Proteins face many false claims. We discussed 7 myths
Not only carbohydrates and fats are macronutrients that are associated with many myths. Proteins are not lagging behind, on the contrary - we encounter quite a number of untrue claims, and therefore we will tell today what the reality is.
# 1 High protein intake will damage your kidneys!
Fortunately, this is not the case and even the theory on this is based on a very fragile basis. We suppose we eat a lot of protein, we still load the kidneys, and then they cough up on us, work less, and over time their health (and hence ours) will get worse and worse. However, there is no evidence to support this in healthy people. There are even long-term studies where there was no difference in renal function in the two-year study. One of the most important researchers on the topic of high-protein diet and its impact on health, Jose Antonio, also conducted several interesting studies.
The latter dealt with a protein intake of about 3 g / kg over four months. Furthermore, we have probably the most well-known research from 2016, which examined the effect of 2.5-3.3 g / kg of proteins in one year. And before discussing the results of all the studies, I will follow up on Jose's further research, where we talk about a two-year study of people eating more than 2.2 g / kg of protein. The conclusions are the same in all cases. No negative effects on blood lipids, kidneys or liver were found. And when we look at the more extreme cases, namely 4.4 g / kg, which is not only unnecessary in practice, but we can say that a very unreasonable amount, we see the same results. High protein intake is good for kidneys. The question is whether something would change in 10, 20 or 30 years of long research, but we do not expect that, so we have to start from what we know.
# 2 And they even damage your liver
We'll blow this out quite quickly, as most studies examining the effects on the kidneys have also shone on the liver. Conclusions? No negatives, similar to kidneys. However, some people think that amino acid metabolism, which has fingers in amino acid degradation (deamination), tired of the liver, and it eventually resolves its function. However, as we already know, this is not true, so the kidneys and liver are cool and will not give you KO even at higher protein intake.
# 3 High protein intake destroys bones
That doesn't sound comfortable at all, does it? The origin of this false statement originated in the theory of acid-ash hypothesis, which causes loss of bone tissue, respectively. bone damage. Many researches have long since confirmed that this is not the case, and indeed it is very likely that proteins have a positive effect on bones. We can mention the 6-month research from 2018, because it concerned trained women, which is a great sample, as women often have a problem with bone mineral density, which is often caused by long and extreme caloric restrictions (more in our article). The conclusions suggest that the high protein content did not have a negative effect on mineral density, either the lumbar bone or the whole body. Women consumed at least 2.2 g / kg of protein per body weight.
We can conclude by systematically analyzing sixteen RCT researches, respectively. Twenty cohorts, which suggests that a high-protein diet not only does not damage bone health, but can have protective effects on bone density of the lumbar spine.
# 4 Proteins other than animal products do not count
Unfortunately, for some, protein is synonymous with meat. However, meat is certainly not the only source of protein, and from a health perspective, it would probably be better for us to combine proteins from different sources and moreover, not just animal ones. We have written a separate article about this, so be sure to study it for more details, but here we would just like to briefly point out that animal-derived proteins are better in terms of influencing muscle protein synthesis, but plant proteins should also have room in the menu. If you are one of the people who cannot take enough protein, if they do not have at least 200-300 g of meat every day, perhaps it is high time to think about the variability of your diet, respectively. your protein intake and include more other sources in your diet.
# 5 Proteins are just for men to have big muscles
At this point, I would like to recall what I wrote in Article 5 of the stereotypes and prejudices that women experience in exercise and healthy lifestyles. Proteins are not just for men, they are not just for muscles and are not overrated. Eating protein is not just about the fact that every gram of extra helps you build larger biceps. Not even close. They have a positive effect on bones, tissues, cartilage, skin, blood, saturation and appetite reduction, tissue repair, enzyme production, hormones. They are very important in gaining weight and weight loss. Let's discard the outdated media view that women are "bulky" (ie bulky, muscular) because of protein. And one more important fact. Only about 10% of the protein consumed will actually use your muscles to grow! The intestines and liver consume large amounts of protein (~ 50%) and the rest is released into the plasma.
# 6 In one meal, the body receives only 20-30 g of protein
I guess you already know that we had to discuss this on Fitclane in detail and you're right. Since muscle protein synthesis is not the only part of a protein jigsaw, there is virtually no upper limit for the overall anabolic response (ie not just in the muscles) to protein or amino acid intake in a single meal. If you have 80 g of protein in your meal, the body will not only accept the legendary 20 or 30 grams and the others will evaporate, disappearing in the black hole, in the toilet or elsewhere. It will simply take a long time for your body to absorb it. It is true that the maximization of muscle protein synthesis will probably be achieved somewhere in the middle of such a meal, but that does not mean that the rest will come out, but these are the details that we are discussing in this paper.
# 7 The more protein, the more muscle
This is again a problem with some hardcore men. They think that the more protein they consume, the more muscle they will grow. Already from the fifth point, it seems a bit that this may not be true. Indeed, several studies show that this is not true, and optimal protein intake in active people is about 1.6-2.2 g / kg. In some scenarios it is worthwhile to eat more protein, although of course one has to pay attention to what this may mean in practice, because there are certain factors that we have written about here. However, research does not show a proportional trend between protein and muscle growth. If you live the idea that 4 g / kg of protein will build up more muscle mass than 2 g / kg, then this idea is wrong.
These are the most common myths about the proteins we encounter. You can see that some of them have been discussed in separate articles a long time ago, but thanks to this up-to-date and comprehensive summary, perhaps everyone will be clear on how the proteins are. Of course, we are talking about healthy people who have no kidney damage diagnosed by a doctor. In this case, protein intake and overall dietary access should be reviewed with it. As Lyle McDonald once said, many proteins without sufficient intake of vegetables, vitamin D or calcium may not be optimal in the long run. Lots of protein and all these factors under control? Super scenár!
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