The Ultimate Guide: Protein Facts vs. Myths
It should come as no surprise that protein is a key macronutrient in our diet. Unfortunately, many people are confused about the protein facts versus myths that are out there and it’s slowing down their progress in the gym.
The goal of this article is to shed light on the common myths and help you better understand the true protein facts so that you can get the best results possible in the shortest amount of time.
Let’s dive into things.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition, or adding any supplements to your current routine.
What Is Protein & Why Is It Important?
Before we dive into the protein facts, let’s first get a better understanding of what protein is, some different types, and why it’s important for a healthy diet. Every day, we need at least 0.8 grams of protein for each kilogram we weigh to stay healthy, according to the National Academy of Medicine.
To make things easier, we recommend around one gram of protein per pound of body weight. As an example, a 200-pound male would require 200 grams of protein daily.
We find proteins in both animal foods like meat and poultry, as well as in plant-based foods like beans and tofu. Animal proteins have all the essential amino acids our bodies can’t make on their own, making them very useful for health.
But getting protein from plants is also important for balance in what we eat and taking care of the environment. So, eating a mix of both sources is best for staying healthy.
The Role of Protein in the Human Body
Protein is a major part of what we eat and plays a massive role in keeping our bodies fit and healthy.
To provide a little context, protein is made up of chains of amino acids and helps us grow, heal, and get the necessary energy to support our active lifestyles. You can think of protein as the building block for muscles, blood cells, and most parts of your body — essentially, it’s like a toy building set.
Just as you would build different things using various blocks, your body uses amino acids in many combinations to create different proteins. Our bodies make some amino acids, but there are nine that we must get through our diet. These are the essential amino acids:
- histidine
- isoleucine
- leucine
- lysine
- methionine
- phenylalanine
- threonine
- tryptophan
- valine
We can’t make these amino acids ourselves. So, we have to get them from our food intake. They help build muscle tissue and blood cells.
Diving into this a little further, proteins play a key role in our health by building blood cells that move oxygen around the body. They also help form muscle tissue, letting us stay strong and active.
Eating enough protein can also keep our immune system strong. This means we have a better chance of fighting off illnesses.
Types of Proteins: Animal vs. Plant-Based
Proteins come from both animal and plant sources. Animal proteins include meat, eggs, and dairy products, while plant-based proteins are found in foods like beans, lentils, and nuts.
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Each type of protein offers different types of amino acids and nutritional benefits.
Animal proteins, found in meat, fish, eggs, and dairy, are complete proteins providing all essential amino acids. These dietary proteins are vital for building blood cells and muscle tissue.
Plant-based protein sources include beans, lentils, nuts, and seeds; these usually offer incomplete proteins but can be combined to achieve a complete set of amino acids the body needs for proper function. This is important for individuals following a vegetarian or vegan diet to meet their protein needs
For example, by pairing legumes with grains (like beans and rice), you can create a complete protein meal. While animal products naturally provide complete proteins, those opting for plant-based diets should focus on diversifying their food choices to obtain all essential amino acids required for overall health and well-being.
No matter your dietary preferences, consuming a diverse range of protein sources is crucial for a balanced diet. When choosing dietary proteins, understanding their amino acid profiles is vital to meet your body’s requirements.
Common Myths About Protein Intake
Now, for the fun part… exposing the myths and laying out the protein facts we should all know.
I’m sure you’ve heard people say that eating too much protein isn’t good for the heart or kidneys. You may even believe that to this day. The good news is that unless you already suffer from a heart or kidney condition, a high-protein diet will not negatively affect those organs, and research has backed this up.
But that’s just one thing you’ve probably heard. Let’s dive into some of the other common myths and unpack the protein facts that we’ve found through our extensive research.
Myth #1: High Protein Diets Cause Cardiovascular Disease
One of the protein facts that you should understand is that high-protein diets do not cause cardiovascular disease, contrary to popular belief. Anything you heard previously is not backed by any research unless they used individuals who already had a preexisting condition.
Scientific studies have debunked this protein myth long ago by emphasizing the importance of a balanced diet for heart health.
A balanced diet is crucial for heart health. It helps prevent cardiovascular diseases and maintain overall well-being. Reducing the intake of red and processed meat to less than half a serving per day could prevent 10% of cardiovascular disease deaths. Plant proteins also play a significant role as they contain unsaturated fats, which can lower LDL cholesterol — a major risk factor for heart disease.
One of the key take-home points from all of the research that you should understand is that a balanced diet with the right mix of protein, healthy fats, vitamins, and minerals is essential for keeping your heart strong and healthy.
Many myths surround protein consumption; however, it’s important to rely on scientific evidence when making dietary decisions. Sure, old research may say one thing, but all of the new research points to the protein facts that you must include this vital macronutrient in your nutrition plan.
Myth #2: More Protein Equals More Muscle
Next on our list of protein facts that debunk the myths and lies is one that seems to pop up quite often.
Let’s caveat this by saying that you need to look at protein facts for what they are. People can cherry-pick information to demonize just about anything these days, and we have seen it here with protein myths. That said, we have heard that more protein doesn’t mean more muscle.
