There is lots of conjecture surrounding what, when and how to eat, writes personal trainer Mike Fitzgerald. There is also lots of false advertisement, poor research and general rubbish being talked about by so-called ‘experts’.

Here are a few of the myths surrounding nutrition, and how you can change your diet for the better:

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Eating late at night makes you fat

It doesn’t matter when you eat, it is the quantity and quality that matters. Your body doesn’t know what the time is, it will process all foods exactly the same way no matter what time of day.

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Eating six meals per day keeps your metabolism higher than eating three

If you ate three 600 calorie meals, your metabolism would be up higher for longer after each meal compared to six 300 calorie meals.

There is no difference; again it is the quality and quantity, not the frequency that keeps your metabolism firing. 

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Eating extra protein builds muscle

It doesn’t matter if you eat extra protein, you will only build more muscle if your body needs it.

It needs it when it recognises that it has been put under stress (training). Otherwise it will just convert to stored fat.

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I need to drink two litres of water per day

There is no need to monitor your fluid intake under normal circumstances. Drink to your thirst, all beverages and some foods count towards your fluid intake.

Personal trainer Mike covers Greenwich, Blackheath, Lewisham, Woolwich, Bexleyheath, Bexley, Dartford, Sidcup, Welling and Chislehurst. Find out more at