Protein is a key ingredient to get lean and build muscle mass. But there are so many myths surrounding protein intake and its effect on health. Many people blindly believe these myths and consequently, they fail to reap all the health benefits of protein says
In this article, we will bust some of the most common protein myths and reveal the facts.
The main role of protein is to only increase muscle mass
Protein is composed of building blocks, also known as amino acids. These amino acids support muscle protein synthesis and boost muscle mass. But there is much more than protein does for your body. Protein is also required for healthy bone, joint, hair, hormones, enzymes, LDL, and HDL cholesterol.
Eating too much protein harms your kidney
One of the major protein myths is that it can cause kidney disease. But in reality, protein will only affect your kidney when you have an underlying condition. Excessive protein intake is unlikely to weaken your bones. But some research suggests the opposite because protein may cause you to expel more calcium through unring. Hence, you should include protein with calcium rich foods.
You can’t eat too much protein
You can eat high protein without any adverse effects on your health. In fact, a good amount of lean protein on your plate will help you reduce calories coming from potatoes and rice. But be mindful of your protein choice. If you are eating protein that is too high in fat, you may be eating calories in excess.
You can’t get enough protein through a vegetarian diet
Again, one of the most common protein myths.
It is true that most plant-based food lack some amino acids compared to the same quantity of protein from animal-based sources. But a well-rounded diet plan can deliver a sufficient amount of protein to meet your daily requirement. The key is to combine a variety of protein-rich vegetarian sources such as lentils and seeds. This way your body will retain all amino acids throughout the day to support muscle repair and synthesis.
Everyone should take protein supplements
No, not everyone needs to take protein powder twice a day. Even if your goal is to achieve six-pack abs, you can do it without loading on protein supplements. Read a complete guide on building six-pack abs naturally The recommended dosage of protein is 0.4 grams per pound of body weight. For a 150-pound person, it would be 60 grams daily. If your daily diet consists of lean protein such as chicken breast and greek yogurt, hitting that number is not hard. But some people may need to take protein powder due to their disease or activity level.
Limiting protein can help you lose weight
This is one of the protein myths that can keep you far away from your weight loss goal. Because cutting on protein can make it hard to shed pounds. Even if you see numbers going down after cutting protein, it’s mostly muscles, not your fat. Not eating protein may also lead to fatigue, weakness, and a weak immune system.
Eating high-quality protein is what matters, not the timing
People often eat protein at lunch or dinner, but to maximize protein synthesis, that is not enough. You need to give a steady supply of essential amino acids throughout the day. You should be eating around 20 to 30 grams of protein per meal, including your breakfast and snacks. You can include eggs, Greek yogurt, tofu, and nuts in your breakfast. For lunch or dinner, consider having beans or lentils, tofu, chicken, ham, turkey, and tempeh.
AnExtraRep is a body transformation and fitness agency headed by Aditya Shrivastava. Aditya has been into bodybuilding for the last 19 years and is known for his practical and solid knowledge.
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Over the last 9 years, his company has been Transforming over 2000 people every year from body to mindset about fitness.
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