6 Myths and Facts About Protein and Supplements


Whether you are a vegetarian, a weight lifter, or a fitness buff, chances are you have considered taking a protein supplement to either support your overall health or to increase your muscle mass.
Online companies, salespersons, and malinformed health and exercise promoters don’t always get it right. In fact, sometimes the recommendations could be seriously dangerous.
In this article, we’ll review some of the common myths and misconceptions about protein supplements so that you can make better decisions about your nutrition and overall wellbeing.

First, let’s take a look at protein basics…

Proteins are made up of compounds called amino acids. The sequence of different amino acids determines the structure and function of proteins. The human body uses amino acids to make proteins that help the body digest food, grow, repair itself, and perform a range of other bodily functions.
Some amino acids can be made by the body -- these are called non-essential amino acids.  The amino acids that cannot be made by the body are called essential amino acids; these have to come from the food we eat, and these are the most important ones to keep an eye out for if we have special protein needs.
Protein doesn’t only make up muscle. Hormones, enzmes and even parts of our blood are made up of protein. When we don’t get enough of it, not only do our muscles start to atrophy (get smaller), we could also have a range of illnesses due to a significant shift in the hormonal or enzyme balance in our bodies.
Ok, so not that we have that out of the way, let’s take a look at some common protein myths and facts.

Fact #1: Only animal proteins are “complete” proteins

Foods that contain all essential amino acids are called “complete” proteins. Only animal proteins are complete proteins (including egg and milk) but plant foods can be combined to make complete proteins.
For this reason, when you hear that peas have 8 grams of protein in a cup, it is not safe to assume that it contributes the same amount and quality of protein as a cup of Greek Yogurt, for example, just because it lists about the same amount of protein on the package. Green peas are missing some essential amino acids that are found in Greek yogurt.

Fact #2: If you consume too much protein, you can get sick

This is very true, and an important piece of information for those people who take protein supplements on a regular basis.
Only the liver can metabolize and synthesize proteins and the kidney removes circulating amino acids from the body. The recommended amount of protein for the average person with a sedentary lifestyle is 0.36 grams per poind of weight. This is amounts to about 56 grams per day for the sedentary man and about 46 grams per day for the average sedentary woman. If you work out and want to biuld muscle, a common recommendation is upping the amounf of daily protein to 1 gram per pound of weight. Only endurance athletes are expected to consume significantly more, at 0.65 grams per pound, about double the amount for the average, sedentary person.
Studies conflict each other on this subject, but in general they reveal that there is evidence that consuming significantly more protein than this could damage your liver and/or kidneys, and if you already have a liver or kidney health condition, you could induce organ failure when overdosing on protein.

Fact #3: Plant protein has more health benefits than animal protein

If you aren’t a vegetarian, you might be itching to challenging me on this one. However, recent research as demonstrated that people who consume plant protein have lower rates of heart disease and high cholesterol, in part because it delivers protein without the fat. Additionally, plant protein doesn’t have methionine, an essential amino acid that, when consumed in excess, is associated with premature ageing and cancer. The type of meat that is associated with the highest rates of illness is red meat.
---

Myth #1: If you depend on plant-based protein, you have to pair foods at every meal

It is true that plant-based protein sources do not have all of the essential amino acids. It is also true that in order to get the necessary amino acids you have to eat a combination of foods – like rice and beans, pasta a peas or whole wheat bread and peanut butter. However, research shows that it is no longer neccesary for you to eat these foods at the same meal. The most important thing is that you eat a variety of foods, inlcuding those that complement each other over the whole day.

Myth #2: If you work out, you need  protein supplements in order to build muscle

It is completely possible to get all of the protein you need from your food, even if you follow a high-protein diet. A 5-ounce serving of beef, for example (much less than the average serving) already has 30 grams of complete protein.

Myth #3: Protein can’t turn into fat

Protein has energy just like dietary fat and carbohydrates. In fact, it has as many calories per gram as carbohydrates – four per gram. The body doesn’t like using protein for energy as much as it likes using carbohydrates and fat, but if there is a surplus of protein, it will be metabolized and stored as fat.

For this reason, it is important to consume just as much protein as your body needs, so as not to pack on the pounds in fat, instead of muscle.
Do you have any more myths or facts I haven’t mentioned here? Share below!

