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Top Myths About Protein Intake
When it comes to gym talk, whether you’re a professional bodybuilder or someone who just got their gym membership card, the number one topic is always about protein intake.
Many pros advertise protein as the crucial component for muscle growth and although they are essential, some common misconceptions can do more harm then good. We debunked some of the most common myths about protein and why is important to take Nature’s Best Whey Protein.
1) Your daily diet needs more protein.
Jared Rice, an ACSM-certified Health and Fitness Specialist, says that most people need around 0.8 to 1 gram of protein per kilogram of body weight per day, although there are some variations based on age, gender, level of activity and other factors. This would mean that a 180-pound man needs roughly 80 grams of protein daily, which is an amount most people consume anyway. Meat, dairy, legumes and whole grains provide a great source of protein and there is no need to significantly change your diet once you start working out.
2) Protein powder and supplements are a must.
When you start reading about working out tips, it’s almost inevitable that you’ll run into someone claiming how a protein supplement helped them get great muscle mass and definition. Registered dietitian Nancy Clark says that only the elderly people with limited food intake need protein supplements and points out that their only advantage is convenience.
Gulping down a protein shake instead of making a meal is faster and easier for most people, but whenever you have the chance, pick real food.
3) You need to take much protein immediately after a workout.
Another popular tip is to hit the fridge as soon as you’re back from the gym and have a protein-based meal. A 20-25 grams snack will indeed help with muscle recovery but anything above that won’t be beneficial and might even be counterproductive.
4) Even average gym-goers need a lot of protein.
If you’re set out to become the new Mr. Olympia, large amounts of protein-packed food are necessary, but if you’re not an avid gym-goer, the same doesn’t apply to you. Most beginners make the mistake of increasing their protein intake to the point where it starts working against them calorie wise. If you’re goal is to lose weight, too much protein can create calorie intake imbalance.
A balanced diet and cutting down on sugary snacks and drinks will provide enough nutrients for muscle growth without the risk of weight gain.