Protein, along with fat and carbohydrates, are the three main nutrients, also known as macronutrients, necessary for the body. Of which, protein has about 20 types of amino acids that help develop muscles and serve many other functions of the body, according to the health website Healthline (USA).
Plant protein milk can help build muscle as effectively as animal protein milk
To optimize muscle gain, gym-goers need to avoid the following misconceptions about protein:
Protein should be consumed immediately after exercise.
For a long time, gym goers have followed the principle of taking protein within 60 minutes of a workout to achieve the best muscle gain results. However, many new research evidences have shown that the timing of protein intake is not so important.
Instead, experts recommend getting enough protein through a balanced diet. Don't try to get all your protein in one meal, as your body can't absorb it all at once. Instead, spread protein-rich foods throughout the day.
Eating too much protein is harmful to the kidneys.
Some research suggests that a diet too high in protein may be harmful to the kidneys. However, this remains controversial.
Experts say not all high-protein diets are bad for the kidneys. This also depends on the individual. For example, eating too much red meat protein over a long period of time can increase the risk of chronic kidney disease. However, drinking milk or eating white meat such as chicken and duck does not have this harmful effect.
For healthy people, a high-protein diet is not a concern. However, people with diabetes, kidney problems, and other diseases should limit their protein intake.
Animal protein powder is better than plant protein
Many people believe that animal protein powder, which is protein extracted from meat, eggs, and cow's milk, is better than vegetable protein, extracted from beans. The reason used to explain is that animal protein has a higher amino acid content and is digested and absorbed faster.
However, a recent study published in the journal Nutrients showed that within 8-12 weeks, plant protein, which contains an extremely important amino acid called leucine, helps promote muscle growth equivalent to animal protein, according to Healthline.
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