Proteins are revered as the building blocks of the body. They are vital for all chemical reactions taking place in the body. They make up a bulk of the calorie intake, besides carbs and fats. While we all know that proteins are important for our well-being, there is a lot of hype around how much and what to eat. Read through to bust some common myths about protein for women.
Myths About Protein for Women
Proteins are vital for every human body. Men, women, children, and the elderly; all require proteins for growth, development, and maintenance of health. As the recommended daily requirements of proteins depend upon the age, gender, and activity levels of the individuals, a lot of hype revolves around how and where to source the proteins from. Listed below are some of the common myths that surface around women’s protein consumption.
Myth 1 – Proteins are Essential Only During Bodybuilding
Only a part of the statement is correct. While proteins for women are crucial during bodybuilding, they are also required otherwise.
The recommended intake of proteins is directly linked to activity levels. As the activity levels increase, the protein needs also increase. Proteins play a crucial role in rebuilding and maintaining stressed muscle tissues. So, women who are into bodybuilding and gyming may need twice as much protein as compared to those who live a sedentary lifestyle.
But women who have a sedentary lifestyle also need to accomplish their daily protein requirements. Proteins are made up of small organic molecules called amino acids. These amino acids play a crucial role in a range of chemical processes that take place in the body. Every tissue, organ, and cell in the body require proteins for their functioning and survival.
Facts: The recommended daily allowance of protein is 0.8 g per kg of body weight per day at sedentary activity levels. The protein requirement only increases upwards if you have an active lifestyle. This can grow to 1-1.2 g per kg of body weight per day.
Myth 2 – All Proteins are Equal
Adequate protein intake is paramount for good health. All stress is laid on getting enough proteins in the diet, as all proteins are considered equal.
But one of the crucial facts about proteins is that they are not created equally. So, the body’s benefits from proteins will depend upon their source. The body requires 20 amino acids for optimal functioning. Nine of these amino acids are not produced by the body and are sourced through foods. Thus, they are termed essential amino acids. The remaining are termed non-essential amino acids.
Proteins that contain all the nine essential amino acids are termed complete proteins. Animal-based proteins are invariably termed complete proteins. On the other hand, incomplete proteins or plant-based proteins do not contain all the nine essential amino acids.
Facts: In addition to the quantity of protein, the quality of protein is equally important as all proteins are not created equally.
Myth 3 – Plant Proteins are Incomplete
As discussed above, the body requires 20 amino acids to carry out its functions properly. Of these, nine are to be sourced through food as the body cannot make them.
Animal proteins are called complete proteins because they contain all nine essential amino acids. While the plant protein is called incomplete.
But merely the name does not make plant protein incomplete. Foods like soybeans and quinoa contain the nine essential amino acids that the body needs for optimal functioning. Other plant-based food sources like beans, legumes, nuts, seeds, grains, and vegetables contain some but not all nine essential amino acids.
Facts: A careful assortment of plant-based food items is required to complete the protein intake.
Myth 4 – Overdoing Proteins is OK
We have all heard about the importance of eating proteins. The problems associated with protein deficiency are grave. So, to make sure we get enough proteins, we tend to overdo it. One of the most important myths about protein for women is that overdoing proteins is ok.
But the fact is that just like protein deficiency, protein overload is also bad for health. Excessive protein intake increases the nitrogen content in the body, which the body excrete as urea and this puts an extra burden on kidneys. This is the reason that it is advised to drink large quantities of liquid with high protein diet so as to flush out the kidneys
Facts: Research suggests that people who continue to consume high amounts of proteins over a prolonged period are at 66% higher risk of early death than people with protein deficiency. But this increased risk is mainly seen in people with underlying kidney problems.
Myth 5 – Protein Supplements can Substitute Food Protein
Protein supplements are becoming widely popular. They fulfil the day’s protein requirements instantly.
While women believe it’s ok to switch from the regular protein diet to easily available protein supplements, this would be a health blunder.
Proteins, sourced from animals and plants, provide the widest variety of amino acids that the body requires for functioning correctly. In addition to this, whole food sources provide the body with a range of essential micro and macronutrients that protein powders may not contain.
Facts: Making protein supplements as a primary protein source can prove to be a health mistake. Balanced nutrition is what makes the body healthy.
Myth 6 – More Proteins Mean More Muscle Mass
Proteins are made up of amino acids that are required to carry out different functions of the body. Proteins play a crucial role in the growth and maintenance of muscles.
As proteins are important for muscle development, it is believed that a higher protein intake leads to the development of more muscles. But the statement is only true if it is supported by strength training and bodybuilding exercises.
Facts: Protein alone will not lead to more muscle mass. For muscle gain, a strict regimen of strength training and exercise is to be followed besides increasing protein intake.
Myth 7 – Cutting Down on Proteins Helps Lose Weight
As intake of protein is linked to increased muscle mass and associated weight gain, its opposite is also considered true. Women who wish to shed a few kilos often tend to skip proteins. But this is far from being the truth.
Proteins have a satiating effect. They curb cravings and control hunger. Proteins help boost metabolism and therefore help you burn extra fat quickly. On the contrary, cutting down on proteins regularly is linked to fatigue, weakness, and a weakened immune system, which make it harder to lose weight.
Facts: Adequate protein intake supported by an active lifestyle and regular exercise regimen is the key to weight loss. Proteins provide the nutrition to work out regularly; hence, cutting down on protein nutrition and avoiding exercise will only lead to health troubles.
Myth 8 – Shifting to a High-Protein Diet is the Weight Loss Mantra
Proteins take longer to digest and thus confer a feeling of fullness. This helps curb appetite and makes it a must-add to a weight-loss diet.
But shifting to a high-protein diet will not guarantee weight loss. Weight loss is associated with burning more calories than what you consume. It is immaterial whether these calories are coming from proteins or carbohydrates.
Facts: Consuming calories in excess of what you are burning will pile up as fat, leading to weight gain. So, if you are consuming lots of proteins and taking in more than the recommended daily calorie count, it will not lead to weight loss. So, watching your calorie intake is important when shifting to a high-protein diet. The key to weight loss is to consume all nutrients in right proportion.
Myth 9 – Skipping Meals Have No Impact on Daily Protein Intake
The main idea is to get adequate proteins daily. So, people invariably load one meal with high proteins and skip other meals, as in the case of intermittent fasting. This disturbs the body’s functioning.
Proteins take longer to digest. So, overeating protein in one sitting will not allow proper digestion. The excess will be stored in the form of fat.
Facts: The protein intake must be distributed evenly throughout the day. Calculate your daily protein intake using the protein calculator and divide the intake into three parts.
Conclusion
Proteins are essential for a healthy body. They aid in performing key body functions and are vital for the bones, tissues, and blood. Consumed strategically, they help in weight loss. They are paramount for adding muscle mass too. But with a large number of myths about protein for women, it is essential to prioritise the nutrient carefully to maintain strength, energy, and overall health.
