There are too many false advice proliferating about proteins, which can be detrimental to our health. Let us separate fact from fiction and look deeper into some of the most common protein myths.
Here are some myths and the truth about proteins, so that we can finally set the record straight and utilise protein properly for optimal nutrition.
Myth 1: There is no such thing as too much protein.
Fact: Protein overload can lead to many chronic and serious medical conditions. On average adults between the ages of 19 and 30 are eating twice the amount of recommended daily protein intake.
Overconsumption of protein results in excessive levels of nitrogen, which the body will find difficult to excrete in the long run.
People following a high-protein diet are more likely to suffer from kidney damage than those who are eating within the recommended limit.
Myth 2: Protein is solely to grow and increase the mass of muscles.
Fact: Proteins are building blocks of amino acids, which are not only for muscle development, but are also crucial in the production and development of various components including bones, tendons, hair, hormones, antibodies, and enzymes to name a few.
Healthy amounts of protein lead to stronger immune system functioning, optimal blood glucose regulation, and healthy body composition.
Myth 3: So long as you eat protein every day, it doesn’t matter when and how you consume it.
Fact: People typically consume protein during lunch and dinner. If you want to optimise muscle protein synthesis, however, it is best to eat about 20 to 30 grams of protein for each major meal.
It is also important to include the consumption of carbohydrates, fruits, vegetables, and fluids for a balanced meal.
Also recommended to consume protein for breakfast by incorporating eggs, Greek yoghurt, and fish to your meal. Make sure to get your proteins from a variety of food sources including meat, vegetables, fish, and fish.
Myth 4: All proteins are created equal.
Fact: The quality of protein is essentially based on its ability to deliver the 8 essential amino acids, all of which are crucial for growth, maintenance, and repair of muscles and tissues.
Great sources of proteins are eggs, dairy, poultry, and dish. There are also complete proteins from vegetables as well as so for these food items contain high-quality amino acids in ideal concentrations.
Myth 5: Vegans and vegetarians don’t get enough protein in their diet.
Fact: The quality of proteins in plant food items are just the same as those found in meat. The only difference is that the quantity of protein in plant-based products is lower than that found in meat food items.
In addition, plant-based food items may not contain all essential amino acids. Vegan and vegetarians get all 8 essential amino acids by adding variety to their meal plans.
Combining two plant protein-rich food items with essential amino acids usually completes the essential amino acid requirement.
We hope that busting all these protein myths will help you in utilising protein properly, so that you can maximise its many health benefits.