Four Popular Protein Myths (May 2011)

As a registered dietitian, it is very important keep up with diet trends. We are now in the “protein is the answer to everything” phase. We have gone through phases regarding carbohydrates and of course fat. This month’s article will demystify four popular protein myths.

Protein can’t get stored as body fat:

Protein is one of the building blocks of the body, but when you eat more protein then your body needs for maintenance and repair work, the excess goes straight to your fat cells. People forget that protein has calories.

Protein Fuels muscle:

When an athlete reduces his/her intake of carbs and eats too much protein, their body is forced to torch protein for fuel. A side effect of this imbalance is the buildup of nitrogen, part of protein molecule that can’t be burned which isn’t an issue when protein is used for repair and maintenance. Excess nitrogen contributes to an acidic state that triggers the breakdown of muscle mass, the exact opposite of the desired effect.

Plant protein doesn’t count:

Soy protein provides the same level of quality an animal protein as it contains all of the amino acids needed to put protein to work to maintain or build muscle. Don’t underestimate its value. Choosing edamame, tempeh or Quorn or another vegetarian option can be an effective muscle building strategy. You will meet your protein needs without any difficulty.

Protein is the most important nutrient for building muscle: According to a Tufts University study, fruits and vegetables play an important role in building and maintaining muscle. Their conclusion: Adults with the highest potassium intakes, found primarily in produce, retain 3.6 more pounds of lean tissue. Potassium protects muscle because one of its key roles is to buffer acids in the body, which can deteriorate your hard earned triceps. By balancing pH, potassium keeps muscle where it belongs.