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Is it really 1g of protein per pound of body weight? Should you eat protein before a workout? Is it possible to eat too much of it? The questions we all want to know the answers to!
Elle Kelly, our qualified dietitian, breaks down the myths on nutrition facts! All the way from consumption of protein to the way in which we build muscle. Protein plays a key role in our lives but how exactly does that differ to each of us? Elle's got the answers!
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Protein Facts vs Fiction | Debunking Popular Protein Myths | Myprotein
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0:00
have you heard that too much protein can
0:01
cause kidney damage or protein shakes
0:04
are required for muscle building only or
0:06
even your body can only absorb a certain
0:08
amount of protein in one
0:13
go my name is l I'm a registered Sports
0:16
dietition and we're going to debunk a
0:18
few of the popular protein mths in this
0:20
video in the past decade protein has
0:22
been highlighted as the star nutrient
0:24
that can do no wrong and almost every
0:26
food company has brought out a high
0:28
protein version of their popular
0:30
products to please the population
0:32
however more protein does not mean more
0:34
gains unlike fats and carbs we cannot
0:37
store protein in the body which means
0:39
that we must consume a sufficient amount
0:41
of protein each day the recommended
0:43
protein intake for adults is 75 gram of
0:46
protein per kilogram of body weight
0:49
however exercise increases the rate of
0:52
muscle protein breakdown which is why
0:54
for those who are active the requirement
0:56
of protein increases to between 1.2 to
0:59
1.8 G per kilogram of body weight
1:01
depending on the type of activity that
1:03
they engage in for example strength
1:05
athletes will likely need more protein
1:07
than inurance athletes when more protein
1:09
is consumed than required deamination
1:11
occurs this is the process where the
1:13
amino acid group is separated from the
1:16
carboxy group the amino acid group is
1:18
excreted as the body cannot store these
1:20
but the carboxy group can be used for
1:22
energy the international Society of
1:24
Sports Nutrition outlines that a range
1:26
of 1.4 to 2 g of protein per kilogram of
1:29
body weight is sufficient for most
1:31
individuals who exercise and want to
1:33
build muscle mass or maintain it there
1:35
is some research that suggests that
1:37
higher protein intakes above 2 gram may
1:40
be beneficial in the context of weight
1:41
loss in that they can support the
1:43
maintenance of muscle mass and loss of
1:45
fat Mass research has shown that 1.8 to
1:48
3.7 G per kilogram per day with a
1:51
calorie deficit can help to prevent lean
1:53
muscle mass losses however consuming
1:55
more protein than you need doesn't offer
1:57
an advantage in terms of health or
1:59
physic physical performance excess
2:01
protein will be used for energy just
2:02
like the case with consuming more of any
2:04
other nutrient in a study strength
2:06
athletes were assigned to either a low
2:08
protein diet providing around 86 gr per
2:11
kilogram of body weight per day a
2:13
moderate protein diet providing 1.4 and
2:16
a high protein diet providing 2.3 G the
2:19
low protein diet which is close to the
2:21
recommendations for those who are
2:23
sedentary led to muscle mass loss but
2:25
both the moderate and high protein diet
2:27
resulted in an increase in muscle mass
2:29
in both groups but the increase was the
2:31
same among both groups indicating that
2:34
no further benefits were actually gained
2:36
from increasing protein intake from 1.4
2:38
G to 2.3 G per kilogram of body weight
2:41
another myth is that protein is only
2:44
required for building muscle but muscle
2:46
mass is not simply a product of protein
2:49
consumption whilst protein plays a key
2:51
role in muscle protein synthesis which
2:53
is the process where muscle proteins are
2:55
built focusing on protein without
2:57
looking at other aspects such as energy
2:59
and carb hydrate intake may have a
3:01
limiting effect on muscle building
3:03
protein has a sparing effect which means
3:05
that when insufficient amounts of energy
3:07
or carbohydrates are consumed protein
3:09
can be used to provide energy instead
3:11
however this means that its usual
3:13
functions such as the maintenance of
3:15
Hair Skin and Nails cell and hormone
3:17
production and muscle repair and growth
3:19
are restricted so if you don't regularly
3:22
consume sufficient amount of
3:23
carbohydrates and overall energy protein
3:26
cannot be used solely to support muscle
3:28
protein synthesis and another common
3:30
myth is that protein shakes are
3:32
necessary for muscle gain we know the
3:34
importance of protein in our diet
3:35
especially for active individuals but
3:37
