By Adrian Bryant

The Truth about 7 Myths Surrounding Protein Shakes

protein myths

1. Protein shakes make you fat!

protein makes you fat

This little myth is mostly seen floating around women’s fitness forums. To be sure, this myth isn’t 100% true. Just about every food you see on the market can make you fat if you eat too much of them. Even vegetables can make you fat if you consume more than your body needs.

Excess calories make you fat and not some specific food item. Studies even show that protein powders help burn fat. More than just the protein powder, generally improving your diet will help prevent unnecessary weight gain. Just make sure you don't consume too much (or anything for that matter!)

2. Protein shakes will build muscle automatically

protein muscle

What most people don't know is that muscles grow when pushed beyond their normal effort. The best way to do this is lift heavy or at least heavy enough for your muscles to have micro-tears. The science behind this is when protein synthesis is greater than protein break down

Protein shakes help top up your protein levels to make sure your muscles are well fed and have the nutrients they need to recover properly. Protein shakes are mainly supplemental in nature which means consuming them should be on top of your regular protein intake.

3. The body only needs 30 grams of protein each day

The body's actual protein requirement depends heavily on the person’s daily needs. Their weight, their fitness goals, and the general health of a person accounts for the amount of necessary protein per day.

The actual recommendation is around .36 grams per pound but you need at least .64 grams of protein per pound to gain muscle mass while using the progressive overload trick

Type your weight in the box & then click enter to See how much protein you need to build muscle…

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You ONLY need -to- grams of protein per day to build muscle

4. Protein shakes are low in calories

The taste of pure protein isn't exactly appealing to the palate. The people who said protein shakes taste nice are probably those who drank the ones with flavors such as chocolate or vanilla. What they may not be aware of is the sugar content in those flavored powders.

Some protein shakes contain insane amounts of unnecessary calories that your body will just store as fat. There are always no-sugar options and it will be a better choice especially if you're not fond of the sweet stuff or if you’re also concerned about weight gain

5. Protein shakes are necessary to build muscle

Enough protein is necessary to build muscle. If you're getting enough protein (at least .64 grams of protein per pound) then it does not matter if your protein comes from shakes or these 79 high protein foods

6. Protein shakes are only for bodybuilders

While commercials and shows promote the use, protein shakes can also be sold to people who are looking to add healthy weight. Those afflicted with certain diseases that make eating or digesting difficult often opt for protein supplements to sustain their bodies.

Recovering anorexics also can boost their protein intake to rebuild their bodies by using protein supplements in addition to eating more meat.

7. Protein shakes cause kidney damage

protein kidney damage

Indeed, there are studies that show how ingesting high amounts of protein can be detrimental to those with existing kidney diseases. But the same studies did not include those with healthy kidneys.

Bodybuilders consume a lot of protein, whether from supplements or food, yet their kidneys are healthy.

Studies even show that a higher protein content in the body can lessen the risk of kidney failure, because protein can help prevent hypertension and lessen the effects of diabetes which are primary contributors to kidney failure.

Do you know of any other myths surrounding protein shakes? Be sure to write it down below in the comments section!

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