We hear a lot about protein diet, building muscles and helping in weight loss etc. But are all the things we hear about protein intake and supplements true. A lot of people have misunderstanding about protein supplements and diet as whole. This is because of constant engagement in health and fitness regime nowadays. However it is important to determine the truth and myths about protein supplements which are revolving around this phenomenon for a long time. Therefore today, we will talk about some myths which have been long been misunderstood by people about protein supplements and know the truth behind it.
7 Myths And Facts About Protein You Need To Check
1. Proteins are just to make muscles
Protein is an essential nutrient that helps in development of muscles but it is not the only function that is done by protein. Proteins are also essential for bones, joints, tendons, hairs, developing anti-bodies, increase hormone production; maintain important enzymes in the body and to control LDL and HDL cholesterol. Hence it is beneficial in almost every aspect of the body, not just the muscles. Proteins are one of the most important essential nutrients in development of the person and should not be kept under just one parameter.
2. Cutting way back on protein can help you lose weight
Well, this is also not true actually; consuming less than sufficient amount of protein can in fact make it harder for you to lose weight. Proteins help to boost metabolism of the body without which it might not be possible for you to lose weight in correct fashion leading to weakness probably. Rather taking in protein diet and natural supplements can increase your chances of weight loss and help you to cut down excess fat from the body. Not having enough protein can have these effects on the body-
- Weakness
- Swelling in legs
- Fatigue
- Inefficient or less efficient immune system
- Increased chances of illness
3. Too much protein causes kidney weakness
Another myth which does not have any scientific proof or logic, this is because proteins actually enhance body functions rather than suppressing them. Consuming natural protein supplements can increase the efficiency of liver and kidney functions and help the body to grow in a positive manner. Expelling extra nitrogen that is present in eggs or beans can be a good option but it is better to take protein without worrying about the kidney functions. But protein should also be taken in the amount which can be consumed otherwise it may not have a very positive impact on the body.
4. Too much protein cannot be consumed well
This is a quite weird myth about protein that still exists. Protein can be consumed in good quantity and too much of a good thing is not that bad. Having too much protein in your diet will actually accelerate your growth rather than preventing it. You just need to take care of the fact, that the protein supplement you are taking is healthy and does not have too much of fats in it. If it does, then it means that you need to change the choice of protein diet and take more nutritious one. High protein foods can actually be consumes more than your regular diet.
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5. You can’t get enough protein for plant-based diet
This is also a long standing myth which is still going on. There are many people who still believe that for having good amount of protein you need to have non-vegetarian food, meat in your diet. It is not true, plant based diet can also provide almost same amount of nutritious growth as any animal protein diet. Additionally plant based diet can actually prevent you from taking extra calories and can make you more fit. Hence plant based protein diet is also a very beneficial option. It contains essential amino acids and muscle protein repair for active synthesis.
6. Protein supplements are essential for muscle growth
There are lot people who assume that protein supplements available in the market are actually essential to grow muscles. This is not true at all; you can make your muscles grow by choosing correct natural protein that comes from your diet. Protein supplements should be taken very carefully and after getting advice from a dietician because many protein supplements actually contain steroids which are harmful for your body. Also natural protein diet can be sufficient to build muscles if taken in right amount and correct form.
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7. It does not matter how you consume proteins if you have it in adequate quantity
No, the fact is that you should be aware of taking proteins in a regulated manner. To maximise muscle synthesis, one should have around 20-30 grams of protein daily. More than this amount would lose effectiveness, also the food you are consuming and time of consuming protein becomes important in order to take proper benefit from it. Have more of these food items in your diet-
- Yogurt
- Fish
- Eggs
- Lentils
- Boiled chicken
- Cheese
- Beans
- Chia seeds
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