Bodybuilding has had more than its share of myths over the years, many of them just won’t go away. Some of these myths revolve around protein, which is one of the macronutrients and critically important for anyone seriously working out. Well, guess what? The time has come to bust these protein myths!
Myth # 1 - If You’re Working Out, You Don’t Need Extra Protein
First, let’s briefly see why protein is important. After water, protein is a major component of the body. In simple terms, protein is used every day for literally thousands of biological processes. Here’s how it works. The body uses amino acids, a major component of protein, in thousands of different sequences, or chains. Each chain performs a specific function in the body.(1,2)
Now, according to the National Academy of Medicine, every day we need at least 0.8 grams of protein for each kilogram we weigh to stay healthy. But protein intake becomes more critical if you’re a hard-training bodybuilder. Why? You need to take in enough protein to cover the basic physiological functions of your body. But, you also need additional protein to support the body’s muscle recovery and growth processes. While it varies, most authorities suggest 1 gram of protein per pound of body weight (or 2.2 grams per kilogram). The bottom line is simple. If you want to build muscle, don’t shortchange your protein intake.(3)
Myth # 2 - High Protein Diets Aren’t Good For Your Kidneys
For years, the myth has persisted that too much protein can have negative effects on the kidneys. This myth started nearly 100 years ago when a single study found that high protein diets resulted in renal damage in rats who were missing a kidney. In 2018, researchers finally put this myth to rest with an in-depth meta-analysis of research from 24 studies involving hundreds of test subjects. These individuals were ingesting either 1.5 per kg (or at least 100g) of protein daily. No kidney problems were found. (4,5)
Myth # 3 - You Don’t Need Protein Right After A Workout
Ok, this has not quite reached myth status. Even so, the current trends suggest that as long as you’re taking in enough protein daily, when you consume it isn’t important. That includes the post-workout shake, something Rich believed in. The thinking is, you can wait several hours after a workout to consume anything. Why would you? If you’ve trained hard enough, you’re depleted. You’ve burned through glycogen stores, and your muscles are torn down. No doubt you can feel it, and no doubt you’re hungry. Why wait? It won’t hurt anything to drink your shake now, and you’re giving your body what it needs right now. A Shake Time and Real Carbs shake tastes really good right after a tough workout. Not to mention, it would hold you over until you sit down to your next meal.
Recap
When it comes to protein, the bottom line is simple - don’t let myths keep you from ingesting the amount of protein you need. And of course, the best place to get real-food based protein sources is 5% Nutrition!
References:
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Nutrition and Diet Therapy, Cataldo, DeBruyne and Whitney, “The Chemist's View of Protein” p.80-81
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https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_5
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Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153
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H. Jackson and O. J. Moore, “The effect of high protein diets on the remaining kidney of rats,” Journal of Clinical Investigation, vol. 5, no. 3, pp. 415–425, 1928
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Devries, M.C., Sithamparapillai, A., Brimble, K.S., et al. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J. Nutr. 2018;148,1760-1775. doi.org/10.1093/jn/nxy197.
