Protein is the basic building block of our body and constitutes its 20%. Its main source is meat, sausages, cheese, eggs, fish, or animal foods. Vegetable products contain a smaller amount of this macronutrient. Despite the seemingly popular status, there are still a few myths that create confusion about protein in the diet. Here, we will overturn the 9 most popular ones.
Myth 1 Each protein is the same
The quality of protein depends on its ability to provide 8 essential amino acids that our body is unable to produce itself. They are necessary for the growth, maintenance and repair of tissues. Animal protein is considered high quality because it contains all the essential amino acids in the right amounts. In addition, proteins differ in the structure and size of molecules. The whey protein obtained from whey in the production of cheese is ideal for use throughout the training, because it is digested very quickly. Thanks to this, it quickly replenishes the deficiencies created during the exercises. Another protein supplement will consist of casein, which is much more slowly absorbed. Therefore, it is best for night use.
Myth 2 Too much protein puts strain on the kidneys
As far as we talk about a person with healthy kidneys, there is no confirmation that the protein can damage them. After consumption, it is broken down into smaller molecules – amino acids. These, in turn, turn into ammonia, and then into urea, which is excreted by means of the kidneys. There are studies confirming that the amount of protein consumed has no negative effect on the kidneys.
Myth 3 Cooking protein reduces its value
The protein undergoes denaturation during cooking, but this only changes the consistency of the product. Heat-treated meat products gain in taste and lose bacteria that are dangerous to health. Proteins, in spite of chemical changes, do not lose any properties.
Myth 4 The protein guarantees weight loss
Eating 20 to 30 grams of protein in each meal can help you lose weight by increasing your feeling of fullness and muscle mass while losing weight. What’s more, digesting high-protein meals costs a lot of energy, which is derived from body fat. However, reducing the fat or carbohydrate content in the diet may disrupt the balance of the body.
Myth 5 Protein causes muscle growth in women
Although protein is necessary to gain muscle mass, athletes must consume enough calories to facilitate weight gain. There is some truth in the use of soy proteins for muscle growth in women. This preparation in combination with estrogen gives better results than in men (testosterone), but it is not a significant difference and none of the women will suddenly become the owner of wide arms.
Myth 6 Athletes of endurance disciplines do not need protein
Strength athletes need more protein than their colleagues who are training more static disciplines. Protein can improve the effectiveness of endurance training and help reduce pain and inflammation resulting from the breakdown of muscle tissue. In addition, the addition of protein and carbohydrates to the meal may improve the body’s ability to store glycogen in the muscles. It is also worth including branched chain amino acids (BCAA) in the diet, which reduce the feeling of fatigue after training. What’s more, they positively affect the post-workout regeneration of muscle tissue.
Myth 7 The protein causes gases
The protein itself does not cause gas, however, most protein foods are made from milk raw materials. As we know, some people have problems with the absorption of this type of food ingredients. Fortunately, the diet should also be rich in carbohydrates, fats, vegetables and fruits that neutralize the action of milk proteins.
Myth 8 The body can not absorb more than 30 g of protein
This statement is incorrect because the amount of protein absorbed by the body depends on many factors. The fact is that protein digestion lasts longer and requires more energy. None of the studies in which subjects consumed in one and four meals the same amount of protein did not confirm this myth.
Myth 9 Protein is dangerous for children
Children, like any other body, need protein. Research shows that eating habits in which sugars and fats reign are a threat to children. At the stage of infancy (the first 18 months), the body grows rapidly and develops. This is a time of increased protein demand, because it is consumed faster than it will ever be in the future.