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1. Taking extra vitamins and protein-powder supplements will enhance physical performance and increase muscle size and strength.
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2. Caffeine consumption, through drinking coffee, tea or soda, is linked to heart disease in men.
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3. Consuming fiber-rich foods is important for men to prevent gastrointestinal diseases, such as colon cancer and diverticulitis.
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4. Men usually gain weight in the center of their bodies, particularly around their stomachs.
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5. If you’re going to eat a meal before exercising, it’s best to do so two to four hours prior to starting your workout.
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6. Men usually consume plenty of fiber.
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7. There are no differences in the amounts of fiber in orange juice, oranges or fiber supplements, all are equal.
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8. ‘Lite’ or ‘light’ beers have less fat than regular beers.
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9. The best way to tell if you are fit is to compare your weight and height to numbers listed on standardized weight and height charts.
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10. You should eliminate high-fat and high-calorie foods from your eating plans if you want to be healthy.
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Answers
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1. There is no scientific evidence that extra vitamins or protein supplements will increase performance or muscle size or strength. In fact, excess amounts of some vitamins can be harmful. Muscle size and strength are determined by a number of factors, including genetics and physical activity, particularly strength building activities such as weight lifting, bicycling, walking and jogging. Try to obtain vitamins and protein through healthful, well rounded eating.
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2. To date there has not been a clear scientific link between caffeine consumption and heart disease. However, if you consume any caffeine containing beverages, do so in moderation (i.e., no more than two or three drinks a day.)
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3. Adequate intake of dietary fiber is know to help prevent gastrointestinal diseases, cardiovascular disease, diabetes, obesity and certain forms of cancer. In addition, fiber helps move foods quickly through the intestines.
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4. Men usually gain weight in the center of their bodies, particularly around their stomachs. This is especially true as men age and become less physically active. Excess weight in the
mid-body has been linked to various diseases, including heart disease and certain cancers.
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5. Meals eaten two to four hours prior to a workout can provide energy without discomfort. And remember, fluid replacement is essential before, during and after a workout.
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6. The typical American man get barely half the recommended amount of dietary fiber. Men who eat adequate amounts of fiber are less likely to suffer from constipation, hemorrhoids and diverticular disease. Choose foods that are good sources of fiber, such as whole-grain breads and cereals, vegetables and fruits.
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7. The more closely foods resemble the original plants, the more dietary fiber they will have. An orange, for example, has more dietary fiber than orange juice. Substances within the foods themselves, sometimes referred to as phytochemicals, may have health benefits as well. Therefore, it’s best to get fiber from foods rather than supplements. Fresh fruits, vegetables and whole-grain rice, breads and pastas are all good sources.
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8. No beer has fat, but some beers have more calories than others. Although beer and other alcoholic beverages have plenty of calories, they offer few nutrients. If you drink alcoholic beverages, do so in moderation.
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9. While charts often provide guidelines, they don’t show the whole picture. Even if you are within a ‘healthy weight range,’ your body fat may be higher than recommended. To be sure your fit, not fat, check with a certified exercise specialist or registered dietitian and get your body composition measured.
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10. Eliminating certain foods altogether is not the answer to achieving a healthful eating plan. Nutrition experts agree that taking away favorite foods is a recipe for disaster. Moderation and portion control are key, it’s what you eat over time that makes a difference, not a single food or meal.
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