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Protein is a macronutrient that serves you well because it assists in supporting muscle growth (no, not growth like a man’s muscles do), as well as makes recovery after a tough workout much easier. But the foundation benefits of protein are even greater because it’s vital for building block of bones, muscles, cartilage, skin, and blood.
If your diet is lacking protein, your body will struggle to produce enough fuel to maintain lean muscle, so then you are on your way to muscle wastage and further, this ends up giving disease-causing bacteria the building blocks that they need in order to thrive.
It is possible however to eat much more protein than your body needs and if this occurs, your body has no choice but to convert the extra protein to fatty acids and store them in your adipose tissue meaning, you are increasing your body fat which we’re sure, is not part of your current health and fitness plan.
It’s really easy to be confused about how and when to eat protein, as well as how much protein your body actually needs. Here, we’re going to point out some common mistakes people make when it comes to getting the most effective protein intake for optimal health.
People don’t know how much protein is the right amount each day
Protein is great for you but like all things, too much of a good thing can still be bad for you. There is a balance and your body can only absorb a certain amount at one time. Study shows that the average adult needs about 8 grams of protein per kilogram, each day. So if you’re a woman weighing 70 kilo’s, you need approximately 56 grams of protein per day.
People think Protein will slowly release in their body all day.
This is actually not the case. Your body only has about 90 minutes to absorb key nutrients from a protein shake. The rest is quite literally flushed away. Certain proteins are absorbed very slowly and others are processed fairly quickly so when it comes to protein release from food intake like, fish, eggs, etc; protein could take up to 3 hours to move through your system.
You’re Eating too much Protein and not enough Carbohydrates
Eating too much protein on a low carbohydrate daily diet will cause the liver to convert the amino acids found in protein into sugar, which can feed systemic infections in the body. For a number of years now, many people think reducing carbohydrates and increasing protein intake, will cause them to shred excess body fat – fast.
While restricting carbohydrate intake does offer several health benefits, there are also dangers involved with eating too much protein.Not only does excessive dietary protein burden the digestive system, it can also contribute to the production of sugar in the body and even inhibit the body’s ability to naturally detoxify!
You think protein after a workout is essential
Clever marketing has many people think that drinking a protein shake before or after a workout is important, but what is often spelled out is for people to add up how much protein they are actually having every day. As we outlined above, too much protein can be detrimental to your goal to manage your weight. Further, foods that are high in protein can also be high in saturated fats (meat is a great example). The extra fat content with your protein could potentially contribute to weight gain.
Instead of overloading on protein drinks or protein bars once your workout is finished, try to include protein as part of your overall healthy eating plan through the foods you eat. You don’t need to drink protein shakes or eat a high-protein diet for your body to lose weight or repair itself. A balanced diet should provide the nutrients needed for your body to be able to build muscle and burn fat. Don’t be fooled into thinking that protein shakes are a MUST post workout.