Common Myths About Proteins
Protein is an important part of a bodybuilder’s diet. But it may be difficult to select the type of proteins and the right time to consume those proteins. However, there are a few myths that you must know.
The ability to improve your physique and stature depends on the method and the time of consuming your protein, carbohydrates, and fats. Yet, protein takes the center stage when you have to develop strength, build the muscle, and improve your body composition. If this is the case, why do proteins have the highest number of myths and hearsays?
Try something new today; try to eavesdrop on a few bodybuilders and you will lose count of the number of times the word ‘protein’ popped up in the nutrition talk. More so, you may get a few free tips regarding the daily protein requirement.
In the process of repetition, some wrong information may sound right. But you must not believe everything you hear. Therefore, here are a few myths regarding protein.
Your bodybuilding goal determines the amount of protein you consume
To determine just how much protein your body requires, you should either be in a calorie surplus to gain size or in a calorie deficit to lose fat. The research doesn’t necessarily say that you must consume more protein to grow or consume less protein to reduce. The complete opposite is the truth.
If you are under a strict ‘dieting’ routine, you have to consume more protein to lose more fat, stave off hunger, and minimize muscle loss. For this reason, the most effective amount of protein intake that preserves lean body mass is between the range of 0.8 and 1.4g of protein per pound of body weight per day. For every athlete that is in a caloric surplus or eats for maintenance, the general consensus is to consume between 0.5 and 0.9g of protein per pound.
Certain factors such as your conditioning to strength training, your sporting activities, and your age determine the exact portion of protein in these ranges. For instance, people who engage in strength training will consume lesser amounts of protein while older bodybuilders require a higher amount of protein. Thus, there is no specific amount of protein required for everyone. Besides, more protein intake is not the best choice.
Your body doesn’t need protein every 2 to 3 hours
You do not have to consume protein every two to three hours. A couple of researchers have weighed in on the process of protein ingestion during the activation of muscle building signals. Nevertheless, these were early studies and they were conducted with resting subjects whose muscle growth signals returned to baseline in a period of 3 hours after the consumption of protein. Known as the ‘muscle-full’ effect, the measurement of time after protein ingestion gave birth to the idea that you have to top up the protein intake to increase the signals of muscle building in a case where you are chasing gains.
According to more recent research, the ‘muscle-full’ effect may experience a delay in resistance training for about 24 hours after a workout session. Suffice it to say that your daily consumption of protein plays a sensitive role in your hypertrophy. And it is unfair to streamline it to a certain number of hours within workout sessions.
Evidence also suggests that you cannot experience a boost in the availability of protein or a heightened result after six or more rounds of meals.
Be concerned with the Total Leucine, and not just Total Protein
Research studies on egg and whey proteins gave rise to the idea that the human body absorbs about 20g of protein for every meal. Since the body absorbs both types of proteins at a fast rate, there is maximum stimulation of muscle proteins on consuming about 20g of such proteins. Judging by the research findings, it was concluded that body muscles achieved maximum stimulation at 20g of proteins and there are no extra benefits in consuming more than that.
Presently, it is common knowledge that egg and whey proteins yield maximum muscle stimulation due to the high content of amino acid leucine. Leucine is the switch that controls the signals of anabolic muscle protein. The consumption of 20g of proteins yields about 1.8g of leucine which marks the real limit.
For instance, lean beef will yield 1.8g of leucine by consuming 113g which constitutes a total of 30g of protein. For brown rice, your leucine quote will require about 48g of the food. Therefore, the consumption of protein depends on the amount of protein that is inherent in the food sample that will yield the leucine quota. Thus, the actual amount of protein you eat does not count.
Whey is a great source of protein but definitely not the best
The amount of leucine that a source of protein contains determines the quality of a protein. The same research that suggested that whey is a superior form of the protein was based on an equal dose of each form of protein. For instance, researchers compared 20g of brown rice against 20g of whey and concluded that whey has a higher amount of leucine per gram of protein. Meanwhile, the research doesn’t conclude that the best method to get leucine is from whey.
Instead of examining the amount of protein in every food sample, researchers conducted research on the amount of leucine. The result of the findings was that every type of protein has the same potential to activate muscle building signals as long as they could attain a threshold of 1.8 to 2g of leucine. For instance, 25g of pea protein and 48g of rice protein will yield 1.8g of leucine compared to 20g of whey that is required.
Even though whey possesses a high amount of leucine, you can get the required amount from other forms of proteins but you may have to increase the amount you consume. Some people complain that whey causes olfactory and intestinal distress. In this case, you may opt for a plant-based protein diet such as pea protein. For you to meet the protein requirement of your body, you must consume 25g of pea protein instead of the usual 20g of whey to reach your leucine quota.