Myths and certainties about proteins

Although in some cases myths also circulate linking the presence of proteins in the diet with the appearance of some quite serious health disorders, the frequency with which carbohydrates and fats are blamed for the appearance of chronic diseases is much higher.

In general, the myths surrounding proteins show that their image in the popular ideology is positive, since many stimulate unlimited consumption and overestimate their role in the body to the detriment of the other components of the diet.

In this presentation we will refute some of the most widespread myths in gyms or in the media related to fitness that involve proteins and that in some way hinder or harm the proper nutrition of the athlete.

The most popular protein myth: The more protein you eat, the more your muscles will grow.

Like all myths, this one is based on a great truth: proteins are one of the key elements for muscle growth, since they provide the necessary materials to generate and repair the muscle tissues involved in the performance of intense efforts.

The statement is false because it has been proven that only about two grams of protein per kilogram of weight per day are needed to achieve optimal growth of muscle mass. That means that a person of 65 kilograms of weight that performs strength exercises with apparatus or weights, would require around 130 grams daily of good quality proteins (poultry meat, rabbit, beef, fish, eggs, etc.).

All the quantities of proteins that are ingested above the recommended values would be wasted, since only the calories that they generate when they are oxidized would be used. On the other hand, it is important to avoid very excessive protein intakes over long periods of time, as this would increase the risk of kidney and bone diseases.

Doesn't it matter when and how protein is consumed?

Closely related to the previous myth, and in most cases forming part of it, is the following statement: In order to gain muscle, the important thing is to ingest a large amount of protein daily, no matter when or how it is consumed.

We have already seen that it is important to ingest an adequate amount of proteins daily to gain muscle, but that would not be enough, because in order to maximize the synthesis of muscle proteins we cannot ingest them all at once in a single meal, for the following reasons:

• The body can only digest a limited amount of protein at a time, therefore it is recommended that protein servings throughout the day have between 25 and 30 grams so that the body is able to take advantage of it properly.
• To achieve optimal muscle protein synthesis, the body must have enough energy, otherwise it would burn protein to obtain it. Therefore, it is recommended that proteins be consumed together with sufficient amounts of complex carbohydrates to guarantee the supply of energy to the body.
• Proteins are not stored in the body for long periods, but the body uses them in the repair and growth of muscle tissue as it digests them, so protein and carbohydrate intakes should be distributed periodically throughout the day. This regimen should also be maintained on rest days.
• Training schedules should also be taken into account to ensure that pre- and post-workout meals are eaten on time, because they play a very important role in achieving optimal physical exercise performance.

A dangerous myth: All athletes need protein supplements.

It has been proven that for muscle development and repair, adequate protein intake is essential and can be easily obtained from the consumption of cheap, everyday foods; therefore, most athletes do not need to consume additional supplements.

Many athletes who opt for powdered preparati