I thought I'd create a thread about the most common broscience you can find on the internet.
A lot of it is taken as common fact, and most of the science that disproves these 'facts' goes unnoticed.

If you wish to debate any of these, feel free to. Just back up your claims.

Anabolic Window:
Extremely popular belief of meal timings.
Ever heard of consuming your protein and carbs within 30 minutes of your workout?
Your anabolic window is open for about a day post workout. You get the most benefit at certain times and can reduce catabolism, but this happens at a very minute amount. And you don't need carbs/protein to stop the catabolism. So your window for carbs and protein is well above 30 minutes. Enough to say that timing is irrelevant.
"Nutrient Timing: Metabolic Optimization for Health, Performance and Recovery" By Chad Kerksick
I even have a scientific source that states that your window is open for as long as 36 hours, but something tells me that is only in rare cases.


CNS Overtraining:
Ok, CNS over-training is very real but it is over-exaggerated. You will know when you are overworking yourself, and only if you continue to push (well) beyond this point will you ever experience CNS over-training.
No need for scientific publications on this one, just a bit of personal experience in over extending my abilities many times before, yet never really close to CNS over-training.

L-Carnitine:
Perhaps the most recommended supplement for weight loss! Why? It's natural, your liver already produces it and it can be found in meat and I believe avocado's too. M.H. Williams et al in 1992 discovered L-Carnitine to be useless in active people. J.P. Krabbe et al in 1996 found that it was dismissed through urine. Long story short, consuming L-carnitine for extra fat loss won't work. Only those deficient in carnitine will benefit from it. However there are other benefits from L-carnitine, not just fat loss and those still apply. Such as helping against shit like AIDS and heart problems.
"Krabbe J.P (1996) "L- carnitine. Training –Nutrition."
M.H. Williams (1992): Ergogenic & ergolytic substances. Medicine & Sports in Sports & Exercise

Sleep:
You need 8 hours minimum sleep for progress?!
No.
The broscience behind sleep is based on lab rat testing in the 1960's. They tested the human growth hormone released in the rats sleep and the resulting growth. The nutrition testing on humans has been done from the 1970s and onwards and I've yet to find one that supports the amount of sleep having correlation with protein synthesis. Why I find this as strong broscience is because hgh is always being released and our levels of secretion differs drastically from person to person based on many factors such as age.
I'm not sure which of Takahashi's (1960's) publications supported the HGH in lab rats, because he has so fkn many publications regarding human growth hormones and other testing of rats with their liver and stomachs.


Feel free to add to this list.

Edited 6 times, last edited 30/1/12 - 2:44am.

Mind giving me some good sources which you have on these and more? =]

I am in need of some reading material =]

The sources are provided.

If you want to learn about gaining strength, you should look up anything that involves protein synthesis.

good thread with solid info dude

for the sleep one not so much on topic but a good site www.sleepyti.me

i get like 12 hours sleep and im still tired SLANDEROUS LIES

Being tired isn't all about the amount of time you spend sleeping.
Should see superior's link. It's all about waking up at the right time in your sleep cycle.

cheers

i said i had to wake up at 7:30 am and it came up with these times i should go to bed lol You should try to fall asleep at one of the following times:

10:30 PM or 12:00 AM or 1:30 AM or 3:00 AM