Uncovering the Protein Myth in the Minds of Fitness Enthusiasts
Last Update: 2021-02-14
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protein is probably the most consumed nutrient for any fitness enthusiast. There is a lot of knowledge about protein that is suspicious, and it's difficult for the average person to find the right information. Don't worry! Let me tell you how credible the three popular
: I just need to eat protein based on my recommended daily intake
: If you're in exercise, you need more.
protein intake required by the recommended daily intake (
) is only the minimum amount needed to meet your daily needs. Your body consumes protein, is used for muscle growth, synthesizes hormones, maintains skin integrity, and so on.
, however, for a long-term active adult,
the RDA is not enough. Many factors increase the body's need for protein, including age, weight, and the calories you eat, how much exercise you exercise, and your body fat rate. After exercise, the body needs more protein to repair muscles and avoid further damage. When your body consumes a pound of calories, about
75 percent of those calories
are derived from body fat, and
from muscle breakdown. As you get older, your body's fat-free weight decreases.
so, how much do I really need? Please use the following image to assess your personal protein needs:
: I only need protein to grow muscles
: Don't forget exercise!
although protein can help us build muscle, exercise can also help stimulate muscle growth and body fat consumption. Exercise causes a tiny break in your muscle fibers, which will remind your body that it needs to repair the muscles. Your body uses proteins and other nutrients to thicken and strengthen muscle fibers for the next training. High-intensity training, combined with daily protein supplements, will increase your muscles and boost your strength.
: High-protein diet leads to kidney damage
: Protein does not cause kidney damage to a healthy body
The kidneys are two very small organs located in the lower back of the body, and when you eat protein, the kidneys are primarily responsible for metabolism and nitrogen excretion. As a result, a high-protein diet may increase metabolic stress in the kidneys; A low-protein diet is recommended for patients with kidney disease to avoid kidney damage caused by other factors (e.g. alcohol, drugs, etc.). For healthy individuals with normal kidney function, normal protein intake does not affect kidney function.
now, you should understand! Do you still believe in those "protein myths
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