Is eating protein overrated? Is a protein shake a must after a workout? And can you build muscle with plant-based protein? You’ll find answers and explanations to these and other myths in the first part of our series on nutrition myths, which focuses on beliefs related to protein.
Myth 1
Eating protein is overrated.
Partly true
Eating protein is just as important as eating carbohydrates and fats, but especially in fitness circles, protein is perhaps overvalued. Protein is added to many foods, and this added protein makes the food sound healthier.
According to recommendations, protein should account for 10–20 E% of daily energy intake. This means you don’t need to eat protein all the time in unlimited quantities. When protein comes from high-quality sources, the amount doesn’t need to be enormous.
Myth 2
You need to eat enough protein at one time for it to be absorbed.
Myth
In general, all protein is absorbed, whether you eat a little or a lot at one time. The amount you eat, therefore, has no effect on absorption. The amount has a greater impact on protein synthesis—that is, muscle mass growth.
Myth 3
A protein shake is a must after a workout if you want to build muscle mass.
Myth
A protein or recovery drink after a workout is definitely not mandatory. If you’re really hungry after a workout, a protein drink can help satisfy your hunger, but a banana, for example, can do the same thing. Protein consumed after a workout may offer some benefit in building muscle mass and aiding recovery, but you’ll get just as much benefit from eating a protein-rich meal shortly after your workout.
Myth 4
Plant protein does not provide all the necessary amino acids, and therefore muscle mass does not increase with plant protein.
Myth
When you eat plant-based protein from a variety of sources, your amino acid profile is sufficiently balanced. A single source of plant protein may not provide all the essential amino acids, but by eating a varied selection of plant proteins, you can certainly get enough of all the essential amino acids. However, vegans must also ensure they consume enough calories to provide sufficient energy for building muscle mass.
Myth 5
Milk protein is the most easily absorbed of all proteins.
True
Protein supplements made from milk whey, in particular, are absorbed efficiently. If you need additional protein, milk whey is the best option. However, all protein is absorbed well, so using whey alone for the sake of absorption isn’t really justified.
Myth 6
People who do strength training need more protein.
True
Even just three workouts a week increase your protein needs. However, the increase doesn't have to be huge—as little as 1.5 grams of protein per kilogram of body weight is enough. If you want to maximize muscle mass gain, you'll need to optimize your protein intake more precisely.
Myth 7
Too much protein makes you gain weight just like any other food.
Partly a myth
If you eat more than you burn, eating protein won’t prevent weight gain. However, protein makes you feel full faster, so it’s harder to eat too much of it. Furthermore, even though in theory the body can convert protein into fat, this doesn’t happen very often. Converting protein into fat is an unnecessarily labor-intensive process for the body. Weight gain is therefore more likely due to excess energy from carbohydrates or fats.
Myth 8
You can't eat too much protein.
Fact and Fiction
This is true in the sense that protein is not harmful to a healthy person, and it is often difficult to consume too much protein because of the feeling of fullness it provides. However, excessive protein can strain the kidneys and, for example, cause an excessive rise in blood sugar levels in people with diabetes. Under no circumstances should you take protein intake to extremes, as the body also needs carbohydrates and fats. As with many other nutrition-related issues, the saying “moderation in all things” applies well to protein intake as well.