If you hung out in the gym for a few hours and asked individuals about their opinions on carbohydrates, you would get several responses. Some would view carbohydrates as a good energy source, some would view them as “evil”, or some would say they avoid them. Athletes can easily find themselves confused by mixed nutritional messages. And not just about carbohydrates but about other areas of nutrition. And of course, you don’t have to be paid for your athletic performance to be considered an athlete (I talked about that in a previous blog).

Here, I am tackling some common misconceptions about nutrition that can affect your performance. I’m also sharing a muffin recipe that is full of nutrients.


I used the Eat Smart Precision Digital Kitchen Scale for this recipe.


Myth: I don’t need to fuel my exercise.

More and more diets are promoting a no-fuel strategy for and during exercise. Many times these diets promote the thought, “the less you eat and the more you exercise, the more calories and fat I will burn.” Which, can be intriguing for individuals who are trying to lose weight. But not fueling your body for exercise is like not fueling your car before going on a drive. Plus, any weight loss you experience during one exercise session is temporary and can be attributed to water loss.

When you are under-fueled, you can expect a lower quality workout. When your body does not have enough fuel, it is in a catabolic (breakdown) state. You see performance gains when your body is in an anabolic (building) state. When you are under-fueled, you may feel like you are working hard during your workout because your body is in the catabolic state. Being under-fueled doesn’t allow you to make the gains in performance that you would like to see.

Myth: Discipline in kitchen is an indication of my commitment to my performance.

Nutrition is just one component of training. Eating a certain diet does not define your level of commitment to your sport. In order to see your athletic performance at the level you want, you must also commit to practice, competition, adequate rest and sleep, workouts, psychological health, and listening to your body. When too much emphasis is placed on nutrition to change your body weight or shape, this can actually negatively affect your performance if it leads to disordered eating habits. Disordered eating habits can place a tremendous amount of cognitive, emotional, social, and physical stress on the body, which can place your body in a catabolic state.

Myth: There are good and bad foods.

My goal is to help us get away from labeling foods as “good” and “bad.”  Food shaming is something that’s all too common in our society these days because we view certain foods as good, while others get deemed as bad. While, I agree there are certain foods that can contribute to overall health, no individual food is going kill you (allergies aside). A generalized fear of bad foods can cause disordered eating. There are plenty of nutritious foods that need to be part of an athlete’s fueling strategy, including carbohydrates, fats, and proteins. But there is also benefit from enjoying foods that are not considered nutrient-dense, including overall balance, mental and social enjoyment.

So ditch the good and bad food rules! Instead, let the principles of variety, balance, and moderation guide you! And don’t forget – food is meant to be enjoyed. Eat what you love and love what you eat!

Truth: Orange Bran Flax Muffins is a nutrient-dense carbohydrate.

orange flax muffins


My kiddo helped me bake these muffins and I loved the flavor of them. I also love eating carbohydrates and feel that I perform my best when I eat a balanced amount of them.

I had not baked with wheat germ or ground flax seed before so I was excited to use these ingredients. Wheat germ is the part of the wheat that sprouts and grows into the new plant. It gets stripped away when wheat gets processed into flour. Wheat germ is full of vitamin E, folic acid, magnesium, thiamin, and zinc. Flax seed is the seed that comes from the flax plant. The flax plant has blue flowers and is a rich source of both soluble and insoluble fiber. It’s also a good source of omega-3 fatty acids.

Measuring out the flours and the ingredients can be tricky to get right. So I used The Precision Digital Kitchen Scale, which you can find on Amazon. I like to use scales when baking because it can be more accurate. Depending on variables such as your angle of your dish, the force with which you scoop and the shape of the measuring cup, you could be adding too little or too much into the dishes that you make.

This post contains affiliate links since this post was sponsored.  


baking with a scale


Print Recipe
Orange Bran Flax Muffins
Makes 24 mini-muffins or 12 regular size muffins
Course Breakfast, Snack
Cuisine Muffins
Prep Time 15 minutes
Cook Time 20 minutes
Course Breakfast, Snack
Cuisine Muffins
Prep Time 15 minutes
Cook Time 20 minutes
  1. Preheat the oven to 375 degrees F.
  2. Grate the oranges. Then, finish peeling and cutting the oranges.
  3. Blend oranges, orange rind, applesauce, buttermilk, oil, eggs, baking soda, and raisins in a blender. Blend until the raisins are not longer visible as big chunks.
  4. In a large bowl, mix oat bran, flour, flax seed, wheat bran, baking soda, and salt.
  5. Pour orange mixture into dry ingredients. Mix well.
  6. Pour batter into greased or paper-lined muffin tins.
  7. Bake at 375 degrees F for 18-20 minutes or until muffins are golden brown.
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