4 Misconceptions About Protein to Consider
Protein, the most talked about macronutrient in the fitness industry. Protein has 4 calories per gram. In a healthy diet, about 12 to 20 percent of your total daily calories should come from protein. Protein is essential for human growth, development and function.
These days there are a lot of misconceptions about the topic. So, we’ve created a short list below, so you don’t fall into some of these misleading protein related traps.
Firstly, What Is Protein?
Protein is a macronutrient that is found in animal products and plant-based products. It is essential for repairing and building muscle.
On a chemical level, protein is composed of amino acids. Amino acids are the second largest component of human muscle and tissue, after water. There are 11 non-essential amino acids, meaning the body produces them. And 9 essential amino acids, meaning you need to ingest them through foods or supplements. Amino acids are the building blocks of protein, and proteins are the building blocks of muscle.
Can Protein Powders Really Replace Whole Food Protein Sources Such as Steak?
We all love how simple and easy it is to have a protein shake on the go or straight after a workout. They can be cheaper than buying whole foods, easily digested and absorbed quicker than meat. Although, it SHOULD NOT replace a balanced diet full of meats, nuts and soy products. It is, however, perfectly fine to add a protein shake to a well-balanced diet as an additional source of protein.
When you eat a variety of meats and plant-based proteins, you are consuming much more than just protein and amino acids. You’re also unknowingly consuming countless of healthy vitamins, nutrients, minerals, carbohydrates and healthy fats. Protein shakes cannot offer you that same benefit.
Eat All the Protein You Can Post Workout
Most people believe that the more protein you eat, the bigger and stronger you will be, but this is far from the truth. In fact, the body cannot absorb a lot of protein in one sitting. Generally, your body can only absorb and use roughly 30-40 grams of protein in a single sitting.
This can vary depending on lean muscle mass, metabolism, age and many other facts. If you eat more protein than this, the excess protein will store as fat and the remainder of that will turn into waste product. So, remember to have lots of protein filled meals spread throughout the day.
Vegans Can’t Get Complete Protein Sources Found in Meat
Animal proteins have every one of the 9 essential amino acids; therefore, we recognize these as complete proteins. Plant based proteins on the other hand, do not contain all 9 essential amino acids, in fact each food has a different amino acid profile (except for soy products which contain all 9 essential amino acids).
This can easily be resolved with a well-balanced vegan diet. For example, if you eat a mixture of colourful vegetables, fruit, grains, nuts and soy, you will easily get all the amino acids your body require. If you are consuming a vegan diet and are unsure if you’re eating all 9 essential amino acids, add Recov BiPeptides to ensure all round adequate amino acid levels.
A High Protein Diet Will Make You Gain Masses of Muscle
True. A high protein diet in crucial for gaining muscle mass, although you need plenty of carbohydrates and fats as well to ensure you have enough calories. Consuming a high protein diet will help in the process of building strength, muscle mass and muscular endurance. But only if you’re also incorporating exercise and strength training on top of that. If you are not training but still eating a high protein diet, then you risk putting on excess fat and adding a few inches to your waistline.