Top 5 Protein Myths Debunked by Real Science with Fortius Dubai
Protein is an essential macronutrient our bodies require to stay strong and healthy. It helps us build muscle, repair tissue, create hormones, enzymes, and many other functions that keep us going. The best protein sources are animal products such as meat, eggs, fish, and dairy products and plant sources like legumes, nuts, and tofu.
There is a lot of misinformation and uncertainty regarding protein intake, and in this blog, I will break down the top 5 myths related to protein and protein intake!
Myth number 1: You can only absorb a limited amount of protein!
Protein myth one is that you can only absorb a certain amount of protein. That isn't true! The limit is not in the amount of protein you can drink but in the amount your body can utilize to maximize muscle protein synthesis. However, you will have digestion issues and diarrhea if you cannot absorb it! In simple terms, you can eat as much protein as you want, but your body won't be able to use it all for muscle building.
Pro-tip to maximize muscle protein synthesis.
You need between 25-40gm of protein per serving to maximize muscle protein synthesis. It is essential to get in leucine in the following amount: 2.5 - 3.3gm per serving to boost muscle protein synthesis.
Myth number 2: Protein causes cancer!
Protein myth two is that consuming too much protein can cause cancer. That is untrue, as no evidence links high-protein diets to increased cancer risk. On the contrary, research has shown that consuming higher amounts of protein can reduce the risk of certain cancers.
A systematic review published in the BMJ examined over 32 studies of more than 500 000 people. It concluded that a higher protein intake was associated with a lower risk of all-cause mortality. To read about the study, click here!
Myth number 3: You can not build muscle with plant protein!
That is another myth that needs to be debunked. Plant-based proteins can be as effective for building muscle as animal proteins if you get enough of them in your diet. The key to success here is variety and getting enough protein from various plant sources, such as legumes, nuts, seeds, and grains. If you combine plant proteins perfectly, you will get similar results to people who consume animal protein products.
So the truth is that you can build muscle on a plant-based diet, but it requires a lot of effort and planning to get the exact profile of essential amino acids in sufficient protein quantities.
Pro Tip: If you consume a plant-based diet, introduce a plant-based protein that represents a mix of different protein sources like pea protein, rice protein, and hemp protein.
Myth number 4: High-protein diets are bad for your kidneys!
People with healthy kidneys can safely eat more protein without any adverse effects. Research has shown that people with pre-existing kidney conditions may benefit from reducing their protein intake, but this does not apply to those who have healthy kidneys and do not have a history of kidney disease. So the myth that high-protein diets are bad for your kidneys can be debunked!
Studies done over 6-12 months on healthy individuals consuming above 2 & 3 up to 3.4 grams of protein daily have shown no adverse reactions and positive outcomes regarding weight loss and body composition improvements.
Myth number 5: High-protein diets cause inflammation!
That is another myth that needs to be debunked. Research has shown that consuming excess protein does not increase inflammation or cause any adverse effects on health. Higher protein diets are associated with more extended periods of satiety and overall better health outcomes.
Sugar and processed foods are linked to increased inflammation, not excess protein intake. You can read more about how sugar can increase inflammation here!
Few studies and reviews support high protein intake.
What are amino acids, and what does it mean when we say essential amino acids profile!?
Amino acids are the building blocks of proteins. The nine essential amino acids are ones our bodies can't produce independently and must come from food sources or supplements. Twenty different amino acids contribute to many bodily functions.
The amino acid profile is essential in muscle protein synthesis because the suitable amino acids in the correct ratios can lead to optimal muscle growth. When looking for a protein source, it's important to look at its essential amino acid profile and ensure you're getting enough of them.
The 9 essential amino acids are:
Histidine,
isoleucine,
leucine,
lysine,
methionine,
phenylalanine,
threonine,
tryptophan, and
valine.
To find out more about protein, check the blogs below:
If you need help structuring a meal plan or want to have someone who can teach you how to make the right food choices and act as an accountability coach that will help guide you toward your goals, check out our nutrition coaching services!
For personal and online training services, check out the links below:
Conclusion
Many myths about protein can lead to people eating insufficient amounts of this essential nutrient, further impair muscle building and preservation and negatively impact a healthy immune system! It is easy to get confused with so many myths out there. I hope this blog clarifies some of the most common misconceptions regarding excess protein consumption, animal and plant proteins, etc. If you are wondering which protein-rich foods to introduce to your diet and whether you need protein powders, check the blogs linked above!
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