting consistently for about a year now…. umm yeah you’re gonna gain some muscle mass if you’re lifting right and getting enough protein…. and yeah you might even look a lil bulky 💀 #6 is true

  13. Bodybuilding.com on October 9, 2021 at 9:11 am

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  14. commodore665 on October 9, 2021 at 9:11 am

    Love this , no bullshit just plain facts

  15. Thomas Davis on October 9, 2021 at 9:12 am

    Good stuff except for the last one.

  16. shayan khan on October 9, 2021 at 9:16 am

    I laughed so hard at the "5 pounds pink Dembell" Part😂😂😂

  17. EXC # 17 Riniel Villacater on October 9, 2021 at 9:18 am

    Where’s your sources?

  18. Roderick Nawbag on October 9, 2021 at 9:19 am

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  19. koreabae on October 9, 2021 at 9:20 am

    In this essay I will tackle several issues with this video.
    Firstly, lactate/lactic acid. Lactate has everything to do with the immediate muscle burn from exercise. It is a result from glycolysis only (anaerobic) metabolism in your muscle cells, because they are having to work quickly to keep up with energy demand. Delayed onset soreness is from micro muscle tears as the result of exercise, which will be repaired. The repair usually results in stronger muscle. Glucose is a cell’s preferred fuel, period; your heart and muscles don’t use lactate at resting state because there is no reason to. Other things will be burned or utilized during exercise when your glucose stores are low, including fat, ketones, etc. This was something he could have elaborated on much better, because his explanation as-is oversimplified cellular metabolism.

    In the studies about protein and kidney damage, notice how he neglects to mention how long the high protein diet lasted. That matters. If this study was short term, then the results should also be tested long term. Because effects may only be seen long-term, but not in a three week study. Was there a control group, and what was their diet? He didn’t say. Same with the bone calcium study. How long? What studies were these? You don’t even give us first-author’s names so we can look them up if we are interested.

    Also lets take a second to look at the fact that this guy has two conflicts of interest: it is put out by a website about body building, and he is a CEO of a sports nutrition company. If you want information about fitness and supplements, I highly suggest you do your own browsing instead of going to a company website that is trying to sell you something. Google Scholar is free and wonderful! But in the world of PhD education and publications, your conflicts of interest are clearly labeled on your published paper, either on the front page or near the acknowledgment section; it depends on the journal. I don’t see his conflicts clearly labeled here, and they should be labeled exactly as "conflicts of interest" in either the description or credits of the video. That should worry you.

    I am also seeing in the comments that this guy was previously associated with Marlboro. I haven’t fact checked that, but it is a reminder that it’s important to check out the past and current associations of the people you are taking information from. The university he works for? Never heard of it. It is real, but it is a pretty obscure school if you don’t live in Florida.

    That being said, he has given a couple points of good advice, namely about overeating and about how much a caloric deficit and food quality really matter. Like, yeah, you can lose weight eating little Debbies three meals a day If you keep a calorie deficit, but oh my god that would be awful. But that information is readily available from google searches. It is so simple even WebMD knows it. And at least their health posts are peer reviewed. This video? No idea, but probably no peer review. No references… ending "bro science"? Hardly, because I don’t see any actual science referenced here.

    And as a Biomedical Sciences PhD student, I am quite frankly disappointed and not impressed. I know that I really didn’t have to take the time to comment, but bad science communication and not disclosing conflicts of interest properly really winds me up.

  20. reanimated6 on October 9, 2021 at 9:20 am

    No drawback to taking the protein shake post workout?? Are you daft? MONEY

  21. epickiller30 on October 9, 2021 at 9:20 am

    Lol, "lactate is not a metabolic poison" there’s plenty of evidence saying otherwise… Check Otto Walburge

  22. Matthew Nicholas on October 9, 2021 at 9:21 am

    I love people who claim to exercise daily.
    "Oh really, what do you do?"
    Well I go for a walk.
    "Oh really, how far?"
    I don’t know, about half an hour
    Quick maths, average adult walks about 3-4mph so you’ve done 1.5 – 2 miles. You’ll probably burn about 200 calories. Well done you. I mean, it’s better than doing nothing, unless of course you did nothing but ate 300 calories less than normal lol.

  23. Ruben on October 9, 2021 at 9:21 am

    So there is no evidence that the anabolic window exist BUT go ahead and drink that protein shake immediately after working out because hey! there is nothing to lose!

    Go ahead and worship the spaghetti monster because there is no benefit in not worshipping him!

    See how stupid that sounds??

