23 Mar 3 Myths About Protein That Every Woman Needs To Know
I have been scratching my head as to what I should write next, as I have so many ideas and don’t know where to start or what will bring the most value to you the reader.
I turned to my wife (Amy) as she always has an answer for me, and asked if she had any topics that she would find helpful to read about. To my surprise she had nothing and so I was back to square one. I then started pouring through my client emails to see if there were any re-occurring questions that seemed to be popping up. This to was also unsuccessful as a lot of them were very specific to the individual asking the questions and wouldn’t be of much value to a larger audience.
Getting frustrated, I took a break from trying to think of a topic and turned to Facebook and Instagram to post a little rant on my hatred towards influential “fitness experts” confusing their readers with misleading titles and blogs. While on Instagram I came across a comment on a forum that gave me that AH HA moment. The title you see above is what I came up with and is still, in my opinion, the single most (along with the fear of weight training, which I wrote an article on and can be read HERE) misunderstood topic when it comes to females and their pursuit to lose weight or journey to a bikini body.
I think it is time to finally lay rest to those myths and misconceptions and finally get you on the path to getting lean, losing body fat and feeling better than you ever have.
MYTH #1: Eating Protein will make you “Bulky”
90% of the time I receive an application from a new client looking to hire me as their online coach, they are looking to lose weight and tone up. I wont go into the frustration I get from seeing the term “tone up” as it is incorrect and the body never tones up. However, that frustration is for another day.
When I design the clients food plan, I inevitably get kick back from the amount of protein I am asking the client to eat, as they believe it will make them bulky and look like Arny.
This couldn’t be further from the truth and it is by far the biggest myth going around. Adding more protein to your diet will not make you look like a man and it will definitely not have you stacking on piles of muscle. The difference in our hormone make up alone makes this nearly impossible, however, lets just for shits and giggles say that your hormone profile is exactly like the 99.9% of guys that hit the gym and are looking to “get massive”.
Have you been to a gym lately and seen what most of those guys look like?
Most of them are doing thousands of biceps burls, hitting the bench press nearly every other day and occasionally getting underneath the squat rack.
Almost every one of them then race to the change rooms after their workout and pour liters of their favourite protein shake down their mouth as well as eat their Tupperware container full of grilled chicken and brocholli. All to ensure they hit that anabolic window to get the best gainz (yes I put a Z in gains.. sue me) all to take one step closer to their realising their dream shredded body. What is the reality though, what do you notice when you actually look around at these guys in the gym? Most of them are not even close to sporting an Arny like body, in fact many of them you wouldn’t even look twice at or consider them even close to being muscly.
The truth is, it is hard and I mean VERY hard for the body to put on muscle. If you think losing weight is difficult, I want you to understand that putting on muscle is infinitely harder. While weight loss is difficult, there are THOUSANDS more people around the world who have found success in their weight loss journey than those who have successfully achieved a muscular and Arny like physique.
So stop worrying that eating more protein will make you “bulky” as it is just not going to happen.
Myth #2: You Can Only Get Protein From Meat
When I complete a diet review for new clients, I routinely see they are not getting enough protein in their diet. This goes for men and women however when I mention this to my female clients, most of them think I am going to tell them that they will need to start consuming 4 chicken breasts, a lamb chop or two as well as a 300g rib eye steak each and every day.
This couldn’t be further from the truth and I want to clear a few things up so you can be on your way to starting your new meal plan today and losing body fat like a BOSS.
Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues (oooo la la, don’t I sound smart, nope just copy and pasted it from Wikipedia) that can be found in all kinds of food products. There are 100’s of amino acids, however, our body only utilises 22 of them and our body can produce all but 9 of these. Meaning, we need to consume these 9 essential amino acids to ensure our body functions, as it should. These amino acids can be found in meat based products, dairy, plants, grains and legumes.
This all means that you do not have to go out and slaughter a herd of cattle to feed your daily requirement of protein as you can get it from many different sources. My top recommendations for getting in more protein would be;
- Lean Meat Sources (Beef, Chicken, Pork and Kangaroo)
- Egg whites
- Nuts such as almonds, pistachios, cashews and walnuts (Be careful of their high calories)
- Seeds such as pumpkin, flaxseed and chia
- Protein powders (Super low in calories and very high in protein)
Myth #3: Eating Too Much Protein Is Bad For You
While technically you can eat too much protein, it is very unlikely. Just like you can drink too much water and die (don’t believe me, read this), the circumstances that need to arise for you to have too much protein in your diet is very rare in our day-to-day life.
You see, our body only needs a certain amount of protein each day and while this number varies depending on which study you look at, the rest of it is processed by our body and removed from the system (just a polite way of me saying you poo and wee it out). While our body is VERY good at storing excess body fat, it cannot store, use or absorb excess protein. While I wish it were around the other way, as it would make my life as a weight loss coach so much easier, the fact is your body will take what it needs and get rid of the rest.
It is this elimination of excess protein that most people are referring to when they say, eating to much protein is bad for you.
Organs such as the liver and kidneys play a vital role in the removal of these unwanted proteins, vitamins and minerals and in doing so it is believed that over working them will cause them harm. I am happy to put your mind at ease and say that there is little to no evidence to suggest that there are any adverse effects to these organs when having a high protein diet. The levels to which you would need to consume are so far above the daily recommendation of even the most aggressive body builder, that the everyday woman or man would never even come close to such an amount.
The benefits to eating more protein in your diet are endless and I could go on for days at just how much better you will feel and how much more effective your weight loss journey will be, if you could up your protein intake.
I hope this article puts your mind at ease about any concerns around protein, and you can now look to increase your intake and take some enormous leaps in your weight loss journey. Start with a little more each day and before you know it you will be hitting your daily protein needs and seeing the results you were looking for.
Don’t forget to keep hitting the gym, watching you overall calorie intake and get plenty of rest to keep your stress levels low and I guarantee you will begin to see the results you had been hoping for.