Top 5 Autumn Diet Foods



So all summer we have been told to be beach ready. Months have been spent getting out physique into peak condition. We’ve squatted for our swimwear and done Bokwa for our bikinis. But alas, summer time is over and our swimsuits go back into hibernation for another year.
For most, the dreaded autumn weight gain seems inevitable. Dark, cold nights and short sunless days make it all to easy to skip the gym and stuff yourself with delicious yet disasterous food choices. Nevertheless, this year can be the year you break the annual tradition of piling on the autumn pounds. Why not stay svelte until summer rolls around again?
So if you’re fighting the food battle each autumn, not to fear! I am going to tell you my top 5 favourite diet foods for this season. Also, feel free to comment below with your favourite fall recipes and share your own tips for staying slim this season. It it always great to hear personal experiences from readers.

Brussels Sprouts

Ok, I am going to put it straight out there. I know these little fairy cabbages are often a bit like marmite for most people, yet they are an incredible food to help you stay slim! We all know how important protein is both for maintaining muscle mass when working out as well as keeping cravings at bay in your diet. Did you know that those little green canon balls on your sunday roast have over ½ a gram of protein per sprout! Also each one is only about 10 calories. So they keep you fuller for longer but you consume less calories! Brilliant! Obviously frying them in butter with bacon isn’t going to be great for your diet. However, why not try them grilled or roasted with some thinly sliced garlic and a drizzle of olive oil? Yummy!

Pumpkin

Although everyone thinks of pumpkins with silly cut out faces and a candle stuck inside a huge percentage of people throw the pumpkin flesh (and seeds) away. Pumpkins are a great versatile autumn squash. Whether it be in soup or even sweetened, this orange beauty is not just for halloween. As it is rich with vitamins and minerals yet low in calories pumpkin is an excellent diet food. It is also full of beta-carotene which is a very important antioxidant.
Moreover, the seeds alone are magnificently packed with nutrients. Eating these super seeds naturally raises your metabolism, therefore helping you burn fat. Just take a look at some of the nutrients these little wonder foods are full of:
  • Protein
  • Fibre
  • Magnesium
  • Iron
  • Zinc
  • Potassium
  • Folate
  • Amino Acids

Garlic

Not only does garlic enhance the flavour of almost every meal but it has excellent anti bacterial qualities which help to reduce cholesterol. Also, garlic naturally suppresses your appetite. The strong smell of garlic stimulates the part of your brain responsible for feelings of hunger. The best thing is I personally can not think of one savoury dish that wouldn’t benefit from a little bit of garlic. However, if you want the garlic to be noticeable in your dish my personal recommendation is in this case a little does not go a long way. If a recipe calls for you to add one clove of garlic, add six. The only time you should ever add on clove of garlic is a recipe for “how to cook a clove of garlic”. Even then I would add two!

Chestnuts

Believe it or not, these little beauties are not just for threading a string through and bashing off one another in the playground at school. Unlike other nuts, chestnuts are an excellent source of vitamin C at a fraction of the calories. To help you stay fuller for longer they also have up to 4 grams of fiber per serving.Other benefits include promoting weight loss and controlling your blood pressure. Why not roast some up with your sprouts for an amazingly tasty side dish?

Tangerines

Obviously I had to get a fruit in the top 5 autumn diet foods. Out of all the fruits tangerines (as well as other members of the orange family) are a great staple for the autumn and winter months. Even my husband (who by no means is a nutritionist) swears by tangerines throughout the colder seasons. He eats them by the dozen to keep away cold and flu. As it seems, he’s not wrong either. As these little tasty fruits are filled with antioxidants they help to boost your immune system fighting off cold. They also help you to lose weight as at only 50 calories per fruit they can help satisfy your sweet tooth while suppressing your appetite.
To be fair, there are a vast amount of great diet foods available throughout the season. A great way to make the most of them is to shop locally at fruit and vegetable shops seeing what becomes available throughout the season. Sticking to soups and stews made from root vegetables with herbs and spices (to flavour rather than adding salt) is a great way to stay lean throughout the upcoming colder months. So instead of the inevitable autumn weight gain, stay fabulous in your favourite skinny jeans while keeping peak physique for when our bikinis come back.

7 Foods Sabotaging Your Diet Plan



So you’re on a mission to lose body fat and get leaner. You’ve got your workout all planned out and figure you are on track with your fat loss diet as well. The weeks begin to pass by and you aren’t quite seeing the results that you were hoping for.
What gives? How come you aren’t moving forward as hoped? And more importantly, what can you do to get back on track?
In some cases, it may simply be a question of certain foods sneaking into your diet plan that don’t belong there. Curious which may be holding you back?
 Let’s take a look at 7 foods that may be preventing you from seeing the fat loss results you desire.

