4 protein myths revealed

muscle building

Why protein The preferred macronutrient for many strength athletes is, is obvious, because this is not only essential for the muscle buildingbut also usually comes in the form of the most delicious foods therefore. Who wants to give up his T-bone steak or a spicy chicken curry? But there are some people who unconsciously kill us by confronting us with the most abstruse myths about protein consumption that are not even necessarily identifiable as such. So that you can continue to live without guilty conscience, we clear up in the context of this article with the four most common myths around the protein consumption.

Myth 1 - Protein damages your kidneys

"Do not overdo it with all your protein shakes, it'll just ruin your kidneys." Most of us have heard that phrase so inflationary many times over the course of their training career that they could almost retire if they lose one Euro each time got thrown into our personal Phrasenschwein. At this point we can legitimately ask ourselves why this myth persists so stubbornly, because usually every legend contains at least a grain of truth. Once again, we want to approach this question from an evolutionary biological point of view, because especially our ancestors, depending on the availability of diverse food sources, at times only subsisted on proteins and fat. It is therefore obvious that our body can handle large amounts of protein in the normal case, without this, so to speak, destroys itself. This obvious finding is supported by numerous studies that examined, for example, the impact of protein consumption of 4 grams per kilogram of body weight per day. The bottom line is that these studies conclude that even a relatively high intake of protein in healthy people has no negative impact on the blood count or kidney health. Where the myth comes from, however, is not entirely clear. However, it is reasonable to suppose that these are based on the knowledge that the consumption of high amounts of protein puts a considerable strain on the kidneys of people who already have known or undiagnosed organ damage. If, on the other hand, there is no previous damage, you can confidently leave this myth in the land of legends and hope that one day you will get your pig filled with phrases.

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Myth 2 - Protein makes your bones brittle

For some unknown reason, there are some doctors and scientists in our latitudes who seemingly put up with falsehoods without batting an eyebrow, or leaving them unmentioned without questioning them. One of these untruths is the widespread myth that high protein consumption is detrimental to bone structure. However, that this myth in no way corresponds to the reality, according to various studies by renowned scientists. Of particular interest in this context is a US study by the Grand Forks Nutrition Research Center on the impact of protein consumption on bone structure. In the course of the study, the scientists involved found that no conspicuous biomarkers could be identified that had a negative impact on the condition and development of the bone structure. In addition, it has been scientifically proven that high protein consumption can improve the absorption of calcium in the gastrointestinal tract, which in turn is positive for the tissue structure of the bones. This effect is confirmed, inter alia, by a study by the Boston-based Harvard Medical School through reliable evidence.

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Myth 3 - Through protein-rich diet you are gaining

Wait a minute, is not that exactly what we want in our muscle building efforts? Yeah right, because the calculation according to the combination of strength training, a calorie surplus and also a high protein consumption makes our muscles grow. That we should increase it should be obvious. It is simply nonsense that a person would gain weight through the pure consumption of a certain macronutrient regardless of all the other accompanying circumstances, because the decision on whether to increase or decrease falls in the energy balance. If this is positive, we increase, but if it is negative, we lose weight. As so often, this myth does not come from the spiritual environment of the sport, but from the countless lifestyle magazines, which like a prayer wheel every week drive a new symbolic sow through the village, which is allegedly responsible for the overweight in our society. As a goal, these editors had of course faster than the police allowed the meat consumption identified, which is of course inseparable from the intake of proteins. In detail, the diligent scribblers have most likely excluded that meat can also contain fat and is usually not consumed without side dishes and then in non-standard quantities by people with different habits. The horse's foot should be clearly visible at this point, so you do not have to worry about this artificially constructed myth.

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Myth 4 - High protein intake causes bad body odor

For the sake of variety, we turn to a myth in the end, to which on closer inspection actually something is, although the cause is usually not to look for the protein itself. The myth that brands the protein as the sole culprit is due to the fact that many strength athletes, especially in the definition phase not only take a lot of protein, but also in turn reduce their carbohydrate and fat intake partly drastically. It is precisely this crucial aspect that can lead to a sweet-musty body odor, which unfolds especially when sweating. The reason is that the organism lacks important energy sources in the form of fat and carbohydrates, so that it is forced to resort to ketone bodies, which contribute to the formation of unpleasant odors as part of their metabolism. The solution is as simple as it is ingenious, because all you have to do is raise your fat and carbohydrate intake so that your body can use it energetically. The body odor has nothing at all to do with protein consumption.


Hardly any other sport is characterized by such grave struggles and is plagued with such a rat tail of myths, as the strength sports. However, after reading this article, you should have taken with you some insights that will help you to go your own way, and not let you be unnerved by the countless half-truths that assail you from every side. Eat enough protein and ideally help to eliminate the nonsense associated with many a myth once and for all.


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