5 Fake Facts You've Heard About Protein Powder

5 Fake Facts You've Heard About Protein Powder

There are many misconceptions out there when it comes to using protein powder. From when to take it to who should take it, for women especially it can be a difficult-to-navigate industry where we can easily feel out of place. At Free Soul, we're here to change that. 

We know protein powders aren't reserved exclusively for bodybuilders, so with the help of Free Soul ambassador, Dr Monika Sharma we're debunking all the myths and setting all the facts straight. Here are five things you've probably heard about using protein powder that just aren't true - and why!

 

Protein has to be consumed straight after a workout ❌

A meta-analysis refuted the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations. What it showed was that consuming adequate protein in combination with resistance exercise is the key factor for maximising muscle protein growth.

 

Protein is harmful to the kidneys ❌

For the healthy general population, consuming a high protein diet has not shown be harmful to the kidneys. Those with underlying medical conditions such as liver and kidney disease should seek professional advice.

 

Protein shakes will make you gain weight❌

No. Not true. You need to look at your overall calorie consumption coupled with your activity level if weight loss is your goal. Protein shakes alone will not cause weight gain.

 

Protein supplementation is only for those who are bodybuilders ❌

Whilst it’s true that bodybuilders use protein supplements, the benefits are not only exclusively available to them. Everybody can benefit from protein and if you find that in you’re not getting enough protein in your day to day, then supplementation can be great to help reach your target.

 

There is a maximum amount of protein the body can absorb per hour ❌

There is no maximum hourly rate on how much protein your body will absorb. Protein is not only used for muscle protein synthesis, there are other added uses such as skin maintenance, tissue repair and many more. Having said that, this doesn’t mean, the more protein intake =  the better for muscle building. There is a limit to protein intake and muscle protein synthesis - a large meta-analysis found that a daily intake of 1.6g/kg body mass per day showed the additional effects of protein are greatly diminished.

 

References:

Jäger et Al 2017

Antonio et Al 2016

Schoenfield et Al 2013

SM Pasiakios et Al 2015

Kim et Al 2016

Stokes et Al 2018