CLAIM CHECK

Myth or Fact?

Fitness claims everyone repeats — analyzed against the original studies. Who paid? How many participants? Was it replicated?

6 Claims
4 Myths
0 Confirmed
2 Nuanced
Supplements ⚠ Nuanced
CLAIM

"Creatine causes hair loss"

⚠ Single study (n=20)
⚠ DHT increase observed, not hair loss directly
✗ Never independently replicated
NOXIQ VERDICT One study showed increased DHT levels. Never replicated. No direct hair loss measured.
Full article →
Supplements ✗ Myth
CLAIM

"You need a loading phase for creatine"

✓ Daily 5g reaches same saturation
⚠ Loading may cause GI discomfort
✓ Multiple studies confirm no benefit
NOXIQ VERDICT 5g daily saturates muscles in ~28 days. Loading just speeds it up to ~7 days. Not required.
Nutrition ✗ Myth
CLAIM

"You need 8 glasses of water per day"

✗ No study supports exactly 8 glasses
✓ Thirst is a reliable indicator for most people
⚠ Athletes may need structured hydration
NOXIQ VERDICT No scientific basis. Needs vary by body weight, activity, climate. Food provides ~20% of water intake.
Training ✗ Myth
CLAIM

"You need to confuse your muscles to grow"

✗ No mechanism for "confusion" exists
✓ Progressive overload is the actual driver
⚠ Some variation can prevent plateaus via different stimulus
NOXIQ VERDICT Progressive overload drives growth, not exercise variety. Consistency beats novelty.
Training ✗ Myth
CLAIM

"Static stretching before exercise prevents injury"

✗ Can reduce force production by 5-8%
✓ Dynamic warm-ups show better outcomes
⚠ Post-workout stretching may aid recovery
NOXIQ VERDICT Static stretching before training may reduce power output. Dynamic warm-ups are more effective for injury prevention.
Nutrition ⚠ Nuanced
CLAIM

"You must eat protein within 30 minutes after training"

⚠ Window exists but is 2-3 hours, not 30 min
✓ Total daily intake is the primary factor
⚠ May matter more for fasted training
NOXIQ VERDICT The "anabolic window" is much wider than 30 minutes. Total daily protein intake matters more than timing.