Protein supplementation is one of the most thoroughly researched areas in nutrition. Despite this, misconceptions about proteins abound. A new paper from a prominent research group debunks some of these myths.
The new study was published last week. International Journal of Sports Nutrition This was the work of a researcher who was a member of the group. The researchers are affiliated with some of the biggest names in the field, including Texas A&M University, Nova He Southeastern University, and Lindenwood University.
Old myths are hard to disappear
Researchers note that misconceptions can creep in over time, as aspects of nutrition and fitness become pervasive with many people sharing anecdotal information online. In such situations, we may pull ideas from past research without sufficient context and draw distorted conclusions.
For example, there is the idea that high protein intake can damage the kidneys, and this idea was first associated with clinical populations of subjects who were already experiencing kidney problems. ISSN researchers concluded that there is no evidence that high protein intake poses any risk to the kidneys of healthy consumers. This is true even if bodybuilders consume as much as 5 grams of protein per kilogram of body weight per day. For a man weighing 185 pounds and 84 kilograms, his daily protein intake would be 420 grams.of national academy Medical science recommends that adult men (not bodybuilders) consume 0.8 g/kg of protein per day. This is 56-81 grams of total protein.
Or consider the issue of protein and bone loss. This was born out of something called the “acid ash hypothesis.” In this scenario, it was hypothesized that excessive protein intake could cause acid buildup in the body, leading to excessive excretion of calcium, one of the main components of bones (along with the protein collagen). Ta.I already had this idea The lie was thoroughly exposed That was nearly 20 years ago, but it still happens today, according to ISSN researchers.
Does protein make you fat?
Another myth concerns high protein intake and whether it makes a person fat. Information has been shared that when you consume a large amount of protein at once, the excess protein that is not absorbed immediately is automatically stored as fat. ISSN researchers said this depends entirely on diet and activity. When a person consumes too many calories, whether from protein or other sources, that excess food energy can be stored as fat.
The concept was based on the premise that there is a limit to the amount of protein that can sit and be absorbed at one time. In the general literature, the “ideal” protein dose is often given as 20 grams, and above 30 grams some of the protein begins to reach the area of non-absorption. The ISSN paper reveals that there is no solid evidence to support an upper limit, with some studies showing that doses as low as 100 grams in a sitting position can be utilized by the body.
However, the paper notes that some foods that are considered sources of protein can be fattening. Peanut butter and cheese are often mentioned for their protein content. However, that protein contains a large amount of fat, so in order to get adequate protein from fat sources, you need to get a large amount of calories from fat. According to the paper, these foods are best considered sources of dietary fat rather than protein.
Are cheese and peanut butter good sources of protein?
Cheese and peanut butter are among the protein sources used by lacto-ovo vegetarians. Regarding vegetarianism, the paper points out that it is not true that vegetarians cannot get enough protein from their diet. If they want to build muscle most efficiently, vegetarians should pay attention to the amino acid profile of the proteins in their diet, especially the content of leucine and essential amino acids, the researchers noted.
Other myths discussed in the paper include whether eating red meat is unhealthy, whether sedentary people still need protein, and how fast to consume protein after exercise.
11 myths about proteins debunked
The researchers summarized their conclusions as follows:
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There is no evidence that dietary protein harms the kidneys of healthy people.
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In men and women with exercise training, a high-protein diet may have moderate effects or promote fat mass loss.
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There is no evidence that dietary protein has a negative effect on bones.
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Vegans and vegetarians can get enough protein to support training adaptations.
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Cheese and peanut butter are poor sources of protein.
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Red meat is unlikely to have any negative effects on your health. However, processed meat can pose potential harms (e.g., increased risk of cardiovascular disease).
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Even people who are not physically active need to get protein from their diet.
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(Within 1 hour) Protein intake after a resistance training session is not an absolute requirement to create an anabolic environment. What appears to be more important is her total daily amount of dietary protein ingested.
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Endurance athletes require additional protein (i.e., at least twice their RDA) to resolve various issues related to adaptive responses to exercise.
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Protein powder is not needed to meet the daily needs of an athletically trained person. However, it makes no scientific sense to treat protein powder any differently than typical protein foods (beef, chicken, milk, etc.).
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For most people, consuming just 20 to 30 grams of high-quality protein is enough to trigger a significant anabolic response. Nevertheless, there is data suggesting that 100 grams may cause a higher and longer anabolic response.
