8 protein myths that you have probably heard (and what is really true)

From ice cream rich in protein protein protein, it seems that everyone is trying to win as much protein as possible.

But with all the buzz on protein, it can be difficult to separate fiction. Should you follow the GDR? Is a protein-rich diet really bad for your kidneys and bones? Do you have to eat protein just after working for optimal gains?

Continue to read for the most common protein myths and avoid confusion on this essential nutrient.

There is a false idea that your body cannot absorb and use about 30 grams of protein at a time.

However, a 2023 study revealed that a Dose of 100 grams Proteins have produced a significantly higher and longer anabolic response (the process of the construction body of new muscle tissue) than a dose of protein of 25 grams.

It means that Your body can manage and use high doses of protein in a single sessionEspecially during the increase in physical or metabolic stress. Amino acids (the constituent elements of proteins) are used for much more than the construction of muscle. They are necessary for the regulation of hormones, the production of enzymes, the repair of tissues and immune health.

This does not mean that you should take large portions of protein with each meal, but you do not need to limit your protein intake to 30 grams.

Some people think that older adults do not need as much protein as young people, but this is not the case. In fact, following a low protein diet can have negative effects on the bone health of the elderly and muscle mass.

You lose muscle mass as you age. In addition, as you age, your body does not respond to proteins as effectively, which is known as anabolic resistance. Because of that, The elderly must absorb more protein to obtain the same advantages.

Studies suggest that People aged 65 and over need 1.0 to 1.3 gram of protein per kilogram per day (0.45-0.59 grams per book) for overall health and physical function. Elderly people who engage in resistance exercise may need more protein.

Drinking a protein shake or consuming a meal rich in protein after your training can stimulate muscle growth, but studies show that your overall protein intake is the most important.

The most effective way for most people to win muscles is to combine a diet that provides around 1.6 to 3.3 grams per kilogram (0.7 to 1.5 gram per book) of protein per day with resistance training.

In addition, some experts recommend Party -rich meal spacing at least three hours apart To maximize muscle growth. “Many people consume the majority of their daily proteins at dinner. A more balanced approach would be to spread protein intake through breakfast, lunch and snacks,” said Kimberley Rose-Francis, RDN, CDCE, Health.

Some people think that protein -rich diets are harmful to the kidneys.

Although a protein -rich intake increases the production of nitrogen waste, which the kidneys filter, this is not harmful in healthy people. In fact, studies show that a protein intake up to 5 times the GDR is safe And has no negative impact on health or renal function in healthy people.

That said, people with kidney disease may need to reduce their protein intake in order to manage their condition and preserve the renal function.

The GDR for the protein is currently set to 0.8 grams per kilogram (0.36 gram per book). Many people think that the GDR is the “optimal” quantity of protein to target, but that is not the case. THE RDA is actually the minimum amount of protein required To meet the requirements of the amino acids of the body and avoid muscle loss.

Most people need much more protein to support overall health. Research suggests that people who regularly exercise should consume between 1.2 and 2.0 grams per kilogram (0.54 and 0.9 gram per book) of proteins per day to maintain their muscle mass. People who actively try to build muscle mass may need even more.

If it is true that most plant proteins are sources of “incomplete” protein because they are missing or low in one or more essential amino acids, It is possible to get all the proteins you need from plant sources.

If you follow a plant -based diet, you should aim to include a variety of plant protein sources in meals and snacks to ensure your daily protein needs.

However, research shows that vegans and vegans may need to consume 20 to 40% plant protein that animal proteins to correspond to the essential levels of the amino acids necessary for the optimal synthesis of muscle proteins, in particular during the resistance exercise.

ZOE NZIMEDE, MS, RD, CDCES recommends those who follow plants based on plants Choose soy -based foods like tofu and tempehAs they are among the few vegetable proteins that contain the nine essential amino acids.

It was once believed that the high protein intake could cause the leacium of the calcium of the bones due to the increased acidity in the body. However, this myth was dissipated.

Protein is essential for bone health. In fact, proteins represent around 50% of the bone volume and a third of its mass. Under-consummer proteins can cause low bone mineral density and increase the risk of fracture and bone diseases, such as osteoporosis.

Studies show that a protein intake above the current GDR is beneficial for bone health and can protect against bone loss and osteoporosis.

If it is true that they are not very active that proteins than sedentary people, proteins are essential for everyone, including people who are not active.

The protein does a lot More than helping you develop muscles.

More recent research suggests that healthy adults should consume between 1.0 and 1.2 grams per kilogram (0.45-0.54 grams per book) protein per day, regardless of their level of physical activity.

With all the buzz around proteins, it can be difficult to determine which advice really deserves.

Knowing what is the fact and what is fiction can help you make more enlightened food choices and build a balanced diet that supports your goals.