Everyone knows that protein is essential to building your body and boosting post-workout recovery, but many still choose to abstain from it because of long-lasting myths associated with whey and the like.
We debunk these myths to prove exactly why whey is essential to your diet.
WHEY IS JUST LIKE ANY OTHER PROTEIN SOURCE
There's a saying that whatever you eat ends up metabolised the same way in your body. This is often used to validate reckless eating or dirty bulking, but it also has been surrounding protein.
"Why should I spend this much money on protein powder when I can just eat cheaper, whole food sources of protein?" is perhaps one of the questions that have crossed your mind, and that's fair. But not all proteins are alike, and whey is a league apart from chicken breast or minced beef.
There are so many different kinds of protein that are vastly different at the molecular level, whether its whey protein concentrate, whey protein isolate, casein, or plant-based proteins. Each is specifically tailored to different physical requirements, and they also have varying absorption speeds. You take whey after a workout so that the amino acids enter your bloodstream sooner, causing protein synthesis to build muscle and speed up recovery. You take casein because it releases slowly in your body, preserving your gains even as long as overnight, and keeping your muscles satiated with amino acids.
Not to mention, some protein powders come with other added supplements like BCAAs, which are branched chain amino acids that can improve your strength and performance. It is truly worlds apart from whole food protein sources, which is not to say you should give up eating clean, but that you should embrace both sides of the coin.
TAKING PROTEIN WILL MAKE ME RIPPED
This sounds like a fantastic prospect for those looking to get big and beefy, it becomes a deterrent but for some casual gym-goers, especially women. To be clear, there is nothing wrong with a woman having muscles. Whey protein also doesn't cause you to lose control of your body and the rate at which you gain muscle.
Yes, protein does improve your capacity to gain muscle, alongside a ton of other benefits, but your choices are the most responsible for the progression or regression of your physique. There are a lot of variables to consider, such as how and how often you work out, your overall diet, and your lifestyle that all contributes to how your body grows, so don't blame it on whey.
I DON'T NEED PROTEIN BECAUSE I AM AN ENDURANCE ATHELTE
Each form of training requires its own form of supplementation, which has led people to assume that those who invest in marathon training, or anything outside the limits of the gym, don't require protein powder. This could not be more wrong. You are still working your muscle fibres, and perhaps at even longer training stints than people who lift weights at the gym. When you put your body under intensive training, your muscles break down. You need protein to repair and rebuild the foundation. Protein is a universal supplement, and no matter what kind of exercise you do, it is still important.
YOUR BODY CAN ONLY DIGEST 30 GRAMS OF PROTEIN IN ONE SITTING.
This myth has been perpetuated in relation to whole foods, but people have also been swayed to keep protein powder at bay by it, because protein powder tends to have around 20 to 25g per serving. This is false. Your body can digest far more than 30 grams of protein, and nothing goes fundamentally "wrong" when you go over that false limit. In fact, you should be following your macros and consuming protein according to what is required of you in order to gain muscle at an optimal rate. If that goes over 30g per meal, so be it. This myth perhaps comes from the fact that protein takes longer to digest than the carbohydrates or fat, but there is no fixed limit to adhere to. When in doubt, look to the nutritional recommendations behind your tub of protein powder to ascertain how much is appropriate to drink in one day.
WHEY PROTEIN WILL GIVE ME GAS
Some people worry that whey protein will cause stomach discomfort or gas. This can be true for people with lactose intolerance, as whey is a milk derivative. Also, dairy tends to give gas if you have a sensitive stomach and choose not to balance out your diet with other carbs, vegetables, and fats. You can't subsist on protein alone, so a balanced diet is always the key to alleviating any issue, with gas being the least of it. But don't worry, if your stomach isn't sensitive, rest assured no embarrassing incidents will come from consuming whey.
Keep yourself in peak condition after an intense workout with these tips.
Get sculpted abs sooner with these diet tips.
Ace your training with these supplements.
- October 21, 2017
- Beatrice Bowers