The thing with the supplements
More often than not, a serious fitness regimen requires a change in eating and nutritional habits. If you are part of the fitness enthusiast ecosystem, it is natural to come across the conversation about protein supplementation, which, if done correctly, can help you build lean muscle mass and promote muscle recovery afterwards. a rigorous gym session. Chances are you’ve also come across some myths surrounding protein intake, especially the commonly consumed whey protein.
Whether you exercise actively or not, whey protein
Protein powder is unnatural
Whey is one of the two building blocks of cow’s milk, in addition to casein. It is found in the liquid left over after cottage cheese is made, which is then used to make whey protein powder formulations. Consuming it in powder form only results in more protein with each sip, before you start to feel full. Inside your body, it will meet all the protein requirements and can be easily digested and absorbed in the body.
Endurance athletes don’t need protein
What is common to all sports, including endurance sports like running, swimming and cycling, is the gradual loss of muscle mass. As endurance sports have become popular during lockdown, there is a growing need for people to be aware of the role of protein in rebuilding and repairing muscle after strenuous workout. Depending on your physical activity, an endurance athlete may actually need to consume more protein each day than their non-athletic counterparts.
Exercise equals protein shakes
If you’ve seen your friends at the gym drink a few protein shakes a day and think it’s not for you, you’re not alone. If you don’t exercise vigorously, even your day requires energy and fuel for your body, which comes from three major macronutrients: carbohydrates, fat, and protein. For every kilogram of weight you have, you need 0.8 grams of protein. Although athletes have high protein requirements, even average people do not achieve this adequate daily goal in their meals. A protein shake can meet your protein needs, at different levels and intensities of exercise.
It makes women bulky
This myth is surely a repeat offender! If you are a woman who shuns protein supplements thinking it will make you muscular, now is the time to quit. If not paired with hours and hours of training every day for years, gaining bulky muscle mass is not possible for women. On the contrary, it helps with metabolism, satiety and bone health.
Use of protein
While studies have shown that taking smaller chunks of protein each day may be more beneficial than eating a 60- or 90-gram high-protein meal all at once, it’s a myth that our bodies can only use. 30 grams of protein per meal. Protein takes longer to digest – one of the reasons it helps you feel full – and your body knows how to use all the protein it sends.
It should only be consumed after training
Most consider it essential to consume protein powder immediately after a hard workout, to enjoy what is called a 30 minute anabolic window of opportunity. However, research suggests that this window is much longer and may not be limited to exercise time. What matters is getting enough of it throughout the day and reaching your RDA for protein. It can help with muscle repair, strength and endurance, and even weight loss to some extent.