Principles Over Absolutisms: Navigating the Nuances of Exercise and Nutrition Science
Almost nothing in the world of health and fitness is an absolute. With social media “fit-fluencers” taking health information out of context, and applying it broadly, we encounter a lot of confusion almost daily.
Have you ever found yourself caught in a one size fits all type of ideology? What about one related to your personal health and wellness? There are many examples of stringent dogmas that exist in the realm of fitness and health generally, and some of it carries weight or shades of truth, but there usually some more nuance. We thought it may be worth a quick newsletter note to discuss how principles can be taken too far and construed as absolutes.
We wrote another article that explored false dichotomies a little ways back that is worth a read a well.
Principles Over Absolutisms: Navigating the Nuances of Exercise and Nutrition Science
In the world of exercise and nutrition, it's tempting to latch onto specific findings and extrapolate them as universal truths. While research often points us in helpful directions, it’s important to remember that principles are not absolutisms. Just because something appears to be a general rule doesn't mean it applies to every situation or every individual. Let's explore this idea with some concrete examples and key takeaways.
Weightlifting: Strength vs. Muscle Growth Reps
One common example is the principle of lifting weights close to failure. This method is often touted as the gold standard for muscle growth. Indeed, lifting a 30-pound barbell 30 times to near failure will stimulate muscle hypertrophy, meaning your muscles will grow in size. However, if your goal is to increase your absolute strength—like being able to lift heavier weights—this approach may not be as effective as lifting a 150-pound barbell 3 times to near failure.
Both strategies can grow muscle, but they impact strength differently. The heavier, lower-repetition method builds not just muscle size but also the neurological adaptations needed to lift heavy weights. On the other hand, the lighter, higher-repetition method mainly increases muscle endurance and size but may not significantly enhance your capacity to lift heavier weights.
Nonetheless, many still will assume that lifting close to failure no matter the repetition range makes you stronger by default. It does not.
Fiber: A Balancing Act
Another example is the common advice to increase dietary fiber intake. More fiber is associated with better health outcomes, including improved digestion, lower cholesterol levels, and reduced risk of chronic diseases. However, this isn't a one-size-fits-all solution. For people with certain gut issues, such as irritable bowel syndrome (IBS), too much fiber or certain types of fiber can exacerbate symptoms, leading to discomfort, bloating, and other digestive problems.
So, while fiber is beneficial, the type and amount that’s best can vary widely from person to person. This underscores the importance of personalized nutrition advice rather than blanket recommendations. We have noted common recommendations in previous articles based on research but these cannot apply to everyone.
One great way to determine is through experimentation but also tempering the common amounts recommended with health care practitioners advice based on your needs and tolerances. Indeed, some can tolerate and perhaps benefit from even more due to the health promoting and satiating properties of fiber.
Cardio: Duration vs. Intensity
Cardiovascular exercise presents another nuanced scenario. The general advice to engage in regular cardio is sound, but the specifics—such as duration and intensity—can make a big difference. For instance, 30 minutes of light to moderate-intensity cardio, like brisk walking, can improve cardiovascular health and aid in weight management. However, high-intensity interval training (HIIT) for just 15 minutes can also yield significant benefits in a shorter time frame, including improved cardiovascular fitness and metabolic health for those with time constraints or just wanting to rev the engine higher. Idealy both can be great, but one isn’t necessarily better and based on goals.
HIIT may not be desirable for everyone, those with certain medical conditions, or if you prefer other types. On the flip side, longer, steady-state cardio sessions might be better for those looking to build endurance or who prefer a lower-impact or exersion exercise routine. The key is finding what works best for your individual health status and fitness goals.
Typically doing some of both where you touch your highest heart rate or range, along with some low and moderate intensity is ideal. The idea of one versus the other misses the health benefits that both provide along with the fact that some individuals may not want or be able to do certain types.
Protein Intake: Quality, Quantity, Timing
This is a silly one!…sort of.
When it comes to protein, there's often a push to consume more to support optimal health as well as muscle growth and recovery. While it's absolutely true that adequate protein is essential, the source and timing of protein intake can be an important factor as well. However, they are typically not more important that total amount/quantity, since your body can continue to process and absorb most all of the protein consumed in a meal.
For instance, plant-based proteins may require combining different sources to get all essential amino acids, while animal-based proteins generally provide a complete amino acid profile. Nevertheless, most regional diets will allow you to consume adequate amounts of essential amino acids without thinking too hard about it barring special circumstances. Therefore, the overall quantity is worth focusing on instead.
Additionally, spreading protein intake throughout the day rather than consuming it all at once can possibly enhance muscle protein synthesis while also making for less big meals and more even feedings. However, the total quantity may still trump the timing in certain dietary considerations and schedules individuals have.
Nevertheless, simply focusing on the quantity ALONE without considering quality and timing might not yield the best results for everyone.
Takeaways
Personalization is Key: General guidelines provide a GREAT starting point, but individual needs can vary greatly. It's essential to tailor exercise and nutrition strategies to your unique circumstances and goals; and sometimes it’s worth seeking advice and oversight from a specialist or medical professional.
Understand the Principle, Not Just the Rule: Dive deeper into why certain recommendations are made. Understanding the underlying principles can help you apply them more effectively and avoid potential pitfalls. The reverse can be a bit sketchy especially if you are using someone else’s personal anecdote/experience.
As Always, Listen to Your Body and Observe Results: Your body often provides feedback about what works and what doesn't. Pay attention to how you feel and respond, and adjust accordingly.
Consult Professionals: When in doubt, seek advice from fitness and nutrition professionals who can provide personalized guidance based on the latest science and your individual needs. We love to help folks in a sherpa like role as you navigate toward the peaks and we have helped many people find more specifically what works best for them in the arenas mentioned above. When we don’t know, we refer to knowledgeable specialists who do.
While principles in exercise and nutrition science can guide us, they are not absolutes and there is always nuance. Embracing these nuances and understanding that "one size fits all" rarely applies can lead to more effective and personalized health and fitness strategies.
Some August Announcements:
We have a couple personal training spots open and are running some specials on manual therapy if you are looking to work 1:1 or perhaps get some self care time. Book here using code MT15
Health coaching spots remain closed until the tail end of Summer, but will open this back up again late September along with another nutrition seminar. If you’re interested, please book a free consult with us to get a jump start.