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Last Updated on August 15, 2018

The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

Some years ago I gulped down at least 2-3 unflavoured, whey protein shakes a day, while eating multiple chicken breasts. I thought protein was the holy grail when it comes to muscle growth. Yet I didn’t see the results that I truly wanted in the gym. Instead I was feeling low on energy and bloated.

People training in the gym often consume tons of protein because they expect it to be converted into muscles. Yet the effectiveness of excess protein intake, especially protein shakes has never been scientifically proven. If you drink protein shakes regularly, it’s very likely that you’re taking in more protein than you should.

Video Summary

Will Protein Be Converted To Muscles?

The biggest misconception there is on protein, is that muscles consist entirely of it. This isn’t true.

Muscles consist of protein, yes. But only a fraction of your muscles, approximately 20%, actually is protein. The other 80% are made up of different components, mostly water.

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    You don’t need to consume as much protein as you think you do. Let me show you that with a simple calculation:

    In my multiple years as a trainer, I seldom saw an increase in raw muscles more than 5 kilograms in a year. Even for beginners. This is not because I’m a bad trainer, no, this is just the hard truth for natural athletes. There’s a lot of deceptive marketing out there. Don’t believe it. When I started training in the gym I started to look pretty massive after one year of training and gained multiple kilograms, but it was never, never more than 5 kilograms of raw muscle in a single year.

    To continue the math and show you how much protein you would need for that natural muscle gain:

    One-fifth of those 5 kilograms is 1 kilogram. 1 kilogram of raw protein that your muscles would actually need. If you divide that one kilogram of protein again through 365 (amount of the days in a year), you get only a few grams. In fact it is a one-digit figure. This results to only a few grams that you would need to eat extra in a day, to guarantee muscle growth.

    You need way less protein than you think you need. All the excess protein that you will consume, will be converted to fat and stored in fat cells.

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    How Much Protein Do You Really Need?

    You’re more likely to suffer from protein excess, than deficiency. If you eat sufficient calories in your daily life, you will not be protein deficient.[1]

    I myself strive to consume about 1.3 grams of protein per kilogram of bodyweight. Which might even be too much scientifically speaking, yet moderately higher levels of protein intake are still considered safe.

    Unbiased studies recommend consuming about 0.8 to 0.9 grams of protein per day, if you’re an adult. Most people may even need protein intakes of only 0.6 grams of protein per day, but the recommendation’s aim is to cover most of the bell curve. Experienced athletes may even need less than that, according to some studies, as their body is better able to make use of the protein that they actually consume.

    Once I’ve made that switch to a lower protein diet, I’ve actually experienced less fatigue and more energy in the gym and in my life.

    The Downsides Of Protein Excess

    Protein can do more harm than good. I’ve heard this sentence from my mother many times over, back when I was still drinking frequent protein shakes. I ignored it when I was younger and thought my mother was crazy, yet she still had a decent point.

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    Our current protein focused diet in the western world is promoting hyperfiltration of your kidneys. This increases the workload of your kidneys and therefore increases the stress that you put on that organ. Too much protein in your diet also diminishes the blood flow of your filtration helper and may even leak protein in your urine.[2] Long-term high protein diets may therefore lead to kidney problems. There is also a linkage to increased cancer risk, liver malfunction, and worsening of coronary artery disease.[3]

      Not All Protein Is Created Equal

      There is a guy training in the fitness center that I’m a fitness manager in. He’s a really friendly guy, but suffers from severe kidney problems.

      I recently discussed his workout and nutrition regime with him, so I might give him some additional advice on how to better his condition. I advised him on cutting back his protein shakes and animal protein intake as meat and dairy can lead to an inflammatory response in his body.[4] He’s consuming a lot of protein on a regular basis.

      Sadly he refused to listen to my advice and told me, that his doctors recommended him to keep following his regular diet plan. They told him that altering one’s nutrition doesn’t make a big difference anyway. Tip: If your doctor tells you that, you must change your doctor as soon as possible.

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      Some weeks later, after our workout session, he told me about his holidays with his family. And how he needed to cancel them in the last minute, because he was suffering yet again from intense stomach pains. He had to undergo operation that same day to ease the pain. It was his second alarming operation this year.[5]

      Focus on a plant-based, unprocessed protein source. Such as beans, legumes, seeds and nuts in your diet.

      What To Do Now

      If you drink a protein shake every day, ask yourself: Is this truly working? If not, it may be the time to let go of some of your precious beliefs.

      Consume a plant-based protein shake if you actually like the taste of it. If not, throw it away and don’t waste your money on that beverage ever again.[6]

      Don’t stress protein out too much in your diet. If you don’t like gulping down pounds of lowfat-quark, don’t do it. The extra protein in that food won’t make your muscles pop out. I’ve been there. I was that weird guy that was eating nearly a kilogram of low-fat quark in the morning at 5am after going out, to preserve my muscles. It wasn’t worth it.

      You should take a sincere look at your protein consumption and ask yourself: Am I truly enjoying the excess protein that I put in my body? If not, you should let it go. It isn’t necessary and may even be unhealthy in the long run.

      You have to realize that supplement companies are marketing companies. Ignore those supplements for the beginning and focus on whole foods. Most people in the US are deficient in fiber and antioxidants. A deficiency that can be fatal. It is time to put more fruits and vegetables in your diet and not worry about protein deficiency.

      Reference

      More by this author

      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

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      Last Updated on September 17, 2018

      10 Reasons Why You Should Get Naked More Often

      10 Reasons Why You Should Get Naked More Often

      Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

      1. It burns more fat.

      Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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      2. You’ll become comfortable with who you are.

      Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

      3. It saves you money.

      Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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      4. It increases your immune system.

      Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

      5. It makes you face your fears head on.

      People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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      6. You will feel better in your clothes.

      When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

      7. You will embrace vulnerability.

      When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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      8. You will show the world the real you.

      Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

      9. You will have fun.

      Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

      10. You can have intercourse with the lights on.

      Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

      What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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