If there’s one macronutrient that seems to be on the rise, it’s protein. There are many reasons to appreciate it: Although it’s best known for its work in the muscle department, protein also helps build and repair all of the body’s tissues, including internal organs and skin.
It’s easy to understand why protein is put on a pedestal—and why so many of us turn to protein bars, beef jerky, hard-boiled eggs, and trail mixes when we need to fuel up. But there’s still a lot of confusion about what’s considered healthy protein, how much you need, and what it does for your body. Yahoo Life spoke to experts to set the record straight.
Myth #1: An incomplete protein doesn’t count toward your protein goals
It’s true that not all proteins are created equal. According to the Cleveland Clinic, a “complete protein” contains all nine essential amino acids your body needs it. This category includes foods of animal origin, such as meat, fish, eggs and dairy, as well as some plant-based options, such as quinoa and soy.
An incomplete protein, on the other hand, lacks one or more of these essential amino acids. This group includes things like beans, nuts, seeds and grains. Some people claim that because these proteins are incomplete, they do not count toward protein goals or are somehow inferior as a source of protein.
Not the case, registered dietitian Cristina Manian previously shared with Real Simple. Although incomplete proteins do not individually contain all nine essential amino acids, each of them offers some of these vital nutrients – and by combining different incomplete proteins, you can get a complete protein intake.
You also don’t need to combine these incomplete proteins in the same meal to get this effect. Eating a wide variety of protein-rich foods throughout the day (especially if you don’t eat animal-based proteins) can help you get all of these amino acids.
Myth #2: There is a standard amount of protein everyone needs
City of Hope Nutritionist Kailey Proctor told Yahoo Life that the exact amount of protein someone needs per day varies by age, health status, and gender (check out our guide here). But there are some benchmarks that are good for most people to achieve. She says at least 0.36 grams of protein per kilogram of body weight It’s a smart daily goal.
If you want to ensure you’re getting a good amount of protein (without overdoing it, which we’ll discuss in a moment!), Proctor says you can consume 30 grams of protein per meal. She says you may need more than this if you want to build muscle through weight lifting or other types of strength training, as this extra muscle is “essential for restoring any muscle tears.”
Myth #3: Eating protein is the fastest way to gain muscle mass
Drinking a protein shake won’t make your biceps bulge—at least not by itself. This is because protein supports muscle building, but doesn’t directly cause it, nutritionist Melissa Jaeger tells Yahoo Life. “While it is true that consuming adequate protein is important, exceeding your daily protein intake alone does not accelerate muscle growth or increase muscle mass,” she says.
To build muscle, you need to stress it enough to require repair and growth. This is typically achieved through progressive overload, which involves gradually increasing the weight or number of repetitions in weight lifting or other forms of resistance training.
Myth #4: You can never eat too much protein
These days, protein may be available in everything from brownies to chips to ice cream, but that doesn’t mean you can never have too much of it. Although many people worry that they are not meeting the correct protein goals, Melanie Betznutritionist who specializes in kidney health, told Yahoo Life that the average American consumes about 0.55 grams of protein per pound of body weight — which is often more than they need, especially for those who don’t practice weight training. regular strength.
A nutritionist can tell you if they believe you’re getting too much protein in your diet – but what happens if you are? One sign is that you may have digestive problems (meat, in particular, can take a long time to digest). You may also experience increased urination due to the kidneys processing excess nutrients.
Another thing to consider is how protein fits into your overall diet. You can suffer nutritionally if you’re overemphasizing protein and neglecting things like fiber, which are crucial to overall health.
Where you get your protein is also important, Dr.primary care doctor and instructor at Yale School of Medicine, told Yahoo Life. Wood, who studies the field of “food as medicine,” notes that eating lots of protein from processed red meat may increase your risk of developing some types of cancer. (The World Health Organization classifies processed meats as carcinogenic.)
Additionally, animal sources of protein (which tend to be higher in protein in general) also tend to be higher in saturated fat. This can lead to “increases in LDL (‘bad’) cholesterol, which in turn increases the risk of heart disease and stroke,” adds Wood.
Myth #5: Protein does not lead to weight gain
It’s not just extra carbs that can lead to weight gain. The same can happen with any food in excess – including plain chicken breast!
Protein has calories, and if you consistently consume a surplus of calories just to meet your protein goals, you may unintentionally gain weight. Being overweight can lead to a host of other health problems, such as cardiovascular and joint problems, regardless of which macronutrients contribute to the extra pounds.
Myth #6: Too much protein can cause kidney disease
There’s no evidence that a high-protein diet causes kidney disease, says Betz. However, if you already If you have kidney disease, a high-protein diet (especially if that protein comes from animal sources) can cause kidney disease to progress more quickly, she explains.
This is a bigger problem than it might seem at first glance. “About 90% of people with early-stage kidney disease don’t know they have it, and only about 10% of people with kidney disease consult a dietitian before starting dialysis,” says Betz. “The persistent message that ‘more protein is always a good thing’ is truly harmful to the kidney community, as many people are unaware that they have the disease. And even if they are aware, they are unlikely to fully understand how nutrition can help or harm their kidneys.”
Myth #7: Vegans can’t get enough protein
Yes, a vegan can get enough protein; your protein sources will be different from those of meat eaters, nutritionist Kylie Bensley, founder of supplement company Sulinuhe told Yahoo Life. “The best sources of vegan protein come from soy-based foods like tofu, soy milk, tempeh, and edamame,” she says. “Other great sources include spirulina, nutritional yeast, Ezekiel breads/cereals, seeds and nuts.”
Myth #8: Vegetables do not contain protein
Although vegetables generally have a lower protein content compared to animal sources, many still provide significant amounts of protein. Examples of protein-rich vegetables include potatoes, broccoli, Brussels sprouts, artichokes and asparagus.
It’s true that you’d have to eat a lot of these vegetables to meet your daily protein goals (100 grams of spinach, for example, contains about 3 grams of protein), but combining them with other protein sources can help complete your diet. your meal. This might look like a big salad with grilled tofu to get 30 grams of protein per meal.
Myth #9: Protein bars and shakes are the best sources of protein
It’s true that protein shakes and bars can supplement your protein intake and are particularly helpful if you’re on the go (like, say, on a long walk). However, Wood says that, in general, most people already get enough protein in their daily diet, especially if they eat meat, seafood, eggs and dairy.
Instead, it’s best to try to get protein from whole foods, he says, which contain additional nutrients you might not be able to find in something with added protein. Additionally, bars and shakes often add ingredients that whole foods don’t contain, such as artificial or natural sugars. “If you choose to consume protein bars and shakes, opt for ones that have as little added sugar as possible,” says Wood.
