Real Science Vs. Bro Science
With the rise of the “Instafamous” generation, it’s no longer just locker room or gym buddy “bro science” but much of it is now flooded daily online. It’s often information overload on what should be taken for truth of fiction. So, what is fact, or science vs. bro science. Here is a few that you may have heard of some laughable, some you may also learn from.
Everyone who has at one point engaged in the pursuit of weight loss or muscle gain must have encountered series of this unproven science. Commonly known as “bro science”, it is important to know the difference and important to distinguish fact from fiction. When it comes to nutritional supplements, developing healthy eating habits and performance nutrition strategies, be sure that the science you do follow is real fact proven science and not “bro science”.
We at Global Performance Nutrition Institute (GPNi®), often get asked questions on diet – what works and what doesn’t. With so many choices now today and new “fad diets” it’s often very confusing. We like to present new diets, but also give a balanced perspective and always conclude what is proven by science, what is complete rubbish at times and what is yet to be proven – anything in between is simply “bro science”.
Unfortunately, these “Bro Science” myths spread like wildfire and most people believe them without hesitation. This is as well common among those who have ventured in a trade or practiced in each field- they all have stories to share. However, these untested theories or facts are quickly waved away by some people while some hold on to them regardless. This brings about an emerging debate based on the authenticity of Bro Science against the actual proven science.
What is Real Science and Bro Science?
Before I dive into a scholarly definition, one can refer to Bro Science as a piece of advice that has been handed down as fitness terminologies from gym-experienced “bros” to beginners. According to Dictionary.com, Bro Science is a term for misinformation circulated among men usually, bodybuilding claims not backed by science.
“Bro Scientist”, Alan Aragon writes about bro science here, which is unfortunately a great deal of the internet listening.
“Bro Science is a bunch of facades or the advice and reports of gym bros which are considered more reliable than scientific research."
Surprisingly, some folks come up with facts which they believe to be more reliable than science itself notwithstanding how credible science has been over the centuries.
Real science as stated earlier is a scientifically tested and trusted science. It is the published science contrary to the myths and sketchy locker room advice that are often passed off as legit. Most are often a total BS. You will for example find “Position Stands” by the ISSN here that stats what the ISSN has taken a “position on” in regards to diet and supplementation on what works – according to the science: https://www.biomedcentral.com/collections/ISSNPosP
The Origin of Bro Science
The popular concept of Bro Science took off in 2008 but gained popularity in the 2010s. The word bro refers to men in the gym who assume themselves to be knowledgeable about nutrition and supplementation and tells their stores people that train with them. They seem confident about their “knowledge” and one might fall easily for them. Bro Science involves sharing advice presented as facts but without often any scientific backing. The term is common amongst guys bodybuilding circles who impart unproven and untrue tactics about training and nutrition.
Why Do Some People Believe Bro Science?
Some people take advice from people just for the fact that they trust their experience and believe that results speak for themselves. Also, Bro Science is not textbook science which is based on scientific evidence but is a result of the trial-and-error method. We all have different bodies and what works for one person may not work for the other. Hence, there are different strokes for different folks.
Bro Science is almost never standard science, or backed by research, but often stems from simply experimenting with how specific exercise methods and food choices can shape your body can not be overlooked. It’s basically anecdotal or word of mouth on tips in the gym of what may or may not work for some individuals.
Is Bro Science Dangerous?
It should not amaze you that some smart people can believe dumb things at times. While some Bro Science is not entirely bad, some is ridiculous and potential yes can bring harm or injury. Most can cause side effects ranging from body pain, muscle exhaustion, injury or other more serious factors. The Bro Science bodybuilding culture has been said to portray hyper-masculinity.
Bro Science Myths Destroyed
The main difference between a Bro Science and an Actual Science is that Bro Science is not backed up by research. In this section, we will focus on factors that differentiate Bro Science from an Actual Science. This will help to make your fitness and nutritional life a lot more efficient also safer. The truth is some people are doing most things right and some things wrongly due to ignorance and hear-say but this is okay. Here are some fitness and nutritional myths from gym chats destroyed by the published or actual science.
Bro Science: Guy, avoiding carbohydrates after exercise will-lead to an increase in growth hormone that will promote muscle hypertrophy.
Published Science ( ISSN): In reality, getting a meal post-workout would be far more anabolic than going without food. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycol re-synthesis.
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y
Bro Science/ Real Science Of Food Nutrients. (Protein, Caffeine and Creatine).
