Protein powder contributes to your daily caloric intake just like any other food; there’s nothing special about it. Whey Protein doesn’t make you fat. However, if your daily calorie intake is more than what your body requires, you will certainly gain fat. However, it is true that many pre-mixed protein shakes and smoothies are very high in calories. A low protein diet makes it harder for you to put on healthy muscle mass. Take the right dosage of whey protein as prescribed, not more and not less.
Myth 2: Whey protein harmful for your kidney or liver
High protein diets are not harmful to your kidneys and will not give you osteoporosis. All the research which has been done in this regards have not shown any adverse effect on kidney or liver. Only when an individual already has some existing kidney issues or severe medical conditions, then caution is required so as not to exacerbate such condition. People with healthy kidneys or livers show no link between high protein diets and kidney issues. Again, there is no evidence that a proper level of protein intake in a healthy person is going to harm the liver. Often, these concerns come from extreme cases, wherein huge amount of protein were taken or the liver was already damaged. Even when taking high-quality protein supplements, it’s important to maintain a proper balance of all the necessary nutrients.
Myth 3: High protein intake weakens your bones
Protein is made up of amino acids, which are… acids; some concern has arisen that increasing your protein intake can lessen the integrity of an individual’s bone structure. There is no evidence to support the conclusion. In fact, there is some evidence that certain protein powders can even increase bone density. It should also be noted that protein supplements are generally used alongside resistance training which has been proven to greatly increase bone density.
Myth 4: All proteins are the same
This one is extremely false. There are different types of protein powders and each should be chosen for consumption according to an individual’s specific need. Whey protein is absorbed very quickly by the body and is great to consume post-workout. High in branch chained amino acids is absorbed by the body fast helping to rebuild muscle and improve the immune system when intense strain from exercise weakens it. Casein protein, on the other hand, is absorbed slowly. As such, it’s a good choice to consume before bed. You can also compare different types of protein on their biological value, which determines how much of the protein your body is able to use. But, whey protein is a complete protein as it provides all 9 essential amino acids required for muscle tissue repair and recovery. It digests quickly which makes it a superior source of protein for fitness enthusiasts.
Myth 5: Your body absorb only 30grams protein
In reality, your body can absorb much more than 30 grams of protein in a single meal. According the research, average person can only absorb 10g of amino acids per hour and the typical bodybuilder ate every three hours, than the human body absorbs about 30g of protein per hour. The truth is that, if you ingest more protein than your body can handle that a given time.
Myth 6: Whey protein causes hair loss
Consuming whey protein help in building the muscles, bones and hair. Therefore, the myth that it causes hair loss seems baseless. On the contrary, protein intake should help in hair growth. Some people have genetic predisposition for hair loss and there could be other factors such as stress, insufficient nutrition, etc.
Myth 7: Protein will give you muscle mass
When it comes to adding muscle mass, there’s no quick fix. Eating more protein alone isn’t enough to grow your muscles. In order for increasing your protein intake to be effective in growing muscle mass, you must also stick with a strength-training regimen. Your workout needs to be specifically designed to provide the proper stimulus. Then, your diet needs to contain an excess of calories. Also, hormonal levels specifically testosterone play a key role. Protein will provide the nutrients needed for your muscles to grow larger and stronger, but only after you’ve put them to work.
Myth 8: Whey protein contain steroids
Whey protein is made from milk. Normal milk contains fat, carbs and protein. To get theses protein food it will come in the form of whey protein or casein protein powders. There are no steroids added to whey protein and they are not magic pills. Taking in protein powder won’t help you get big and they are no different from foods that are high in proteins such as lean meat, fish, egg whites, etc. whey protein powder is a great convenient way to hit your protein macros for your fitness goals.