Tag: Protein myths

It's a common misconception that all plant-based proteins are nutritionally incomplete, a myth that originated in the 1970s and has since been widely disproven. Understanding what is false about amino acids is crucial for making informed dietary choices and separating genuine nutritional science from outdated or misleading information.

While protein is famously known as the primary building block of muscle, a 2017 systematic review found that resistance-trained individuals saw maximum muscle growth benefits capping at around 1.6g of protein per kg of body weight, challenging the myth that excessively high protein is necessary. This suggests that it is indeed possible to build muscle without high protein, provided other key factors are prioritized correctly.

Protein is a crucial macronutrient composed of amino acids that serve as the building blocks for every cell and tissue in the human body. However, the popular notion that it is exclusively 'bodybuilding food' is a significant oversimplification of its numerous vital functions for overall health and wellness.

Many people fear that adding protein powder to hot liquids or baked goods will render it nutritionally useless, but studies confirm that cooking does not destroy the amino acid content. So, does protein powder lose protein when heated? The simple answer is no, although a process called denaturation does occur.

According to a 2022 study in the *Knowledge – International Journal*, protein supplementation may cause a temporary increase in liver enzymes, signaling a higher metabolic workload rather than permanent damage in healthy people. This raises a critical question: Are protein shakes hard on your liver?

Research indicates that most people already exceed their protein needs. The surprising fact is that strategic planning, not excessive protein, is the key to building muscle effectively.

According to the USDA, a single tablespoon of heavy cream contains less than one gram of protein, which is significantly lower than other dairy products. This raises a common question for many people watching their macros: is cream good for protein, or is it more of a high-fat add-in?

Research consistently shows that muscle protein synthesis remains elevated for up to 48 hours following a resistance training session, emphasizing the continuous need for amino acids. This vital process of muscle repair and rebuilding does not pause just because you are taking a break from the gym.

According to a study published in the *Nutrition Journal*, protein is the most satiating of all macronutrients. This often leads people to wonder, is it hard to hit your protein targets, especially when managing appetite and training hard? The answer depends on your approach and strategy.

The average American consumes a third more protein than the official Recommended Dietary Allowance (RDA), yet the debate over protein requirements in fitness and mainstream media is more intense than ever. This information overload can make it difficult for an individual to determine their optimal intake amidst conflicting advice.