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  1. Why is protein important in the diet?
  2. Myth 1. The more protein, the faster the muscle growth
  3. Myth 2. Plant protein doesn't count
  4. Myth 3. Whey protein is essential
  5. Myth 4. Protein only for training
  6. Myth 5. Protein cannot be overdone

WHY IS PROTEIN IMPORTANT IN THE DIET?

It is estimated that people who regularly train should consume more protein than those with a sedentary lifestyle. Depending on the type of physical activity, the recommended intake is between 1.4 and 2.2 g of protein per kilogram of body weight.

Protein plays a key role in muscle building, regeneration and maintaining a healthy metabolism. It is essential for both those building muscle mass and those reducing body fat. However, there are many myths surrounding protein - it is time to dispel them!

MYTH 1. THE MORE PROTEIN, THE FASTER THE MUSCLE GROWTH

This is one of the most common myths among people in training. It is a fact that athletes need more protein, but excess protein will not accelerate muscle growth. The body will use as much protein as it needs - the rest will be excreted or converted into energy. The optimum amount is a maximum of 2.2 g of protein per kilogram of body weight per day.

MYTH 2. PLANT PROTEIN DOES NOT COUNT

This is not true. Although animal products contain a complete set of amino acids, a well-composed plant-based diet can also provide all the necessary ingredients. Simply combine different sources of protein, such as legumes with cereal products. Plant protein also counts towards the daily supply!

MYTH 3. WHEY PROTEIN IS ESSENTIAL

Whey protein is a convenient supplement, but it is not essential. You can just as well get enough protein from your daily meals - meat, dairy, fish or eggs. A protein supplement is a convenience for those who do not have time for a full meal after training, but it is not a mandatory part of the diet.

MYTH 4. PROTEIN ONLY DURING TRAINING

Contrary to appearances, protein is worth consuming regularly throughout the day, not just before or after training. An even ro1TP1nation of protein in meals supports muscle regeneration and development. A well-balanced breakfast, lunch and dinner with protein will ensure stable energy levels and better training results.

MYTH 5. PROTEIN CANNOT BE „OVERDONE”

Too much protein can be counterproductive. Excess puts a strain on the kidneys and can cause dehydration, constipation or digestive problems. A balanced diet that includes carbohydrates, fats, fibre and vitamins in addition to protein is best.

Not sure how much protein you need? Get help from a personal trainer at Just GYM - many have a dietary background and will help you plan a menu to suit your training goals.