Nutritionist: Eating the Wrong Protein Makes Muscle Gain Difficult, Warns 3 Groups

Consuming protein is not just about quantity but also quality, according to nutritionist Tseng Chien-ming. He explains that high-quality proteins, like those found in eggs, milk, fish, and meat, are crucial for building muscle, repairing cells, and boosting immunity. For vegetarians, soy products such as tofu and edamame are excellent sources.

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If you imagine the body as a house under repair, protein is the brick for repair.

Conversely, relying on common carbohydrates like white rice, noodles, and bread for protein intake provides only "ordinary protein" with limited bioavailability. This can hinder muscle maintenance, cell repair, and immune function. Tseng emphasizes that these carbohydrate-rich foods should not be the primary protein source.

Tseng specifically warns three groups about their protein intake. Elderly individuals, who often prefer light meals like congee, may miss out on essential high-quality protein, leading to muscle loss and weakness. He suggests pairing congee with steamed eggs or tofu, or having unsweetened soy milk.

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High-quality protein (high biological value protein): This is like a 'complete, strong, high-quality brick.' The body absorbs it extremely well, with very high utilization, and can directly use it to build muscle, repair cells, and enhance immunity.

For those aiming to lose weight, drastically cutting food intake can lead to the loss of valuable muscle mass, slowing down metabolism and increasing the risk of weight regain. A balanced meal might include a sweet potato with a tea egg, or chicken breast or tofu added to a salad.

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Ordinary protein (low biological value protein): This is also a brick, but it's a 'chipped or incomplete brick.' The body cannot use it alone to build the house; it can only serve as an auxiliary.

Kidney patients, often advised to limit protein, should prioritize high-quality sources like fish, meat, eggs, and tofu within their allocated intake. Filling up on rice and noodles instead of these nutrient-dense options can lead to fatigue and strain the kidneys.

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Elderly people who fear aging and weakness: Elderly people often feel that eating lightly is enough, and their breakfast favorite is congee with pickled vegetables and stir-fried vegetables. Although this meal fills them up, it contains almost no high-quality protein, and over time, muscles will be lost (sarcopenia), and they will become weaker and weaker.