{"id":74140,"date":"2025-01-27T03:16:23","date_gmt":"2025-01-27T11:16:23","guid":{"rendered":"https:\/\/kyla.com\/p\/?p=74140"},"modified":"2025-01-27T03:28:12","modified_gmt":"2025-01-27T11:28:12","slug":"five-protein-myths-debunked-what-you-really-need-for-optimal-health","status":"publish","type":"post","link":"https:\/\/kyla.com\/p\/blog\/five-protein-myths-debunked-what-you-really-need-for-optimal-health\/","title":{"rendered":"Five Protein Myths Debunked: What You Really Need for Optimal Health"},"content":{"rendered":"\n

Protein<\/strong> is life. It\u2019s as essential to survival as air or water. Protein<\/strong> does more than just build muscle. It strengthens your immune system while keeping your hair, skin, and organs healthy. <\/p>\n\n\n\n

Some experts believe most Americans get enough protein<\/strong>. However, many of the most popular high protein foods<\/strong> like fast food burgers or highly-processed luncheon meats are loaded with salt and fat. So how much protein<\/strong> do you really need? Read on to discover some unfamiliar sources while five myths about protein<\/strong> are debunked.<\/p>\n\n\n\n

How Much Protein<\/strong> Is Too Much?<\/h3>\n\n\n\n

Compared to people in many other countries, Americans get plenty of protein<\/strong>. Government surveys show that, for example, males aged 18-59 exceed daily requirements. According to the United States Department of Agriculture, this is partly because over two-thirds of protein<\/strong> intake by adults is estimated to come from animal sources like eggs, meat, milk, and other high protein foods<\/strong>. Just one-third comes from plant-based protein<\/strong> including legumes, nuts, seeds, and soy. <\/p>\n\n\n\n

Protein<\/strong> needs vary. An athlete has different requirements than someone who sits at a desk eight hours a day. At the very least, adults should get one-third of a gram of protein<\/strong> per pound of body weight. That means someone who weighs 125 pounds will need about 45 grams of protein<\/strong> per day. That\u2019s the equivalent of one-and-one-half cans of tuna in water. Someone who weighs 170 pounds needs about 60 grams of protein<\/strong> – or around eight ounces of a boneless, skinless chicken breast. Of course, no one should get all of their protein<\/strong> from just tuna or chicken or any single source. <\/p>\n\n\n\n

Someone who lifts weights regularly needs more protein<\/strong> – as much as twice what a sedentary adult requires. This is also true for endurance athletes like marathon runners or tennis players.<\/p>\n\n\n\n

Often overlooked is that older adults need to consume more protein<\/strong> – even if they are relatively inactive. That\u2019s because everyone loses muscle mass as they age. Increasing protein<\/strong> consumption can slow this process. Building muscle for older adults isn\u2019t just about fitness. It\u2019s also about falls. Seniors who lack muscle mass or do not have sufficient strength are at a higher risk for falling. They also have longer recovery times if they break a bone compared to older adults who lift weights. Even sedentary seniors should strive for around half a gram of protein<\/strong> per pound. That means an adult who weighs 150 pounds needs more than 75 grams of protein<\/strong>. This number naturally increases for active adults. <\/p>\n\n\n\n

The key is getting protein<\/strong> from a wide variety of sources, not just familiar high protein foods<\/strong> like steak and eggs but from plant-based protein.<\/strong> If you\u2019ve been feeling fatigued or irritable lately, it could be due to a protein<\/strong> deficiency. Other symptoms include brittle hair and nails along with swelling in your legs, feet, hands, and\/or abdomen. The challenge is that any of these symptoms could indicate another underlying issue. It\u2019s important before embarking on a new diet or other lifestyle changes to uncover hidden health obstacles – silent signs your body is not functioning optimally. Before you make any dietary adjustments, make sure there aren\u2019t any obstacles that could derail your progress. <\/p>\n\n\n\n

