7 Myths And Facts About Protein Powder You Need To Know

Protein supplements have rapidly grown in popularity over the years and their usage is especially common among fitness enthusiasts or those trying to maintain a healthy lifestyle. Such a steep rise in demand poses the need for addressing some of the most common misconceptions regarding protein supplements. It is wise to delve into the facts and dispel some of these myths. Mrs Malvika A Karkare, Clinical Dietician, Sahyadri Super Speciality Hospital, Deccan Gymkhana, Pune shared the facts and myths about the protein powder you must know.

7 Myths And Facts About Protein Powder

Here are the myths and facts about the protein powder:

Protein Powder Is Only For Bodybuilders

It’s a common misconception that protein powder is solely for people who are into bodybuilding.
Mrs Karkare highlighted that protein powder is beneficial for anyone needing to supplement their protein intake—not just bodybuilders. This includes vegetarians, vegans, older adults, people with certain medical conditions, and anyone with a hectic lifestyle.

Consuming Protein Powder Will Automatically Lead To Muscle Gain

According to Malvika, muscle gain requires more than just protein consumption. It involves a combination of regular strength training, adequate caloric intake, and a balanced diet. Protein powder can support muscle repair and growth but only with the right physical activity.

Protein Powder Can Replace Meals

Most people think that protein powder is a replacement for a balanced diet. However, Malvika explained that protein powders are ideal precisely for that purpose - meals should not be replaced with a protein powder/shake instead one should aim to fill their protein requirements through sources in which they are lacking, protein shakes can then go on to assist as a bridge.

All Protein Powders Are The Same

Bursting the myths about protein powder, Karkare said that not all protein powders are the same. Pea protein, soya, casein, and whey are all examples of protein powders that can be absorbed by the body at different rates, considering all are distinct powers they all would cater to different types of users. She recommends studying the dietary requirements and undergoing research before making a decision.

We Can Get Protein From Food, Protein Powder Is Not Required

There is a common myth that our everyday meal is enough to fulfil the protein requirement. However, Karkare highlighted that each individual has his daily protein requirements, so an assessment is necessary. Certain diets provide high-quality protein sources, which need to be understood. When we say that one can obtain all the necessary protein to fulfil these requirements, the specific type of diet that the person follows is important. Sometimes, a physical illness can affect intake; during such times, it may be necessary to use disease-specific formulas under the guidance of a clinical dietician for these conditions.

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Protein Powder Is Unnatural And Harmful

Most people consider protein powder to be unnatural and harmful. Mrs Karkare mentioned that consuming protein powder is not inherently harmful; the key is to select high-quality products without excessive additives and use them appropriately as part of a balanced diet. It's always advisable to consult with a dietitian to ensure the protein powder suits your specific dietary needs and health goals.

Protein Powder Leads To Unnecessary Weight Gain

We are often subjected to statements that protein (easy protein shake recipe) powder will lead to unnecessary weight gain. However, it’s a myth. Karkare said, “While protein can be part of a diet for managing or reducing weight by helping maintain muscle mass and increasing satiety. It is useful for healthy weight gain, depending on the type and intake of protein. Protein supports weight gain by repairing and building muscle tissue, especially after workouts.” When consumed, protein provides amino acids, which are the building blocks for muscle growth. If you eat enough calories, the body uses protein to create new muscle rather than breaking it down for energy, she added. However, it is recommended to always consult a dietitian before making any dietary decisions.

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Consuming protein powder is a personal choice, however, it is recommended to consult a doctor before opting for it.

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