Dr. Jose Antonio
Myths about protein seem to never go away. Is 30 grams the most the body can digest in a singe meal? Does high protein damage your kidneys? What about bone minerals? Is plant-based protein as effective as animal protein? How much protein do you really need to build lean muscle? I ask the most trusted person in this space these and other questions related to protein intake and its effects on the human body.
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SHR # 2398 :: Dispelling Myths About Dietary Protein
Show Notes:
[2:21] Is protein bad for the kidneys?
- Dr. Antonio heard this myth first during the Reagan presidency.
- It is like the nutritional equivalent of the Flat-Earth hypothesis.
- The fathers of physical culture all advocated for nutrition and protein for proactive health approaches.
[6:38] The “you can’t digest more than 30 grams of protein at once” myth.
- Yes, you can.
- Some of the protein will go into muscle building while the rest of it will be used in other tissues or burned for energy.
- This whole myth stems from the peak synthetic response to protein dosing studies.
- Lowest effective dose for peak mTOR stimulation was 30-40 grams of protein.
[14:51] The “plant protein is just as effective as dairy, meat, etc” myth.
- The quality of protein matters more when consuming less than 1g/ lb of bodyweight of protein.
- It is possible to do bodybuilding with vegan protein shakes, but it is not advisable.
[19:36] Low end of amino availability will eventually lead to loss of lean mass.
[20:44] “Too much protein leeches minerals from bones?”
- NO!
- Dexa scans have disproven this myth.
- You aren’t adjusting the pH of the tissue by drinking a specific drink.
[32:23] Different degrees of protein intake.
- Higher intakes may not result in more lean mass, but they could help reduce fat mass.
[34:48] Can muscle be built in a deficit if protein is sufficient?
[39:50] Is overeating carbs due to the individual’s body craving a specific amount of protein intake?
Show Transcript SHR # 2398 :: Dispelling Myths About Dietary Protein
