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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.

      Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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      Last Updated on March 30, 2020

      Why You’re Feeling Tired All the Time (And What to Do About It)

      Why You’re Feeling Tired All the Time (And What to Do About It)

      Feeling tired all the time?

      Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

      I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

      Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

      If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

      In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

      What Happens When You’re Too Tired

      If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

      Here are some common examples of what happens when you’re feeling tired:[3]

      • You may have trouble focusing because memory and learning functions may be impaired within your brain.
      • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
      • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
      • You may find it more difficult to exercise or to perform any type of athletic activity.
      • Your immune system may weaken causing you to pick up infections more easily.
      • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
      • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

      Are you saying that feeling tired can make me overweight?

      Unfortunately, yes!

      Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

      Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

      Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

      Why Are you Feeling Tired All the Time?

      Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

      Here’s a quick overview of each root cause of feeling tired all of the time:

      1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
      2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
      3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

      The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

      It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

      Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

      Feeling Tired vs Being Fatigued

      If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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      Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

      Tiredness is primarily about lack of sleep.

      But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

      Symptoms of fatigue include:

      • Difficulty concentrating
      • Low stamina
      • Difficulty sleeping
      • Anxiety
      • Low motivation

      These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

      Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

      How Much Sleep Is Enough?

      The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

      Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

      So, quantity and quality do matter when it comes to sleep.

      The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

      Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

      Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

      If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

      And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

      It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

      4 Simple Changes to Reduce Fatigue

      Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

      1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
      2. Exercising regularly
      3. Using stressbusters
      4. Creating a bedtime routine to sleep better

      So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

      After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

      In addition, I lost two inches off my waist and looked and felt better than ever.

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      I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

      Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

      • L is for Lifestyle and means living healthy including getting enough sleep.
      • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
      • A is for Attitude and means thinking positive and reducing stress whenever possible.
      • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

      The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

      And yes, there does seem to be an important correlation between being lean and feeling rested.

      But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

      L — Living Healthy

      Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

      So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

      In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

      As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

      Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

      1. Unplug

      Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

      So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

      2. Unwind

      Do something to relax.

      Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

      3. Get Comfortable

      Ensure your bed is comfortable and your room is set up for sleep.

      Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

      Also, it’s ideal if your bedroom is dark and there is no noise.

      Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

      If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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      Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

      This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

      E — Exercise

      Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

      That’s what happened in my case.

      But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

      As part of my lifestyle upgrade, I knew I needed to move more.

      My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

      That made sense to me.

      So, I decided to swim.

      I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

      Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

      Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

      So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

      If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

      A — Attitude

      Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

      When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

      Do you want to know what that master stress-busting technique was?

      Breathing.

      But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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      Here’s how you do “Long-Exhale Breathing”:

      1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
      2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
      3. Hold your breath while you count to 7 mentally and enjoy the stillness
      4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
      5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
      6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

      This type of “long-exhale breathing” is scientifically proven to reduce stress.

      When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

      Plus, this is a great technique for helping you get to sleep, too.

      N — Nutrition

      Diet is vital for beating fatigue – after all, food is your main source of energy.

      If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

      Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

      For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

      Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

      Here’re 9 simple diet swaps you can make today:

      1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
      2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
      3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
      4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
      5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
      6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
      7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
      8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
      9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

      Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

      That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

      Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

      The Bottom Line

      If you are tired of feeling tired, then there is tremendous hope.

      If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

      If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

      • Enough High-Quality Sleep with Bedtime Routine
      • Regular Exercise You Love
      • Stress Reduction with Long-Exhale Breathing
      • Fatigue-Reducing Diet

      Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

      More Tips to Help You Rest Better

      Featured photo credit: Cris Saur via unsplash.com

      Reference

      [1] YouGov: Two-fifths of Americans are tired most of the week
      [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
      [3] The New York Times: Why Are We So Freaking Tired?
      [4] Mayo Clinic: Chronic fatigue syndrome
      [5] Mayo Clinic: Lack of sleep: Can it make you sick?
      [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
      [7] American Psychological Association: Getting a Good Night’s Sleep
      [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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