Yogurt

The first food that you’ll want to be on the lookout for is yogurt. Take a good look at the yogurt you have at home. Just how many grams of sugar are in it? You might just be surprised with the answer.
You wouldn’t think that yogurt contains all that much sugar, but as soon as you start adding fruit flavoring to it, the sugar content gets driven upward. It’s not abnormal at all to find yogurts with 15 grams of sugar or more per serving. This is just too much if your goal is to lose body fat.
For more help choosing yogurts, check out this video:

Protein Bars

Protein bars are the next food to be extra careful about when adding to your daily diet. They might seem like a smart choice given they are high in protein and basically made for those who want to eat healthy. But alas, check the sugar content on them as well.
Most are nothing more than a glorified candy bar. If you can find a protein bar that contains no more than 2-3 grams of sugar per 100 calories, then it can be considered a safe bet. Most contain upwards of 20 or more grams, which is not considered diet-friendly in any way.
Looking for a healthy protein bar? Try Quest protein bars.

Ready-To-Make Oatmeal

Want to warm yourself up with a bowl of oatmeal? It might seem like a great choice. And, regular oatmeal is. But those packaged varieties? Not quite. Sugar is added to these as well to give the oatmeal more flavoring, which only means added calories and the fact that it’ll spike your blood glucose levels.
Instead, try flavoring your own oatmeal by adding some cinnamon on top or even stiring in a scoop of your favorite protein powder and a tablespoon of nut butter. This is a fast and easy way to prepare a very balanced breakfast meal.

Fruit Bars

Fruit bars, whether the cereal bars or the real fruit bars that claim to be made of 2-3 pieces of real fruit are not smart options if your goal is to maintain a healthy body weight or see fat loss.
The problem with both is that they are lacking in protein and will just cause a serious spike in blood glucose levels after consuming them. They won’t give you the satiety you need from a snack and if anything, may just lead you to consume even more calories.
If you are craving fruit, real fruit is the way to go. While it’s low in protein as well, it contains so many nutrients along with dietary fiber that you really can’t go wrong with this choice. Pair it with a protein source such as a tablespoon of nut butter and you’ll be all set.

Frozen Dinner Meals


Frozen dinner meals are widely popular among those who simply don’t have time to cook throughout the day. They come home after work and are looking for something that’s fast and easy – no prep work involved.
You might think that the Lean Cuisine you have in your freezer is a wise choice, but it falls short as well. First, it often doesn’t contain much more than 15-20 grams of protein, which for a meal, just isn’t enough.
Second, it’s also going to be lacking in the dietary fiber that you really need in your day. While it may contain some vegetables, it’s just not enough to really give you the satiety boosting benefits you need.
And finally, the healthy fat content is usually quite low. Remember, fat is not to be avoided. While you definitely don’t want to take in too much dietary fat, you do need some fat in your diet plan. This should come in the form of healthy oils, nuts, seeds, or avocadoes.

Milk


We already spoke about yogurt, but don’t let milk fool you either. This beverage that so many people have come to know as a healthy choice for those seeking strong bones actually provides over 10 grams of sugar per cup.
If you drink 3 glasses of sugar per day, this is over the female daily limit of 25 grams per day and very close to the male daily limit of 35 grams per day.
Of course it is important to get calcium into your diet, so consider finding calcium in alternative sources such as from leafy greens, broccoli, or canned salmon with the bones left in.
Here is more important info about milk to know.

Energy Drinks


Finally, last but not least, you need to be very aware of how many liquid calories you are taking in on a daily basis. These can really add up quickly if you aren’t careful and contribute to rapid weight gain.
Energy drinks are so popular right now but with many loaded with sugar, they are very comparable to that of soda. Steer clear or at the very least, choose a sugar-free variety.
Likewise, watch your daily dose of coffee, smoothies, or any other calorie containing liquid you consume. Your body doesn’t register liquid calories like it does solid food calories, therefore this energy usually just gets tacked onto your total daily intake.
So have a good look at your current diet plan. Are any of these foods making their way into your menu? If they are, be sure that you are doing something about it. Find smarter substitutes that will help you in your weight loss journey.