Your first step before beginning a fitness and diet journey needs to be a simple at-home test from Kyla<\/a>. Instead of binging on high protein snacks<\/strong> or looking into the best protein powder<\/strong> for weight loss, download Kyla\u2019s free app<\/a>. That\u2019s because Kyla can do more than just help with your nutritional needs. On the app you will discover your baseline, track your progress, and take charge of your wellbeing. Start with a free health risk analysis. Then you can set personalized goals and daily actions that will keep you on track.<\/p>\n\n\n\n

On the web<\/a> or on the app, complete a simple questionnaire. This will allow you to access Kyla\u2019s proprietary risk engine<\/a> and their AI-driven analysis that can extend your lifespan<\/strong> by reducing your health risks. After downloading the app, you\u2019ll be invited to answer a few simple questions. You can also complete a simple questionnaire online<\/a>. Then you\u2019ll be able to order the best at-home test for you. This test will look at many things that can be affected by inadequate or unhealthy protein<\/strong> sources like inflammation, blood sugar, and hormone levels, along with kidney, liver and heart health.  While many companies charge hundreds of dollars for similar tests, Kyla\u2019s is just $99. It may be covered by your insurance and you can also order it online<\/a>. <\/p>\n\n\n\n

After receiving your test kit, follow some simple instructions and collect your sample. Then mail it back to Kyla postage free. You\u2019ll quickly receive the results and be invited to participate in Kyla\u2019s Anti-Aging program<\/a>. Not only does this program deliver the latest in longevity research<\/strong> but you\u2019ll even get a free estimated life expectancy<\/strong>. <\/p>\n\n\n\n

As you adopt new eating patterns, it\u2019s important to know some of the misinformation about food – including macronutrients like protein<\/strong>. Here are five myths. <\/p>\n\n\n\n

Myth Number One: Too Much Protein<\/strong> Will Damage Your Kidneys<\/h3>\n\n\n\n

One of the more persistent and even dangerous protein<\/strong> myths is that eating too much protein<\/strong> can cause kidney failure. This belief is partly connected to the fact that those with kidney disease often have to be careful about protein<\/strong> consumption because the organ can no longer adequately metabolize it. Although Americans do consume large quantities of protein<\/strong>, it\u2019s often from low quality, high protein foods<\/strong> like fast food, microwaveable meals, and ultra processed meats. This type of diet is a contributing factor in the rising rates of obesity in the U.S. –  and being overweight increases your risk for a whole host of lifespan<\/strong> shortening conditions including chronic kidney disease. <\/p>\n\n\n\n

However, most of the data connecting protein<\/strong> consumption to renal failure is from studies that were conducted decades ago with participants who were already in poor health. More recent examinations of healthy adults consistently demonstrate that even when participants exceed the recommended amounts of protein<\/strong> consumption their kidneys remain unharmed. <\/p>\n\n\n\n

As one 2017 analysis pointed out, \u201cChronic kidney disease has a prevalence of approximately 13% and is most frequently caused by diabetes and hypertension. Daily red meat consumption over years may increase chronic kidney disease risk, whereas white meat and dairy proteins<\/strong> appear to have no such effect, and fruit and vegetable proteins may be renal protective.\u201d In other words, both white meat (like chicken or seafood) and dairy products along with plant-based protein<\/strong> may actually protect your kidneys. <\/p>\n\n\n\n

A 2024 analysis of multiple studies looked at myths surrounding protein supplementation, including protein powder, protein snacks, <\/strong>and protein drinks. <\/strong>Examining research focused on \u201chealthy, exercised-trained individuals,\u201d it looked at a study where participants had \u201cdaily intakes of dietary protein<\/strong> greater than the current recommended dietary allowance (RDA).\u201d <\/p>\n\n\n\n

However, when researchers examined changes in health, glycemic control, body composition, and fat loss, even when protein<\/strong> intakes were nearly six times what the RDA recommends, the study showed that it was \u201c\u2026well tolerated with no significant changes in clinical safety markers.\u201d The excess protein<\/strong> didn\u2019t increase participants total cholesterol and didn\u2019t alter common markers of kidney function. <\/p>\n\n\n\n