  24. verlyncraig on October 9, 2021 at 9:22 am

    Data about artificial sweeteners cited here doesn’t look at ill effects on gut health. Don’t eat artificial sweeteners

  25. Melissa H on October 9, 2021 at 9:23 am

    If you utilize intermittent fasting to help control calorie intake and work out early in the morning during your fast, then there absolutely is a detriment to consuming protein immediately after your workout.

  26. Darren Watson on October 9, 2021 at 9:24 am

    Spoken like a salesperson

  27. Puspa Sharma on October 9, 2021 at 9:24 am

    I just wanted to have flat belly, so I tried fat loss plan from Agoge Diet. Guess what? I lost my beer belly in just 30 days. Now I want a six pack 😀

  28. Gazalini Smifilopolis on October 9, 2021 at 9:29 am

    I get a vibe this guy is a car sales man in his spare time.

  29. leeyokum on October 9, 2021 at 9:31 am

    Burned almost 700 calories on my last workout buddy, stop spinning the facts

  30. Domagoj Eraković on October 9, 2021 at 9:31 am

    I believed everything until he said caffeine is not a diuretic

  31. Fandango // JepZ on October 9, 2021 at 9:32 am

    To all the people saying it sounds like a huge protein shill-out, he’s actually advocating for EATING protein, not just as a supplement. That really means LESS supplement intake

  32. Shikshan Hindi on October 9, 2021 at 9:33 am

    Is good is nice

  33. royal decree for the church of muskology on October 9, 2021 at 9:35 am

    Dam i thought lactic acid was real. So how does compression clothing reduce muscle soreness?

  34. Matthew Roberts on October 9, 2021 at 9:35 am

    If you’re trying to lose weight and you’re only burning 300 calories at a time you got bigger issues lol

  35. Owi Owi on October 9, 2021 at 9:38 am

    Im a professional dietician. Eggs meats and animal products are toxic!!! they have huge amount of chemicals antibiotics puss puke sh** while producing them. they are full of bacterias and clogg the arteries!! first educate yourself later eat whats good for you only!! they also massively disrupt hormonal balance of men and women!! Animals are fed with GMO soy and corn and they dont get any nutrition from the soil, cause its extra money, nobody does that. Omega 3 are destroyed by temperature oxygen and light, there are no omega 3s in animal products or meat. Fish and fish oil are massively POLLUTED. Omega 3 naturally occuring and best souce is SPIRULINA. Marketing is fake, open your eyes. Meats and diary are not allowed on keto diet which is the best diet. Best anti inflammatory diet is vegan keto.

  36. Ajaz Ahmed on October 9, 2021 at 9:38 am

    Superb video diet exercise protein

  37. Sandro M on October 9, 2021 at 9:39 am


  38. utkarsh vhatkar on October 9, 2021 at 9:42 am

    Does Nofab works????🤔

  39. Saud Ansari on October 9, 2021 at 9:42 am

    Is this the guy from bitconnect ?

  40. cz1mmt on October 9, 2021 at 9:44 am

    The biggest myth is anyone can build muscle. It’s all dependent on how many muscle fibers you have. By one year old you have developed every muscle fiber you’ll ever have.

  41. M.N. L on October 9, 2021 at 9:47 am


  42. Conrad Murray on October 9, 2021 at 9:47 am

    This was amazing

  43. Half - Guard System on October 9, 2021 at 9:49 am

    Nice mistakes you make, a calorie is a calorie and consumption of protein shakes after working out.

  44. Ritaban Bhattacharya on October 9, 2021 at 9:49 am

    Some people are really fucking dumb that they cannot even understand that this dude just told you that he is the person that publishes research papers and people out here claiming shit while being uneducated

  45. Jacob Duncan on October 9, 2021 at 9:50 am

    Iv never heard anything about caffeine being a diuretic. I have heard of coffee or other things being a diuretic. Its the source containing the caffeine that people believe is a diuretic. At least in my experience.

  46. Clorox Bleach on October 9, 2021 at 9:54 am


  47. Αλεξανδρος Νεστοριδης on October 9, 2021 at 9:54 am

    A link for the published studies in the description would be really helpful

  48. Mikel Sidler on October 9, 2021 at 9:54 am

    I choose not to believe someone who says he has all this information but doesn’t implement it anywhere to benefit from it.

  49. science behind the hype on October 9, 2021 at 9:55 am

    Does creatine damage kidneys

  50. Eepy-Cheepy Cheepaford on October 9, 2021 at 9:57 am

    I’m a woman and I want to get big and muscular. I don’t know why my arms are so weak though. I can squat decently but I have a lot of trouble with pushups and bicep curls. I know it’s normal for wemon to be not as strong, but I don’t feel any contraction or burning while lifting with my arms regardless of the weight