8 Common Myths in Sports Nutrition

Sports nutrition is full of myths that can quietly sabotage performance, recovery, and long-term health. If you are training hard but not fueling smart, even small nutrition mistakes can hold you back.

I work with athletes every day who are doing “most things right” but are still confused by outdated advice, social media trends, and supplement marketing. Let’s clear up eight of the most common sports nutrition myths and replace them with what actually works.

Myth 1: More protein always means more muscle

Protein is essential for athletes, but more is not always better. Your body can only use a certain amount of protein at one time, generally about 25 to 30 grams per meal for most athletes.

Mega protein shakes and oversized portions do not automatically lead to more muscle. Muscle growth depends on consistent daily intake, proper training stimulus, and recovery. Focus on spreading protein evenly across meals and snacks instead of loading it all at once.

Athletes typically need more protein than the general population, but quality, timing, and consistency matter more than excess.

Myth 2: Carbohydrates are bad for athletes

Carbohydrates are not the enemy. They are a primary fuel source for training, racing, and high-intensity work.

When carbs are too low, athletes struggle with low energy, poor recovery, and decreased performance. This is especially common in endurance sports and high-output training. Carbs support glycogen stores, which help you train harder and recover faster.

The key is choosing the right type of carbs and timing them appropriately, not cutting them out entirely. If you want a deeper dive, my Eating for Endurance article explains exactly how to fuel with carbs without overdoing it.

Myth 3: Gluten-free is healthier for everyone

Gluten-free is necessary for athletes with celiac disease or gluten sensitivity. For everyone else, it is not automatically healthier.

Whole grains can provide carbohydrates, fiber, and key nutrients that support training and gut health. Many gluten-free products are lower in fiber and protein, which can make it harder for athletes to meet their needs.

If you remove gluten, you need to be intentional about what replaces it.

Myth 4: Cheat days are part of a healthy athlete diet

Cheat days often signal restriction during the rest of the week. This approach can damage an athlete’s relationship with food and lead to cycles of overeating and guilt.

There are no “good” or “bad” foods. All foods can fit into an athlete’s diet in the right context. Consistency beats perfection, and flexibility supports both performance and mental health.

Fueling well means learning how to include all foods without extremes.

Myth 5: Supplements are required to be successful

Most performance gains come from food, not supplements. Supplements should fill gaps, not replace meals.

Many athletes are surprised to learn that only a small number of supplements are actually evidence-based. A food-first approach supports energy, recovery, and long-term health while reducing the risk of contamination or unnecessary expense.

Before adding supplements, your foundation needs to be solid.

Myth 6: Sports drinks are always necessary

Sports drinks can be useful, but they are not required for every workout. They are most helpful during long sessions, intense training, or hot conditions where fluid and sodium losses are high.

For shorter or easier workouts, water and regular meals are often enough. Nutrition recommendations change based on training demands, not trends.

Myth 7: Fat should be avoided for performance

Fat plays an important role in hormone health, nutrient absorption, and overall energy balance. While fat is not a primary fuel during high-intensity exercise, it absolutely belongs in an athlete’s diet.

The goal is balance and timing, not avoidance.

Myth 8: One diet works for every athlete

There is no single “best” diet for all athletes. Keto, carnivore, vegan, and other extremes may work for some people, but they often create challenges with energy, recovery, or nutrient intake.

Your sport, training load, health history, and goals matter. Nutrition should be personalized, not copied from social media.

The bottom line

Strong performance starts with smart fueling. When nutrition is aligned with your training, you have more energy, recover faster, and train with confidence instead of confusion.

If you are tired of guessing, my Introductory Session is designed to help you understand what your body actually needs and how to fuel in a way that supports performance and health. And if endurance is your focus, be sure to read my Eating for Endurance article for a deeper look at fueling strategies that work in the real world.

Good nutrition should make training feel better, not harder.