Welcome back to our nutrition myths series! This series explores some common nutrition myths dietitians hear from clients and media. This time we will discuss some hot topics recently: the use of protein supplements, types of sugars, and eating less to lose weight.
Have a topic you’d like to see discussed? Let us know! Send us an email at info@onebitenutrition.com or head over to our social media pages on Facebook and Instagram.
Statement: Protein Supplements Build Muscle Faster
Trick Question – Fact AND Fiction!
It is true that protein is needed for muscle growth. What isn’t true is that more protein equals more muscle growth. As with most things in life, too much of a good thing can be a bad thing. Protein supplements are often used by both professional and recreational athletes. The amount of protein needed after exercise depends on your height, weight, gender, and the intensity and type of exercise completed. Work with your dietitian for a protein goal tailored to your needs.
When we engage in moderate to intense exercise that uses and pushes our muscles, we are creating small tears in the muscle fibers. Proteins are the building blocks to repair and grow muscle fibers. We also need to eat carbohydrates along with the protein. These carbohydrates create the energy for the protein to get to the muscles to repair and build them. Ideally, you want to eat this carbohydrate and protein snack within 30 minutes of finishing your exercise.
Another reason to limit how much protein you intake at one time is what happens with the excess protein. Our bodies can only utilize so much protein at one time, most adults can only use a maximum 20-30 grams of protein in one shot. The excess protein is either excreted through urine or the calories it contains are stored in fat cells. Consuming too much protein often, and for an extended time, can lead to kidney damage, kidney stones, GI issues such as constipation, increased risk for colon cancer, and increased risk for heart disease.
Here are some of our favorite post workout snacks! Again, check with your dietitian to see how much protein and carbohydrates will be most beneficial for you.
- Fruit (apple, banana, etc.) and nut butter
- Nut butter and jelly sandwich
- A glass of milk
- Fried egg and avocado on toast
- Tuna salad sandwich (or with crackers!)
- Cottage cheese and fruit (peaches, pineapple, etc.)
- Oatmeal with nut butter and nuts/seeds
Statement: Natural Sugars are Healthier Than Sugar Substitutes
Fiction!
There is a lot of talk lately revolving around “natural” sugars and artificial sugars.
Common “natural” sugars include:
- Cane Sugar
- Honey
- Date Syrup
- Maple Syrup
- Molasses
Now, for this topic, some clarification is needed. When we discuss true natural sugars, we need to also include the sugar in foods such as fruit and milk. Oftentimes, “natural” sugar is used in reference to the sugars used to sweeten other foods, such as the ones listed above. They are often used in place of artificial sweeteners/sugar substitutes, such as:
- Aspartame (Equal)
- Saccharin (Sweet N’ Low)
- Sucralose (Splenda)
- Stevia (Truvia)
Which one is better to use? Truth is… it depends on the individual. If you have a condition, like diabetes, then artificial sweeteners or sugar substitutes will benefit your blood sugars. Artificial sweeteners have a much lower glycemic index value (less impact on your blood sugar) than naturally occurring sugars. They are also lower in calories, if you are aiming for a certain calorie goal for the day.
Whether you choose to use a naturally occurring sugar or a substitute, the main thing to consider is how often you eat them. Neither option should be used in more than two or three servings per day. When your intake is higher than this, you are likely to start experiencing the negative side effects. Your nutrition goals and individual needs will determine what is healthiest for you. Our team of dietitians can give you personalized advice on which ones to use and how to limit your sugar intake.
Statement: Eating Less Will Always Lead to Weight Loss
Fiction!!
There is an age-old belief that eating less will automatically lead to weight loss, and that eating more will lead to weight gain. Fad and crash diets will often promote a very low-calorie intake. These diets often lead to drastic weight loss in the beginning, followed by a weight plateau and a regain in weight once you start eating a sustainable amount again (and possibly if you’re still eating the same!). When you lose weight too fast, you are likely losing muscle and water weight, not fat mass. These diets are not sustainable long term, and you will likely find it difficult to stick with it.
If you’re looking to lose weight, it’s important to do so safely. Ask your dietitian for advice on how to adjust your goals to support weight loss. If you don’t have a dietitian, don’t fret! We have an excellent team of registered dietitians ready to support you along the way.
It’s also worth looking into your personal reasons as to why you would like to lose weight. The answer to this question will also help you on your nutrition journey.
Eating too little can lead to some long-term health problems such as: malnutrition, gallstones, malabsorption, and constipation. More signs of low energy (calorie) intake include:
- mood swings
- hair loss
- brain fog
- brittle nails/dry skin
- fatigue
- loss of hunger cues
- feeling cold (especially when others aren’t)
- frequent illness
If you experience any of these symptoms, be sure to speak with your doctor and dietitian!
The Bottom Line
In our world where social media is at our fingertips 24/7, it can be hard to decipher whether the nutritional information you see is fact or fiction. This blog series was designed to put your mind at ease regarding these statements! We are always looking for blog ideas YOU are interested in and have questions about. Send your questions and ideas our way, you may see your suggestion highlighted on the next Nutrition’s Fact or Fiction installment!
We hope you’ve enjoyed learning a little bit about protein needs, the types of sugar and sugar substitutes, and eating too little calories. If you have more questions about these topics, reach out to our team of registered dietitians for individualized advice!
