Top 10 Myths Vs Facts On Whey Protein One Needs To Know
Posted on February 17 2021
ittle Miss Muffet she sat on her tuffet eating her curds and whey...I guess most of you have forgotten this good old rhyme. Little did we know about whey then except for little Muffet! Today whether you’ve stepped foot into a gym or even laced up a running shoe, whey is familiar to all. This food group has become an indispensable part of the fitness world.
Whey is an easy and convenient source of protein that includes extra protein in your diet, it’s great for muscle building, muscle maintenance and muscle recovery.
Now, the thing is as with any popular things, some myths or unverified realities have risen with the ascent of whey protein fame.
In this post, we will talk about the myths and facts on whey protein.
1 WHEY IS UNNATURAL?
Let’s go with this top-rated myth on whey. Despite all its fame in the fitness market, some people have the opinion that whey is not safe, it’s unreal, or may contain chemicals and so on. If you don’t call milk unreal, so should you not consider whey as unreal. Because whey is a natural protein derived from cow milk. Cow milk consists of 2 main protein components namely Casein and Whey. While casein is converted into cheese, whey is the leftover liquid which gets separated during the cheese-making process. Whey has higher biological value and is a complete protein containing all the amino acids. It is easily digestible and quickly assimilates into the body.
Whey protein is a superior, natural dietary supplement which is a dairy derivative. It is considered effective, safe by various scientific research.
2 WHEY PROTEIN ALONE PROMOTES MUSCLE MASS?
Yes, whey protein no doubt helps promote muscle mass. But, most people are of the opinion that whey alone can help them reach muscle-building goals. This isn’t true. If we are going to make a simple comparison here, would you believe if I say, watering a money plant at home daily will make you a millionaire? You’ll say, no, you’ve got to work hard to earn your money. Perfect, likewise, consuming whey daily won’t help build muscles. What makes you gain muscle is exercises for muscle hypertrophy. Muscle hypertrophy training uses repetitions to stimulate muscle volume and improve muscle definition. What whey does is, it provides your muscle cells, the faster stream of amino acids which serve as building blocks to initiate muscle recovery, increase the release of anabolic hormones to facilitate muscle growth.
Whey alone cannot help you build muscle mass. The right balance of protein and workout will help you attain your muscle-building goals.
3 WHEY PROTEIN IS INAPPROPRIATE FOR WOMEN?
This is completely a wrong belief. If milk is termed safe for men and women, so should whey be termed safe for both men and women. Whey protein is a convenient protein supplement that helps you meet the protein requirement for the day. As per the Indian council of medical research (ICMR), the requirement of protein per day for men is 56g and 46g for women. Some women fear that consuming whey may make them look bulky. This thought should be ruled out. A daily intake of protein won’t give you huge shoulders or biceps. Huge biceps or shoulders can be achieved through specific kind of weight training and testosterone. Owing to the low level of testosterone (essential bodybuilding hormone), women can not bulk up even if they lift heavyweights. Women will only develop a firmer body and leaner muscles with whey protein.
From a biological point of view, women won’t develop bulky body from whey regardless of whether they lift weights due to the low degree of testosterone. Whey protein is equally safe and beneficial for men and women.
4 WHEY PROTEIN CAN DAMAGE TO KIDNEYS?
I seriously wonder, from where do people get such thoughts? You eat a protein of all variety in your regular diet and don’t really bother about the amount of protein intake. But, when it comes to whey, such unsubstantiated judgment arises. What happens is that any protein consumed in excess can cause damage to kidneys, whey is not be highlighted here. You should be cautious about your protein intake. The daily recommended dosage of protein is 0.8g to 1g per Kg of bodyweight. There is no conclusive research evidence to show the side effect of whey protein on kidneys when consumed within the recommended allowance. People who already have a kidney problem or a family history of kidney disease are advised to consult a medical practitioner before embarking on whey supplementation. It is advisable to choose high-quality whey and stick to the recommended dosage while following a healthy diet plan and regular workout regime.
Whey protein is as safe as the milk we drink. It is not whey protein that causes harm to your kidneys, rather excessive protein intake (more than the individual requirement) for a long period may impose a risk to your kidneys.
5 WHEY PROTEIN PROMOTES WEIGHT LOSS?
Whey is not a magical ingredient! Just like how whey alone can not contribute to muscle gain, whey alone can not contribute to weight loss. Whey protein can contribute to muscle gain and fat loss. The more muscles you have, the active your metabolism will be and you burn more calories. Whey protein is a moderate calorie supplement which helps boost your satiety. Whey suppresses hunger reducing hormone ghrelin and helps to prevent excessive hunger, which is the prime cause for overeating and weight gain.
