It's high time to bust biggest protein myths and put these old age rumours to rest
Protein acts as the building blocks for your body. It’s great for building muscle mass and aids muscle recovery and maintenance. Some people think that adding more and more protein to your diet will be helpful. But that isn’t true. Have a balanced diet with protein, fat, carbohydrates, and vitamins to add up to your fitness level.
Whether your goal is weight loss or strengthening your body, the best way to achieve it is to get in touch with a dietician. He/she will guide you in the right direction. There are so many false advices that people give, and even if you follow a part of these, the results will be detrimental. You might just end up adding inches instead of getting rid of them.
7 Biggest Protein Myths Busted
Read these protein myths to find out how they’re messing up with your fitness and diet.
1. More Protein Means More Muscle
Proteins are the main source of amino acids. These amino acids are needed by the body for different bodily functions. Amino acids and protein are also effective in repair and building of muscles. It’s is a myth that more protein means more muscle. Eating only protein is not what’s going to help build muscle mass. The right balance of protein-rich diet and workout will help you attain your fitness goals.
The kind of workout regime your trainer decides for you is crucial. Try having a mix of resistance exercises and aerobics weight loss and to gain muscle.
2. Protein Powder Can Substitute Complete Protein Sources
Protein powders can substitute protein sources completely – this is a myth and you shouldn’t believe it. Protein powders are an indispensable part of the fitness industry. They’re an easy and convenient way to include extra protein in your diet. The best part is that you can choose a whey protein supplement from the available best protein powders and gain maximum benefits. Also since it is in powder form, the protein is absorbed rather quickly by the body.
While protein powders have numerous benefits, they should not be considered as a complete replacement for protein sources. Make sure to include animal and plant protein in your diet. Protein from different sources provides your body with macronutrients and essential amino acids. A balance of whole protein sources – eggs, meat, lentils etc. with protein powders will give best results.
3. All Protein Are The Same
This is the biggest myth. All protein sources different and provides a different amount of protein. Also, animal protein sources vary from plant protein sources. The debate of animal vs. plant protein sources has been going on. If you’re a vegetarian and only consume plant protein sources, then you might want to consider including protein supplements in your diet.
Health and fitness experts believe that while animal protein sources like egg, fish, chicken etc. are complete protein sources, plant protein sources lack certain amino acids essential for the body.
Also, the fiber in some plant protein may prevent absorption and digestion of certain amino acids. Try to balance both animal and plant-based sources. Legumes, lentils, whole grains, and beans are great plant-based protein sources.
4. Consuming Too Much Protein Can Lead To Kidney Damage
Consuming excess protein will not lead to kidney damage if your kidney is in healthy condition. But for people who already have kidney and liver problems, this can be a matter of concern. If you have kidney problems, make sure to consult your doctor and dietician about the amount of protein that is best suited for you.
A research also shows that consuming excess protein might weaken bones as your urine may contain increases calcium. This is not proven yet. Talk to your doctor about how much protein does your body need. A balance of plant and animal based protein sources will strengthen your bones and you can avoid calcium deficiency as well.
5. Everyone Should Take Protein Supplement
This is a myth. Not all of us need to chug protein shakes. It all depends on your fitness goals. The daily reference intake is 0.8g of protein per kg of body weight. This comes out to be 56g per day for a man with an average built and 46g for a woman with average built.
Most people get enough protein through their daily diet with protein-rich food. You don’t need to include bodybuilding supplements or protein shakes. Having a bowl of Greek yogurt, or chicken salad with veggies and sprouts will suffice. If you’re someone who doesn’t include protein sources in your diet like eggs, chicken, lentils etc. then you can take protein supplements. Also for people who are always on the go and need a quick boost of protein, protein shakes are a great choice.
Make sure to consult your doctor before including any kind of supplements in your diet. Also, remember that protein supplements can be expensive and have certain side effects. It is best to research well and then talk to your trainer about the best protein powder that’ll suit your fitness needs.
6. Cutting Down Protein Is A Great Way To Lose Weight
A lot of people who want to lose weight think that cutting down protein intake will help in weight loss. On the contrary, insufficient protein in your diet can make it difficult to get rid of excess fat. Protein is one of the most important macronutrients. It helps you feel satiated and boosts your metabolism as well. Both of these qualities are great when you want to lose weight. The feeling of being fuller for longer will keep you away from cravings and hunger pangs. And a heightened metabolism will add to your workout routine and show positive results.
When you don’t eat enough protein your body might show signs of fatigue, weakness, suppressed the immune system, and swelling in legs. All these factors can prove to be a hindrance in your workout and weight loss journey. So make sure to eat enough protein and keep your body fit.
7. Vegans Need Complete Protein
Let’s first understand what is a complete protein. A complete protein is a protein source that contains all nine essential amino acids. Good sources of complete protein are –
- Red meat
Vegans do not include any form of dairy or animal derivates in their diet. Thus, for them, most of these sources are of no use. You can substitute these with plant-based proteins. Plant-based protein sources have enough incomplete protein. You can combine various sources to ensure best results. Consult a dietician to make a meal plan for you which will substitute animal protein with plant protein in a healthy manner.
Some Other Myths
Some of the other protein myths that you should stop believing are –
Whey Protein Can Make Your Fat
Too much of anything is bad for you. Just like consuming too much junk food will make you fat, consuming an excess amount of whey protein supplements might also lead to weight gain. If you surpass your daily calorie intake whether that’s with excess food or whey protein supplements, it will eventually add to your overall weight. But if you monitor your calorie intake, then there’s nothing to worry about.
Everyone Needs The Same Amount Of Protein
Each one of us has a different body setting, thus we all need a varying amount of protein. It all depends on your overall health, any underlying medical conditions, fitness goals, and daily activity level. Consult a dietician and doctor to know what the best-suited protein intake quantity is for you.
If You’re Tired, Then You Might Not Have Eaten Enough Protein
If you’re always feeling fatigued and tired, then it is a sign that your body is running low on protein. But these signs only occur when there is an acute shortage of protein in your system. Cutting out protein sources from a couple of meals will not cause severe tiredness.
If you’re vegan and are facing this problem, then there are chances that you’re not having enough protein. Consult a doctor to know the main cause. You might also want to consult a dietician for a proper vegan diet plan with balanced protein sources.
You Need Protein Right After Workout
Sipping on protein shakes right after a workout session is the cool thing! But do you know this is a myth? You don’t need to sip your protein shake right after the workout session. If you’re into fitness and looking for bodybuilding, then you need protein every 4 hours. But for the rest of you, the amount provided by your daily meals is good enough. Going a little extra to include protein supplements are fine.
In our center search, it was shown that chugging protein shakes right after workout sessions had no beneficial effects on muscle growth and strengthening, as compared to eating the same amount of protein during meal times.
Hope these myths busters help you reach your fitness goal more easily now. Consume protein, but don’t let it overpower other nutrients. Also don’t cut it out completely from your diet. Balance is the key to complete health!