There’s a lot of conflicting information out there about the benefits and apparent drawbacks of using whey protein supplements as part of your workout plan – so much so that it’s reasonable for even the most seasoned of bodybuilders to feel unsure about the effectiveness of the supplements they’re using in their daily routine.
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In the interests of offering some reliable insight to our customers on this topic, we’ve done some research and officially debunked six of the popular myths surrounding whey protein use.
Whey protein powder makes you fat
Adding whey protein supplements into your diet has actually been proven to help you lose weight; a study published in a 2008 edition of the Journal of Nutrition and Metabolism found that female bodybuilders taking a whey protein supplement lost more fat and maintained more lean muscle mass than those on a similar diet with no whey shakes.
Whey contains the BCAA (branched-chain amino acid) lucine, which, according toMcKinley Health Center, actually makes whey protein comparable with soy, milk and egg protein for its fat loss-promoting properties.
For general improvements in body composition and fat loss, McKinley Health Center suggests consuming 20-25 grams of whey protein per day is ideal.
Whey protein supplements weaken the immune system
According to a report published in theJournal of Sports Science and Medicine, whey protein actually contains antioxidant properties that help to boost your immune system, especially when combined with creatine.
The high concentrate of the amino acid cysteine found in whey protein can help to boost levels of the bacteria- and virus-battling antioxidant glutathione, thus helping to make your immune system stronger rather than weaker.
Whey protein improves muscle mass even without training
It is a misconception that taking more supplements means you don’t have to put in as many hours in the gym to get the results you want.
Supplements will help to bolster your training efforts, and can even improve your health overall – but it is important to remember that these substances are not quick fix, magic solutions that will yield overnight results.
Whey protein supplements are bad for the thyroid
This myth most likely started based on the assumption that a high soy protein intake can lead to thyroid problems, or exacerbate existing thyroid-related conditions.
On the contrary, however, whey protein has actually been found to possibly be the best choice of protein for people with thyroid cancer.
The A.P. John Institute for Cancer Researchrecommends a food program for thyroid cancer patients that encourages a high whey protein intake, so that patients’ daily requirements of amino acids can be met more easily.
Whey protein powders don’t taste good
Many people are put off whey protein supplements – especially powder shakes – because they assume they will have an artificial or unpleasant taste, or will only be available in the standard Strawberry, Chocolate and Banana options. Cheap, low-quality protein powders also tend to not mix very well, which further contributes to a poor taste.
However, advancements in the supplements industry have resulted in many more diverse flavours becoming available, and a much more palatable consistency for protein shakes.
Whey protein supplements should be taken immediately after exercise
Contrary to popular belief, there isn’t actually an optimum time of day to consume whey protein. It is commonly believed that protein shakes are best drank immediately after an intensive workout; however, research suggests that “when” isn’t nearly as important as “how much” when it comes to whey protein consumption.
A study published in the International Journal of Sports Nutrition compared two groups of female weight lifters: one group consumed 42 grams of protein powder immediately before and after training, and the second took the supplements at times more distant from their lifting sessions.
After 10 weeks, no tangible differences were found in the strength or body composition between the two groups, suggesting that you can have your protein shakes whenever you want – and that perhaps quantity is more of a factor.
Have you come across any other questionable information about whey protein supplements that you aren’t sure are fact or fiction? Get in touch with the team at Optimus Protein and we’ll do our best to set the record straight.
