Are you looking to get swole and make some serious gains? If so, you've probably heard about the benefits of a high-protein diet. But with all the myths and misconceptions surrounding popular nutritional trends, it can be hard to separate fact from fiction.
Fear not, we're here to debunk the top 5 myths about a high-protein diet.
Importance of Debunking Myths
With the growing popularity of high-protein diets, it's crucial to debunk these myths for individuals to make informed and educated choices about their nutrition. As leaders in the protein space, we feel it's our responsibility to provide accurate information and dispel any misinformation surrounding this topic.
So let's dive in!
Myth #1: All Protein Is Created Equal
Many people believe that protein is protein, and it doesn't matter where it comes from.
Refuting the Myth
Not all protein sources are created equal, and the quality of protein can vary greatly. Protein sources can be classified as either complete or incomplete based on their amino acid profile.
What is PDCAAS?
PDCAAS stands for Protein Digestibility-Corrected Amino Acid Score. This is the gold standard for determining the quality of protein in a food source. It takes into account both digestibility and amino acid profile to measure how well the body can utilize the protein from a particular source.
Animal-based proteins, such as whey and eggs, have higher PDCAAS scores compared to plant-based proteins like soy and pea. However, this does not mean that plant-based proteins are inferior; it just means they may need to be combined with other protein sources to ensure a complete amino acid profile.
The Ultimate Amino Acid: Leucine
Lucine is an essential amino acid that plays a crucial role in muscle protein synthesis. It's found in high quantities in animal-based proteins, making them ideal for muscle building and recovery. Plant-based sources of lucine include lentils, tofu, and nuts.
What is MPS?
MPS stands for Muscle Protein Synthesis, which is the process of building and repairing muscle tissue. Lucine plays a significant role in this process by activating an important signalling pathway that triggers MPS. Therefore, consuming protein sources rich in leucine can help promote muscle growth and recovery.
All in all…
Complete proteins contain all nine essential amino acids that our bodies cannot produce on their own, while incomplete proteins lack one or more of these essential amino acids.
Animal proteins such as lean beef, fatty fish, dairy, and eggs are complete proteins, while plant-based sources like beans and grains are incomplete. However, by combining different plant-based protein sources throughout the day, you can still consume all nine essential amino acids and get the lean protein your body needs.
Additionally, the digestibility and absorption of protein can also vary. Whey protein, for example, is quickly digested and absorbed by the body, making it an excellent option for post-workout recovery. In contrast, casein protein has a slower digestion rate and provides a sustained release of amino acids, making it a better option as a meal replacement or before bed.
The best part? Gainz protein bars have it all.
Myth #2: High Protein Diets Are Only For Bodybuilders
One of the most common misconceptions about high-protein diets is that they are only suitable for bodybuilders and athletes.
Refuting the myth
This couldn't be further from the truth. While those who engage in intense physical activity will benefit from a higher protein intake, anyone can benefit from a high-protein diet.
Healthy adults on average should consume 0.8 grams of protein per kilogram of body weight, but some experts recommend up to 1.2 or even 1.6 grams for individuals looking to build muscle or lose weight (how much protein you should eat also depends on other factors such as your gender and age).
Research has shown that high-protein diets can aid in weight loss (as long as you are in a caloric deficit), improve blood sugar control, and even boost brain function. All in all, a high-protein diet can benefit anyone, whether you're an athlete or just looking for extra protein.
Myth #3: High Protein Diets Cause Kidney Damage
Many people believe that consuming too much protein can damage the kidneys. This is because the kidneys are responsible for filtering out waste products from protein metabolism.
Refuting the myth
The truth is, that the body has a complex system for breaking down and utilising different macronutrients. When we consume certain proteins, our body breaks it down into amino acids, which are crucial for muscle growth and repair. These amino acids are then used by various organs and tissues in the body to perform essential functions.
On the other hand, healthy fats and carbohydrates are broken down into fatty acids and glucose respectively, which serve as the body's primary sources of energy. These macronutrients have different pathways for metabolism and do not put the same strain on the kidneys as protein does.
A review of 28 studies concluded that high-protein diets do not negatively affect kidney function or cause kidney disease. So rest assured, you can safely consume a higher amount of protein without worrying about damaging your kidneys.
In other words “Protein causing kidney damage just lacks any support. I think we can put this concept to rest.” (right from Stuart Phillips himself, the study's principal investigator at McMaster University).
FAQs
What is a complete protein?
A complete protein is a source of protein that contains all nine essential amino acids that our bodies cannot produce on their own.
How can I incorporate more protein?
Protein powder and high protein bars can be a convenient way to increase your protein intake, especially if you have a busy lifestyle. Just make sure to choose products with high-quality ingredients and minimal added sugars.
What if I'm on a vegetarian or vegan diet?
There are plenty of plant-based sources of protein that you can incorporate into your diet. Some examples include beans, lentils, tofu, and quinoa. Additionally, there are also vegetarian and vegan protein powders and bars available.
However, you need to make sure that you spike your leucine when you do eat your meals so that the body triggers MPS so that you can repair your muscles efficiently. Also make sure to refer to the PDCAAS Range above so you make sure you hit your “whole” protein goals each day.
How can I distribute my protein intake evenly?
To distribute your protein intake evenly throughout the day, consider incorporating slow-digesting proteins like casein. These can be consumed before bed or as a meal replacement to provide a sustained release of amino acids. If you don’t want to go too deep with all the science stuff, make sure you have around 40 grams of whole proteins in each meal and you should be good.
All in all...
We hope this article has helped debunk some of the most common myths surrounding high-protein diets. Remember, a well-balanced diet with adequate protein intake can benefit individuals of all ages and lifestyles.
And for those looking for a convenient and delicious way to increase their protein intake, be sure to try out our Gainz high protein bars! With 50 grams of protein per bar and a mix of fast and slow-digesting protein sources, it's the perfect option for fueling your gains. So go ahead and give it a try - your body will thank you!