There's a lot of information out there regarding protein that may be contradicting. While we're not here to debate on this topic, we want to debunk some of the myths there seem to be about protein out there.
So why do we need protein in the first place? Protein plays an important part in the structure, function, and regulation of the body's tissues and organs. It also helps with muscle growth and exercise recovery.
Hopefully, you'll be able to have a clearer picture of protein after reading these myths:
1. Protein's main role is in muscle development. Protein doesn't only help with the growth of muscle, but it also keeps our bones, connective tissue, skin and hair strong and healthy. Overall, protein supports a healthy immune system, can regulate blood glucose and plays a role in body composition.
2. You can get kidney disease by eating too much protein. Your (healthy) livers are able to discharge the extra nitrogen that comes with eating too much protein. It will only be harmful if you already have underlying kidney or liver disease.
3. Protein from plants is incomplete. Protein is made up of small building blocks called amino acids and a complete protein is comprised of 20 amino acids. Our body can only make 11 of them so we get the remaining 9 (called the essential amino acids) through our diet. The myth out there is that only animal proteins can supply all the essential amino acids. However, quinoa, hemp and many other legumes are also complete proteins on their own so it is possible to get a complete protein from non-animal based sources.
4. It's impossible to eat too much protein. You can have too much of a good thing! Everything should be taken in moderation. Your food plate should be diverse to give you all the nutrients you need.
5. Whey is the most effective protein supplement. While whey protein may be more popular and provide you with the necessary protein, a number of people are shifting towards a plant-based protein supplement. The reason is that plant-based protein powders are hypoallergenic — perfect for those who are lactose intolerant or can digest gluten.
Another point is that plant-based protein, such as pea protein, have great bioavailability. This means that it's easily digested, absorbed, assimilated, and eliminated — so your body will actually absorb the protein supplement and you'll reap the benefits.
We hope this article clears some of the misconceptions you have about protein!
If you need to up your protein intake and can't take whey protein due to being lactose intolerant, then consider checking out Soluxe's plant-based protein powder. Our powders are made from pea protein and provide you with up to 21g of protein and under 100 calories per scoop (1 serving).
Source: Leslie Bonci, MPH, RDN, CSSD, LDN