Over at Elevate, we’re debating how much is too much protein??
Ever pondered the intricacies of protein consumption, questioned the optimal timing for protein intake, or fretted about potential protein excess? Our Specialist dietitian addresses these long-standing queries, unravelling the myths surrounding protein.
1. “More protein = more gains” our specialist dispels the notion that excess protein guarantees superior health or performance. The International Society of Sports Nutrition recommends 1.4-2g/kg of body weight daily. Muscle-building magic doesn’t occur by increasing from 1.4g to 2.3g; sufficiency is key.
2. “Only protein is required for building muscle” Elle emphasizes a holistic approach, noting that protein alone won’t maximize muscle growth; a balanced intake of carbs and fats is vital.
3. “Protein shakes are necessary for muscle gain” Protein powders suit specific needs or high-protein requirements. Elle suggests incorporating protein into meals and smoothies to meet daily needs conveniently.
4. “Your body can only absorb a certain amount of protein in one go” While not entirely accurate, Elle advises that spreading protein intake throughout the day benefits muscle growth.
5. “Too much protein is harmful” Elle asserts no harm in healthy individuals; tailored advice is crucial for those with impaired liver or kidney function.
6. “It’s difficult to get enough protein on a vegetarian or vegan diet” Elle dispels this myth, highlighting soy-based products and complementary proteins. Vegetarians and vegans can also benefit from protein supplements.
Take Home Message: Elle demystifies protein intricacies, guiding towards better-informed nutrition. Understanding macronutrient needs and aligning quantities with specific goals surpasses blindly following trends or social media advice. Embrace a balanced approach for a well-informed fitness journey.
