Debunking 5 common myths about protein
Although protein receives considerable attention in the health and wellness space, there are many mixed messages surrounding this nutrient.
Let’s debunk some common myths about protein!
Myth 1: You only need to worry about protein if you workout
This is absolutely not true, protein is required to support a wide range of body functions, regardless of exercise status, including; bone and muscle mass, hormone and enzyme function, antibodies for immunity, and skin health. However, to get the most out of workouts the amount and distribution of protein across the day is important to pay attention to.
Those who exercise regularly are advised to consume 1.4-2g of protein per kg body weight per day, which is 20-40g every 3 to 4 hours across the day, as compared with the general public's recommendation of 0.75g of protein per kg per day.
Myth 2: Protein is harmful to your kidneys
People with liver and kidney disease may be advised to follow a low-protein diet (with appropriate medical and dietetic support). However, for the general healthy population and athletes, a high-protein diet has not been proven harmful to the kidneys. In fact, studies have found that resistance training adults who consumed up to 4.4g of protein per kg per day for 8 weeks or 2.5g/kg/day for a year for adults had no harmful effects on kidney health.
Myth 3: Vegans and vegetarians don’t get enough protein
Although vegans and vegetarians generally consume less protein than those who consume animal-based products, they tend to meet the recommended amount for the general population of 0.75g/kg/day.
However, this may be more of a challenge for older adults and athletes who have higher protein needs. In fact, plant-based athletes are recommended to consume roughly 10% more protein than non-vegetarians due to differences in the digestibility of plant-based proteins. For most vegans and vegetarians, it is more of a priority to make sure that they are consuming a variety of protein sources across the day, as most plant-based protein sources contain lower amounts of one or more essential amino acid (i.e. amino acids the body can’t produce by itself).
Myth 4: The more protein, the better when it comes to building muscle
Consuming 20-40g of protein every 3-4 hours is recommended to maximise muscle building, particularly for athletes and those who exercise regularly. A small study from the US investigated the impact of consuming 70g of protein after resistance training and found no further benefit in terms of muscle gain (as compared with consuming 40g of protein), but they did find a reduction in protein breakdown.
Overall, consuming 20-40g of protein regularly throughout the day seems to be the best option for building muscle rather than consuming megadoses of protein.
Myth 5: You need protein ASAP after a workout
Consuming protein after workouts is important for muscle recovery and muscle building. But this doesn’t need to be immediately after exercise as muscle building peaks within 3 hours of training and remains raised for at least 24 hours (although new evidence may suggest the window for post-workout meals may be significantly smaller for women! Ideally, 45-60 minutes post-workout is when women should aim to eat).
This brings us back to the recommended 20-40g of protein within 2-4 hours of exercise. Consuming protein along with carbohydrates before exercise has also been found to be beneficial.
Overall, the total daily intake and spread of protein across the day seem to be more important than consuming protein straight after a workout. The type of protein consumed is also important, as our body needs enough essential amino acids, including an amino called leucine, to optimise muscle growth and recovery.