The 2024 study also analyzed earlier research conducted with male bodybuilders who consistently consumed several times the recommended amounts of protein<\/strong> over the course of two years. It showed they too did not have any alteration in their kidney or liver function. Of course, if you’re worried about kidney or liver health, Kyla\u2019s at-home testing<\/a> will let you know in just a few days if those organs are functioning optimally. You\u2019ll also receive information on inflammation markers that could indicate cancer risk, along with details on deficiencies of vitamins D, B6, and B12 – all of which can cause fatigue symptoms similar to not having enough protein<\/strong> in your diet. <\/p>\n\n\n\n

Myth Number Two: Only Bodybuilders and Athletes Need To Worry About Their Protein<\/strong><\/h3>\n\n\n\n

Because protein<\/strong> consumption is so often commonly connected to building muscle, it\u2019s easy to assume that anyone who doesn\u2019t aspire to be a world class bodybuilder shouldn\u2019t worry about the macronutrient. Of course this is wrong. Protein<\/strong> is vital for anyone who wants a healthy lifespan<\/strong> – a healthspan with decades of disease-free living. That\u2019s because you need to consume adequate amounts of protein<\/strong> so that your body will produce infection-fighting antibodies. Without enough protein, small cuts will take longer to heal and your nails and hair will be brittle. Even bone health is dependent on protein<\/strong> – which is why it\u2019s so important for older adults concerned about fractures and osteoporosis.<\/p>\n\n\n\n

Because protein<\/strong> takes longer to digest, it doesn\u2019t spike your blood sugar the way carbohydrates can. So if you or a family member are at risk for diabetes, a high-protein<\/strong>, low carb diet can help. High protein snacks<\/strong> like nuts can also help – there is even low-sugar, low calorie protein powder for weight loss<\/strong>.<\/p>\n\n\n\n

As registered dietician Katherine Gerber pointed out to UT Physicians, \u201cProtein<\/strong> is trending due to the rise in popularity of high-protein<\/strong>, low-carb diets. Often, people are using these diets for weight loss, to control their diabetes, and other various health concerns.\u201d Protein can be more satisfying and leave you feeling fuller longer. \u201cThis can help people on their weight loss journey by curbing unwanted snacking, cravings, and overeating,\u201d Gerber pointed out. In short, anyone who cares about their overall health, their blood sugar, or their weight should care about protein<\/strong>.<\/p>\n\n\n\n

Myth Number Three: You Have To Be A Meat Eater To Get Sufficient Protein<\/strong> <\/h3>\n\n\n\n

Protein<\/strong> is considered an essential micronutrient. That\u2019s because it delivers 20 amino acids<\/strong> \u2014 vital macromolecules that are used for the construction of new proteins that keep us alive. Of the 20 amino acids<\/strong>, nine are called \u201cessential\u201d because our bodies are unable to make them and must rely on outside sources. Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine can also not be created quickly enough to deliver normal cellular repair and growth. <\/p>\n\n\n\n

Most people associate high protein foods<\/strong> with animal products like meat, dairy, or eggs. The truth is animal protein delivers 20 amino acids<\/strong> including the nine considered essential. Animal protein<\/strong> is also considered a high quality source of digestible protein. This means your body can quickly access it for energy and cellular repair. However, vegetarians have a wide variety of plant-based protein<\/strong> sources available to them. Legumes and soy products are considered good sources of digestible protein. Keep in mind that cereal proteins lack some essential amino acids<\/strong> and aren\u2019t considered digestible proteins<\/strong>. In fact, plant proteins<\/strong> lack essential amino acids<\/strong>. That\u2019s why it\u2019s so important for vegetarians and vegans to overcome this by eating a diverse diet. Consuming a wide variety of fruits, vegetables, nuts, legumes, and whole grains can provide all of the essential amino acids<\/strong>.<\/p>\n\n\n\n

