Today, I’m breaking down four nutrition myths in regards to all things protein! Read on to learn what the science has to say on plant-based protein, soy, and protein supplements.
Nutrition is a relatively new and emerging science. There is a ton of fresh information out there regarding nutrition, food, and wellness. There are also many people who deem themselves “experts” in this space who love to give advice on what you should be eating. Because of this, it can be overwhelming and confusing to dig through information to find answers to your nutrition questions. Lucky for you, that’s my job as a registered dietitian!
In the very first post of my Nutrition Myths series, I’m delving into myths surrounding all things protein. Raise your hand if you’ve heard any of these statements: Plant-based diets don’t provide enough protein. You need protein supplements after a workout. Soy protein may cause breast cancer. Collagen supplementation will improve your hair, skin, and nails. As an RD, I know I’ve heard my fair share, plus many more like them. Let’s get into the nitty gritty of these four myths, and break down the facts.
#1 – Plant-based diets don’t provide enough protein.
A balanced, well-planned vegan or vegetarian diet absolutely can provide enough protein. The key here is balanced. If you follow a plant-based diet, make sure to include plenty of plant-based protein sources in your meals and snacks daily! Some of my favorites include quinoa, legumes, and tofu.
Protein needs do vary individually, based on many factors including age, activity level, and preexisting health conditions. That said, many of us get more than enough protein each day without even trying! In general, an adequate amount of protein is 0.8-1.2 grams per kilogram of bodyweight per day. For a 130 pound woman, that equates to 47-71 grams of protein per day. A vegan could easily hit this range by eating 1 cup of beans, 1 cup of lentils, 1 cup of quinoa, and 1 cup of tofu in a day!
Verdict: A well-planned, balanced plant-based diet provides enough protein from food sources, including legumes, beans, nuts, and soy products.
#2 – You need protein supplements after you work out.
I’m not the only one who has seen people waltzing around the gym with their shaker bottle filled with a protein drink. Protein supplements come in all different varieties these days. There’s whey protein and casein protein from milk, as well as many vegan varieties from peas, hemp, rice, and soy.
But, are these protein supplements necessary after a workout, or any time, for that matter? For a majority of people who work out regularly, the answer is no. While you should be eating a meal or snack that contains protein within an hour of exercising, choose food first before supplements to refuel. One cup of Greek yogurt, a two-egg omelet, or a 3 oz of salmon are all perfect options, as they provide 15 grams or more or protein!
Verdict: There is no need to take protein supplements for the average person who works out up to an hour a day. Protein rich foods provide enough high quality protein to support muscle repair and growth.
#3 – Soy protein heightens breast cancer risk.
Soy is one of the most controversial foods of our time. Soy foods include tofu, tempeh, edamame, and soy protein isolate. It is low in saturated fat, contains fiber, protein, and important nutrients like calcium, iron, and potassium. Soy also contains phytochemical compounds, called isoflavones.
Soy isoflavones are phytoestrogens, which means they have a very similar structure to the hormone estrogen that our bodies produce. The skepticism revolving soy protein is largely due to these compounds and their potential effect on the body as promoting hormonal cancers, especially breast cancer. In the past, we thought that soy isoflavones bind to estrogen receptors in the same way as the estrogen hormone. We now know that they bind differently, and have different functions than estrogen (1).
The research has shown that soy consumption does not increase risk of breast cancer. Lifelong soy consumption may in fact lower the risk of breast cancer! Studies that looked at Asian women who eat soy throughout their lives have found this connection (2).
While moderate amounts of soy foods in the diet have no effect of breast cancer risk (and may decrease risk), the same cannot be said for soy protein supplements. These supplements are much higher in isoflavones than tofu, tempeh, or edamame. Right now, there is not enough research to show whether these supplements have any effect on breast cancer risk. For now, I recommend taking them in moderation, like all things in our diets.
Verdict: Moderate consumption of soy foods are safe and may actually help reduce breast cancer risk in certain populations.
#4 – Collagen supplementation will improve your hair, skin, and nails.
Collagen is one of the trendiest food products on the market these days. It’s touted for improving nail strength, hair length, reducing wrinkles, and eliminating joint pain. But what is it? Collagen is connective body tissue protein – think bones, skin. tendons and ligaments. It’s the most abundant protein in the body, making up about 30%. The collagen supplements we ingest are made from cooking the tendons, ligaments, skin, and bones of animals, then drying them into a powder form (3).
Collagen contains 19 amino acids, which are the building blocks of protein. In particular, collagen includes glycine, proline, and hydroxyproline. It is difficult to obtain the amino acid hydroxyproline from other protein sources. The thought is that collagen supplements, which contain hard-to-get hydroxyproline, will lead to higher endogenous collagen production. Increased collagen production is thought to improve hair, skin, and nails, as well as joint pain.
How it all Breaks Down
Unfortunately, we don’t get to choose what the amino acids do in our bodies. When we take a collagen supplement, the protein is broken down into single amino acids (or very small chains) when it is digested and absorbed. The individual amino acids may not be used for collagen production at all! Just like “spot training” doesn’t work to tone specific areas of your body, the body will prioritize where the amino acids are needed. We cannot alter this process by taking collagen supplements.
While some studies have shown beneficial results of collagen supplements on skin health and joint pain (4, 5, 6), there are no long term studies to support these results. It’s also important to note that many of the current studies have limitations, such as small sample size. Also, be sure to look at who is funding the studies you read – they are often funded by the collagen industry, which poses a conflict of interest.
Verdict: There is not enough research to show collagen supplements support endogenous collagen production, and the amino acids from collagen supplements will be used as the body needs.
I hope you guys loved reading this post about protein nutrition myths! I would love to hear what myths are on your mind, so I can break them down in another Nutrition Myths post in the future.
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