More protein builds more muscle
To a point, sure. But put down the shake for a second. Protein promotes the muscle building process, called protein synthesis, "but you don't need exorbitant amounts to do this. If you are working out hard, consuming more than 0.9 to 1.25g of protein per 0.459g of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored.

The real expert says: More important is the time when you consume protein, and that you have the right balance of carbohydrates to balance it with. Have a post workout shake of three parts carbohydrates and one part protein. Eat a meal several hours later, and then reverse that ratio in your snack after another few hours.

Never exercise a sore muscle
Before you skip that workout, determine how sore you really are. "If your muscle is sore to the touch or the soreness limits your range of motion, it's best that you give the muscle at least another day of rest.

In less severe instances, an "active rest" involving light aerobic activity and stretching and even light lifting, can help alleviate some of the soreness. "Light activity stimulates blood flow through the muscles, which removes waste products to help in the repair process.

The real expert says: If you're not sore to the touch and you have your full range of motion, go to the gym. Exercise the achy muscle with no more than three sets of 10-15 repetitions using a weight that's no heavier than 30 per cent of your one-rep maximum.

Stretching prevents injuries
Maybe if you're a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warm-up has little effect on injury prevention.

"Stretching increases flexibility, but most injuries occur within the normal range of motion. "Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science."

The real expert says: Warming up is what prevents injury, by slowly increasing your blood flow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr Gilchrist suggests a thorough warm-up, as well as conditioning for your particular sport.

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