That is partially true, so let’s dive deeper. It’s a fact that excess protein doesn’t automatically mean more muscle. Physical exercise and overall nutrition play a significant role in muscle growth, not just consuming extra protein.
Our muscles require a combination of exercise and good nutrition to repair, recover, and grow. When we exercise, microscopic tears occur in our muscle fibers. Quality nutrition, especially adequate protein intake post-workout, aids in repairing these tears and helping build stronger muscles.
RELATED: How to Effectively Increase Muscle While Minimizing Fat Gain
Circling back on what was touched on at the beginning of this article, protein is essential as it provides your body with the necessary amino acids you need for muscle growth and repair.
For optimal muscle growth, you need to hit your daily protein requirements (again, around 1g of protein per pound of body weight). You can do that by as little as three meals a day, or you can spread them out into more meals if you so choose.
Now, for the “more is not better” piece of this. Consuming excessive amounts of protein doesn’t always equate to more muscle. There’s a limit to how much protein the body can utilize to build muscles efficiently. For instance, if you think eating the recommended 1g per pound of body weight is good, then it must be better if you consume double that, right? Wrong.
Surpassing this threshold won’t result in additional muscle growth and might strain other bodily functions instead.
Myth #3: Plant-Based Proteins Are Inferior to Animal Proteins
Third on our list of myths that help us get the truth out about protein facts revolves around plant-based protein. For some reason, plant-based protein is frowned upon by those who prefer animal protein as if they’ll lose all their gains by adding plants into their diet. This simply isn’t the case.
As we mentioned above, the overall amino acid profile is one of the main considerations when it comes to choosing protein sources. Not all plant-based protein sources indeed contain all of the essential amino acids you need. But by consuming a blend of sources, you can attain the full spectrum you’re looking for.
So, while plant-based proteins are often perceived as inferior to animal proteins, this doesn’t hold up under scientific scrutiny, which is why we need to explain it in our protein facts.
The quality and amino acid profiles of plant-based proteins can be just as effective in supporting overall health and muscle growth when incorporated into a balanced diet. There are plenty of bodybuilders out there who support a plant-based lifestyle and have no issue adding lean muscle mass. That said, they need to be a little more selective with their protein sources.
Plant-based proteins like beans and grains are equal to animal proteins. They offer quality amino acid profiles that can help you achieve your goals. For example, consuming plant-based proteins is associated with reduced risks of cardiovascular diseases and improved blood sugar control as added benefits.
Many individuals have said that adding more plant-based proteins to their meals has been beneficial for feeling energized and maintaining overall wellness. Even if you don’t want to jump all in with a plant-based diet, you could easily incorporate more into your lifestyle to reap the benefits while still getting a good source of amino acids.
Consider adding things like brown rice, peas, lentils, chickpeas, tofu, chia seeds, and hemp seeds to your diet for that extra boost. And let’s not forget something that we all love… nuts and nut butters. These are fantastic sources of plant-based protein and provide you with some healthy fats as well. So, when choosing high-quality plant-based proteins, explore the variety that’s out there.
Protein Requirements: How Much Do You Really Need?
We all need protein in our diet — that’s the most important part of our protein facts. Reiterating what we already mentioned, based on the National Academy of Medicine, we should have a minimum of 0.8 grams of protein for every kilogram of body weight per day (or, to simplify things, just go for 1g of protein per pound of body weight).
The amount of protein you require depends on your activity level, lifestyle, and weight. For example, athletes require more protein to aid muscle recovery and growth. Sedentary individuals, on the other hand, may need less protein to maintain basic bodily functions.
Determining Protein Needs Based on Activity Level
Research has found that active individuals require 1.2-2.0 grams of protein per kilogram of body weight daily for optimal health and muscle adaptations. Endurance athletes typically need 1.0-1.6 grams per kilogram, while strength/power athletes may require 1.6-2.0 grams per kilogram to support their activities and overall performance.
Those who live an active lifestyle may struggle to get in their daily protein requirements. If that’s you, it may be a good idea to use a quality protein powder or protein supplement.
On the other hand, when it comes to protein facts, sedentary individuals usually can meet their protein needs through a varied diet without requiring additional supplements. Their lower activity levels mean that they generally do not have the same high demands for protein intake as athletes or those who are physically active throughout the day.
Sedentary individuals can focus on getting their protein from whole food sources like lean meats, legumes, and dairy products rather than relying on protein powders, protein bars, and various supplements.
Balancing Protein Intake for Optimal Health
Balancing protein intake is crucial for maintaining optimal health. Consuming too little protein can lead to muscle loss and weakness, while excessive intake (we are talking mind-boggling amounts of protein) may strain the liver and cause potential health issues.
Looking at protein facts backed by research, it’s possible that having too little protein can lead to growth problems and weaken the immune system. If we don’t get enough protein, our bodies might struggle to build muscle and maintain overall health.
On the other hand, going overboard with insanely high amounts of protein can put a strain on your liver function. Complications can worsen for those who are dealing with liver disease and can lead to hepatic encephalopathy. If you have a medical condition, speak with your doctor to get a recommended daily protein intake goal, and be sure to abide by it.
