8 Common Myths About Protein and Protein Powder

8 Common Myths About Protein and Protein Powder

Jun 12, 2023Chad Richardson

Protein intake is super important. It鈥檚 not only essential for burning unwanted body fat and building muscle but for everyday bodily function. The thing is there鈥檚 a ton of misinformation out there when it comes to protein.

For example, have you heard of any of these?

路 Protein powder will make you fat

路 It鈥檚 only for bodybuilders or people who workout a lot

路 Eating too much protein causes kidney disease

Well, this post is dedicated to tackling some of the most common myths about protein and protein powder (including the ones listed above)! And by the time you鈥檙e done reading this post, you鈥檒l have a better understanding of the crucial role protein plays in our lives.

So without any further ado, let鈥檚 dive in.

Myth #1: Whey Protein Powder Means Weight Gain

This one starts off our myths about protein list. A lot of people on the fence about protein have the following question: Will consuming protein powder make me fat?

The short answer to that is no, not if you don鈥檛 want it to! Let us explain. Putting on weight comes down to calories in vs. calories out. So, if you consume more than your body burns, then you鈥檒l gain weight. But protein powder in itself doesn鈥檛 have some magical property that makes you gain more weight than other foods.

In fact, protein reduces hunger hormones in your body and increases satiety hormones that fill you up, which can help prevent overeating. Not only that but research shows a high-protein diet can burn as much as 80 calories more per day than a standard one, meaning upping your protein intake increases your metabolism. This is because protein has a high thermic effect (your body has to work hard to digest it, which burns calories).

Research published in the Journal of the American College of Nutrition found that consuming whey protein in place of other foods (while following a strength training program) resulted in an average weight loss of 8 pounds across the study鈥檚 participants.

Myth #2: Protein Powder Only Benefits Bodybuilders or Those Super Into Fitness

One of the biggest protein powder myths (and really, just protein in general) is that only bodybuilders or people who workout a lot need to worry about protein. But this couldn鈥檛 be further from the truth.

Yes, protein powder is a great muscle-building food. But fitness aside, protein plays a prime role in helping your body function at peak capacity. It鈥檚 vital for cell repair and development, which is at the core of your very being. So not getting enough means sacrificing your health. At the end of the day, whether you workout a ton or not at all, protein is necessary for keeping your body healthy and operating the way it should.

Myth #3: Protein Powder Makes Women Bulky

Any list of protein powder myths would be incomplete if we neglected to include this one. Ladies, protein powder WILL NOT make you bulky. We repeat, protein powder WILL NOT make you bulky.

Let鈥檚 talk about the science behind why. First off, physiologically, women have less testosterone and more estrogen than men, which makes it really difficult to bulk up. So if you鈥檙e envisioning becoming the She-Hulk from taking protein powder, think again! It鈥檚 extremely hard to become bulky as a woman.

Second, protein (along with a solid strength training plan) is key to building muscle and getting that toned, athletic physique you鈥檙e after. Having muscle increases your metabolic rate, which helps you burn more fat and slim down. Also, muscle is what gives your body definition and shape.

Myth #4: A High-Protein Diet Can Lead to Kidney Disease

There鈥檚 this myth out there that eating a lot of protein will cause damage to your kidneys. Consuming a ton of protein while having pre-existing issues with your kidneys could make things worse. But research shows that eating protein won鈥檛 start any kidney damage. Actually, the opposite is true. Research shows that eating protein can actually improve kidney function.

Myth #5: A High-Protein Diet Damages Your Bones

What鈥檚 the impact protein consumption has on your bones? According to this specific myth about protein, the acid buildup that results from consuming protein drains your body鈥檚 calcium supply (which is a key component for strong bones). On top of that, this myth about protein says it causes osteoporosis (i.e. brittle and weak bones).

Research out there shuts this claim irrevocably. In fact, consuming protein has many benefits for your bone health and has been shown to reduce the likelihood of osteoporosis and bone fractures.

Myth #6: Cooking Protein Powder Zaps the Protein From It

This protein powder myth says that cooking protein (i.e. using it in recipes) lowers the protein content. But look at it like this: Cooking with protein powder is like cooking with eggs.

