6 Protein Myths Busted
There is so much misinformation floating around about all things fitness and nutrition but I probably hear the most confusion about protein intake… so let’s bust some myths!
I don’t need to focus on protein because I’m not an athlete
Protein is essential for EVERYONE! Protein is required for the synthesis of muscle, connective tissue, bone, and so much more. Plus our bodies can only produce 12 amino acids which means we must consume the other 9 essential amino acids from our diet.
We can’t absorb more than 30g of protein at a time
There isn’t actually a limit for protein absorption. Yes it’s true that if you eat 100g of protein in one sitting not all of that will be used for muscle protein synthesis (there’s a limit there), but it will still be used for other bodily functions
If you don’t have protein right after your workout you won’t see gains
You do not need to mainline protein 5 seconds after the gym in order to build muscle. Yes, protein is important post workout to facilitate MPS, as long as you’re eating 20-40g within ~2 hours of training, you’re all set
All protein sources are the same
Protein sources vary in amino acid profiles and bioavailability. For example, many plant based proteins don’t contain all 9 essential amino acids whereas all animal proteins do. Eating a variety of protein sources is important for meeting your body’s needs
More protein always equals more muscle
While there isn’t a limit to how much protein your body can absorb, there is a limit to how much will be used specifically for MPS. Muscle growth also depends on a variety of factors like protein intake, energy balance, and training intensity.
Protein supplements are necessary for muscle gain
Supplements are just that… supplements! While they can be convenient for bolstering protein intake if you struggle to eat enough from whole food sources, they are in no way necessary. It’s absolutely possible to meet your protein needs without supplementation