Protein Myths That Just Won’t Die

There are a lot of false beliefs when it comes to the topic of fitness nutrition. Some of them have become so pervasive that they fall into the category of myth. And there’s no aspect of nutrition that has as many of them as protein. In this article we tackle 3 of the most persistent protein myths head on to discover the truth.

Myth #1: Athletes Don’t Need Extra Protein

Many doctors still cling to the belief that athletes. Including bodybuilders, runners and boxers, do not need any more protein than the recommended daily allowance for sedentary people. Often they base their opinions on poorly designed studies with sedentary people.

More recent and relevant studies have shown that active people do, indeed, need more protein than the RDA recommendations in order to preserve their muscle tissue. A leading researcher in the field of protein metabolism, Dr. Peter Lemon, states that ‘the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kg of bodyweight and 1.7-1.8 grams of protein/ke of bodyweight for strength exercises.’

Dr. Lemon’s recommendations are 150-175 percent higher than the current RDA for endurance athletes and 212-225 percent higher for strength exercisers. The current RDA for protein intake is 0.8 grams.

If you are a regular gym goer who is trying to add a few pounds of muscle, then you need to take in more than the RDA of protein. We can work out an example of the ideal protein intake based on Dr. Lemon’s recommendations for a strength trainer.

Let’s assume that our strength trainer is 200 pounds. Because scientists work in kilograms, we need to convert this number by dividing it by 2.2. That gives us a weight of 90.9 kg. If we multiply this by 1.7 (Dr. Lemon’s low end figure), we get 154.5 grams of protein per day. This compares to the RDA of 73 grams.

A higher protein diet is not only better for building and retaining muscle tissue. It will also help to reduce body fat, control caloric intake and speed up post workout recovery.

Myth #2: High Protein Diets Are Dangerous

There is a widespread belief that protein is somehow damaging to the kidneys and that it may cause osteoporosis. The idea that protein is harmful to the kidneys stems from studies done with people who had pre-existing kidney problems. One of the functions of the kidneys is to excrete urea that is formed from the ammonia that comes from protein in the diet. People with kidneys problems have trouble excreting urea so the extra load caused by upping protein intake stresses the kidneys.

As noted, these studies were conducted on people with pre-existing kidney issues. There has never been a study on people with healthy kidneys  that has been published in a respectable, peer-reviewed journal to indicate that protein is harmful to the kidneys of healthy people. Nor has there ever been a single reported case of a healthy person suffering from kidney failure as a result of high protein intake.

What about the belief that high protein intake can cause osteoporosis? This belief is based on the theory that a high protein intake increases the acidity of the blood. As a result the body robs minerals from our bones to buffer the blood and bring down the acidity level. This, it is claimed, weakens the bones and causes osteoporosis. Once again, however, there is no evidence to support the belief. In fact, athletes generally exhibit high bone strength and very low risk of osteoporosis due to their high levels of exercise and healthy diets, which are both mitigating factors.

Myth #3: All Proteins Are Equal

All protein may appear equal to the couch potato who has never stepped inside a gym. However, research has repeatedly shown that different types of protein – and particularly different types of protein powder – affect athletes differently. Whey protein, for example, is among the fastest digesting proteins, making it ideal as a post workout supplement. It also has the ability to boost immunity more than other proteins. Casein protein is a slow absorbing protein that will allow for a gradual release of amino acids while you are sleeping. Plant based proteins, such as pea and soy, are much higher in fiber and healthy fats than animal based protein sources. You can also add blueberries to your protein shake. Take this for brain health improvement.

Conclusion

Whether you are a hard training athlete or just a regular gym goer who is training to pack on a few pounds of extra muscle, the RDA of 0.8 grams of protein per pound of bodyweight simply won’t cut it. Follow our recommendations to up your protein intake to meet your needs, safe in the knowledge that what you’re doing is risk free and beneficial for your body.