{"id":9396,"date":"2023-12-11T19:20:13","date_gmt":"2023-12-11T12:20:13","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9396"},"modified":"2023-12-11T19:20:13","modified_gmt":"2023-12-11T12:20:13","slug":"5-protein-myths-dietitians-want-to-debunk","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9396","title":{"rendered":"5 Protein Myths Dietitians Want To Debunk"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>hile nutrition recommendations can come from a place of good intent, it\u2019s easy for some to get skewed, misunderstood, or even develop into full-blown myths. A few that come to mind are that you shouldn\u2019t <a href=\"https:\/\/www.wellandgood.com\/eating-fruit-at-night\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/eating-fruit-at-night\/\">eat fruit at night<\/a>, that <a href=\"https:\/\/www.wellandgood.com\/myths-about-metabolism\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/myths-about-metabolism\/\">drinking cold water<\/a> can slow down your metabolism, and that <a href=\"https:\/\/www.wellandgood.com\/sugar-myths\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sugar-myths\/\">all sugar<\/a>\u2014including the kind naturally found in that <a href=\"https:\/\/www.wellandgood.com\/fruits-for-better-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/fruits-for-better-sleep\/\">fruit you\u2019re noshing on before bed<\/a>\u2014is bad. False, false, and false; and in my case, fortunately so, as these are all mainstays in my dietary routine.<\/div>\n<p>When it comes to myths around macronutrients, it\u2019s crucial to set the record straight, stat. Since we need them to fuel our bodies day in and day out, misinformation can quickly take a turn for the worse. Ahead, <a href=\"https:\/\/www.simplynourishedfunctionalnutrition.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.simplynourishedfunctionalnutrition.com\/\">Sam Schleiger<\/a>, MS, RDN, CD, CLT, IFNCP, a functional medicine dietitian based in Milwaukee, Wisconsin, helps us fact-check some of the most common protein myths.<\/p>\n<h2>5 protein myths a registered dietitian wants to debunk<\/h2>\n<h3>Myth #1: You can\u2019t get enough protein on a plant-based diet<\/h3>\n<p>While it\u2019s true that not all protein sources are equal in quality and composition, it\u2019s perfectly possible to <a href=\"https:\/\/www.wellandgood.com\/how-to-get-enough-protein-plant-based-diet-lightlife\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-get-enough-protein-plant-based-diet-lightlife\/\">get enough protein on a plant-based diet<\/a>. You just have to be strategic with your plates and pairings. \u201cAnimal sources like meat, fish, and eggs often contain complete proteins,\u201d Schleiger explains. Not as many plant foods do on their own, with <a href=\"https:\/\/www.wellandgood.com\/complete-plant-proteins\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/complete-plant-proteins\/\">exceptions<\/a> including but not limited to soy, buckwheat, quinoa, pistachios and chia seeds.<\/p>\n<p>In most cases, plant-based eaters can <a href=\"https:\/\/www.wellandgood.com\/complete-proteins-vegetarians\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/complete-proteins-vegetarians\/\">combine different foods<\/a> to ensure they consume an adequate amount of all amino acids per day. Think: yummy bites like peanut butter toast and hummus with pita.<\/p>\n<blockquote>\n<p>\u201cMost people can meet their protein needs with a nutrient-dense diet prioritizing high-quality and ample amounts of protein sources at each meal and snack.&#8221;<br \/>\u2014Sam Schleiger, MS, RDN, CD, CLT, IFNCP<\/p>\n<\/blockquote>\n<h3>Myth #2: All protein bars make for a healthy snack<\/h3>\n<p>It\u2019s not only the amount of protein you consume daily that matters; the type and quality are important considerations, as well. If you feel like you don\u2019t get enough of the macro in your typical diet and think you\u2019ll effectively, quickly, and cheaply cover your bases with any old protein bar, Schleiger says this isn&#8217;t a winning strategy. \u201cMany are highly processed and may contain added sugars and unhealthy ingredients,\u201d she explains. But the dietitian doesn\u2019t give a hard pass to <em>all<\/em> protein bars. She advises choosing <a href=\"https:\/\/www.wellandgood.com\/healthy-snack-bars\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/healthy-snack-bars\/\">ones with high-quality ingredients<\/a>, minimal additives, and no artificial sweeteners.