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9 Popular Protein Myths You Need to Stop Believing

9 Popular Protein Myths You Need to Stop Believing

We investigated the most popular protein myths and these are the ones that you absolutely need to stop believing.

First, bodybuilders aren’t the only people supposed to pay close attention to their protein intake. Even if you’ve never stepped into a gym or thought about getting a pair of running shoes, your body normally needs protein.

Actually, protein isn’t only great for muscle mass, but also for boosting metabolism and staying satiated. And these health benefits are backed up by scientific research. Protein seems to get people talking, but just because they’re talking doesn’t necessarily mean they’re speaking the truth.

This department has so much false advice being thrown around that we had to uncover the most common culprits for you because unless you’re actively watching out for these protein traps, you may end up widening your waist rather than slimming down.

We’ve got 9 protein myths to bust. Continue reading through the slides. We’ve got 9 protein myths to bust.

9 Popular Protein Myths You Need to Stop Believing© healthsfitness.com

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#1 – There’s No Such Thing as too much Protein

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There’s No Such Thing as too much Proteinmotherjones.com

You’ve probably heard that your daily diet doesn’t include enough protein and that you need more and much more, but that’s not the case for most individuals. A study in the American Journal of Clinical Nutrition found that adults aged between 19 and 30 consume nearly 100 grams of protein per day, which is double the recommended amount for a person who eats a 2,000 calorie diet.

But what happens when you eat too much protein? If you’re a high-protein dieter for a long time, you could be raising your risk of kidney damage. Researchers from Rovira I Virgili University found that high-protein dieters had 66% more at risk of dying than those who eat a lesser amount of protein. So just be mindful not to leap over your daily limit.

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#2 – Powders Can Substitute Whole
Sources Entirely

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Powders Can Substitute Whole Sources EntirelyPinterest / 4+ Nutrition

Protein shakes are amazing for two reasons, first, they’re a convenient post-gym choice, and second, our bodies can easily absorb the powder they’re made of. But that doesn’t mean that drinking a shake equates to cutting into a steak.

Although powders are a great source of protein, they shouldn’t be taken as a substitute for whole foods, both animal- and plant sources. Not only does a variety of whole food sources offer your body different amino acids, but consuming the source will also provide your body with other necessary micro and macronutrients.

So avoid consuming powders as a primary source, but as a part of a largely varied protein diet instead.

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#3 – Your Body Can Digest a Lot in One Sitting

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Your Body Can Digest a Lot in One SittingEdo Blog

Everything should be consumed in moderation, including protein. Many people already eat too much in one day, but did you know that some could eat too much in just one sitting?

If you end up going off limits, your body won’t actually digest the excess protein but will store it as fat instead. That’s why experts in fitness and nutrition recommend limiting your protein intake to 30 grams each time you eat it.

Also, remember to check out labels if you want to ensure your protein-packed meal isn’t backfiring on your body.

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#4 – Everyone Should Eat the Same Amount

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Everyone Should Eat the Same AmountUS News Health

Your weight loss journey won’t be the same as your best friend’s, sibling’s, neighbor’s, or anybody else. It is unique to your own body.

So why should you eat the same amount of protein as other people? Although the base recommended amount per day is 46 grams for women and 56 for men, you need to take your own body weight into consideration before you blindly follow those numbers.

According to nutritionists, there is a formula that can calculate the exact amount of protein you need to eat every day for weight loss per each individual person.

The Academy of Nutrition and Diabetics recommends consuming 1.2 to 1.7 grams per every kilogram of your body weight. The protein needs vary from one body to another.

Keep in mind that your perfect protein levels now won’t be your perfect protein levels next year or next month. Your calculations must change as your body changes.

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#5 – Whey-Based Protein Will Make You Fat

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Whey-Based Protein Will Make You FatSupplement Centre Blog

Consuming whey-based protein could lead to weight gain, but only in the same way that eating chicken or even salad can lead to weight gain. Generally, too much of anything can increase your calorie intake and lead to extra pounds, so don’t let the rumors make you afraid of whey.

A study published in the journal of the American College of Nutrition revealed that using whey to replace calories in your diet can result in a body weight reduction of almost 9 pounds on average while adding exercise to the mix can lead to a lean body mass increase of almost 5 pounds. You should feel free to ignore the rumors as long as you’re monitoring your calories.

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#6 – Vegans Need Complete Proteins

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Vegans Need Complete ProteinsJamie Oliver // wikihow

A complete protein is a protein source that consists of all 9 essential amino acids, but since that list includes foods such as eggs, fish, and beef, vegans end up missing out. However, it turns out that it’s not as big of a deal as you may have thought.

In fact, as long as your diet is well-balanced, even eating plant-based products include enough incomplete proteins (in foods such as beans and rice) to be combined and used as a complete protein. Also, you don’t have to eat them in the same sitting because your body stores amino acids for the whole day.

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#7 – Increasing Protein Increases Muscle Mass

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Increasing Protein Increases Muscle MassALLMAX Nutrition

This myth could be true only if you’re actually supplementing your protein intake with regular trips to the gym. Your body does require the amino acids in protein sources to properly boost or repair muscle mass, but it also requires strength training and exercise along with that.

If you’re not challenging and working out your muscles, they won’t eventually need any of that additional protein you’re packing in. It is recommended that people who don’t exercise should consume about 1/2 as much protein as athletes.

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#8 – You Can’t Go Wrong with a Protein Bar

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You Can’t Go Wrong with a Protein BarTwitter

Sometimes, it’s much easier to go wrong with a protein bar than going right once you actually start paying attention to labels’ content. For instance, some protein bars contain carrageenan, which can stimulate an immune response that causes gut irritation, inflammation, lesions, and cancer. There are many companies that try to sneak threatening things into your body.

Moreover, other packaged food products contain equally dangerous additives such as appetite-boosting artificial sweeteners and caramel coloring. Ideally, you should look for something high in protein (obviously), low in sugar, and under 200 calories. But don’t just add it to your daily diet! Use it to replace a snack or meal, or simply make your own protein shake with ingredients you can trust.

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#9 – Protein Shakes are Your Only
Post-Workout Option

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Protein Shakes are Your Only Post-Workout OptionGym Junkies

You may love shakes, but you don’t have to make them your one and only love. Consider shopping around for other options that can both vary your intake and boost your muscle mass. According to the United States Department of Agriculture (USDA), a glass of chocolate milk contains 8 grams of protein, and there are also a lot of protein-rich soups waiting for you at your local supermarket.

Just remember to never exceed 20-30 grams for your post-workout protein snack.

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