When it comes to health, protein is something that is hyped too much. There are a large number of fitness influencers in the market and everyone is crazy about protein. The market value of protein rich diets is touching new heights. Moreover, scammers are also trying hard to take advantage of this emerging market. But all that glitters is not gold. Out of a large heap of information present in the market, we need to be aware of certain facts and myths related to protein. So here are some clarifications provided below.
MYTH 1 : Protein is only used for muscle development
A popular belief is that protein is composed of amino acids that acts as building blocks of muscles and that protein only helps in muscle building. But this is partially true. In fact protein is also a component of bone, joint, tendons, ligaments, hormones, enzymes, cholesterol, hair and antibodies. Not only this, it also helps in proper functioning of immune system. Furthermore, improper glucose levels, fatigue, etc. is also linked to protein. Protein has much more to do than merely muscle development.
MYTH 2 :Too much protein is bad for kidneys
This is yet another common phrase which is heard all over these days. People must stop comparing alcohol to protein. Perhaps they hold chicken in one hand and vodka in the other one. Unless a person is suffering from any kind of kidney or a liver disorder, protein is safe for consumption. Healthy kidneys are capable enough of expelling the extra nitrogen that comes with lot of protein from certain sources.
Although it is also unlikely to weaken your bones as some amount of calcium gets urinated. However, adding some calcium rich foods recovers the same. Unless you come to a point of “too much of anything” you are safe while consuming protein.
MYTH 3 : Protein supplement is a must for all
The average recommended protein intake is approximately 1 gm/kg/day of body weight (Although, it may vary from person to person as well as the lifestyle). Sometimes, people get their protein without trying hard. For a healthy 70kg body, the protein requirement would be approximately 70 grams per day. This could be easily achieved by including chicken breast, yogurt, cottage cheese, milk, tofu, etc. which are readily available.
However, this is not a recommendation to exclude any protein supplement. For example, in case of a physically hyperactive athlete, this requirement may be 140-150 grams per kilogram of body weight per day, which requires protein supplements for sure.
MYTH 3 : You don’t need enough protein if you don’t do intense workout
As already discussed, the average protein intake should be approximately 1 gram per kilogram of body weight per day for a moderately active person. Sometimes, the argument may pop out like “He don’t need that much, he merely sits all day in the office.” We should recall that protein has many other important functions in the body, other than building muscles. Even if someone have a sedentary lifestyle, his body machine is continuously at work, which requires many components that are composed of protein.
MYTH 4 : Protein gets devalued when cooked
Although this might be the case with some vitamins and minerals, but it is not true in case of protein. A raw slice of cottage cheese contains as much protein in it as in a cooked one. Same is the case with other protein sources like meat and curd. Unless you roast the chicken to the point where it becomes charcoal, the protein in it is exactly the same as it was in the raw chicken. So chill !!!
MYTH 5 : All sources of protein are equally beneficial
Different sources of protein have different effects on the body. For example, if we consider two popular proteins i.e. whey and casein, we find that the absorption rate of whey is much higher than that of casein. Therefore, whey is generally recommended post or intra-workout while casein is usually recommended at night.
Moreover, many natural sources of protein like pulses and lentils does not contain all nine essential amino acids. So 100 grams of chicken cannot be equated with 100 grams of green gram. Therefore, amino acids profile should also be considered before following any suggestion.
MYTH 6 : If you are on a protein rich diet, weight loss is for sure
This is not absolutely correct every time. If you are not utilising the protein intake, the guarantees of weight loss will all fail, for the protein with undergo glycolysis just like carbohydrates, after being broken down into molecular substrates by the body. In fact, this may even add weight to the body. Therefore, proper workout and an active lifestyle should be followed for weight loss along with protein rich diets.
Good luck!
MYTH 7 : Excess protein causes gas and bloating
Since, protein powders are essentially whey, casein and other milk products, they may cause upsetting of stomach in some individuals. Further, having only protein shakes in a meal may cause gas and bloating in some individuals. Also, sometimes cooking meat with excess quantity of spices in order to enhance its flavour may lead to acidity, etc. Therefore, combining your protein diet with carbs, healthy fats, fruits and veggies could be a great idea if you suffer from similar problems.
MYTH 8 : Your body cannot absorb more than a certain amount of protein at a time
Various studies suggest that the mean absorption rate of protein is around 15-25 grams per meal in an average time of 1.5-2 hours. The rate may also vary from person to person. We have already discussed the case with whey and casein. Fast absorbing protein like whey can be absorbed by the body at a rate of 10 grams per hour whereas slow absorbing protein like casein may take hours to be assimilated. So even if you had a good amount of protein, the process of assimilation may go on even after many hours of ingestion. So nothing to worry.