Bro Science is misconceptions from others who we believe to know more than we do. There is a lot of misleading information all over the internet regarding different areas of science including food nutrients. Most often include diet fads where one person claims that a particular diet works for their weight loss and every other person seem to embrace them. Sometimes, this bro-science does work until experts come to state the contrary and prove that it is hugely bad for your health. Hence, we will be pointing out bro sciences regarding some specific food nutrients and bringing these-farce down by explaining the actual science alongside.
Caffeine:
Bro Science: Caffeine dehydrates you.
Published Science (biomedcentral.com): The International Society of Sports Nutrition (ISSN) position regarding Caffeine is as follows:
- Scientists do not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance.
- Caffeine helps to improve physical performance in both trained and untrained individuals.
- Supplementation with caffeine has been shown to acutely enhance various aspects of exercise performance in many but not all studies. Caffeine is used to moderate muscular endurance, movement velocity, sprinting, muscular strength and jumping.
- Caffeine helps to improve physical performance in some individuals who are under conditions of insomnia.
- Drinks and workout supplements and other sources such as gum, mouth rinses, energy gels and chews containing caffeine have been said to enhance anaerobic and aerobic performance.
Protein:
Bro Science: Protein makes you fat.
Published Science (biomedcentral.com): The International Society Of Sports Nutrition (ISSN) provides some reviews regarding the intake of protein for healthy and exercising individuals. Here are some of the position statements of the society:
- There is new evidence that suggests higher protein intakes (>3.0g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).
- The maximum amount of protein recommended for athletes per serving is mixed and is dependent upon age and recent resistance exercise stimuli. The most accepted recommendations are 0.25g of a high-quality protein per kg of body weight, or an absolute dose of 20-40g.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
Creatine:
Bro Science: Creatine makes you bald and loses your hair
Published Science (biomedcentral.com): According to the International Society of Sports Nutrition's research, here are some scientific backings to counter the bro-science regarding Creatine. It shouldn't be any more shocking that real science tends to be the direct opposite of bro-science.
- Presently, we have no scientific evidence that the short or long-term use of Creatine monohydrate has any detrimental effects on otherwise healthy individuals.
- Creatine has been proven to be clinically effective for use in nutritional supplements in terms of muscle uptake and ability to help with high-intensity exercise capacity.
- Creatine has been reported to be possibly beneficial regarding preventing injury and/or management of select medical conditions when taken with recommended guidelines.
- Creatine monohydrate has been applauded for having several potentially beneficial uses in several areas and further research is warranted in these areas.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
Social Media & Bro Science
As a result of the rapid increase in the use of people especially young people on social media which includes Instagram, Facebook, Twitter, YouTube and so on, there has been an increase in the popularity of Bro Science. For instance, on Instagram, a page whose handle is @broscience.co exists, there happen to be different memes about the gym and fitness on the page.
A lad: Why aren’t I getting bigger.
An older guy: Because you aren’t lifting heavy and eating enough.
Image: broscience.com
Imagine the lad goes home then informs somebody about what he heard from his “mate in the gym”. Then, somebody tells the other, that is exactly how a lot of folks get misinformed. According to an actual science published on parkedview.com, it was recognized that many people are afraid that if they lift the weight, they will get bulky or gain a lot of muscle which inevitably changes their physique. On the contrary, that is far from the truth and many factors are involved – not just lifting heavy weights.
Choosing Real Science Over Bro Science
Although it is important to always be learning and get your information from a wide variety of publications, its important the information is reliable. The only way to ensure that is reliable, accurate and most importantly safe is to ensure it is from respected researched backed studies. Some of the leading leading experts in sports nutrition science such as the International Society of Sports Nutrition (ISSN) prides itself on doing just this, providing researched backed studies. In 2003 the ISSN was put together by founders Dr. Jose Antonio and Dr. Douglass Kalman to ensure that there is a global standard to determine what is fact vs. fiction.
You can learn and read more here thousands of journals of sports nutrition science on the Journal Of the ISSN here: https://jissn.biomedcentral.com/ and also the many position stands here: https://www.biomedcentral.com/collections/ISSNPosP
To keep up to date with all leading research we also encourage to check and read publications in:
- British Journal Of Sports Medicine (BJSM) https://bmcsportsscimedrehabil.biomedcentral.com/
- International Journal Of Sports Nutrition and Exercise (IJSNE) https://journals.humankinetics.com/view/journals/ijsnem/28/2/ijsnem.28.issue-2.xml
Be always to follow real science and not bro science!
Get Certified Today – Real Science
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