talk about protein with a few people. You may hear contradictory information, which will leave you many problems. How much protein should you eat? What is the best source of protein? Is too much protein harmful to you? But it doesn't have to be that complicated. But first of all, what is protein? It's a molecule of amino acids. It's also one of the three nutrients (as well as carbohydrates and fats) you need to consume every day. Protein is necessary for the structure, function and regulation of human tissues and organs. Read on to learn the truth behind the common myths about proteins.
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myth 1: all protein sources are the same
truth? Not all protein sources are the same. There are 20 amino acids - some are necessary, some are not. Our body produces 11 kinds of nonessential amino acids, so it doesn't matter whether we also take them from our diet. However, our body can't make nine essential amino acids, so we need to get them from our diet. The protein source containing all nine essential amino acids is considered to be "complete" protein. It includes meat, fish, dairy products, eggs, soybeans, quinoa and marijuana. Other "incomplete" proteins don't lack nutrients, they just don't provide all the amino acids you need. If you eat all kinds of incomplete proteins in a day, you should get all the amino acids you need. "Meashead diet" author span: e / span> span maxilangstd. Co., Ltd. / gytyfrime / getigivion / span> H3> Myth 2: high protein diet destroys the kidney
one of the functions of our kidney is to filter the by-products of protein metabolism and decomposition. But if you are healthy, eating more protein will not damage your kidney. In a study published in the journal Nutrition in 2018, 310 pre diabetic men and women followed a one-year weight loss program. The researchers found that a daily intake of more than 1.6 grams of protein per kilogram of body weight (about twice the recommended daily intake) was not associated with decreased renal function. A 2000 study in the International Journal of sports nutrition and sports metabolism found that protein intake per kilogram of body weight was up to 2.8 grams. The daily weight of kg (almost four times the protein RDI) is not harmful to renal function. However, a very important exception is if you have kidney disease. Tell your doctor about your protein intake because a high protein diet can worsen your condition.
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myth 3: too much protein can lead to osteoporosis. But it is also misleading. According to a 2011 Swiss study, eating more than 2 grams of protein per kilogram of body weight and less than 600 mg of calcium per day may be harmful to bone mass and strength. For a 150 pound (68 kg) person, this means eating more than 136 grams of protein (about three chicken breasts) but less than 600 mg of calcium. But if you pay attention to calcium intake, protein is actually good for bone health. " Dr Mike roussell, a nutritionist, said: "inadequate protein intake is a greater risk factor for osteoporosis because some population-based studies have shown that inadequate protein intake is associated with a decline in bone health." The researchers believe that protein may benefit our bones by promoting the absorption of calcium, stimulating the secretion of insulin-like growth factor 1, and promoting the growth of lean body weight.
Credit: Wang Shiwei / eyeem / eyeem / gettyimages According to Dr. Russell, although 30 grams per meal is ideal, more does not bring additional benefits. In a small study published in the Journal of the American Dietetic Association, 17 healthy adults and 17 healthy adults were given 4 or 12 ounces of beef. They then collected blood samples and thigh muscle biopsies to assess the subjects' postprandial protein synthesis. In both age groups, 12 oz (about 90 g protein) intake resulted in the same increase in muscle protein synthesis as 4 oz (30 g) intake. It's not that your body can't handle excess protein, it just doesn't need it.
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myth 5: there is no problem of too much protein, although many experts believe that we should take more protein than the recommended daily intake of 0.8g / kg body weight (0.36g / lb), you don't want to go too far. " "There's no good reason to eat more than 30 to 35 percent of calories from protein," said nutritionist Mike roussell. This is more than one gram of protein per kilogram of weight. "
" in addition, you can provide your body with a better energy source in the form of fat or carbohydrates. " In addition, eating too much of any of the big nutrients can lead to undernutrition, because you have to reduce other foods, such as vegetables, fruits, whole grains and healthy fats. This can lead to a lack of fiber, essential fatty acids, vitamins, minerals or other nutrients that are necessary for the best performance of your body.
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myth 6: you need a protein. After the exercise, Aker immediately appeared a "window of anabolism" - the "window of anabolism" is a magical time, about 30 minutes to 1 hour after the exercise, during which you must reduce the protein content, or you will miss the good place of muscle exercise. However, we now know that the time window is much larger. According to a 2013 review, the time window is four to six hours. However, nutritionist Mike roussell says it's best to eat a meal with 30 grams of protein within two hours after exercise. " After exercise, your body benefits from protein. It doesn't need to be done immediately, but it's best done within two hours and then on a regular basis at every meal after that. " Myth 7: avocado, pomegranate seeds and chickpeas are rich in protein. Unless you have read nutrition knowledge, they are an important source of protein. A whole medium avocadoIt's only 4 grams of protein. Chia seeds is about 3 grams per tablespoon, so the teaspoon in your milkshake doesn't help you much. The same is true of hemp seeds, which have almost the same protein content. And you need to eat most of the hummus in a bucket of more than 10 ounces to get as much protein as a roasted 3-ounce chicken breast. This is not to say that the food is bad - after all, you have to eat more than one food in any meal, a total of 30 grams. But if you're not sure how to get the protein you need, you can teach yourself or see a registered dietitian. Credit: Enrique Diaz / 7cero / motion / gettyimages
What do you think? Have you heard of these protein myths before? Do you know the science behind them? Which one surprised you? Have you heard any other false information about protein? Share your thoughts and suggestions in the comments below!