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/protein-myths\/\" current-title=\"5 Pervasive Myths About Protein a Functional Medicine RD Wants To Put To Rest\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2018\/08\/Stocksy-Peanut-Butter-Toast-Banana-Tatjana-Zlatkovic-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-11\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/protein-myths\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/protein-myths\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/protein-myths\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h3>Myth #3: You need protein shakes to meet your health goals<\/h3>\n<p>Similar to protein bars, <a href=\"https:\/\/www.wellandgood.com\/best-protein-powders\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-protein-powders\/\">protein powders<\/a> and shakes can be convenient and helpful to boost your protein intake. That said, they\u2019re neither completely necessary nor the ideal way to reach your protein needs. Whole foods still remain the gold standard, so prioritize them for snacks and meals whenever possible. \u201cShakes are useful when you struggle to get enough protein from food alone or for post-workout recovery,\u201d notes Schleiger. Again, just be conscious of extras like sugars, additives, and fillers when the time calls for a quick blended bev.<\/p>\n<h3>Myth #4: You have to eat protein right after a workout<\/h3>\n<p>Anyone who\u2019s ardently sought after fitness or athletic goals (with an eye on muscle gains and recovery alike) has likely heard that they should eat protein directly after a sweat sesh. According to Schleiger, more recent research is putting this age-old protein myth to rest. \u201cWhile post-workout protein can aid recovery, the \u2018anabolic window\u2019 is broader than once thought,\u201d she explains. \u201cAs long as you have a balanced diet and consume protein within a few hours after exercise, you should be fine.\u201d<\/p>\n<p>On this point, the quality of your protein and how much you get in your overall diet are paramount to when you eat it in relation to your workouts.<\/p>\n<h3>Myth #5: You need tons of protein to build muscle<\/h3>\n<p>Yes, getting enough protein is essential to build, maintain, and repair muscle. (Not to mention <a href=\"https:\/\/www.piedmont.org\/living-better\/why-is-protein-important-in-your-diet\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.piedmont.org\/living-better\/why-is-protein-important-in-your-diet\">fuel every single cell<\/a> we have, power our bodies, help regulate hormones, <a href=\"https:\/\/www.wellandgood.com\/eating-protein-aging\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/eating-protein-aging\/\">promote healthy aging<\/a>, and much more.) But Schleiger says that you don\u2019t need excessive amounts of it to gain and maintain muscle\u2026 or for any other reason. In fact, \u201cConsuming more protein than your body can use won&#8217;t necessarily lead to increased muscle growth and may even <a href=\"https:\/\/jasn.asnjournals.org\/content\/31\/8\/1667\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/jasn.asnjournals.org\/content\/31\/8\/1667\">strain your kidneys<\/a>,\u201d she cautions. (According to Stefani Sassos, MS, RDN, CDN, NASM-CPT,\u00a0<a href=\"https:\/\/www.wellandgood.com\/how-much-protein-per-meal\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-much-protein-per-meal\/\">30 grams is an ideal upper limit of protein<\/a> intake for each meal.)<\/p>\n<p>Whether you want to bulk up and get stronger or simply yield wellness gains aplenty, adhering to a well-rounded, balanced diet should do the trick. \u201cMost people can meet their protein needs with a nutrient-dense diet prioritizing high-quality and ample amounts of protein sources at each meal and snack,\u201d Schleiger concludes.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Ko, Gang-Jee; Rhee, Connie M.; Kalantar-Zadeh, Kamyar; Joshi, Shivam. The Effects of High-Protein Diets on Kidney Health and Longevity. JASN 31(8):p 1667-1679, August 2020. | DOI: 10.1681\/ASN.2020010028            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>While nutrition recommendations can come from a place of good intent, it\u2019s easy for some to get skewed, misunderstood, or even develop into full-blown myths. A few that come to mind are that you shouldn\u2019t eat fruit at night, that drinking cold water can slow down your metabolism, and that all sugar\u2014including the kind naturally &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9396","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9396"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9396\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9397"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}