It can be difficult to find the time to exercise regularly. Building a training routine that suits both your schedule and your health goals is even more of a challenge. From healthcare professionals to ‘fitfluencers’, workout trends, and fitness fads, there is a tremendous amount of information out there. Determining what’s true or false isn’t always clear. From a scientific research perspective, here’s the truth about the top 5 workout myths.
False. Strength training, otherwise known as resistance training, is ideal for everyone across all age populations and athletic abilities. Through cross training, or engaging a variety of muscle groups, you can actually improve overall athletic performance. Strength training has a positive impact on the bones, connective tissue, and muscles and can even help prevent injury or the severity of injuries.
False. You can absolutely lift weights without getting bulky. Yet, this is a very commonly believed myth regarding weight training, especially among women. Bodybuilders train for very long periods of time, maintain an intentionally high protein intake, and follow specific hypertrophy training programs to build significant muscle mass. For those looking to decrease fat body mass and increase lean muscle mass, weightlifting is an extremely productive way to achieve those goals.
False. You actually lose more with weight training than cardio. Both cardio and weightlifting are effective for weight loss. However, only weight training causes the body to continue to burn calories well after your workout. This happens because weightlifting causes the tissues in the muscles to become more metabolically active–even while at rest.
False. Due to a variety of factors, you simply can’t get enough nutrition from diet alone. Foods rich in vitamins and minerals do not necessarily contain all the body needs to maintain optimal levels. For example, supplementing with beta-alanine provides significant health benefits like muscle recovery and improved cognitive functioning. When it comes to improving athletic performance, the beta-alanine from the body’s natural production and most diets is also not enough. Years of scientific studies show that taking at least 90 grams of beta-alanine over a 28-day period increases the working capacity of muscles to help you build more muscle, faster. That means taking an average of 3.2 grams per day, at a minimum, to get all the benefits. By taking beta-alanine daily–not just on workout days–you can maintain optimal levels of muscle carnosine.
False. Not all supplements undergo the same safety and quality requirements. There is no shortage of cheap, generic beta-alanine on the market, however, CarnoSyn® is the only patented beta-alanine backed by the science of over 55 clinical studies. Many years and millions of dollars have been invested in scientific research and stringent quality control, leading CarnoSyn® to become the only beta-alanine that has successfully obtained New Dietary Ingredient (NDI) status with the FDA and self-affirmed Generally Recognized as Safe (GRAS). Not all beta-alanine supplements are the same. Only CarnoSyn® provides the reassurance that the beta-alanine is safe and effective.
It’s time to leave the latest fitness fads and trendy workout myths behind. Shape your training routine around what’s clinically proven to be ideal for your health. To avoid the myths and find the fuel you need to support your workouts, look for the CarnoSyn® logo on the label when shopping for your pre- or post-workout supplement label. Here is quick access to the products that contain the beta-alanine you can trust: CarnoSyn® Verified partners.
 Derave W, et al., 2007. Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J Appl Physiol., 103: 1736-1743.
 Furst T, Massaro A, Miller C, Williams BT, LaMacchia ZM, Horvath PJ. J Int Soc Sports Nutr. 2018 Jul 11;15(1):32. doi: 10.1186/s12970-018-0238-7. PMID: 29996843.
 Stout JR, et al., 2006. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at the neuromuscular fatigue threshold. J Strngth & Cond. Rsrch, 20(4): 928-931.
 Hoffman J, et al., 2006. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr & Exer Metab., 16: 430-446.