Protein Myths – The truths and lies about this nutrient
The Most Common Protein Myths
In this article, we are going to review some of the most common protein myths, which ones are true?
Sooner or later – everyone follows some kind of diet at some point, either to lose or gain weight. Some are strict and hard, others follow the moon cycles or even worse: following one advised by a family member or friend.
The amount of weight loss diets is practically infinite. Moreover, you can find some on the internet or through a specialist or nutritionist. But what all these diets do is to make us review the quality and quantity of what we eat.
Evidently, if you want to truly benefit from this, we suggest asking a professional who will create a diet according to your needs.
Above all, it is important to know what we eat, its properties and negative effects in the body. Specially if we have set ourselves to eat healthily. A nutritionist will give you a basic scheme of what you should or should not eat. For example, they always advise eliminating saturated fats, sugar, etc.
When it comes to protein, the specialist will encourage you to keep on eating them. After all, they are very valuable due to their role in the formation of bodily tissues and other functions.
That is why you should make sure that you meet your protein requirements every day. This nutrient provides energy to our body, apart from being a fundamental elements of the cells, muscles, bones, skin and blood.
In addition, protein also strengthens the immune system, supporting the proper functioning of the defense cells.
This component is available in vegetables and animals. Therefore, meat and egg provide a valuable protein content that the body cannot produce on its own.
Truths and lies about protein
There are many myths surrounding this macronutrient
Some vegans and vegetarians claim that it is extremely harmful for the body. However, some people defend it because otherwise, our body would not be able to perform vital functions.
As always, our purpose is to keep you informed. So here you have the most common protein myths so that you can draw your own conclusions.
It is dangerous to take a lot of protein
This is false
Even the most strict diets include at least 1 gram of protein per kilo of body weight daily. In fact, taking more could be good for your healthy, specially if you do physical exercise.
There is no scientific evidence that proves how eating too much protein can cause some health problem. In fact, we need to discard the fact that it triggers hepatic problems, since it is completely false.
Protein increases the muscle mass
This is one of the most common false ideas in the world regarding protein
Social media is filled with sites that ensure how taking protein will help you gain muscle mass with time. However, a hyperprotein diet will provide many benefits, but it will not increase the size of your muscles. Although it will keep them healthy for sure.
Physical exercise, a fitness routine, intense physical exercise and eating healthily quality carbohydrates and protein…
These are the things that will help you sculpt your physique and strengthen your muscle mass. In addition, a healthy diet will also enhance other benefits for your organism.
Satiate the appetite
It has been proven how protein has a stronger satiating effect than any other food.
Why? It is actually quite simple. When we eat any type of diet, it remains in the stomach for a longer period of time. Consequently, it produces a feeling of satiety, something that neither vegetables nor fruit can do.
Therefore, this myth is true: feeling full = less hunger, which leads to weight loss.
Alternate protein sources
There is the false belief that eating animal protein is more beneficial than vegetable protein.
The best thing for your health is to find the balance. You should eat animal protein, but do not forget that lentils or quinoa can also be interesting choices.
Tip: alternate the type of protein. The ideal thing would be to combine eggs, legumes, dairy, white and red meat, etc.
Taking it in the morning is better
There is no consensus regarding this issue
Some professional believe that our metabolism is more active in the morning, so it will absorb this nutrient faster.
However, other specialists disagree. They state that, if you do physical exercise in the evening, your body will ask for protein after the workout in order to recover.
After doing some research, we believe that the best thing is to distribute the protein throughout the day so that the body will use it whenever it needs to.
Tiredness = Lack of protein
Even though a lack of protein can trigger tiredness, this does not happen if you skip this nutrient every once in a while.
That is why we need to say that it is false. Tiredness is not directly related to the protein intake.
It decalcifies the bones
Some people believe that animal protein produces certain effects on the body that involve using the calcium from the bones. This myth is absolutely false, since scientific studies associate the intake of protein with strong and healthy bones.
Myths about protein shakes
There is a difference between animal and vegetable protein, as we have already seen. However, another issue that is strongly related to protein myths are Protein Shakes:
They are a source of protein powder that comes from natural products that complete any diet
They are surrounded by both truths and lies that we are going to try and clarify. Click on the following article in order to learn more about protein shakes
The more the better
Even when we suggest distributing the protein intake in several servings, the best thing when it comes to shakes is to take them in the mornings.
- However, you can drink your protein shake in the mid-morning or afternoon without any issue, for example.
- You do not have to drink a shake immediately after the workout, you may not need it. This will depend on your meals, schedule, time remaining until the next meal, etc.
Protein drinks can replace the protein part of a meal: it is like eating chicken, turkey, tuna, etc…
They are anabolic steroids
Absolutely false. Protein shakes do not create addiction and they do not contain steroids.
Their components come from natural sources such as egg, meat, milk, soy, pea, etc.
They fatten up and increase the cholesterol
Protein supplements are made up of amino acids that help to protect the muscles among other functions. Moreover, they do not make us gain weight.
After reviewing all this information, we hope that we solved many doubts. To sum up, we have to follow a balanced diet designed by a professional, specially when we have a specific objective in mind.
- “Medicina del ejercicio físico y el deporte para la atención a la salud” Ricardo Ortega Sánchez-Pinilla.
- “Actividad física y salud” Sara Márquez Rosa y Nuria Garatachea Vallejo.
- “Las proteínas de los alimentos” Rosina López Fandiño
- “La guía completa de la nutrición del deportista” Anita Bean
- “Tratado de nutrición. Composición y calidad nutritiva de los alimentos” M. D. Ruiz.
- High Protein Recipes
- Women and Protein Shakes: Myths and Truths
- Protein Analysis: Methods, Reliability and Quality
- Vegetable Protein – Find out the best sources of vegetable protein
Protein Myths Review
No risk for health – 100%
Gain muscle mass and recovery – 100%
Combine sources – 100%
Support for weight loss – 100%