Nutrition Myths that deserve to be squashed! Part-2

If you haven't already, be sure to read Nutrition Myths that deserve to be squashed! Part-1.

Myth: Drinking coffee is harmful to your health

Coffee and caffeinated beverages have been blamed for everything from high blood pressure and heart problems to strokes and even cellulite. The fact is, there isn’t one shred of science-based evidence that links coffee to any of these.

Fact: An ever-growing amount of scientific research now supports an unlikely concept, coffee is good for you.

Several long-term studies on large populations across Europe have confirmed that coffee has a remarkable, beneficial effect on insulin metabolism. For instance, the first was an eight year-long study completed on 900 adults and it showed that regular coffee consumption reduces the risk for type-2 diabetes by a whopping 60%. Another study involved an even larger group and reported that heavy coffee drinkers (six or more cups a day!), are half as likely to develop diabetes as people who consume two cups or less a day. Coffee is probably the second most frequently ingested beverage worldwide (second to water), it has a significant antioxidant activity, and appears to reduce risk of type 2 diabetes.(12)

Myth: Caffeine-containing beverages promote dehydration

Fact: The idea that coffee or caffeine-containing beverages promote dehydration is not supported by research. Several studies have debunked this myth directly. For example, one investigation determined if three levels of caffeine consumption affected fluid-electrolyte balance and kidney function differently. Healthy participants consumed 3 mg caffeine per kilo body weight per day on days 1 to 6 - (a caffeine dose is equal to around 3 cups of coffee).  On days 7 to 11 (treatment phase), subjects consumed either 0 mg, 3 mg, or 6 mg caffeine per kilo of body weight per day in capsules, with no other dietary caffeine intake.

Results showed caffeine had no effect on body mass, urine osmolality, color, volume, sodium or potassium excretion, creatinine, blood urea nitrogen, serum osmolality, hematocrit, and total plasma protein. According to the authors, these findings refute the notion that caffeine consumption acts as a diuretic.(13)

Myth:  Creatine causes muscle cramps, tears, renal problems or heat-related injuries.

If you believe the mainstream press reports about creatine monohydrate, you’d be forgiven for assuming this popular supplement will cramp you up like a slug that just had salt poured all over it and your kidneys would receive a beating worse than Danny Green could ever give you. The mainstream press rarely does its homework when it comes to the facts around sports supplements. I mean why let the facts get in the way of a good story, right?

Fact: Creatine is actually a naturally occurring compound found in small quantities within the brain, liver, kidneys, and testes (in men). However, approximately 95% of creatine stores are found in skeletal muscle. This is probably due to its vital role in all cellular energy (ATP) production and transfer pathways. Creatine’s vital importance in cell function has been studied since 1914.

Oral creatine supplements are often consumed in amounts of up to 20 g/day for a few days, followed by 2-10 g/day for weeks, months or even years. Liver and/or kidney function have been examined during short term (a few days), medium term (4-9 weeks) and long term (up to 5 years) investigations. No adverse effects of any kind have been documented (14,15,16).

Regarding increased risk of muscle cramp and heat-related injuries, several studies have refuted this directly. In fact one large study on top level Collegiate athletes discovered that creatine users had significantly less cramping; heat illness or dehydration; muscle tightness; muscle strains; and total injuries than nonusers. Extensive investigations demonstrate creatine consumption does not cause harm and in fact, may have a protective effect against certain exercise-related injuries.(14,15,16)

Dr Paul Cribb designed and completed his PhD that focused exclusively on body transformation. Paul is the creator of mp-body.com – the first ever science-based approach to body transformation.

References

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2. Reeds PJ, Biolo G. Non-protein roles of amino acids: an emerging aspect of nutrient requirements. Curr Opin Clin Nutr Metab Care 5:43-5, 2002.

3. Millward DJ, Layman DK, Tomé D, Schaafsma G. Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health. Am J Clin Nutr. 2008 May;87(5):1576S-1581S.

4. Layman DK, Clifton P, Gannon MC, Krauss RM, Nuttall FQ. Protein in optimal health: heart disease and type 2 diabetes. Am J Clin Nutr. 2008 May;87(5):1571S-1575S.

5. Layman DK. Protein quantity and quality at levels above the RDA improves adult weight loss. J Am Coll Nutr 23;631S-636S, 2004.

6. Farnsworth E, Luscome ND, Noakes M, et al. Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women Am J Clin Nutr 78:31-39, 2003.

7. Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol. 1995 Mar;268(3 Pt 1):E514-20

8. Cribb PJ, Hayes A.Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.

9. Ginty F. Dietary Protein and bone health. Proc Nutr Soc 2003;62(4):867-876.

10. New SA. Do vegetarians have normal bone mass? Osteoporos Int 2004; 15(9):697-688.

11. Kerstetter JE, O'Brien KO, Insogna KL. Low protein intake: the impact on calcium and bone homeostasis in humans. J Nutr. 2003;133(3):855S-861S.

12. Ranheim T, Halvorsen B. Coffee consumption and human health - beneficial or detrimental? - Mechanisms for effects of coffee consumption on different risk factors for cardiovascular disease and type 2 diabetes mellitus. Mol Nutr Food Res. 2005.

13. Armstrong LE. Caffeine, body fluid-electrolyte balance, and exercise performance. Int J Sport Nutr Exerc Metab. 2002;12(2):189-206.Poortmans JR, Francaux M. Adverse effects of creatine supplementation: fact or fiction? Sports Med. 2000a;30(3):155-70.

14. Kreider RB, Melton C, Rasmussen CJ, et al. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003;244(1-2):95-104.

15. Greenwood M, Kreider RB, Greenwood L, Byars A. Cramping and Injury Incidence in Collegiate Football Players Are Reduced by Creatine Supplementation. J Athl Train. 2003;38(3):216-219.