Protein myths and general nutrition myths are taking over. Two reasons why if you ask me, one is that people are too lazy to get of their butts and do some research or read a couple of nutrition articles so they believe everything and everyone says and two it’s easier to do so. You can’t believe everything you hear, do some research, find out what is right for you. Nutrition myths can be a good reason why your hard work at the gym is not paying off, no matter your goal. Protein is one of the main macronutrients the human body needs to stay healthy. Every cell in the body contains a certain amount of protein. It is also used to repair tissues, make enzymes, hormones, responsible for muscle growth, bone strengthening and so on. So you can see why it’s in fact essential in an individual’s diet. For physical active people, depends on your active levels, protein intake should be higher than an average person for obvious reasons like faster muscle repair, growth, building lean muscle and more. But like I said there are a bunch of protein myths cruising around that it can make you question everything you know about protein. Here are a few of the top protein myths – busted!
- EVERY PROTEIN IS THE SAME
This is by far the most often opinion I have faced with. “Dude protein is protein”. No it’s not! Protein comes from a various number of sources including meat, eggs, milk, nuts and seeds, protein powders and so on. From how it’s created, how it’s digested to how it will affect you, every protein is not the same. Protein sources from animal products and some plant-based foods are complete proteins, meaning they contain all the amino acids the body needs. Other proteins from sources like nuts, seeds, beans and so are incomplete proteins. I’m not saying you should only consume complete protein, not at all, but you need to learn the difference! When it comes down to post workout nutrition high-quality and fast absorbing proteins are the best choice. Whey, soy and hydrolysate protein found most protein powders and foods are in the lead here. Complete and fast absorbing meaning they will deliver all the essential amino acids to the muscle tissues fast and efficient feeding them and nourishing them after being broken down by working out.
- HIGH PROTEIN DIETS ARE IDEAL FOR LOSING WEIGHT
As we know every individual has certain daily caloric needs to maintain weight, consuming less will result in losing weight, consuming more in gaining. Well, whether coming from proteins, carbohydrates or fats calories are calories and if not used they will do exactly what you don’t want them to do. Granted, it is recommended to keep your protein intake higher than your carbohydrate intake when trying to lose weight but eating too much of it will do you no good.
- PROTEIN POWDERS ARE A MUST FOR BUILIDING MUSCLE
A lot of people tend to think that protein powders are some kind of a magic potion that when you drink a shake or two you’ll become superman. No, it’s exactly what its name says it is – a supplement! Without the hard work in the gym, lifting heavy-ass weights and proper nutrition protein powders will not help you build muscles. Again, don’t take me wrong protein powders play a BIG role in the fitness world. Will it bring me closer to my goals faster? Yes. Will it help me build lean muscle? It will. But as long as you keep your caloric needs and macronutrient needs fulfilled, even without the powders you will build muscle!
- CONSUME AS MUCH PROTEIN AS YOU CAN
Like I said before every individual has a different caloric needs and macronutrient needs, depending on your age, sex, size, activity level and goal. Overdoing it will only lead to unwanted results. It will not make you grow any faster. You can’t expect that just because your 6’1” and 215 pounds friend who lifts like an animal eats a ton of protein you need to eat just as much. If you look like him and train like him you probably could, but not if you are 150 pounds and 5’5”. I recommend consuming around 1.2 to 1.5 gram of protein per pound of bodyweight to build muscle (depending on your activity levels of course it can be more or less). With the right amount of training, rest and
proper nutrition the results will come!
- POST WORKOUT NUTRITION SHOULD FOCUS ON PROTEIN ONLY
Wrong! Yes protein is in fact the most crucial macronutrient for lean muscle building, but that does not mean you should throw away the others! Carbohydrates are our primary source of fuel needed to accomplish all of our daily activities, yes that includes exercising. After a workout what do you mainly feel out of? Energy! That means that if you want to prevent your body using protein as source of fuel and prevent muscle break down, you need those carbohydrates! Right after a workout you should aim for fast-absorbing simple carbohydrates. Why? To spike your insulin levels ergo replenish your glycogen loss from the workout and with that prevent muscle loss! Post-work out meal (when you get home) should consist of protein (of course), some slow-absorbing or complex carbohydrates and some essential heart-healthy fats.
- PROTEIN WILL MAKE WOMEN LOOK BULKY
This is hands down the funniest one I’ve heard. No, protein will not make you look big or bulky. Donuts and sodas however, might. Protein as a macronutrient is essential for both men and women. I say essential because without it the body wouldn’t function properly. If you’re worried about protein making you gain weight, read the second myth again. A lot of women are also avoiding protein powders for the same reason. Once again, protein powders are not magic potions. It takes years of exercising, nutrition and dedication to pack on some muscle. So no, protein powders will not make you bulky or big, lack of proper nutrition though might. Another very important reason why you need to rethink this is that woman lack high testosterone levels that men have (for low testosterone treatment, visit this page). So ladies, for the second time – no, protein will not make you look manly.