Protein plays a big role in every lifter’s diet. But popular notions about what kind of proteins to consume and when to consume them might be making your life a much lot harder. Join us as we bust a few sacred protein myths.
Protein can help you feel fuller, longer. It also aids muscle recovery, maintenance, and growth.
How and bascially when you get your fats, carbohydrates, and protein every day can have a major impact on your ability to improve your physique. But when muscle building, strength development are the main goal, protein has a special significance.
But just adding more protein to everything isn’t healthy at all. Here our Nutrition experts explain what most people misunderstand when it comes to protein & many of myths are Busted.
1. How Much Protein You Need Depends On Your Goals
Your daily protein requirement depends on whether you’re in a calorie deficit to lose fat or a calorie surplus in order to gain size. But the research definitely doesn’t say “more to grow, less to cut.” The opposite is true.
If you’re bascially dieting, you need to consume more protein to minimize muscle loss. Keep yourself feeling full to stave off hunger, and to lose more and more fat. Research suggests that a range of 0.8-1.4 grams of protein per pound of body weight per day is the most effective amount. To preserve lean body mass when you’re cutting. So don’t fall for some other myths like this.
Also, in terms of both building muscle and satisfying hunger, there’s a limit to how much protein your body can actually use. For most people, that limit is somewhere between 25 and 30 grams per meal.
2. Whey Is Great Protein, But Not Necessarily The Best
When it comes to the quality of a protein, it goes back to the amount of leucine that the protein contains. The research that led people to conclude that whey was superior to other forms of protein. By comparing the same absolute dose of each. When the researchers compared the amount of leucine in 20 grams of whey versus 20 grams of brown rice protein. Then whey got higher marks because it has more leucine per gram, but that doesn’t mean it’s the best or only way to get it.
Whey might contain a high concentration of leucine, but you can still get all the leucine you need from other proteins. But you just might have to eat more, so don’t fall for this myths.
Like it will take 25 grams of pea protein rather than 20 grams of whey to get your leucine dose, but you’ll get it all the same.
3. More Protein More Muscle
It’s a fact that your body can’t properly repair or generate muscle without the full suite of essential amino acids that are found in food sources of protein.
But just eating protein isn’t enough to build or maintain strength and muscle mass. You need exercise to do that. So don’t believe in this myths.
The average American eats roughly 80 to 90 grams of protein a day. This is roughly twice the daily amount recommended by the National Academy of Medicine.
4. You Need Protein Right After a Workout
Most of the guys feel like that they need to slam a supersized protein shake after every gym visit. Thus in order to maximize their workout gains, another common myths.
People in Arnold Schwarzenegger–type bodybuilding competitions probably need protein every 4 hours.
But for many rest of us, eating protein with our meals will likely provide our muscles with everything they need to take advantage of exercise. So don’t fall for such myths.
Research backs this up. A recent study on “protein timing” in the Journal of the International Society of Sports Nutrition. Found that drinking the stuff right after a workout had no beneficial effects on muscle growth or upon strength. Compared with eating the same amount of protein later with meals.