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Protein powders are a staple for fitness enthusiasts and everyday gym-goers alike. These supplements are often praised for helping people meet their daily protein needs, achieve their fitness goals and and support energy levels for daily activities.
Despite the buzz, there are still plenty of myths and misunderstandings that can cloud the conversation around protein powder. With the explosion of fitness advice on social media and the rise of “get fit quick” programmes, it’s never been more difficult to separate the facts from fiction.
With so much conflicting information swirling around, it’s crucial to have evidence-based answers you can trust. But before we dive into the common misconceptions, let’s explore what exactly protein powders are and their benefits in a bit more depth.
What Is Protein Powder?
Like carbohydrates and fats, protein is one of the three essential macronutrients that are the building blocks your body needs to stay healthy. It plays a crucial role in building and repairing tissues, forming the structure of muscles, bones, cartilage, and skin, and supporting immune function, hormone production, and nutrient transport.
Whey Protein powders are concentrated, powdered forms of protein derived from both animal and plant sources. They offer a convenient, high-quality way to boost your protein intake and are often mixed with other fortifying supplements to provide a wider range of benefits.
Powders can be easily mixed with water, milk, or added to smoothies, porridge, or baked goods, making them a versatile addition to your diet, and they can be incredibly useful for individuals who struggle to get enough protein from whole foods due to dietary restrictions, busy schedules, or specific fitness goals.
The benefits of protein powder are quite varied, and can be particularly helpful for:
- Supporting Muscle Growth – Protein is essential for muscle repair and growth, especially after resistance training. Supplementing with protein powder can enhance muscle size and strength when combined with exercise.
- Aiding Recovery – After exercise, protein helps repair muscle tissue and reduces soreness, speeding up recovery.
- Meeting Dietary Needs – For those with higher protein requirements (athletes, older adults, or those with dietary restrictions), protein powders can help meet daily targets more easily.
- Weight Management – Protein promotes satiety, helping you feel fuller for longer and supporting lean muscle retention during weight loss.
Now that we have a good understanding of what protein powders are and their use, let’s dive into the common misconceptions that often accompany this popular supplement.
Myth 1: Protein Supplements Are Only Needed By Bodybuilders
Why Does This Myth Exist?
Protein powders are a mainstay in gyms and are often used by bodybuilders and elite athletes to help them achieve their fitness goals. This has led to the perception that protein supplements are only necessary for those aiming for extreme muscle growth.
There’s a common misconception that consuming more protein automatically leads to bigger muscles. This belief is fuelled by images of bodybuilders and fitness influencers who use protein supplements as part of their regimen, leading many to assume protein powder alone is responsible for their size.
The Truth
While many whey protein powders are popular among bodybuilders, these are often mass gainer protein powders, which are specifically designed to support significant muscle growth. In reality, building significant muscle also requires dedicated and strength training, adequate calorie intake and in some cases a genetic predisposition. Simply adding protein powder to your diet – without a rigorous training programme – will not result in a “bulky” physique.
In reality, protein powders can be equally beneficial for anyone looking to meet alternative fitness goals. Studies show that protein supplements can support lean muscle mass and recovery for anyone engaging in regular resistance exercise, not just those aiming to “bulk up”.They can also be used by individuals to help fill a nutrient gap and meet their daily protein needs.
Myth 2: Women Shouldn’t Drink Protein Powders
Why Does This Myth Exist?
Marketing and cultural stereotypes have often positioned protein supplements as products for men, particularly those looking to build muscle. This has led to the false belief that women don’t need extra protein, that it’s somehow unsafe or that it will lead to unwanted muscle and weight gain.
While dietary needs can vary slightly based on factors like body weight and physical activity, the basic nutritional requirements for protein are similar for both men and women. Women can benefit from any form of high-quality protein, as long as it fits their dietary preferences and lifestyle. Women need to focus on the quality and amount of protein intake rather than gender-specific branding.
The Truth
Protein powder is just a convenient source of protein and is equally suitable for women and men. It does not contain hormones or steroids, nor will it cause women to develop an overly muscular physique unless paired with specific training and dietary strategies.
Protein supplements should always be based on the needs of the individual, which can be incredibly diverse – something that women are not and should not be excluded from based on gender. Studies have shown that women can benefit from protein supplementation to support muscle maintenance, recovery, weight management, and overall health, particularly if they struggle to meet their protein needs through food alone.
Myth 3: It Can Make You Gain Weight
Why Does This Myth Exist?
This myth likely stems from the association of protein powder with muscle-building and weight gain supplements, as well as the misconception that adding any supplement to your diet will automatically increase your calorie intake and lead to weight gain. As with many of the myths on this list, fitness marketing often gives the impression that supplements are exclusively used by bodybuilders and other larger athletes, which can reinforce the idea that protein powder is inherently fattening.
The Truth
Protein powder itself does not cause weight gain unless it leads to a calorie surplus, where an individual is consuming more calories than their body needs. Like any food or supplement, if you add protein shakes on top of your usual meals without adjusting your overall intake, you may gain weight.
However, when used as part of a balanced diet and fitness routine, protein powder can support muscle repair, promote satiety, and even help with weight management by keeping you fuller for longer. A systematic review found that whey protein supplementation can improve body composition by increasing lean body mass and reducing body fat, especially combined with resistance training and reduced calorie intake.
Myth 4: It’s Bad For Your Gut Health
Why Does This Myth Exist?
Some people experience digestive discomfort after consuming powder-based supplements, such as bloating, gas, or an upset stomach. This has led to the belief that protein powder is inherently bad for gut health and can lead to short and long-term issues. The presence of lactose in some whey products or artificial sweeteners and additives in certain brands can contribute to these issues, fuelling the misconception.
The Truth
For most people, protein powder does not disrupt gut health. Each individual is different, and some issues can be triggered by a range of factors, including intolerances and sensitivity to certain ingredients, like lactose or artificial sweeteners, rather than the protein itself.
Those who are lactose intolerant may benefit from choosing clear protein or plant-based options, which are generally easier to digest. However, it is always advisable to work with a certified nutritionist or medical professional to identify any potential issues.
Myth 5: Plant-Based Protein Powders Don’t Work As Well As Whey
Why Does This Myth Exist?
Whey protein has long been considered the “gold standard” due to its complete amino acid profile and rapid absorption. This reputation has led to the assumption that plant-based proteins are somehow inferior for muscle building and recovery.
The Truth
While animal-based proteins like whey are considered “complete” proteins, modern plant-based blends that are formulated to provide a complete amino acid profile can be just as effective for supporting muscle growth and recovery, especially when consumed as part of a diet that includes a variety of protein sources.
While reading about popular myths can provide a solid foundation, when it comes to any kind of supplements, it’s crucial to do your own research. And as with any kind of health-related topic, it’s always advisable to work with recognised and certified professionals, who will be able to factor in your specific needs and fitness goals to ensure your supplement intake is right for you.
