Reflex Myth Busters : Protein

Following on from our Myth Busters quiz, we have collated all the answers in this easy to read blog! 

of course it doesn’t! All meat does contain protein but there are so many other sources out there. Protein is present in dairy, fish, eggs, grains, legumes, nuts and seeds.

If you are looking for a ‘complete’ protein source - Meat, fish, whey, eggs, and some legumes like pea and soy will do the trick! They are considered complete as they contain all the essential amino acids required by the body to function effectively.

It will not! Protein aids with muscle protein synthesis (the process of muscle growth) within the body. Whilst consuming protein will aid with muscle growth and repair, it will not ‘make you bulky’.

False! To be considered a complete protein you need to have the essential amino acids present. There are 22 amino acids in total. Sounds like a lot doesn’t it? But don’t worry only 9 are classed as essential! *Phew* But this means that they cannot be produced naturally in the body and they must be consumed in your diet.

Soy and Whey both contain the 9 essential amino acids and are complete proteins but it’s all about levels and soy protein isn’t quite up to scratch!

It is not the same, they have different levels of amino acids. Soy protein has higher levels of arginine, phenylalanine, and tryptophan; Whereas whey protein has higher levels of leucine, isoleucine, methionine, and lysine. Science has shown there is association between lysine and muscle growth. As whey is considered to have a better base of amino acids… it’s the obvious choice!

Soy protein is seen as the cheaper alternative; it has a much grainier and stronger taste then whey protein and is often not processed to a sufficient degree. Now, stay with me here… Soy protein has been shown to obstruct the amount and rate of protein absorption in the body if not processed correctly, making it less efficient for muscle growth when compared to whey or pea.*  That’s why we NEVER USE SOY PROTIEN, unlike some of our competitors.

*https://link.springer.com/chapter/10.1007/978-1-4757-0022-0_20

False! Protein will help the normal growth and maintenance of muscle BUT it does not replenish the energy stores (glycogen) that you lose when intensely exercising. That’s what you need carbohydrates for; if taken with protein after exercising it has been shown to have multiple benefits for your muscles!*

When intensely exercising muscle, protein breakdown occurs and consuming 100g of carbs post workout has been shown to reduce this. Studies have also shown that providing you are taking the right amount of protein, the combination of the 2 macronutrients (protein and carbs) could be beneficial for muscle growth. Carbs are your friends!

*https://pubmed.ncbi.nlm.nih.gov/18059587/ .

False! If you have balance. The idea that protein causes ‘an upset stomach’ likely stems from the fact that protein takes longer to digest than carbs and when consumed in large amounts, it can leave you feeling ‘heavy’. High-protein diets could also lead to a lack of carbohydrates consumed (meaning that fibre intake would be lower), again causing discomfort. Life is all about balance!

The two main issues related to high-protein diets are kidney function problems and bone health issues. Both arguments are fairly dated and originated from studies using rats as subjects. Not cool!

Modern research shows that high-protein diets have no impact on the kidney function of normal healthy adults. In terms of bone health, science has shown the OPPOSITE of what was once believed; high-protein diets are beneficial to the maintenance of normal bones! To reassure you we also include digestive enzymes and friendly bacteria in lots of our products 😊

True! And while all cows can eat grass, unfortunately, not all cows do! They can be fed varied diets, some farmers choice grains, corn, soy, wheat or oats. The cow’s diet will have a big impact on the cow’s life and on the nutrient profile of the milk produced. A grass-fed diet means the milk produced may have increased levels of conjugated linoleic acid (CLA), heart-healthy omega-3 and vitamin B2, B7 and E levels!

We use cows from all over Europe but when it comes to our whey Isolate, we use Irish cows! Ireland has always been deep rooted in the grass-based production system with their fresh green fields, clean air and abundance of rain making it the perfect environment for dairy farming! Alongside this our famers have knowledge, passion and decades of experience to create an incredibly high-quality product* That’s why all our cows are grass-fed!

* https://www.thegrocer.co.uk/the-grocer-vision/innovation-and-tradition-two-unlikely-companions-driving-excellence-in-irish-dairy-production/650710.article?utm_source=Leadgen_Mailshot&utm_medium=email&utm_campaign=LID%20185430%20-%20Bord%20Bia%20-%20GRO%20Manufacturers%20-%20Leadgen%20Mailshot%20-%203%20December%20-%202020

False! Using your own body as resistance is an overloading stimulus for your muscle to not only gain strength, but also functional mass. Using proper resistance, nutrition and rest, you CAN gain muscle through bodyweight workouts. You can adjust your resistance - just because you can’t physically add or remove plates as you do with weight training, it doesn’t mean you can’t progress. Rather than adding weight, you adjust it. By changing the angle of your body or the momentum around a joint, you can create a different resistance for the muscles you want to train. For example, sumo squats instead of regular squats.

False! There are studies that show there is growing evidence that replacing animal proteins with more plant-based proteins can actually benefit your health!* There are great sources of vegan protein out there, in our Plant-Based Protein we use a blend of pumpkin, pea and rice! Remember pea is a complete protein! So of course, vegans can lift the same as meat eaters! #plantpowered

* https://www.popsci.com/plant-protein-healthier/

Myth Busters

Please note, this blog is not in any way an allergenic claim. For allergen information, please refer to individual product ingredients lists.

Feeling confident? Give the quiz a go here!

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