Protein — surely a popular word used in the gym atmosphere. Not only a popular word, but a popular item used by many — mainly used for the sole reason of bulking up. While protein has many beneficial functions for the body and is a necessity in our diets, there are a few myths that need to be cleared up.
Myth #1 — You need to eat/drink protein directly before a workout for maximum energy.
Protein is great for after workouts — especially whey protein as it helps to repair muscles quickly that have been broken down during a strength training workout. How much protein varies by person, and also by how much you want to bulk up — ladies, its okay to have some protein after a workout, you wont bulk up like crazy!
BUT, protein is not used for energy! in fact, of all the macronutrients, protein provides the least energy per gram at 4kcal/gram. Because it has so many other essential functions such as: structure, enzymes, disease protection, movement, fluid Balance and so forth…
All of these functions are put first, so providing energy via protein ends up on the back burner — only when carbohydrates and fats are insufficient to fuel cellular needs, the body will break down protein to form ATP — the body’s stored form of energy.
In other words, Carbohydrates should be your number 1 source of energy before a workout!
Myth #2 –– If I keep taking protein my muscles will continue to get bigger
High protein diets are beneficial in the sense that proteins are more satiating — you will fill up quicker, stay full longer, and thus eat less – decreasing your overall daily calorie intake.
BUT, beyond a certain level of protein intake, no further protein synthesis occurs! Your body can only take in so much protein in a day, so eventually your body will stop absorbing protein, and any excess protein will be excreted in urine, which can lead to dehydration, and in extreme cases, can increase progression of kidney failure in predisposed individuals.
Most of us get enough protein in our diets. Adding an extra protein shake a day will not hurt you, in fact it will help you build lean muscle mass. BUT, take it easy with protein supplements, save your money!
Information source: Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor and Lori A. Smolin.
Related articles
- Everything You Should Know About Protein (nutrition.answers.com)
- Improving Muscle Mass (suprememusclebuilding.wordpress.com)
- The Power of Protein (healthiereverafter.wordpress.com)
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