Paying close attention to your regular protein powder consumption does not necessarily require being a bodybuilder or athlete. Even if you have no idea how the gym looks like, protein is one such food group that belongs to your body. And protein is not only great for muscle mass, but it’s also beneficial for staying satiated as it can boost metabolism.
According to the surveys so far, protein consumption has a multitude of benefits. And the best protein powder, in general, has an array of health benefits. From workout enthusiasts to even health-conscious people, protein powder has helped with tremendous benefits. But thinking that every fact on the Internet tells you the utter truth about protein powder is itself a sheer myth. To debunk these myths and present the realities, here’s presenting the nine most popular ones that you need to erase from your mind. And, if you aren’t actively looking out for the protein traps, you would probably end up widening the area around your waist instead of trimming it down.
Myth 1: “Too Much Protein”
There’s nothing like “too much protein”. You might have been told that there’s not enough protein in the regular diet and you require more. But that is not the case for a majority of people. The fact is that adults ranging from 19 to 30 years of age eat around 100 grams of protein every single day. So, this means twice the amount for people who eat 2,000 calories in the diet. But if you overload the content in this manner, eating excessive protein contributes to excessive nitrogen that the body cannot excrete. And if you are a high-protein person, you may have an increased risk for any kidney damage. Thus, it is better to be mindful of your protein consumption.
Myth 2: Powders May Substitute Whole Sources
The reasons why people love protein shakes are – (1) they are an excellent choice for chugging while leaving the gym, and (2) the powder made is easily absorbed. But that said, one must never equate drinking the protein shake to cutting into the slab of steak. Although powders are an amazing source of protein, these protein supplements should not act as a substitute for food sources. The variation of protein offers your body a range of amino acid profiles. Not just that, consuming the whole food source offers the body with essential micro as well as macronutrients. Thus, one should never make powders the only primary source. Rather than doing so, one should make them part of a varied protein diet.
Myth 3: Your Body Can Digest Too Much in a Single Sitting
You may have got into the possibility of hogging too much at a single go. However, you may even have realized that you may eat more in a single sitting. And if you ended up going overboard, the body actually won’t digest the excess protein content. But, it will store it as fat. That’s the reason why it has been recommended to look at the labels when you want to guarantee the protein meal is not backfiring on the body.
Myth 4: Whey Protein Powder Makes You Fat
If you think that whey protein contributes to weight gain, then you are certainly wrong. On that note, it may increase your protein content only in the same manner as that of chicken and other protein consumption. But one should not that too much of anything will boost the calorie intake. As a result, it will lead to larger numbers on the scale. Thus, one should not believe in such myths. According to studies, using Canadian protein powder to reduce calories in the daily diet can even lead to a decrease in your body weight that’s around 9 pounds on average.
Myth 5: Vegans Require Complete Protein
A complete protein happens to be the protein source that comprises nine essential amino acids. But as the list includes things such as beef, eggs, and fish, vegans miss these protein-based foods. And this is not as big a problem as you might have earlier thought it to be. Even the plant-based diet includes enough complete proteins (let’s say rice and beans that get combined and used as the complete protein). And you do not require eating all of them in a single sitting as the body can store amino acids for the whole day.
Myth 6: Increase in Protein Content Increases the Muscle Mass
Be it BCAA powder or other protein powder, the increase in the content will increase the muscle mass only when people substitute it with hardcore gym sessions. Your body does not necessarily require amino acids in the protein sources in order to pair or boost muscle mass. However, it requires strength and exercises on top of training. If you aren’t working out or challenging muscles, then they would only require the extra protein content that you pack in. This is the major reason why researchers recommend those who exercise require eating half the protein if compared to athletes.
Myth 7: You Can Never Go Wrong With Protein Bars
At times, it is easier to go entirely wrong with protein bars that get right once you pay close attention to their packaging. Some protein bars try to sneak threatening stuff by you. On the other hand, other packaged products may include some equally dangerous additives such as appetite-increasing sweeteners that are artificial in nature or caramel. What’s best is to find a protein bar that has below 200 calories, high in protein (of course), and low in sugar. But adding it to the regular diet will be an unsafe decision, especially if you mind putting on weight! These bars are a great alternative to your meal or snack, but not for every day. If you find yourself so much busy that you have to skip a meal, alternate it with a protein bar. You can even have a protein shake too.
That’s it. With these things kept in mind, you’ll be able to choose the right protein bar for you!