3 Common Myths About Protein
By Kelsey Chadwick, MS RDN
September 13th, 2023
Have you ever wondered if you are getting enough protein in your diet? Protein conversations seem ever-present, especially in the health and fitness community. Today, I’d like to talk about protein and debunk a few common myths you may have heard.
Myth: Protein’s only function is to build muscle
Protein is critical for our body to function properly. Proteins are large complex molecules, made up of amino acids. You may have learned in science class that amino acids are “the building blocks of protein.” Each protein is made up of chains of amino acids. There are 20 different amino acids that can be combined to create proteins. The sequence of amino acids determines the structure and function of the protein.
Out of the 20 amino acids, there are nine that are considered “essential.” They are labeled as essential, because the body does not have the ability to synthesize them and we must get them through our diet.
Besides providing the structure for our body’s tissues, protein also provides support in hormone synthesis, nerve function, fluid and electrolyte balance, chemical reactions, nutrient transport, making antibodies and enabling tissue regeneration and wound healing.
Myth: Protein should make up most of our energy needs
Protein is one of the three macronutrients we get our energy from, along with carbohydrates and fats. Despite what the media and popular fad diets preach, our protein needs do not comprise the majority of our energy demands. Healthy protein intake typically constitutes 10% to 35% of our daily energy needs. The remainder comes from carbohydrates and dietary fat, with carbohydrates typically representing about half of our energy needs. Remember, our body needs plenty of carbs to function well since they are our primary energy source.
Myth: Vegetarians do not get enough protein
We can meet our protein needs by consuming both animal and plant proteins. These foods include beans, lentils, nuts, seeds, tofu, tempeh, seitan, eggs, cheese, yogurt, chicken, beef, pork, fish and seafood. As I mentioned before, we must obtain the nine essential amino acids from our diet which are mainly found in animal proteins. Despite this, “there is no need to consciously combine different plant proteins at each meal as long as a variety of foods are eaten from day to day, because the human body maintains a pool of amino acids which can be used to complement dietary protein” (Marsh).
Protein is an important nutrient and should be part of an overall balanced diet. Aiming for a source of protein at most meals and snacks is a great way to meet your needs, but it is not necessary to have protein at absolutely every meal. No need for fancy supplements or high protein shakes or bars either. Here are a few examples of how to include protein into your diet.
Breakfast
Avocado toast with an egg on top
Oatmeal with fruit and nuts
Veggie omelet with wheat toast
Lunch
Quinoa power bowl with beans, tomatoes, feta, sweet potatoes, peppers and onions
Pasta salad with beans, olives, tomato, feta, celery, onions and peppers
Grilled turkey and cheese with avocado
Dinner
Chicken stir fry with mixed veggies
Stuffed peppers with ground beef or turkey, rice, tomatoes, peppers and cheese
Fish tacos with avocado and fresh salsa
Snacks
Apple with peanut butter
Trail mix
Greek yogurt with granola and berries
Cheese stick and crackers
Hummus and veggie sticks or pita chips