Addressing Common Protein Myths And Facts

When it comes to nutrition, it can be challenging to determine what's fact and what's fiction when nutritional advice is often based on opinion or personal experience rather than science. In this article, we'll separate the myths from the facts as we debunk some of the biggest protein myths associated with protein. 

We've all encountered these headlines before- "Eating High Protein is Dangerous" or "Protein-Based Diets Cause Kidney Damage". As it turns out, though these assertions may be grabbing headlines, they simply aren't always true! With so much deeply entrenched misinformation circulating around protein-based diets, it's time to put these protein myths to rest once and for all. This article will delve into what everyone gets wrong about protein, along with a few interesting facts about this macronutrient.

Protein Myths and Facts

Let’s look at a few interesting facts about protein: 

●    Approximately 14-16% of the human body's mass is due to protein.

●    Proteins are made up of amino acid chains, which can be classified as essential or non-essential. 

●    There are 11 essential amino acids, and these must be acquired through diet. There are 9 non-essential ones that can be made by the human body.

●    The human body consists of an abundance of proteins, estimated to be around 10,000 types. These proteins are created from the combination of 20 different amino acids.

●    A food is only classified as a complete protein if it contains all nine essential amino acids that our bodies depend on but can't create themselves. Some examples are eggs and tofu. Incomplete proteins provide some, but not all, of the essential amino acids, and in varying quantities. This category includes beans, peas, and lentils.

●    Hair is made up mostly of proteins and plays an important role in its growth, so eating protein-rich foods can help prevent hair fall. 

●    A high-protein diet helps with weight loss because it makes you feel full for longer and requires more energy to digest than other foods.

With these protein facts in mind, let’s now explore a few protein myths that we’ve debunked: 

1.    Only meat can offer high amounts of protein

Meat is certainly a good source of protein, but it's not the only one. You can get all the protein your body needs with a balanced vegetarian or vegan diet. Just make sure you're mixing it up with some legumes, nuts, and seeds, which includes a mix of protein sources that can give your body all the essential amino acids it craves.

2.    High amounts of protein can damage your kidneys

Studies have shown that high-protein diets do not affect healthy individuals’ kidneys. Just make sure to follow the recommended daily intake based on your body weight, and you'll be good to go. However, for people with kidney disease, research has found that high protein intake could potentially cause kidney damage. Consulting a doctor or licensed dietitian would be ideal for getting a protein diet tailored to your needs.

3.    Protein only works after your workout

You don't have to scarf down protein right after your workout. Sure, protein is important for muscle recovery and growth, but it's not a race to get it into your system right away. Your body can make good use of protein from your meals throughout the day to repair and build those muscles. 

4.    You cannot build muscle on a vegetarian/vegan diet

Contrary to popular belief, you absolutely can build muscle on a vegetarian or vegan diet. As long as you ensure you're getting enough protein and maintaining a well-balanced plan, you have all the necessary nutrients for muscle growth and recovery. So rest assured, plant-powered folks can be just as ripped and strong as everyone else.

5.    You can only build muscle with protein powder

Supplementing your protein intake is a smart move for athletes who train hard and want to maximise their results. It's an easy way to make sure you're getting enough high-quality protein without eating too many calories. But here's the thing - if you're not an athlete, you don't really need protein powder. Good old-fashioned whole foods like eggs, chicken, fish, and legumes can give you all the protein you need to recover and grow those muscles.

6.    Women require less protein than men

Even though women may have less muscle mass than guys, they still need the same amount of protein! It's recommended that women consume 0.83 grams of protein per kilogram of body weight every day.

Conclusion

All in all, being mindful and knowledgeable about the protein facts and myths is important. Not only do you need to listen to your body and recognise what works best for you, but also be sure to check reputable sources if you aren’t sure of something. Sadly, there are still plenty of protein facts and myths perpetuated by unreliable sources. Luckily, recent discoveries continue to give us a deeper understanding of protein nutrition as well as its role in promoting well-being and healthy living.