In the world of fitness—especially CrossFit—there’s no shortage of well-meaning advice. But not all of it holds up under scrutiny. Today, we’re breaking down four of the most common myths we hear in the gym and around the dinner table. Let’s get some facts straight so you can train smarter and eat better.
1. Brown Rice is “Healthier” Than White Rice
The Myth: Brown rice is often touted as the superior choice because it’s “whole grain” and less processed.
The Truth: While brown rice contains more fiber and micronutrients, the difference is relatively minor—especially for active individuals. White rice is simply brown rice with the bran and germ removed, which actually makes it easier to digest and faster to absorb. For CrossFit athletes needing quick energy or refueling post-WOD, white rice can be the better choice. Ultimately, the best rice for you depends on your goals and how your body reacts—not a one-size-fits-all label.
2. Eating Late at Night Makes You Gain Fat
The Myth: Consuming food after 6 or 7 p.m. will automatically lead to fat gain.
The Truth: Fat gain doesn’t come from the clock—it comes from consistently eating more calories than you burn. Your body doesn’t suddenly store food as fat just because it’s late. What does matter is what and how much you’re eating. If your macros are in check and you’re fueling appropriately, eating at 9 p.m. won’t sabotage your progress. In fact, a late-night protein-rich meal can help recovery and muscle growth while you sleep.
3. Lift Heavy to Get “Bulky,” Light to Get “Toned”
The Myth: Heavy weights build mass, while light weights with high reps create long, lean muscles.
The Truth: Muscle growth (hypertrophy) is influenced by total training volume (weight × reps × sets), nutrition, hormones, and genetics—not just the number on the barbell. You won’t “accidentally” get bulky by lifting heavy. It takes years of focused effort, a calorie surplus, and often specific training to gain noticeable muscle mass. If your goal is to get leaner or “toned,” building muscle through progressive overload—yes, with heavier weights—is actually one of the most effective strategies.
4. Chicken is “Healthier” Than Beef
The Myth: Chicken is leaner, so it must be the healthier protein source.
The Truth: Both chicken and beef can be excellent protein sources when included in a balanced diet. Chicken breast is lower in fat and calories, which can be beneficial if you’re cutting. But beef offers higher levels of key nutrients like iron, zinc, and B12, which are crucial for energy, recovery, and performance. The healthiest choice depends on your dietary needs, training goals, and how the meat is sourced and prepared. Quality matters more than blanket statements.
Wrap-Up:
Getting results in CrossFit—or any fitness journey—requires more than hard work in the gym. It also takes a clear understanding of nutrition and training principles. Don’t let myths hold you back. Make choices based on facts, your individual goals, and how your body feels and performs. If you’re unsure, ask a coach or a qualified nutrition professional for guidance.
Train smart. Eat smart. See results.