Myth Number Four: Too Much Protein<\/strong> Will Make you Fat<\/h3>\n\n\n\n

There\u2019s no getting around it. Excess protein<\/strong> – or excessive amounts of anything you consume – will be stored as fat. However, the difference between calorie-dense, simple carbohydrates like snack cakes or french fries, is that protein<\/strong> is slow digesting and often low-calorie. While some who are overweight may consider the best protein powder for weight loss<\/strong>, dieticians often put clients on high-protein<\/strong>, low-carb programs that incorporate a wide variety of healthy food. Studies suggest that when combined with an exercise program (including resistance training), higher amounts of low-calorie high protein foods<\/strong> can stimulate fat loss. Studies suggest that this type of program can also increase muscularity while reducing the risk for a variety of lifespan<\/strong> shortening conditions like type 2 diabetes, high blood pressure and yes, chronic kidney disease. <\/p>\n\n\n\n

Many people who adopt high protein<\/strong> diets note that they no longer have problems controlling their blood sugar. In one 2012 study, higher protein<\/strong> consumption was associated with an increase in lean body mass while numerous studies have supported the theory that when combined with weight training, protein<\/strong> consumption can reduce body fat and increase muscular development. Overeating saturated fat or simple carbs will cause more body fat gain than increasing protein<\/strong> consumption.<\/p>\n\n\n\n

Myth Number Five:  All Protein<\/strong> Is the Same<\/h3>\n\n\n\n

protein; amino acids; high protein foods; plant-based protein; high protein snacks; whey protein powder; plant based protein powder; protein powder for weight loss; best protein powder for weight loss; organic protein powder; protein snacks; best protein bars; protein drinks; casein protein; whey protein; pea protein; longevity, lifespan<\/p>\n\n\n\n

There are a wide variety of proteins<\/strong> available, whether as protein snacks<\/strong>, protein drinks<\/strong> or other supplements. Different types of proteins<\/strong> fulfil  different needs. For instance casein protein<\/strong> is slower to digest which can be beneficial if taken at night. However, whey protein<\/strong> is better before working out. Both are derived from milk and contain all of the essential amino acids<\/strong>, <\/p>\n\n\n\n

Whey protein powder <\/strong>and casein protein<\/strong> are actually byproducts of cheese production. When cheese is produced, milk is heated and enzymes or acids are added. This causes casein in the milk to become a solid while it separates from the liquid – which forms whey protein<\/strong>. After being washed and dried, this protein is added to a variety of supplements like a protein powder for weight loss<\/strong> or protein snacks<\/strong>. The remaining solids are washed and dried. These curds of casein can then be used as a protein powder<\/strong> or added to cottage cheese or other dairy products.<\/p>\n\n\n\n

Although your body transforms protein<\/strong> into amino acids<\/strong>, the speed at which this occurs varies. If you\u2019re going without food for a while (as you would when you\u2019re sleeping) then casein protein<\/strong> is ideal. That\u2019s because it circulates in your blood for up to five hours. However, whey protein<\/strong> is absorbed in less than two hours – which makes it perfect for pre-workout protein drinks<\/strong>. Whey is also ideal for resistance training because it has a higher leucine content – the essential amino acid<\/strong> responsible for initiating muscle growth.<\/p>\n\n\n\n

It\u2019s important to try a variety of proteins<\/strong> whether as food or supplements. That way you\u2019ll learn the right ones for you. Adapting your diet to your changing needs is an important part of extending your life expectancy<\/strong>. Kyla is laser-focused on lengthening longevity.<\/strong> Thanks to their revolutionary Anti-Aging Program<\/a>, the secrets to a long and healthy life are literally at your fingertips. <\/p>\n\n\n\n

