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Protein supplements can be helpful, but muscle building can be achieved with a well-planned diet rich in protein.

Dietary fats are essential for overall health and can be a valuable source of energy, especially for long-duration, low- to moderate-intensity exercise.

Vitamins and minerals are important for health but supplementing beyond the recommended daily intake usually does not improve performance unless a deficiency exists.

Sweating is a cooling response to regulate body temperature, not an indicator of fat loss. Actual fat loss is about energy expenditure and calorie deficit.

Water needs are individual and depend on factors such as climate, exercise intensity, and diet. Eight glasses is a general guideline, but not a scientifically proven requirement.

Although natural sugars may contain small amounts of additional nutrients, they have similar caloric content to white sugar and should be consumed in moderation.

A diet too low in fat can be detrimental to health. Fats are essential and can be included in a weight loss diet as part of balanced caloric intake.

The body naturally detoxifies itself through the liver and kidneys. Most 'detox' diets have no scientific basis and can be detrimental to health.

Vegetarian and vegan athletes can build muscle with a diet that contains adequate protein from diverse plant sources.

Skipping meals can lead to overeating later, potentially causing weight gain. Eating regular, balanced meals supports a healthy metabolism and weight management.

While protein is important for recovery and muscle repair, a balanced diet including carbohydrates and fats is essential for optimal athletic performance.

In moderate amounts, caffeine has little to no diuretic effect for regular consumers. It should not significantly contribute to dehydration.

While protein post-workout can aid in muscle recovery, the anabolic window is actually several hours long, making immediate protein consumption less critical than once thought.

Water is typically sufficient for hydration in most exercise situations. Sports drinks can be beneficial in long-duration, high-intensity activities where electrolytes are depleted.

Frozen and canned fruits and vegetables can be just as nutritious as fresh since they are often processed at peak ripeness and nutrient content is well preserved.

Excess calories make you gain weight, not carbohydrates specifically. Carbohydrates are an important source of energy for athletes.

The thermic effect of food is proportional to calorie content, not meal frequency. Total daily calorie intake and composition are more important for metabolism.

Weight gain is determined by total caloric intake vs expenditure, not the timing of eating. Caloric intake late at night does not inherently cause weight gain.

The concept of 'clean eating' lacks a clear or scientific definition. A balanced and varied diet, even with occasional processed food, is key for health and performance.