Protein Myth Busters

Nutrition is an important point to focus on for people to live a longer and healthier life. One of the most important elements here is protein, which influences muscle growth and boosts body strength. While this is a healthy and important nutrient for people to consume, a lot of people have some preconceived notions about the nutrient.

In reality, many of these myths are not true, while some of the information are unarguable facts. The following are some of these myths, completely debunked for your interest.

Myth: Lowering protein intake will reduce my weight

Fact: As a matter of fact, doing so would result in the opposite for you. If you have a low amount of protein daily, it would only be harder for you to continue with your weight loss efforts. Indeed, protein supports healthy metabolism rates in individuals. Also, it is an important nutrient for maintaining and boosting muscle growth and barely increases weight. So, not eating protein would therefore affect mainly muscle health instead.

Myth: Protein only focuses on improving muscle development

Fact: Protein is full of amino acids, which supplements the growth rate of particular organs. Therefore, since it contributes to the high amount of amino acid presence, muscles are not the only thing that protein helps grow. Instead, it supports the growth of ligaments, hair, hormones, joints, bone, tendons, antibodies, enzymes, and even HDL/LDL cholesterol. Moreover, protein helps with blood glucose regulation and immunity boost as well.

Myth: Only a non-vegetarian diet provides adequate protein

Fact: To be fair, it is true that plants do not have the same amount of protein or amino acids as animals have. However, that does not mean that people who depend on a plant-based diet do not get much protein intake at all. Indeed, one must accurately plan a plant-based diet to get the right amount of complete proteins. For example, adding both rice and lentils to the diet instead of just one or the other adds up to enough protein.

Myth: Some protein sources are actually bad for your health

Fact: No nutrient, especially when it comes from either edible plants or animals, can truly be damaging for the health. Sure, some food items that have protein may hold less of it, but they make up for it through the presence of other essential nutrients. For example, fish and chicken have other elements like a small quantity of saturated fat, vitamins, and omega-3 fatty acids.

Myth: Meal timings do not affect the percentage of protein intake or its benefits to the body

Fact: In contrast, scheduled meal timing do affect how much protein is absorbed into the body. Indeed, it is important to eat around 20-30 grams of protein, along with other foods rich in carbohydrates and vitamins, in every meal. This would increase the chance of protein synthesis in the muscles and nourish the body.

Myth: Only whey protein is good for muscle building

Fact: One study compared those who took casein to two other groups. One consumed whey protein and the other had no protein. The researchers found that the casein group experienced double the muscle growth and triple the fat loss compared to the placebo group. The casein group also experienced more fat loss than the whey group. In one study, a casein protein shake before bedtime helped strength-training men increase type 2 muscle fiber size by 8.4 cm2 in the supplement group, compared to 4.8 cm2 in the training-only group. They also found the casein group increased strength to a greater extent, or about 20% more than the training-only group. Much like whey, casein has been repeatedly shown to increase muscle growth and strength when combined with resistance training. It may also help with fat loss.

Myth: Low protein diet helps in faster weight loss

Fact: No, they do not. It is common knowledge that protein is a building block for muscles. Therefore, when one is in the process of losing weight, adding food with high protein content is more useful. It essentially supports muscle mass retention while trying to lose body fat. To put it simply, the more muscle mass is retained, the more calories are burned. Thus, one can achieve their fitness goals faster. Also, protein contributes greatly to the strengthening of muscles.

Myth: A protein-rich diet is not an important source of energy for a person

Fact: Proteins are macronutrients that constitute around approximately 17% of our body composition. Since a large portion of our body comprises protein, the nutrient can easily provide the energy it produces to these areas. Overall, protein provides the human body with 12-15% of the total energy it requires. Typically, if a person consumes approximately 1 gram of protein, they would gain around 4 calories. Therefore, in terms of energy gain, protein is actually necessary.

Myth: Excess consumption of protein during one or more meals is harmful

Fact: People assume that consuming a lot of protein would harm your body. In reality, the amount of protein you eat does not affect the body, specifically in a harmful way. However, it is important to add other food items that are rich in different nutrients to balance the protein intake for a healthier lifestyle.

Myth: Both protein types digest inside the body of a person at the same rate

Fact: No, animal-based protein digests comparatively faster. To note, human beings are more capable of absorbing animal protein quickly than plant-based protein. Thus, when a person consumes some type of meat (animal proteins), they digest this food faster and the protein absorbs efficiently. On the other hand, people can digest plant-based proteins when consuming vegetarian foods. However, the process is comparatively slower.

Myth: Protein consumption harms the kidney of every consumer

Fact: In truth, having a lot of protein-rich foods such as red meat, eggs and pulses result in a high intake of nitrogen. If a body has healthy kidneys, it can expel the excess nitrogen that enters through this diet. So, a person would not get terribly harmed. Of course, if a person is suffering from kidney disease, they would notice some damage.

Myth: Protein-rich food does not boost immunity as much as vitamin-rich items like citrus fruits do

Fact: No, there are other food items, including protein-rich items that naturally boost the immune system. Case in point, poultry food items, like chicken. Indeed, people can gain the benefits of zinc from this protein; this helps reduce inflammation. Also, it is rich in vitamin B6, which supports healthy RBC growth in the body. Moreover, people can gain important immunity and gut-health boosting nutrients when they consume chicken bone-based broth.

Myth: All 'protein' biscuits provide the same benefits

Fact: The answer to this is negative. There are multiple biscuits that advertise the presence of protein benefits but they are essentially normal types of biscuits. On the other hand, particular specialty choices like Threptin Lite have better protein quantity and benefits. This biscuit type contains casein protein. Both of which are healthy protein types with strength enhancing and muscle-building advantages. Common people often mistake Threptin Lite to be same as other regular biscuits. But, in reality, the former is more valuable for the human body.