BUSTED - The 4 Biggest Protein Myths & Why You Probably Need More Than You Think!

🤔 Why Do We Need Protein?

Protein is the building block of your body - essential for repair, recovery, maintenance and, of course, building muscle. Our body doesn’t like to use it for fuel, preferring more efficient sources such as carbohydrates and fats.

🕵🏻‍♀️ Protein Myths Busted!

Myth #1: We already get way more protein than we need.

The amount of protein you need depends on your goals, lifestyle, and body weight, and is best measured in g/kg/day.

The existing recommendation for protein intake is at least 0.8 g/kg (56 g/day for a 70 kg person), and it’s been a widely held belief that in NZ most people already get more than enough - but more recent findings suggest that 1g/kg is a more realistic minimum target. Most people likely need even more!

*Note that if you’re overweight you should aim for the lower end of this range

Myth #2: You need to get some protein in straight after a work out to build muscle

Timing matters less than getting enough total protein - the existing notion of a 3-4 hour anabolic window is actually more like the 24 hour after your workout - basically, any protein you get in in the post workout 24 hour period contributes to the 1.6g/kg needed.

How regularly you get protein in is probably better determined by hunger, natural meal times, and convenience - i.e. most people get hungry shortly after a workout, so it makes sense to have a good balanced meal afterwards.

Another factor is the amount of protein required to trigger muscle protein synthesis - with studies suggesting around 0.4g/kg/meal (28g for a 70 kg person).

So, if you’re looking to maximise muscle protein synthesis, you’d ideally aim for 3-4 meals a day with around 20-40 grams of protein per meal, depending on your weight.

Think eggs on grainy toast for breakfast, chicken or tofu for lunch, and a lentil salad with sliced beef, toasted seeds and roast vegetables for dinner, plus a protein shake with a piece of fruit for a snack.

Myth #3: Animal proteins are far superior to plant proteins, and you can’t build muscle on a plant-based diet

Very likely not true!

While plant proteins can be considered inferior due to being harder to breakdown, and being limited in important muscle building Branched Chain Amino Acids (BCAAs), recent studies suggest that as long as you’re consuming plenty of protein (at least 1.6 g/kg/d), and eating a variety of protein rich plant foods throughout the day, the protein source doesn’t matter that much.

Our Clean Nutrition Fava Bean and Pea Protein powders are a great way to boost your protein intake and help build muscle on a plant based diet!

Myth #4: Supplements aren’t natural, and therefore bad for you.

Not true! There are many reasons why supplements can improve health.

While you don’t necessarily need protein supplements to get enough protein, they’re really easily used by your body, provide convenience for busy lives, help beat sweet cravings, and smash that daily protein goal! The key here is to use them as a supplement to a balanced diet - no more than 2 servings max a day.

Proteins from whole foods come with essential nutrients such as B12, iron, and fibre, so it is a good idea to aim to get the majority of your protein intake from these sources.

Tip: Plant Protein Powders Pack a Punch!

If you’re plant-based or vegan, plant protein supplements in particular can provide a highly bioavailable, quickly digested source of protein compared to whole-food, unprocessed sources, which can be harder to digest! Try our range today!

Whey Protein

Fava Bean Protein

Pea Protein

🍳 Examples of Protein Rich Foods

Animal Sources

Plant Sources