protein powders are not necessarily
3:39
required the amount of protein we need
3:41
is dependent on multiple factors and for
3:44
those with higher requirements it can be
3:46
more difficult to reach these protein
3:48
goals but not impossible protein pows
3:51
may be useful for those who have high
3:53
protein requirements due to being active
3:55
or certain illnesses are vegan or
3:57
vegetarian because protein shakes often
4:00
provide a more concentrated source of
4:01
protein for those who have a restricted
4:03
diet or lead a busy lifestyle or travel
4:06
a lot protein shakes are super
4:07
convenient way to increase protein in
4:09
your diet and to help you meet your
4:10
overall energy needs protein shakes are
4:13
really versatile and don't just need to
4:14
be drank as a protein shake you can add
4:16
the powder to a smoothie or to porridge
4:19
which can help bump up the protein
4:20
content of a meal and ensure that you
4:22
have enough protein throughout the day
4:24
most protein shakes provide 20 to 30 g
4:27
of protein per scoop which is the
4:29
recommended we should have spread
4:31
throughout the day you may have heard
4:32
that your body can only absorb a certain
4:34
amount of protein in one sitting which
4:37
whilst is not directly true there is
4:39
evidence that spreading out your intake
4:41
across the day rather than having a
4:43
large amount of protein in one or two
4:45
sittings is better for muscle growth in
4:47
one study individuals consumed 70 gram
4:50
of protein following a resistance
4:51
training session and there was no
4:53
benefit noted in doing this in
4:55
comparison with consuming 40 G however
4:58
there was a reduction in muscle protein
5:00
breakdown the international Society of
5:02
Sports Nutrition recommends that regular
5:04
doses of 20 to 40 gram of protein every
5:06
3 to 4 hours is most beneficial when it
5:09
comes to muscle protein synthesis in
5:10
comparison to other dietary patterns and
5:13
this has been associated with improved
5:15
performance outcomes and improv body
5:17
composition this brings us on to another
5:19
popular myth that too much protein is
5:21
harmful for a long time it was thought
5:23
that too much protein could cause liver
5:25
or kidney damage as it places excess
5:27
strain on those organs in order to
5:29
process it but this has never actually
5:31
been demonstrated in healthy individuals
5:33
those with impaired liver function and
5:35
kidney disease or other conditions that
5:37
can interfere with protein metabolism
5:39
may be advised to follow a low protein
5:41
diet but you should always consult with
5:43
your own Medical Professional if you
5:44
have any concerns about the impact of
5:46
your protein intake a 2020 study
5:49
concluded that high protein diets do not
5:51
increase the risk for kidney disease
5:53
however they classified high protein
5:55
being 1.6 G per kilogram of body weight
5:58
which is the middle of the the Spectrum
6:00
when it comes to recommendations for
6:01
active individuals we know that the
6:03
recommendations for protein are safe for
6:04
most people however there are aspects of
6:07
this that can influence Health in other
6:08
ways such as if your high protein diet
6:11
limits your carbohydrate intake you may
6:13
not be getting enough fiber or if you're
6:15
eating a lot of processed or red meat it
6:17
could increase your saturated fat intake
6:19
and therefore increase your risk of
6:20
other diseases speaking of meats one of
6:23
the biggest misconceptions about both
6:25
vegetarian and vegan diets is that it is
6:27
difficult to obtain enough protein
6:29
especially for those who are active
6:31
protein is made up of amino acids and
6:33
different proteins contain different
6:34
combinations of amino acids there are 20
6:37
amino acids that are needed for bodily
6:38
functions but nine of these are
6:40
considered essential essential amino
6:42
acids are the amino acids that we cannot
6:44
make within our body and so they must be
6:46
obtained from food generally speaking
6:48
the protein we get from animal-based
6:50
sources like meat fish eggs and dairy
6:53
are considered complete sources of
6:55
protein meaning that they contain all
6:57
nine of the essential amino acids that
6:58
our body needs needs whereas plant-based
7:01
protein sources such as beans and
7:02
lentils are typically missing an
7:04
essential amino acid or have lower
7:06
levels of amino acids however there are
7:09
some exceptions soy based protein
7:11
sources like soy protein isolates soy
7:13
milk or yogurts and tofu or Tempe
7:16
contain all nine essential amino acids
7:19
now this doesn't mean that unless you
7:21
don't eat soy you won't be able to
7:23
obtain all of the essential amino acids
7:25
in your diet because by combining
7:27
different sources of plant-based protein
7:29
of meal you are likely to be able to
7:31
compensate for the missing amino acids
