Your Protein Diet needs When Training – Myths and Reality
If you are overwhelmed by daily decisions regarding what to eat, when to eat, how much to eat, or, how much training you require to be healthy, you’re not alone, so, do not be discouraged. Various media articles have flip-flopped on these issues, and it is increasingly becoming hard to make these choices based on the available information that cannot sometimes be trusted.
In this article, you’ll get to know some fundamental information that will not only help you separate facts from fiction but also learn how eating the right amount of low-carb protein at the right time will enable you to attain better results during your workouts.
6 Common Protein Myths and Reality
Protein is the backbone of a host of diet plans, as well as a critical topic of conversation among gym enthusiasts. There are some new confusion and a few common old lingering myths concerning dietary protein.
Myth: Your ability to gain muscle is determined by how much protein you consume on a daily basis.
Reality: It is the total amount and quality of protein intake during every meal- not in one sitting- that matters since your body builds and repairs your muscle throughout the day. As a healthy young adult, you should aim at consuming about 20 grams of high-quality low-carb protein after a resistance training and during every meal. For maximum gain, you should consume it at an interval of 3 to 4 hours throughout the day. Also, older adults require approximately 30 grams after every meal, as well as up to 40g after resistance training.
Myth: It is a guarantee to lose weight by taking high protein diet.
Reality: Consuming 20 – 30g of protein at every meal might aid in weight loss by encouraging feelings of fullness and reserving muscle mass; so, you lose less muscle tissue and more fat. And at first, higher protein intake may promote more significant weight loss as compared to high consumption of carbohydrate. Nonetheless, a reduction in calorie intake with more intake of starch, fat, and protein can facilitate weight loss. Therefore, an optimal diet is one that takes care of all of your specific needs and preferences.
Myth: An endurance athlete requires less protein than an average person.
Reality: An endurance athlete needs more protein than an average person out there. It is a reality since proteins improve recovery after an endurance exercise and aid in decreasing soreness as well as inflammation due to the muscle tissue breakdown. More so, incorporating protein into a post-exercise carbohydrate-rich diet will enhance the ability of your body to refuel muscles with glycogen- a form of carbohydrate stored in the body.
Myth: Your body requires the same amount of protein throughout your life.
Reality: At the age of about 40, your body begins to lose muscle mass as you age gradually, and, this process is known as sarcopenia. Still, you can postpone, or, reduce the rate at which you age by carrying out resistance exercises including weightlifting and taking a sound protein-rich diet. Besides, research by scientists has proved that older people need more protein to stimulate muscle synthesis, and therefore, consuming slightly more protein than the RDA as you age, will do you more good.
Myth: It is extremely dangerous to consume a high-protein diet.
Reality: The truth of the matter is that there is no scientific evidence whatsoever, which proves that a protein meal with 20-35% calories is dangerous to a healthy person- unless otherwise. According to the Institute of Medicine, it is entirely acceptable to consume a diet of up to 35 percent calories from protein. Nevertheless, more than 35% of calories from proteins can be harmful to individuals with chronic kidney disease or impaired renal functioning. Also, it may result in an increased risk of gout development among some people.
Myth: Animal protein consumption causes cancer.
Reality: In the real sense, this is just a claim, and there is no particular evidence to back the claim that animal protein causes cancer. Nonetheless, the World Cancer Research Fund has found out that red meat, such as beef, goat, lamb, and pork increases the risk of colon and rectum cancers. Also, there is substantial evidence from the American Institute for Cancer Research that associated a high intake of processed meat with increased risk of stomach cancer.
Overall, getting these facts right at your fingertips will help you stay on the radar on matters concerning protein intake- particularly during workouts. Remember to always: take the right amount, at the right time, and for the right purpose.
About Author : Jessica Kelley Jessica is the founder of CareHappiness.com She and her editors work to inspire, educate and empower readers with all the latest updates and authentic health information.]