Tuesday Tip: Protein Truths 🍗
There are a lot of myths out there about protein, so here are a few truths.
# You must have protein 30-60 mins after exercise
The anabolic window (the window in which you supposedly need to eat protein to enable muscle growth) is a highly controversial topic, but research shows it is not as important as we once believed. Whilst it can be helpful to have a meal/snack high in protein in the hours following a workout to ensure adequate protein intake if you’re trying to build muscle, it is not a magic window that is only open for 30 minutes after exercise. Especially so if you had eaten already before your workout. The actual window is more like 5hrs plus.
# More protein is better!
People are somewhat obsessed with prioritising protein to recover, gain muscle and lose fat. But the more protein you eat is not always better in terms of muscle mass gain. It requires an adequate amount of energy as well as protein intake. Eating an excessive amount of protein on an already adequate intake of calories will not provide any further benefit and in fact is likely to lead to over consumption of calories and actually gaining fat too. If muscle building is your goal – it takes TIME, and doubling your protein intake past your baseline needs will not speed up this process. If fat loss is your goal, the calorie deficit is king and although protein helps you feel full, extra protein won’t specifically enhance fat loss.
# Protein is bad for your kidneys.
There is no evidence, in human clinical trials that a high protein intake >1.5g per kg of bodyweight is harmful for your kidneys in a healthy population (healthy is a key word here).
# You need protein shakes to meet your daily protein intake.
Protein shakes can be an easy and convenient way of meeting protein requirements if out and about. However a protein shake is not required for muscle protein synthesis after exercise in order to recover effectively. You can get your protein from your main meals etc. So if you’re a fan of them great but if you’re not then don’t worry – you don’t need them!
Happy Tuesday 🤗xx