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is the word on everyone’s lips and the thing in everyone’s shopping carts. The is being touted as the key to weight loss, muscle gain and feeling full all day. And sure, it doesn’t hurt that eating it can be as easy as scooping a .
While much of this is true, protein and the recent emphasis on it comes with a few concerns to consider, experts caution. “There’s a lot of hype (about protein), but there’s a lot of science,” Dr. Jennifer Ashton, a board-certified OB-GYN physician who holds a master's in nutrition, said in a March 24 TODAY segment.
That science, she says, dispels much of the misinformation circulating about protein and its powers. She points out that there's no-one-size-fits-all approach to protein — and the kind of protein you opt for makes all difference, too. Ahead, three protein myths you’ll want to know about.
While most people don’t have trouble getting enough protein from their day-to-day diet, , if you’re looking to up your intake, consider readjusting the amount of fats and carbs you eat daily first. “If you’re trying to lose weight, it does burn more calories for your body to digest protein, but ratios are important,” says Ashton. Imagine 15% of your daily caloric intake comes from protein.
If you were to double that to 30%, you’d also need to adjust the carbs and fats. “You will wind up gaining weight,” Ashton says, if you don’t reduce the number of carbs and fats while upping your protein. “You have to compensate for the other two macronutrients.
” This myth might make you think you’re benefiting from high amounts of protein, but that is “absolutely not true,” says Ashton. Not all bodies are capable of absorbing large amounts of protein. How much protein you absorb depends on your age, digestive health, whether you smoke, how much alcohol you consume and the kind of protein you’re eating.
“This is a basic principle of physiology,” she adds. “(Excess) protein gets turned into nitrogen in your system, which then is excreted in urine,” Natalie Rizzo, registered dietitian and TODAY.com nutrition editor .
“So if you’re sitting down and having a piece of chicken with a protein shake and you’re trying to get 60-70 grams at one meal, that’s not working.” Simply consuming large amounts of protein doesn't necessarily mean your body will be able to put it to use. Whether to opt for animal or is a question as hot as the topic of protein itself.
“The preference is always to get (protein) from whole food sources,” says Ashton. “But that can be hard, so a lot of people will go for a smoothie or a bar just because they’re trying to meet those targets.” Animal proteins are considered “complete” because they have all the essential amino acids the body needs, says Ashton.
Amino acids are the building blocks of proteins responsible for building and repairing muscle and tissue. While many plant-based proteins aren't considered "complete," recent research shows if you diversify your plant protein sources throughout the day, you'll still get all the amino acids you need, Rizzo says. Additionally, plant-based protein is loaded with fiber, "which is beneficial for gut and heart health," she points out.
Animal proteins tend to be easier for the body to absorb than plant proteins, but " that soy foods have the same level of bioavailability (how easy it is for the body to break down and utilize protein) as animal foods," Rizzo says. Protein from pea, lentils, beans, potato and quinoa is absorbed about 25% less than animal products, but it's still absorbed well overall, she adds. Both animal protein and plant protein can pose digestion challenges at times, too.
For example, whey protein from dairy can cause gastrointestinal issues, and high-fiber proteins can cause bloating. Another pro for plant-based protein sources is they're cheaper. Health Reporter/Editor.
