Popular Protein Myths Debunked

Every food we eat is composed of protein, carbohydrates, or fat, and these macronutrients all have essential roles in maintaining health. Protein is beneficial, but it is one of the most misunderstood macronutrients. Though most individuals understand protein is used to build new cells, there are still many myths floating around. Any time you step into a gym or start a diet, you end up hearing a lot of faulty information about protein. It is crucial to understand where protein comes from and how it works to use protein properly. If you are interested in staying healthy or getting fit, avoid falling for these common protein myths.

More Protein Means More Muscle

It is true your body requires protein to build muscle tissue. However, this does not mean you can eat more and more protein and build more muscle without any effort, as your body does not directly convert your protein intake into muscle. Instead, muscles are built through a lengthy process. You have to exercise those muscles to build them. If you are eating protein while remaining sedentary, the body will mostly just use protein for the energy needed to run your organs and keep your body functioning, and any excess will turn into fat and cause weight gain. Even if you are exercising, it is not possible to eat huge amounts of protein and get massive muscles instantly. Your ability to build more muscle will be limited by the types of exercise you do and your genetics.

Continue reading to learn about how all protein may not be equal.

All Protein Is Equal

Just about everything from meat to vegetables contains a little bit of protein. However, this does not mean all protein is equal. You are not always eating the same type of protein whenever you eat a product containing protein. When we talk about protein, we are actually talking about a collection of amino acids. There are nine different types of amino acids the human body needs to function properly. Animal-based sources of protein, like fish, poultry, pork, and beef, contain all of these essential amino acids. However, plant-based sources do not always contain all of the amino acids the body needs. It is possible for those on a vegetarian diet to get adequate protein, but they may need to take a little more time in planning their diet and combining vegetarian protein sources to get the right type of protein and the appropriate amounts.

Continue reading to learn about a myth related to the amount of protein a person should consume for health.

The More Protein, The Better

Individuals who fall into the trap of thinking the more protein, the better are normally just trying to lose weight and build muscle. However, excessive protein just ends up directly overturning those goals. The human body can only use so much protein in one day. Once you hit your daily protein and calorie limits, any excess protein is converted into fat, which can end up causing weight gain if too much is consumed. You can also have problems if you are neglecting other important nutrients to eat protein. For example, a person who commits to eating three hundred grams of protein a day while not eating over 1,600 calories will end up not getting enough carbs to stay energized. If you eat an excessive amount of protein without any other nutrients, it may increase cholesterol, cause calcium loss in the bones, and damage the kidneys. In sporadic cases, a person can even suffer from protein poisoning, a type of malnutrition caused by eating excessive protein without fat or carbs.

Continue reading to debunk a myth about protein and working out.

You Need Protein After A Workout

When you first start working out, you might hear numerous people suggesting protein is necessary after a workout. The theory behind this myth is basically that the body needs protein to repair and grow muscle tissue following a workout. This misconception is so common because it is, admittedly, partially true. The human body does require protein to build muscle following a workout. However, timing is not quite as important as many individuals think. The average person already has enough protein stored in their body from previous meals to start muscle growth. Since muscle growth following a workout occurs over a long time, it is possible to use the protein from a meal several hours later to build muscle. It is more important to focus on getting the right amount in the 24-hour period surrounding your workout instead of eating a bunch in the minutes right after exercising.

Continue reading to debunk yet another protein myth.

Everyone Should Eat The Same Amount Of Protein

Figuring out the right amount of protein can be tricky, as eating too little can stall muscle growth while eating too much can make you gain weight or miss out on other essential nutrients. It would be quite convenient if there were a set limit of protein that was the perfect amount for every person, but the idea everyone should eat the same amount of protein is not accurate. The amount of protein you need will rely on your weight and activity level. The National Institute of Health recommends individuals eat at least 0.36 grams of protein per pound of weight. However, very active individuals trying to build muscle might end up eating as much as 1.5 grams per pound of body weight. Different bodies may also metabolize food slightly different, and two people who are the same size and do the same amount of exercise might still need a different protein to carb to fat ratio.