Best Sources of Protein for a Healthy Diet
Now that we have our protein facts straight and we’ve debunked some of the protein myths out there, let’s talk a little bit about the best sources of protein to consider adding to your healthy diet.
Whole Foods vs. Supplements
When considering protein intake, a common topic revolves around choosing between whole foods and supplements. Should you only eat real food protein sources? Can you live off of something like protein supplements? Is it ideal to have a mix of the two?
While one option mentioned isn’t ideal (only consuming protein supplements), that doesn’t mean you shouldn’t incorporate it into your diet where you see fit.
When it comes to getting in your daily requirements for protein, we need to focus on consuming natural sources first. Whole foods like chicken, beans, and tofu provide all the essential amino acids our bodies need without relying on supplements.
These options not only give us the protein we need but also come with extra nutrients that are beneficial for overall health. Do protein supplements have added nutrients? Some of them. But most of them are drastically insufficient when compared to whole food options.
Speaking of whole food options, below is a list of protein sources you can consider implementing into your diet:
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Animal-Based Protein Sources:
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Plant-Based Protein Sources:
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Even though we have a very extensive list above that provides various types of protein sources, we fully understand that there are people who have dietary restrictions, are extremely active, or are simply very picky eaters (and that’s fine). But if you can’t get enough protein in your diet alone, a high-quality protein supplement can come in and be extremely beneficial to help you hit your daily requirement.
Additionally, a protein supplement tends to be high in amino acids and contain all the essential amino acids you need, whereas some real food options may be lacking.
But it can’t be emphasized enough that your main focus should be on consuming real food sources to get in as much protein as possible to hit your daily intake. If you fall short or want a fast-digesting protein source post-workout, a protein supplement like a protein shake would be ideal.
The Role of Protein Supplements in Modern Diets
Protein supplements are a convenient way to ensure you can take in enough protein daily to meet your needs — especially for individuals with high physical activity levels, such as athletes or those who exercise regularly. These specific supplements can provide a quick and efficient source of essential amino acids that are necessary for muscle repair and growth.
We understand that, at times, it can be challenging to get in all the protein our bodies require from food alone. For the most part, we all probably have jobs or are in school, we have projects that need to get done around the house, and we have families and kids to care for — we get it and can relate.
This is where protein supplements can be beneficial. For individuals who find it difficult to meet their daily protein needs through their diet alone, especially athletes or those with higher protein requirements, using protein supplements can be a lifesaver.
Not only are protein supplements a convenient and dependable way to maintain proper intake levels, but they taste amazing as well. So, for those occasions when it’s difficult to fulfill your protein needs through regular meals, consider integrating supplements as part of your nutritional strategy.
When it comes to high-quality protein supplements, NutraBio offers a range of products that cater to your individual needs. Our extensive line of protein supplements can help you reach your daily protein intake much more easily and will be something you look forward to drinking rather than forcing food or chalky powders down your throat.
Our protein collection consists of:
- NutraBio Whey Protein Isolate — A 100% clean whey protein isolate powder.
- NutraBio Classic Whey Protein — A pure whey protein concentrate powder.
- NutraBio Grass Fed Whey Protein Isolate — A highly bioavailable and natural whey protein isolate powder.
- NutraBio Clear Whey Protein Isolate — A light and fruity “clear” whey protein isolate powder.
- NutraBio Plant Protein — A 100% plant-based protein powder.
- NutraBio Extreme Mass — A clean mass gainer with premium protein and carb sources.
- NutraBio Muscle Matrix — An advanced blend of whey isolate and micellar casein protein.
- NutraBio Micellar Casein — A high-quality, slow-digesting 100% micellar casein protein powder.
- NutraBio MRP — A 40:40:20 ratio meal replacement powder.
- NutraBio Hot Cocoa Protein — A unique hot chocolate treat with protein powder and mini marshmallows.
The impressive nutritional content of the NutraBio protein supplements supports their effectiveness in promoting muscle growth and overall well-being. With such high-quality options available from NutraBio, you can tailor your dietary choices to meet your specific fitness goals while ensuring you’re getting a delicious protein treat that supports performance, recovery, and muscle growth.
Conclusion
In making decisions about dietary protein and your food intake, it’s vital to rely on scientific evidence. Why? Because studies tell us what works and what doesn’t.
Hopefully, as you went through this article, you’ve gained some valuable insight into the world of protein. We’ve exposed the myths and showcased the protein facts.
Protein is vital for tissue repair and healing and plays a role in many processes in the human body. You must balance your protein intake as it impacts overall health as well as supports your fitness and physique goals.
A varied diet that incorporates plant-based proteins such as beans and nuts, along with fish and poultry, promotes sustainability and good health. While high-protein diets may offer short-term benefits, maintaining nutrient balance with fruits and whole grains is essential to avoid nutrient deficiencies.
Strive to hit around one gram of protein per pound of body weight. If you are an athlete or someone who exercises intensely multiple times per week, you may require more protein to support your goals.
When in doubt, always look at the latest research before you think something is true. There are far too many myths out there being debunked, and this article on protein facts has shed some light on the truth.
References
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Author:
Matt Weik, BS, CSCS, CPT, CSN
