Busted : 50 Myths About Nutrition, Training, and Supplements — Evidence Over Hype, Context Over Certainty (Fitness, Sport & Health Series Book 3)

Fifty popular claims. One honest question: how sure are we? "Carbs make you fat." "Never eat after 8 p.m." "Creatine is a steroid." "You only absorb 30 grams of protein per meal." These claims spread because they are short, confident, and easy to repeat — not because they are accurate. Busted examines fifty of the most persistent myths in nutrition, fat loss, training, cardio, recovery, and supplements, and shows what the research actually supports, what remains uncertain, and which small grain of truth started the rumour in the first place. Every myth is examined the same way: The Claim — stated plainly, as you hear it online Why People Believe It — the real mechanism or study behind the exaggeration Verdict and Evidence Grade — BUSTED, HALF-TRUE, IT DEPENDS, or TRUE BUT MISUNDERSTOOD, paired with STRONG, MODERATE, LIMITED, or NOT WELL SUPPORTED evidence What the Science Actually Says — trials, systematic reviews, and effect sizes in plain language What to Do Instead — a practical, non-extreme alternative Bottom Line — one sentence you can remember and use Inside you will find answers to questions such as: Do carbohydrates at night really make you gain fat? Is breakfast necessary for weight loss? Can you target belly fat with specific exercises? Does soreness mean the workout worked? Is fasted cardio better for fat loss? Do you need a protein shake within thirty minutes of training? Does protein harm healthy kidneys? Are fat burners, BCAAs, and pre-workouts worth the money? Is 10,000 steps a scientific target or a marketing number? The book closes with an 8-question claim check — a simple filter for the next viral post, product launch, or coach's confident rule. Written for lifters, runners, walkers, coaches, students, and anyone tired of contradictory advice who wants to understand the evidence rather than memorise another list of rules. This book is educational. It is not medical advice, diagnosis, treatment, or individualised nutrition or exercise programming. Consult a qualified health professional where relevant.