Is eating protein overrated, is a protein drink compulsory after a workout and can plant protein help build muscle? For answers to these myths and more, see the first part of the Nutrition Myths section on protein beliefs.

Myth 1

Eating protein is overrated.

Partly true

Eating protein is as important as eating carbohydrates and fats, but in training circles in particular, protein is perhaps overrated. Protein is added to many foods and added protein makes food sound healthier.

It is recommended that 10-20% of the daily energy intake should be protein. This means that protein does not have to be eaten in large quantities all the time. When protein is consumed from quality sources, the amount does not have to be huge.

Myth 2

You need to eat enough protein at a time to absorb it.

Tarua

Basically, all protein is absorbed, whether you eat a little or a lot at a time. So the amount you eat has no bearing on absorption. Quantity has more to do with protein synthesis, i.e. the increase in muscle mass.

Myth 3

A protein drink is a must after a workout if you want to increase muscle mass.

Tarua

A protein or recovery drink after a workout is certainly not mandatory. If you're really hungry after a workout, a protein drink can help with the worst of the hunger, but a banana, for example, can do the same job. Protein after a workout can have a small benefit for muscle mass gain and recovery from exercise, but an equally large benefit is gained by eating a protein-rich meal shortly after a workout.

Myth 4

Vegetable protein does not provide all the necessary amino acids and therefore muscle mass does not grow with vegetable protein.

Tarua

When you eat plant protein from a variety of sources, your amino acid composition is adequately replenished. One source of plant protein may not provide all the essential amino acids, but by eating a wide variety of plant proteins, you can get enough of all the essential amino acids. However, vegans must also ensure that they have sufficient energy intake to provide enough energy to build muscle mass.

Myth 5

Milk protein is the best absorbed protein.

True

In particular, protein preparations made from milk whey are efficiently absorbed. If additional protein is needed, milk whey is the best option. However, all protein is well absorbed, so there is little justification for using whey alone for absorption.

Myth 6

Muscle-trainers need more protein.

True

Just three training sessions a week will increase your protein needs. However, the increase does not have to be huge and as little as 1.5 grams of protein per kilogram of body weight is enough. If muscle mass growth is to be maximised, the amount of protein needs to be optimised more carefully.

Myth 7

Too much protein makes you fat, just like any other food.

Partly fiction

If you eat more than you consume, eating protein will not save you from weight gain. However, protein makes you feel full faster, so it's harder to eat too much. What's more, although in theory the body can turn protein into fat, this doesn't happen very often. Converting protein into fat is an unnecessarily laborious process for the body. So weight gain is more likely to be caused by excess energy from carbohydrates or fats.

Myth 8

You cannot eat too much protein.

Fact and fiction

True in the sense that protein is not bad for a healthy person, and it is often difficult to eat too much protein because of the feeling of satiety it brings. However, too much protein can put a strain on the kidneys and cause excessive increases in blood sugar levels, for example in diabetics. Under no circumstances should the amount of protein in the diet be taken to extremes, as the body also needs carbohydrates and fats. As with many other aspects of nutrition, the saying 'moderation in everything' is very true for protein.