Myths about protein, which still believe all
Protein - the bricks from which the body is built. But! It's time to say it out loud: if too much protein, they interfere with your diet.
If macronutrients were celebrities, among them the protein would be Beyonce. No journal about a healthy lifestyle, not a single book on the proper nutrition can not do without the flow of information about how useful proteins - how to add them to every meal, where to find a protein powder, how to choose products with the highest protein content.
It is true that protein helps you feel satiated longer. And also promotes recovery and muscle growth. "But just to add protein in everything - not the healthiest idea", - said Jamie Baum, professor of the department of nutrition and protein researcher from the University of Arkansas.
Below Baum and colleagues explain that most of us just misunderstood when it comes to protein.
Myth №1: more protein = more muscle
Fact: Your body is unable to repair or generating the muscles without a complete set of essential amino acids contained in the edible protein sources. "But the protein eaten by itself is not enough to build and support muscle mass, - says Baum. - You need at least another train. "
"Especially with age, when the muscles are weakened, causing increased risk of problems with movement, aerobic and power loads are needed to help your body to stay in the ranks," - continues to Wayne Campbell, a professor of nutrition at Purdue University.
Myth №2: all proteins are equal
Almost everything that gets in your mouth (except water and soda) includes a certain amount of protein. "But not all foods contain the essential amino acids needed by your body to support muscle cells in a healthy state, - says Baum. - There is a huge difference between animal and plant protein sources. While animal foods - meat, dairy products, eggs, fish - is a complete source of essential amino acids, such plants are not considered. "
"Also, not all of the vegetable protein is biologically digested. Fiber in some plant sources of protein can inhibit the digestion and absorption of amino acids ", - the expert continues.
However, you are not obliged (unless you want to) introduce into your diet the animals in order to get the body needs amino acids. Just when you almost do not consume animal food, you need to be more closely their menu.
"Try to combine legumes (beans, lentils, peanuts) with whole grains. This combination will give you the essential essential amino acids ", - said Winston Craig, professor of nutrition Andrews University in Michigan.
Myth №3: the more protein you eat, the better
"Americans eat an average of 80-90 grams of protein a day - that is approximately two times greater than recommended by the local Ministry of Health, - reports Peddon Douglas-Jones, professor of nutrition and metabolism at the University of Texas Medical Center. - If you are omnivorous, with the amount of consumption of protein you will likely not have any problems. " "But there is a limit on how much protein your body can actually use - and to build muscle, and to stave off hunger, - he explains. - For most people, it is 25-30 grams for each meal. " That contained approximately 2 eggs or 100 grams of meat.
Instead of trying to cram into the daily diet more protein Peddon-Jones advises to try to redistribute the one that we already receive. It turns out that in our Protein Breakfast is almost there, but they are overcrowded dining.
The doctor recommends that you add a little meat or vegetable protein at breakfast and not eat steak with beans and rice at night.
Myth №4: do you need protein immediately after exercise
Baum says that is not uncommon with this error when communicating with young citizens. Guys sure have a huge drink a protein shake immediately after a visit to the gym to increase their achievement.
"People involved in the competition for Arnold Schwarzenegger may need protein every four hours - she says. - But most of us to benefit from the training will be enough protein, which we get from food. "
Scientists confirm the words of an expert. A recent study Journal of the International Society of Sports Nutrition has shown that the uptake of protein immediately after training has no effect on muscle growth when compared with the use of the same amount of protein with food later.
Myth №5: if you're tired, it's a lack of protein
tiredness feeling can be a signal lack of protein in the body. "But this is only if you're refused protein for a long time, not just in the last couple of meals", - says Campbell. "If you stick to a vegan diet (or simply avoiding animal protein sources) and constantly feel tired, and your limbs are reduced in size (although the waist becomes longer), then perhaps you really do not have enough protein," - he adds. In such a situation it would be good to talk to a dietitian.
But in most cases, according to the doctor, fatigue has nothing to do with the amount of protein eaten by you.
Myth №6: The more protein you eat, the lower your weight
Baum notes that protein may enhance satiety after meals. But on a limited scale. "If you always eat too much protein, you will recover," - she said.
If you want to add protein to your diet with the aim to muffle hunger and maintain muscle mass, the doctor advises you to replace the consumed calories of carbohydrates with the same amount of protein calories - and not just added to the protein that you eat.
Example: you are usually absorbed in the breakfast bagel with cream cheese - no sense to end up in it eggs or Greek yogurt. Instead, eat smaller bagels, adding eggs or yogurt.