INTRODUCTION
Protein Myths – Most commonly observed among everyone! We generally hear the word protein and its importance in everyday life. There are a lot of misconceptions and myths surrounding the buzzword protein. It is important to separate fact from fiction. People often confuse how much protein you need to stay healthy and fit. Do you need protein? Is consuming more protein always necessary? Let us debunk the common protein myths in the blog.
THE NEED FOR PROTEIN
One cannot deny the fact that protein is essential for the body. Protein is a macronutrient necessary for muscle growth, repair, hormone production, and overall health. Protein becomes more crucial for those who are active throughout the day and for fitness enthusiasts.
Did you know that the recommended dietary allowance (RDA) for protein is approximately 0.8 grams of protein per kg of body weight? It is also important to note that this varies depending on individual activity level, age and health goals.
DEBUNKING THE MOST COMMON PROTEIN MYTHS
Here are some of the most common protein myths.
PROTEIN MYTHS 1: Everyone needs to consume the same amount of protein
The fact is that Protein needs to be consumed based on individual lifestyle and activity levels.
It is advised that,
Sedentary individuals should consume 0.8g/kg body weight.
Active individuals should consume 1.2-2g/kg body weight.
Athletes or those engaging in intense training should consume 1.6-2.4g/kg body weight.
If you are looking for a personalized fitness plan in Singapore, then check out our training programs.
PROTEIN MYTHS 2: You can’t get enough protein from plant-based sources
This is one of the most common protein myths. You can get enough protein from plant-based sources. Plant-based proteins are found in tofu, tempeh, lentils, and quinoa.
PROTEIN MYTHS 3: Consuming more proteins will help you build more muscles
This is also one of the most common protein myths. Most people have this misconception that if you consume more protein, you will build more muscles. The fact is that you need to undergo proper training and recovery to gain muscle strength.
PROTEIN MYTHS 4: Protein shakes are compulsory
It is not necessary to consume protein shakes. If you consume protein-rich foods like lean meats, eggs and beans, you do not require protein shakes.
HOW MUCH PROTEIN SHOULD ONE CONSUME?
The biggest question is how much protein should one consume. The answer is below,
To determine your protein needs, multiply your weight in kg by your activity level.
Lightly active – 1.2 to 1.4g/kg
Moderately active – 1.6 to 1.8g/kg
Highly active – 2 to 2.4g/kg
For Singaporeans, popular high-protein local foods include:
- Grilled chicken rice
- Fish soup
- Satay
TIPS TO MEET YOUR PROTEIN NEEDS
- Make sure you balance each meal with protein intake.
- Choose high-protein snacks like yoghurt, nuts, or hard-boiled eggs.
- Prep your meals to ensure that you meet your daily protein levels.
PROTEIN FOR DIFFERENT GOALS
Identifying your fitness goals is the first and foremost step. Unsure of how to set your fitness goals, get the help of a fitness instructor.
If your goal is to lose weight, then you need to follow a high-protein diet which can help in satiety, and reduce hunger and cravings. You need to also concentrate on workouts for better results.
If your goal is to gain muscle, then you need to consume adequate protein post-workout as it will help in muscle repair and muscle growth.
CONCLUSION
Protein is essential for your personal health and fitness. But the key to achieving your fitness goals relies on the right amount that you need to consume. By debunking these protein myths, one can confidently consume the needed amount of protein to support a healthy lifestyle.