Of course, diet alone won\u2019t provide a lengthened lifespan<\/strong>. Exercise, real-life socializing, fulfilling work, and adequate sleep are also important. Remember, Kyla is your path to lifelong vitality<\/a>. In just three months, you\u2019ll see how far you\u2019ve come \u2014 because a healthier, longer life starts with Kyla. Download the app<\/a> and begin your transformation today! <\/p>\n\n\n\n

Sources<\/strong>:<\/p>\n\n\n\n

    \n
  1. Hoy MK, Clemens JC, Moshfegh A. \u201cProtein Intake of Adults: What We Eat in America, NHANES 2015-2016,\u201d Beltsville (MD): United States Department of Agriculture (USDA. January 2021. https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK589212\/<\/a><\/li>\n\n\n\n
  2. Powers, Vicki. \u201cThree Common Protein Myths,\u201d UT Physicians. April 3, 2024. https:\/\/www.utphysicians.com\/three-common-protein-myths\/ <\/li>\n\n\n\n
  3. Antonio, Jose et al. \u201cCommon questions and misconceptions about protein supplementation: what does the scientific evidence really show?\u201d Journal of the International Society of Sports Nutrition. April 16, 2024. https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11022925\/<\/a><\/li>\n\n\n\n
  4. Kamper AL, Strandgaard S. \u201cLong-term effects of high-protein diets on renal function,\u201d  Annual Review of Nutrition. August 21,  2017. https:\/\/pubmed.ncbi.nlm.nih.gov\/28637384\/<\/a><\/li>\n\n\n\n
  5. Bray, George A et al. \u201cEffect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial.\u201d JAMA. January 4, 2012. https:\/\/pubmed.ncbi.nlm.nih.gov\/22215165\/<\/a><\/li>\n\n\n\n
  6. Joye, Iris. \u201cProtein Digestibility of Cereal Products.\u201d Foods (Basel, Switzerland). June 8, 2019. https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6617089\/#:~:text=Proteins of cereals and pseudocereals,study and\/or its environment.<\/li>\n\n\n\n
  7. Tyrrell, Kelly April. \u201cThe Protein Myth: Getting the Right Balance,\u201d American Chemical Society. April\/May 2018. https:\/\/www.acs.org\/education\/chemmatters\/past-issues\/2017-2018\/april2018\/the-protein-myth.html <\/li>\n\n\n\n
  8. Richmond, Christine. \u201cSigns You’re Not Getting Enough Protein,\u201d WebMD. August 31, 2024. https:\/\/www.webmd.com\/diet\/ss\/slideshow-not-enough-protein-signs<\/a><\/li>\n<\/ol>\n\n\n\n

    Van De Walle, Gavin\/ MS, RD. \u201cWhat’s the Difference Between Casein and Whey Protein?\u201d Healthline. July 3, 2023. https:\/\/www.healthline.com\/nutrition\/casein-vs-whey<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    Protein is life. It\u2019s as essential to survival as air or water. Protein does more than just build muscle. It strengthens your immune system while keeping your hair, skin, and organs healthy.  Some experts believe most Americans get enough protein. However, many of the most popular high protein foods like fast food burgers or highly-processed […]<\/p>\n","protected":false},"author":1,"featured_media":69110,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[{"id":40,"name":"Anti-Aging","slug":"longevity","link":"https:\/\/kyla.com\/p\/blog\/category\/longevity\/"},{"id":193,"name":"Supplements","slug":"supplements","link":"https:\/\/kyla.com\/p\/blog\/category\/longevity\/supplements\/"}],"tags":[514],"featured_image_url":"https:\/\/s3.us-east-1.amazonaws.com\/kyla.com-wordpress\/p\/wp-content\/uploads\/2024\/11\/14065234\/shutterstock_2452653549-2-scaled.jpg","_links":{"self":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/74140"}],"collection":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/comments?post=74140"}],"version-history":[{"count":2,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/74140\/revisions"}],"predecessor-version":[{"id":74148,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/74140\/revisions\/74148"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media\/69110"}],"wp:attachment":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media?parent=74140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/categories?post=74140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/tags?post=74140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}