Eggs over easy (i.e. barely cooked) have the same amount of protein as scrambled eggs, even though one is technically more done or cooked than the other. The same goes for protein powder when you include it in recipes. Whether you bake protein powder in a muffin or add it to show water for a quick protein shake, you鈥檒l get the same amount of protein.

Check out some of these delicious recipes using various flavors of our % grass-fed Whey Fantastic protein powder:

Easy 3-Ingredient Protein Pancakes

Quick 5-Minute Protein Oatmeal

Perfect Protein Cookies (great in school lunches for kids!)

Health & Tasty 鈥淪nickers鈥 Protein Smoothie

Myth # 7: Your Body Can Only Digest So Much Protein

You may have heard the protein myth that the max amount of protein you can digest at one time is somewhere between 30-40 grams. And that anything above that doesn鈥檛 get utilized. So where does the rest of the protein go? Does it just poof and disappear into thin air?

The reality is that ALL protein gets digested, no matter how much you eat at one time. But obviously, eating more protein will take longer to digest and for your body to use. Take comfort in knowing that all the protein you eat will be put to good use by your body eventually.

Myth #8: You Don鈥檛 Need Protein if You Train for Endurance Sports

It鈥檚 true, being an endurance athlete means your diet is going to be pretty heavy in carbs to replenish depleted glycogen stores and give you energy for your super-demanding workouts. But to say you don鈥檛 need protein just because you鈥檙e an endurance athlete is a big mistake.

As we discussed earlier, protein is an essential macronutrient necessary at even the cellular level. It鈥檚 also super important for recovery for recovery in between workouts. So even if you鈥檙e not looking to build muscle or do anything like that, getting enough protein is still extremely important.

Protein Myths Wrap Up

No, protein powder won鈥檛 make you fat. It isn鈥檛 only for serious bodybuilders and it won鈥檛 cause kidney disease. These are just a few of some of the myths about protein we鈥檝e gone over.

To summarize, here鈥檚 what you should take away from this article about protein and protein powder:

路 Whey protein powder doesn鈥檛 mean you鈥檙e going to gain weight. In fact, protein is the most satiating macronutrient, so eating more of it (including protein shakes) can keep you fuller for longer and help you eat less.

路 Protein powder isn鈥檛 just for bodybuilders. Protein is a nutrient that鈥檚 key to overall health.

路 Ladies, protein powder won鈥檛 make you bulky. But it can help you put on muscle, which increases your metabolism and helps you burn more calories and trim excess body fat.

路 Unless you have pre-existing kidney issues, you absolutely will not develop kidney disease from consuming protein.

路 Protein doesn鈥檛 damage your bones either. It helps strengthen your bones and guard against osteoporosis.

路 Cooking protein powder doesn鈥檛 take away its protein content. The same amount of protein powder you poured into a delicious recipe will be the same amount your recipe has once it鈥檚 cooked.

路 There鈥檚 no limit on how much protein your body can digest. It doesn鈥檛 matter how much protein you consume in one sitting, your body will eventually digest it all and put it to good use.

路 Are you an endurance athlete or someone who trains for endurance sports? Don鈥檛 believe anyone who tells you protein intake isn鈥檛 important for you. Protein is essential for helping you recover in between demanding workout sessions.

Interested in trying a protein powder supplement? Our protein powder comes from 100% grass-fed beef from New Zealand, so you know you鈥檙e getting the highest quality protein out there.

Whey Fantastic protein powder comes in three delicious flavors鈥攃hocolate, vanilla, or strawberry (you can also get it unflavored if you like). With a whopping 25g of protein per serving, Whey Fantastic makes it easy to meet your protein goals.

Whether you鈥檙e a serious gym-goer or someone who just wants to give their health a boost, remember, protein is the key!

About the Author: Chad Richardson is a freelance copywriter from Cincinnati, OH who鈥檚 passionate about creating content to help people enjoy healthier lives. When he's not behind his computer, you can find Chad at the gym, in the kitchen trying out new recipes, or scrolling through Netflix for a new binge-worthy show.

References:

https://pubmed.ncbi.nlm.nih.gov/33247306/

https://pubmed.ncbi.nlm.nih.gov/24724774/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129142/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129142/

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