5 Myths About Protein
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Historically, nutritionists can’t seem to make up their mind about protein. First, we heard it would make us thin and svelte (thank you, Dr. Atkins); then, some health advocates started saying too much protein would kill our kidneys and increase our risk of heart disease. By the time we came back around to seeing protein as something we need to build muscle and stay strong, experts were shouting that Americans already consume way too much.
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"I think protein gets a bad rap because, number one, people don’t know how much to consume, and number two, they don’t know when to consume it," says Kristen Bell, a Los Angeles-based sports dietician who works with endurance athletes. Here, Bell, along with top nutrition researcher Douglas Paddon-Jones, clear up the five biggest myths about the muscle-building macronutrient, with what you need to know to stay lean, strong, and healthy.
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Americans Eat Too Much Protein
You’ve most likely heard Americans eat too much protein, a claim made by the CDC and other government health arms. But Bell and many fellow nutritionists take issue with the assertion. “The [recommended daily allowance] is such crap when it comes to protein — it’s way too low,” she says. The government stipulates we should get 10 percent to 35 percent of our daily calories from protein (about 56 grams per day for men), with 45 percent to 65 percent coming from carbs and 20 percent to 35 percent from fat. “The recommendation for carbs is very high, and I think that’s one reason we’ve gotten so fat,” Bell says. “And with such a low percentage of protein, many guys can’t maintain their lean muscle tissue, let alone gain any.” For these reasons, Bell recommends eating a ½ gram to 1 gram of protein per pound of bodyweight daily, erring toward the higher amount if you work out four or more days per week.
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Excessive Protein Can Lead to Serious Health Problems
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Excessive Protein Can Lead to Serious Health Problems
"There’s this myth that eating too much protein will cause your kidneys to fall out and your bones to lose calcium," says Paddon-Jones, who has extensively studied protein in his role as a researcher for the University of Texas Medical Branch. "And while eating too much protein is stupid on a few levels — it costs more and it’s extra calories — you’d have to eat a ridiculous amount to have negative health benefits beyond getting fatter." Still, Paddon-Jones cautions that this doesn’t mean we have a green light to load up on as much steak and bacon as we want, especially since studies show eating too much animal meat can increase the risk of diabetes, heart disease, and other chronic ailments. "My main message is moderation," he says. "You shouldn’t over-consume any type of protein, whether that’s soy, black beans, and tofu, or animal protein. They all have a place in the diet, and variety is key."
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Always Consume Protein Right After a Workout
If you go to the gym, you’ve likely been told how eating carbs and protein within an hour of exercising helps speed muscle recovery and repair. But Paddon-Jones says this doesn’t mean every Dick, Tom, and Harry should be slugging back a protein shake after a tour through the gym. “A lot of people fall into the trap of thinking their 3K jog is an Olympic event,” Paddon-Jones says. “If your diet is controlled and you’re doing a hard workout, it’s reasonable to have some protein and carbs after exercise. But I think what happens to a lot of people is they’re not burning enough energy in a workout, and they end it with a chocolate milkshake and wonder why they get fatter.” Both Paddon-Jones and Bell say a small snack containing protein and carbs aids in recovery after intense workouts — emphasis on intense. A good rule of thumb: If your workout leaves you feeling drained and fatigued (that is, when you’re not exercising after four hours’ sleep), it’s time to start eating afterward.
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A Big Piece of Chicken or Fish for Dinner Is the Best Way to Get Protein
Do you consume most of your protein at night? If so, you’re not alone: Most Americans eat three times more protein at dinner than they do for breakfast. While the habit is easy to adopt, it’s inhibiting your ability to maintain muscle, says Paddon-Jones, who just published new research showing people who eat most of their protein at night have significantly lower levels of protein muscle synthesis, or muscle repair and growth. “We’re consuming these exaggerated portions of protein at the end of the day, and we just can’t use them — our bodies have no temporary storage capacity for amino acids and protein,” he says. In fact, our bodies can only absorb so much protein — about 30 grams, or the equivalent of four ounces of chicken or fish — in one sitting. “Moderating your protein throughout the day will curb your hunger, help your muscles synthesize, improve your blood-sugar levels, and boost your cognitive function,” he says. For these reasons, Paddon-Jones recommends consuming 30 grams of protein at every meal, not just at dinner.
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All Protein Powders Are Created Equal
Most active guys could benefit from adding a protein powder to their daily diet, according to Bell. “People hesitate to take a powder because they think they can meet all their protein needs through food,” she says. “But the reality is, it’s a lot work, you have to eat a ton of food. And a powder is a simple way to get in a lot of protein without all the calories.” But there’s a stipulation to Bell’s advice: Be picky about which powder you choose. “I see a lot of men make mistakes because they’re taking in the wrong protein powder,” Bell says, adding that we shouldn’t waste calories by going with anything other than whey protein, which boasts the highest absorption rate (vegetarians and vegans can opt for pea protein, a close second, she says). “Choose a protein from grass-fed cows that doesn’t have any hormones or antibiotics,” Bell says. “Then make sure the first ingredient is whey protein isolate, not whey protein concentrate, which can contain fillers.” She also recommends looking for a powder with fewer than 7 grams of carbs per scoop, but without artificial sweeteners like sucralose. Bell’s favorite protein is from a brand called SFH (short for Stronger, Faster, Healthier). “It’s the cleanest powder I’ve found,” she says. “It comes from cows raised on a small farm, blends really well, and has a great flavor.”
By Sarah Toland
