Protein and the Protein Myths

Izvor: KiWi

Like all other nutrients, there are a number of myths that surround protein in all its forms. Protein comes from a number of sources, including animal based and plant based. In addition to getting protein from food sources, it is possible to get protein in a number of alternative forms, including protein powders, liquid protein, protein capsules and protein bars. Some of the myths surrounding protein can be dangerous, while some are simply laughable. It is important to know the difference between reality and the myths about protein so that you can make the right decision about the foods that you need.

Some of these myths:

- There is no such thing as too much protein
- There is no difference in the type of protein sources
- Protein makes body builders get big and buff
- Liquid protein diets are perfectly safe for long-term use
- Vegetarians can not get enough protein in their diet
- Protein is never converted to fat in your body
- Protein calories are healthier than other food calories
- Protein needs are universal
- Your own protein needs can be determined by yourself without medical intervention

Dispelling the protein myths is important for many reasons. First, protein is a vital component in healthy nutrition. Second, any food- or nutrition-related myth that seeks to elevate or denigrate a building block of any kind can be dangerous, especially to those who simply follow diet fads and trends without thinking things out for themselves and without consulting a doctor for proper guidance and individualized nutritional needs.

Myth One: There is No Such Thing as Too Much Protein

It is easy for people to accept that there is such a thing as too much fat. It is easy for people to remember that we typically eat too many carbohydrates, especially simple carbs that are far too easy to digest and wreck havoc with the diet. But, despite the fact that most of us know that protein is important, there are far too many people who do not realize that too much protein can be dangerous and unhealthy, as bad in fact as too much fat and carbohydrates. Consuming too much protein per day can cause a number of health conditions, including:

- Electrolyte imbalances and irregular heart beats
- An increased risk of developing gallstones, especially in those who are susceptible to them
- An increased risk of developing kidney stones of the most common type: calcium oxalate stones. Those who have kidney disease must be especially vigilant.

The bottom line: the right amount of protein is very important for good health. It is part of the building block for healthy muscle mass and also works to transport compounds through the blood stream. However, too much protein can cause health problems in the long run.

Myth Two: There is No Difference in the Type of Protein Sources

Protein comes from a number of sources, including animal based and plant based. Plant based proteins are typically healthier, with less fat and calories than the animal sources. This is not to say that animal based proteins should be avoided - there are some that are perfectly healthy as well. Good sources of animal based proteins include low fat dairy, eggs and lean turkey or chicken.

When some people think of protein diets, especially those from the past, they think of people having bacon, hamburgers (without the buns) and lots of eggs but not being allowed to eat any fruits or vegetables. These diets might be the reason that many people do not think of protein as being healthy. These were extreme plans and the long-term effects from them are just now being realized.

The bottom line: eating protein that comes from healthy sources is important, as is making sure to eat foods in moderation.

Myth Three: Protein Makes Body Builders Big and Buff

Protein does play a role in building muscles. Body builders do increase their intake of protein. Body builders are big and buff. It is then easy to assume that the three things are connected and that simply bumping up the protein intake will make the average person big and buff as well. This is simply not true. It is not the extra protein that makes the body builders big. Rather, it is a combination of their personal genetics (look at the variations in shape and size, even among body builders), their hard work (most work out for four hours or more per day during training) and all- around good nutrition. Many body builders may increase their protein intake to around 1.5 grams per kg of body weight, which is not that huge of a jump from the typical need of.8 grams for the average person.

The bottom line: body builders are big because they are genetically allowed to grow that way and because they work impossibly hard to get that way.

Myth Four: Liquid Protein Diets are Perfectly Safe for Long-Term Use

When people start looking for ways to lose weight, they will listen to a number of trends and fads, and many of them are not safe for any length of time and there are some that should not be used for long-term dieting. An all liquid diet, even one that has the basic components of health, is neither sustainable nor healthy for the long term for a number of reasons. Liquid diets, especially those that are high in protein but lacking in other nutrients, can be problematic for a number of reasons. These include:

- Electrolyte imbalances that can lead to irregular heart beats
- Risk of gall stones or kidney stones
- Slowed metabolism
- Constipation
- Amenorrhea
- Difficult to maintain for long-term use

The bottom line: a liquid protein diet can be used to jumpstart weight loss or kick off a healthy diet plan but should not be used for long-term dieting.

Myth Five: Vegetarians Cannot Get Enough Protein in Their Diet

Depending on the degree of vegetarianism, there are more than enough plant and non-meat, animal based protein sources to have proper nutrition. Ovo-lacto vegetarians eat eggs and dairy products, which are both excellent sources of protein. Vegans, however, do not eat any animal products at all and must be very careful to get the right amount of protein from their plant sources. (Vegans might be a perfect example of a group that would benefit from using a liquid protein supplement, however, they must still monitor the ingredients of each brand that they try.)

The bottom line: plant based protein is perfectly adequate in most cases, however, if there is a concern, a liquid protein shot can be used as a supplement.

Myth Six: Protein is Never Converted to Fat in the Body

Most people think that the body converts fat to fat, carbs to energy and then fat and protein to muscle. This is simply not true. All foods are broken down to their simplest compounds and then used according to the body's needs. All foods are broken down to fat, protein or carbohydrates. All foods are then used for energy immediately, turned to glycogen to be used for energy later or Recombinant Proteins stored in the body as fat. All foods go through these processes, regardless of their original source. If you eat too much of any food it will be stored as fat, period.

The bottom line: too much of any kind of food, even protein, can be stored by the body as fat.

Myth Seven: Protein Calories are Healthier Than Other Calories

Once your body breaks down foods to their building blocks, they are all converted to the same substance: glucose. It does not matter if it is an egg white omelet or a glazed donut. All foods are broken down and prepared for use the same way. If the food is needed for energy, the calories are burned right away. If no energy is needed, they are stored as fat, regardless. Just as in the sixth myth, protein can end up being fat, just the same as carbohydrates or fat can.

Myth Eight: Protein Needs are Universal

How much protein do you really need? Do you really need as much as the body builder next to you? Just like caloric needs are individual, so are your protein needs. For the average person who is moderately active, the need for protein is about.5-.8 grams per kilogram of body weight.

The bottom line: everyone needs a different amount of protein based on their weight and their activity level.

Myth Nine: Your Own Protein Needs Can Be Determined by Yourself Without a Doctor's Advice

Finally, many people think that they can read a book, watch a video or view a website and be fine. It is important to talk to a doctor to establish your health and dietary needs as well as to make sure that you do not have any health problems that could make any diet plan dangerous.