Myths about Protein
1. Should I eat casein protein before bed:
The theory here is that consuming slow digesting protein source before bed like casein powder or a Dairy food source is going to lead to increase muscle Protein synthesis while you are sleeping. Now this may I help you build slightly more muscles or retain muscle more effectively in deficit but compared to everything else you could be doing having your macros where they are keeping training intensity high recovering hydrating eating vegetables 150 other things it's probably unnecessary so I am fine. Not necessary everyone.
2. Everyone says to eat 1 gram of protein per pound of body weight. but I just can't eat that much:
I totally understand and I hear this all the time with my coaching and clients, one Gram per pound of body weight is popular advice in like the fitness and bodybuilding community but for someone who is a little bit higher body fat percentage like 35% to 55% getting one gram per pound of body weight is really really hard. particularly for women. who have naturally higher body fat level so what I suggest is aiming for 1 gram per pound of lean mass, if you don't know what that is body weight so if we take a woman who is like 5 foot 5 180 pounds for example and doesn't have a ton of lean mass she is really going to struggle to get 180 grams of protein but she could eat closer to 110 to 115 Grams of protein and be absolutely fine.
3. I don't want use muscles Why do I need protein?
Eating a lot of protein doesn't build muscles. eating adequate protein in a calorie surplus when your strength training is very intentionally and with a lot of intensity over a period of time that builds muscles like there are guys who spend weeks or months or years trying to add mass that can't and that never get happy. where they are so accidentally eating a little bit too much chicken breasts. I promise you are not going to build muscle.
4. Do you recommend Protein Shakes?
Protein Shakes are not necessarily substantially better or worse than whole food sources the value in shakes is that they are convenient they are generally fairly low in carbs and fat and they are priced more affordable than most lean protein sources so do I recommend Shakes ... my answer is yes.
5. If I am not working out, then taking a shake makes no sense right?
So first you don't take a protein shake, they are not anabolic steroids and you are not a pro wrestler you drink a protein shake now that being said your body needs protein, whether or not your strength training And just like you would eat chicken breast whether or you work out it’s fine to Use protein powder to heat your protein goals whether or not you work out that's it.
6. You can only absorb 30 grams of protein in one sitting.
So this is a common myth that stems from the fact that 30 grams of protein is enough to sufficiently stimulate muscle Protein synthesis or eating more than 30 in a sitting. doesn't necessarily enhance growth or recovery. there that being said to say that you can't absorb more than 30 grams of protein doesn’t make you sense your body still uses those nutrients who steal digest them they don't go straight through you it just takes a little longer plus what are you going to do order a half serving of chicken please
7. Can you talk about timing of protein after lifting weights ?
So recently It's become popular to make fun of the guy who rushes to the locker room post workout to slam his Shake there's been research that has shown that anabolic post workout window is not like 30 seconds after you are done trending, but at the same time there are also studies that show if you are fasted pre workout that the timing of that post workout protein. does in fact matter so is it necessary to have a post workout shake? don't go cancelling your dinner with girlfriend because it doesn't fit your macros because you have to have 50 grams of protein and 120 grams of dextrose in your post workout shake but at the same time if you just got done training and your opinions are go home and cook dinner in an hour and a half or get your protein plus carb right now I would have a shake.
8.Is quinoa a good source of protein?
No its not it has 8 grams of protein in 250 calories so roughly 12 or 13 % of those calories are coming from protein nuts are also not a good source of protein Chia seeds are also not a good source of protein anything the hipster dude who is a copywriter in your creative department tells you his favourite protein sources are probably bad sources of protein lean meats lean fish Dairy lean red meat are all good protein sources and when I say good I am not referring to protein quality what I actually mean and what I assume you want is quite a bit of protein while keeping calories relatively low so few tag along carbs and fats in those foods there is nothing inherently bad with this I am just trying to explain what you are looking for all write this graphic.
9.Does protein hurt your Kidneys??
Too much protein bad for your kidneys cut that out it's not I am going to tell you why people think. that it is you see there is a substance that comes about as a result of digesting protein called creatining not to be confused with creatine which I hope you’re taking creatinine is also present in the body whenever there is kidney stress it's a sign of kidney dysfunction so I can c how people got to this erroneous conclusion if createnine is a sign of kidney stress and it is also byproduct of digesting high protein and resultant of high protein diets then one might assume that high protein diet lead to kidney stress this is not true this substance creatinine is a simple present in both cases but one does not necessarily equal the other correlation as they say is not causation so please don't worry about your Kidneys eat your protein kids and after all. who are not going to listen to some Jack diddy it in your Gym or the Jack diddy it in .
10.If a food is a good protein source, but it has other macros in it too, should I count those as well ??
Yeah,you Should count the proteins carbs and fats in any food that you eat so if we think back to that venn diagram even if something was listed in the protein section like protein powder the tag along the few grams of carbs and maybe a little bit of fat in there you should count that in your macros unless you are not counting your macros and you are just eating massive kwon of ice cream in which case I support that.
11.Can you just tell me how much protein I should eat??
I am going to answer this question but know that I am intentionally being fairly vague and broad because the answer depend on many factors such as the size of your surplus or deficit how much you Like protein just a lot of factors and I am also about to throw some numbers at you it's going to get a little nerdy so bear with me if you are trying to lose body fat While retaining muscle mass somewhere between 1 gram to 1.5 grams per pound of lean body mass is good range for you. if you want to build muscle I would aim for a gram per pound of body weight that's like the consensus of most studies and the reason IV comment based on body weight for muscle gain rather than lean body mass is because if you are in a position to build muscle you are already fairly lean like you shouldn't start up a bulk above 13 or 14% and lastly if you just want to maintain if you are happy where you are you can get away with much lower protein probably as low as 0.6 or 0.7 grams per pound of lean mass.
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