7:33
through other protein sources these are
7:35
called complimentary proteins for
7:37
example beans are high in lysine but low
7:40
in methine whereas bread is low in
7:42
lysine and high in methine which makes
7:44
beans on toast a meal that can provide
7:46
all essential amino acids in comparison
7:48
to eating beans or bread without another
7:50
plant protein Source when it comes to
7:52
muscle repair and growth the importance
7:54
of amino acids are emphasized we know
7:57
that 20 to 40 gram of protein is is
7:59
required to maximally stimulate muscle
8:01
protein synthesis but we also know that
8:03
a certain amount of Lucine and essential
8:05
amino acid is required to stimulate this
8:08
process Lucine is typically obtained
8:10
quite easily through animal protein
8:11
sources but it can be trickier to obtain
8:13
for vegetarians or vegans for
8:16
vegetarians including yogurt milk or
8:18
eggs can be a great source of both
8:19
protein and Lucine in adequate
8:21
quantities but for vegans the amount of
8:23
Lucine in plant protein is often low
8:26
this means that a higher quantity of
8:28
that food or combination of different
8:30
plant proteins might be needed in order
8:32
to obtain the required amount of Lucine
8:34
some studies highlight that the
8:35
ingestion of plant-based proteins such
8:37
as wheat and soy protein results in a
8:40
lower muscle protein synthetic response
8:42
in comparison to the ingestion of an
8:44
equivalent amount of protein derived
8:46
from an animal source and not just
8:48
because some of these are lacking Lucine
8:50
this lower anabolic effect of
8:52
plant-based proteins is thought to be
8:54
attributable to the bioavailability of
8:56
these protein sources bioavailability
8:58
refers to to the amount of a nutrient
9:00
that we can actually absorb when it is
9:02
digested quite often plant-based
9:04
proteins are harder to digest because
9:06
they contain fiber but also because they
9:08
may contain Fates which can decrease the
9:11
absorbability of amino acids calcium and
9:14
iron Richie has a great video explaining
9:16
this which you can check out here the
9:19
American College of sports medicine
9:20
advises that vegetarian athletes need to
9:22
eat around 10% more protein than if they
9:25
were not vegetarian to accommodate for
9:27
the lower levels of essential amino
9:28
acids in plant foods but also due to the
9:30
bioavailability of amino acids found in
9:33
these Foods what is interesting to note
9:34
though is that insufficient caloric
9:37
intake is thought to be more of a
9:38
limiting factor for muscle growth and
9:40
repair in vegetarians than lack of
9:42
protein because vegetarian and vegan
9:44
diets can include a lot of high fiber
9:46
foods such as vegetables whole grains
9:48
beans and pulses that can mean that you
9:50
have to eat more of a certain food to
9:52
attain a certain amount of protein and
9:55
therefore it can limit the ability to
9:57
eat enough calories overall the reality
9:59
reality is that without enough overall
10:00
energy the capacity for maintaining and
10:02
building muscle is limited and protein
10:05
is not the only nutrient that is
10:06
important for building muscle in the
10:08
absence of sufficient carbohydrates
10:10
protein is used to fulfill the function
10:12
of carbohydrates which is to provide
10:14
energy as opposed to being used for
10:16
muscle repair and growth so whilst
10:18
protein is important overall energy and
10:20
carbohydrate intake are important to
10:21
ensure that protein can be used for what
10:23
it is designed to do for vegetarians and
10:25
vegans more compact sources of
10:27
carbohydrates and protein may help to
10:30
meet overall energy protein and
10:31
carbohydrate needs whil fiber is
10:33
important for a healthy digestive system
10:35
and for lowering cholesterol and
10:37
reducing the risk of other health
10:38
conditions like type 2 diabetes it can
10:40
be filling and also inhibit the
10:42
absorption of certain nutrients
10:44
including more Compact and less fibrous
10:45
carbohydrates may help to reach carb and
10:48
calorie requirements more easily earlier
10:50
I mentioned that protein supplements can
10:51
be especially helpful for those who are
10:53
veggie and vegan and this is one of the
10:55
reasons why they provide a much more
10:56
compact source of protein and depending
10:59
on the type and Brands they usually
11:00
provide a broad spectrum if not all of
11:03
the essential amino acids I hope that
11:05
this video has helped to debunk the
11:06
common mths about protein and if there's
11:08
anything we missed be sure to pop them
11:10
in the comments below so we can explore
11:12
them in future videos don't forget to
11:14
like And subscribe to the my protein
11:16
YouTube channel for more great
11:17
evidence-based nutrition
11:23
information
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