10 Fitness Myths about Protein Powders Busted

In 2018, despite the rarity of protein deficiency in the United States, statistics revealed the U.S. market size of protein powders is at a whopping 4.14 billion USD. Also, the Grand View Research reported that the global protein supplements market size is expected to reach approximately 21.5 billion USD by 2025. 

As protein powders continue to heighten its market size, myths about its consumption have become widespread too. Including the age-old rumors to the newest ones, we’re going to set the record straight here. Here are ten myths about protein powders. 

Protein = protein

This statement is by far one of the worst nutrition-related stereotyping you’ll ever hear. Scientifically, thousands of various protein types can be seen at a molecular level. Of course, we can’t talk about all of them here. But to feed your curiosity here are some heads up. 

Almost every protein type has two sides, such as whey vs. casein, isolate vs. concentrate, or quick release vs. sustained release. If you’re vegan or lactose intolerant, you better opt for plant-based protein. What’s more, if you’re up for soy-free and gluten-free, go for ghost whey protein. You can’t say all of them are the same because they don’t. 

Makes women look like Johnny Bravo

There’s nothing wrong when women look bulkier. It’s just that other women don’t like this kind of body built. We can’t blame their preference, though. They would be rather condemned after believing that protein powders would make them muscular. Protein powder, because it’s protein, supports muscle growth. 

However, it doesn’t make you a lady version of Johnny Bravo just by consuming it! Other factors that should be considered before being bulky. Your training type, hormones, body structures, diet, and so much more should contribute to making someone muscular. In fact, women have to undergo more intense, longer training before getting ripped than men because of structural differences. 

Getting jacked plan is incomplete without it

Supplementation has never been a requirement. You should consume protein-rich foods to improve muscle mass, but you don’t need to get it from protein powder. 

You can always obtain every macro- and micronutrient that your body needs from natural food sources. Protein powders are simply a more convenient and tastier way of consuming protein. You can get ripped with diet alone. 

A no for cardio

We’ve already mentioned it, and we’re going to repeat it once more—you don’t need to take protein powders. But here’s the catch. Cardio-based activities like cycling and running need a little help from protein powder. 

Endurance athletes have more chances of encountering muscle breakdown. Hence, they need more protein, preferably something convenient to take for immediate recovery. 

The 30-30 Phenomenon

The belief that ‘you should chug down a glass of protein shake within a 30-minute window’ and ‘make sure not to exceed 30g of protein daily’ is not true. Recent research has revealed that what matters is you’ve taken protein. It doesn’t matter whether it’s taken before, during, or after a workout. 

If you’re an endurance athlete, however, extra protein is needed. On the contrary, if you’re not challenging your muscles nor doing any exercises, it’s best to take half as much protein as an athlete. Protein supplementation can aid in increasing your muscle mass as long as there’s strength training on top of that. 

Ultimately, do you think protein powder exists if our bodies could only absorb 30g of protein per meal, not to mention the need for extra protein by endurance athletes? What you have to know is that protein requires a long time to be digested and used. Plus, its synthesis lasts for up to 24 hours. 

Costs so much! 

It does require some money, but not a lot. It sounds expensive only because the price is set in bulk. Say, 1kg tub of protein powder can cost as much as $80 or more, which honestly sounds a bit steep. However, if you calculate the sheer amount of it per serving, it will be so much cheaper than a box of chicken breasts. 

You’ll literally fart around

Many tend to have ‘protein farts’ after drinking protein milkshakes, while some would also suffer from stomach cramps and bloating. But this is not entirely the powder’s fault. You’re perhaps lactose intolerant! Instead of using dairy protein like whey or casein, try using plant-based protein powders. If the symptoms persist, directly consult a doctor. 

Plant-based is nowhere near as good as dairy protein

Soy, hemp, peas, brown rice, and other plant-based protein powders are godsend supplements for many vegans. The thing is others misconstrued that they aren’t as good as whey protein. 

Sure, plant-based proteins are digested differently. However, whether a protein powder is made from plants or animals, research has shown that it makes no significant difference in regards to increasing muscle mass. 

Vegan protein can never be a complete protein

Complete protein refers to any protein source containing all nine essential amino acids. However, since beef, fish, and eggs are the last things vegans would fancy to, they and others thought they had been missed out. 

Little did they know, even a plant-based diet can offer a complete protein. You only have to make everything balanced. For instance, an adequate amount of incomplete protein, such as beans and rice, can become a complete protein source when combined. What’s more, you don’t need to eat a lot of them at once since our body stores amino acids that are good enough for a day. 

Denature protein through cooking it

Have you ever heard of sauteed or stewed protein powder? You don’t, do you? It’s because there’s no smoke point. If you’re so tired of protein shakes, don’t cook your protein powder. Try baking it instead. You can make some protein cookies or protein muffins. 


Most of us would resist changing what we’ve been believing. That’s why there’s a lot of futile internet arguments regarding myths. If you’re fed up with this, it’s best to call for a professional. In this way, you’ll be out of danger from the risks of misinformation. 


Subscribe to DSN News

Subscribe to DSN News to get the latest Detroit Sports news in your email daily.

More Articles From DSN