Whey does assist in weight loss, but not directly, only when it is consumed in conjunction with a low-calorie diet and regular exercise.
6 WHEY PROTEIN CAN MAKE YOU GAIN WEIGHT?
This is yet another ridiculous myth surrounding whey. Some fear consuming whey thinking it will make them fat or gain weight. Now, think yourself, one scoop of whey protein is at the most about 120-150 calories. In order for someone to gain weight, one has to be at a carolic surplus. If that is the case, you’ll gain weight only when you consume 4 scoops of whey protein (which is strictly not recommended) or when you consume it with other high-calorie diets. Whey protein essentially helps increase your protein intake and your muscle mass which should majorly benefit weight loss, not weight gain. Protein lowers the glycemic index, delays gastric emptying and prevents blood sugar spikes.
Whey protein is unlikely to make you gain weight when you consume it in an ideal recommended proportion. Consuming whey protein can lead to weight gain the same way that overindulging in any food group without a proper workout can eventually lead to weight gain.
7 WHEY SHOULD BE CONSUMED ONLY WHEN YOU DO GYM WORKOUT?
Whey protein is often associated with bodybuilding and muscle gaining. Let me tell you, this is a good deal of misconception surrounding whey. Such thoughts restrict people from considering whey to be safe. Your body needs protein to stay healthy as every cell in our body is made of protein. Apart from building and repairing muscles, protein acts as a building block of various enzymes and hormones. It is an essential part of skin, hair and nails. In that case, to think protein is required only if you workout would be wrong. Protein should be an integral part of a healthy diet and whey is a quality protein source to fulfil your body protein needs.
Whey is designed to fill the nutritional gaps of a varied diet. A normal person can consume whey supplement to meet the daily requirement of macros irrespective of proper gym workout regime.
8 WHEY PROTEIN CAN CAUSE HAIR FALL?
This is an often-heard myth about Whey. Protein is very essential for hair growth and whey is a high-quality, fast-absorbable protein source which should help in hair growth. Then why is this myth? Not everyone will face hair fall issue upon consuming whey. People having hormonal issues might face hair fall on whey consumption, not because of whey but could be because of additional ingredients in it like flavours or additives like binders. It is a must that you use 100% raw whey that is unprocessed, undenatured, preferably without flavours. In few men, hair loss occurs because they are genetically at risk of hair loss, in them testosterone is converted into dihydrotestosterone that converts large hair follicles into small follicles which results in producing thin hair or hair dropping. Such men are advised to consume whey with food rich in antioxidants and drink more water.
There is no direct research evidence to suggest that whey intake can cause hair loss.
9 WHEY PROTEIN CAN CAUSE GAS?
Whey is unlikely to cause gas. Gas trouble generally happens if you face indigestion or you have an allergy to a particular food group. Consuming excessive dosage of protein, not drinking sufficient water, consuming whey immediately after a workout may lead to indigestion and bloating. Not including carbs, fibers, veggies in your diet may also lead to indigestion and bloating issue. You must also be aware that those with lactose intolerance, dairy allergy, those who intake too much caffeine and alcohol are likely to suffer from gas issues.
Gas/bloating isn’t a trouble caused by whey protein. Gas is likely a consequence of improper digestion of whey or a dairy allergy.
10. WHEY PROEIN CAUSES ACNE?
There are multiple factors that contribute to acne-like your genetics, skin bacteria, your immune system and your sensitivity to hormones. There is some amount of science what you need to learn here. Whey protein consumption increases the production of insulin-like growth hormone. Whey when consumed with a strength training workout can boost testosterone levels and thus increase androgens and the activity of sebaceous glands.
Androgens overstimulate the oil glands which can clog up your pores, thus creating a conducive environment for acne breakouts. Acne is particularly common among those who consume whey in conjunction with strength training workout.
There is no definitive scientific evidence that has ever declared whey as a definitive cause of acne. The deficit of water intake or unabsorbed whey may result in acne concerns. Make sure to drink sufficient water and consume whey preferably with water for the best digestibility.
Countless people stay away from consuming whey because of these popular myths…
It’s time we banish assumptions on whey protein as the fact is far from reality…
Also read: Whey Is Not Only For Men
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