Proteins, like others macronutrients, play a crusial role in general health, as well as in exercise. But as for every nutrient of our diet, there are many myths about proteins. Let's reveal the truth!
Proteins can be stored in the body.
Myth. The human body is unable to store proteins in any form. This implies that the recommended protein intake should be covered daily through diet to ensure wellbeing. In contrast, excess protein is broken down and discharged through kidneys and converted into fat, which can be stored.
10-20% of total calories should come from protein.
Fact. According to international organizations, daily average protein intake should be almost 15% of the daily calorie requirements. These needs vary according to age, weight, height, medical history and lifestyle, like activity.
High protein diets do not help reduce body weight.
Myth. Many studies have shown that partial substitution of carbohydrates with protein contributes to weight loss. This seems to be especially helpful for people who have been trying to reduce their weight for months and have come to a halt. Proteins are digested at a lower rate in the gastrointestinal tract, giving a sense of satiety, while also help maintain blood glucose levels.
Proteins have many properties.
Fact. Proteins are among the important elements for health and survival. Their main properties are to provide energy in case of carbs deficiency, to build and restore muscle mass, to take part as catalysts in biochemical reactions (eenzymes), to strengthen immune system (antibodies), as also as a structural component of cells (collagen).
High protein intake is harmful.
Myth. High protein intake is generally not harmful if we talk about healthy people. However long term, it may lead to weight gain, renal problems and elevated cholesterol levels. People with a history of kidney disease or diabetes should be particularly careful about protein intake.
Proteins differ in their biological value.
Fact. Biological value is a measure of protein evaluation. The structural molecule of proteins are amino acids. Amino acids can be classified as either essential (indispensable amino acids that cannot be produced during metabolism by the body and therefore must be provided by our diet) or non-essential. The biological value of proteins is a scale that indicates whether a protein molecule provide all the essential amino acids. Food with high biological value proteins are meat, dairy, cheese and eggs.
Taking protein after exercise can not help increase muscle mass.
Myth. Protein is the main element of muscles fiber. During exercise proteins are either metabolized or destroyed. To help body restore and build muscle mass we have to provide sufficient amount of protein right after exercise. Many studies have shown that eating foods rich in protein of high biological value, along with carbohydrates, helps in post workout rapid recovery, anabolism and muscle growth.
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