And will just one article be enough? I could write several chapters or seasons, like a soap opera. There are just so many absurd myths about proteins, in this case, protein supplements, that I don't think we'd ever finish.
Nowadays, there's so much information available everywhere that hoaxes are sometimes more common than actual facts.
In addition to information on social media, we also have the "opinionators" or "illuminati" at the gym, as I call them (and those who know me know it!) whose mission in life is to meddle where they're not wanted, because they believe they're experts in nutrition and sports supplementation, having graduated from the "I've been at the gym for 1 year so now I'm a licensed expert" University.
And the worst part is that these individuals have the ability to spread their "knowledge" so quickly that they create fear and doubt among people who are genuinely interested in the subject and their health, or those who are just starting out in sports and want to improve.
All the truth about PROTEIN
That's why, here at WEIDER, we want to clarify, once and for all, all these truths and myths about proteins. Since one article won't be enough, I'll clarify the most relevant ones. However, you know that if you have any questions, YOU CAN CONTACT US THROUGH OUR SOCIAL MEDIA.
Our entire team of experts, including your humble servant, will be happy to answer you personally, regarding any question you want to resolve.
Let's look at some of the most common myths about proteins...
Protein shakes are all chemicals (myth)
I'm definitely putting this one first, because it's what I hear most often in stores and at the gym, and it makes my blood boil when people tell me this or I hear it in conversations, and I take a deep breath to control myself.
Truth
PROTEIN-BASED SUPPLEMENTS ARE FOOD SUPPLEMENTS, NUTRITIOUS AND HEALTHY.
Protein supplements are extracted from natural food sources such as milk, meat, soy, peas, rice... In other words, it's food! As the saying goes lately in nutrition jargon, I consider it a Good Processed Food. (Many nutritionists who read this will kill me because they only see it as a supplement, and I don't blame them).
The only artificial additives are sweeteners and little else... so, where are the chemicals? Look at the ingredient list of a flavored yogurt... and see which of the two has more "chemicals."
See protein shake options here.
They can damage the liver and kidneys (myth)
Truth
Unless you have a health problem, either with your liver or kidneys, protein is an essential macronutrient for life and you should consume it in the ADEQUATE AMOUNT, whether in the form of a shake or a chicken breast or beef steak.
As I said at the beginning, IT'S A VERY DIFFERENT THING IF YOU HAVE A HEALTH PROBLEM, but in that case, you would have to be very careful with your TOTAL PROTEIN intake, BOTH FROM FOOD AND SUPPLEMENTS. For example, if you suffer from kidney disease, you should moderate your protein consumption. That's why, quite rightly, in this case, doctors usually recommend avoiding the use of protein supplements to have more control over daily intake, and reducing protein foods in the diet.
Protein shakes are only for athletes (myth)
Truth
It turns out that now you go to any supermarket and you see "high protein" yogurts or other preparations everywhere, with added protein, that everyone can consume, and yet shakes "are only for athletes"... Protein shakes are simply a source of protein powder extracted from natural foods, and therefore, you can add it as a complement to your healthy daily diet. It's a quick and convenient way to meet your daily protein needs, always prioritizing the consumption of real foods, of course.
If I drink shakes, I'll bulk up and get super muscular (myth)
Another common protein myth. Oh, if only it were that easy! I repeat once again... PROTEIN IS A MACRONUTRIENT; muscles develop through a combination of progressive resistance training, adequate nutrition, good rest, and consistency over time.
It's true that if you do all of the above, and also complement it with a protein supplement, it will significantly help you achieve results and accelerate your progress. That's why protein shakes are one of the most used supplements by all athletes.
Protein shakes make you lose weight (myth)
Just as protein shakes won't turn you into the Hulk in his prime, they also won't make you as thin as a wisp. NO, PROTEINS DO NOT MAKE YOU LOSE WEIGHT; WHAT MAKES YOU LOSE WEIGHT IS A COMBINATION OF AN ADEQUATE DIET WITH A CONTROLLED CALORIE DEFICIT, ALONG WITH PHYSICAL EXERCISE AND GOOD STRESS AND REST MANAGEMENT, to which a good dose of patience and consistency, a good relationship with food and emotions... in short... losing weight is the sum of all this. It's a very different thing to supplement your meals, MIND YOU, NOT SUBSTITUTE, with a protein shake, which will help you feel more satiated while you enjoy a delicious, palatable shake that will help control occasional cravings.
You can only drink protein shakes if you exercise (myth)
Protein shakes can be included as a nutritional supplement in any type of diet. Are they meal replacements? ABSOLUTELY NOT (although many people do it and think it's okay). But you can perfectly use them as a mid-morning or mid-afternoon snack, adding a piece of fruit and/or nuts, for example, or add them to your breakfast recipes, drink them before going to sleep if you're still hungry...
What if I'm pregnant or breastfeeding? More of the same, although it may be poorly expressed from a professional point of view, I always say, "it's food!" If you're expecting a baby and want to supplement your meals with one protein shake a day, that's perfectly fine. And when you're breastfeeding, these shakes are even more useful and helpful, as exclusive breastfeeding is very demanding and you need to have healthy food prepared and always available. A natural yogurt with protein and chopped fruit is a quick and nutritious snack you can prepare in minutes, so you can continue to attend to your baby's needs 100%.
And many more myths about proteins like...
- Proteins cause acne: FALSE.
- If you consume too much protein, you eliminate it through urine: FALSE. Proteinuria is a condition involving impaired kidney filtering. An excess of protein or anything else is not good or healthy, but it doesn't necessarily relate to this condition.
- Proteins change your eye color... well, I just made that up, but I bet if I say it a couple more times, many will end up believing it.
CONCLUSION: don't believe everything you see online and always consult real professionals.
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