When we think of whey protein, we imagine a powdery substance, said to aid in muscle growth. We imagine anyone who consumes whey protein as bulky and big-built. But that’s not the only reality of whey protein. Whey protein refers to a combination of proteins found in whey, the watery substance that separates from the curds when producing cheese. It contains high-quality protein, is said to promote muscle performance, and may also improve the body’s antioxidant defences. However, the growing popularity of whey protein has also exposed people to several myths. Dr. Shri Iyer, the Head of Nutrition Science at BUILD., in conversation with Only My Health, says, helps us bust some of these common misconceptions.
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Common Myths About Whey Protein Debunked
Myth 1: Whey protein consumption will make you bulky
Fact: Dr Iyer says, “While whey protein is commonly used for muscle growth and recovery, it will not make you bulky unless combined with a consistent weightlifting routine and a calorie surplus.”
Myth 2: Consuming whey protein is only necessary for professional athletes
Fact: Whey protein can be beneficial for individuals of all fitness levels and ages to meet their daily protein requirements and support muscle growth and recovery, says Dr Iyer.
Myth 3: Whey protein consumption causes liver damage
Fact: Sage Journals suggests that whey protein consumption in an 'uninformed manner and without exercising' can have adverse effects on the liver. However, Dr Iyer says, there is no scientific evidence to support the claim that moderate consumption of whey protein causes liver damage in healthy individuals.
Myth 4: Consuming whey protein leads to hair loss
Fact: Dr Iyer says, “Adequate protein consumption is necessary for hair health and growth, and there is no scientific evidence to suggest that whey protein causes hair loss.”
Myth 5: Whey protein consumption leads to acne
Fact: While high protein diets may increase androgen production, leading to acne in some individuals, there is no scientific evidence to suggest that whey protein causes acne in everyone.
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Myth 6: Whey protein is only beneficial immediately after a workout
Fact: Whey protein can be beneficial post-workout for muscle recovery. However, it can also be used as a protein supplement throughout the day to meet daily protein requirements, says Dr Iyer.
Myth 7: Consuming too much protein will turn into fat
Fact: Excess protein can be stored as fat, but this process is not as efficient as storing excess carbohydrates or fat as body fat, says Dr Iyer. “Consuming too many calories, regardless of the source, can lead to weight gain,” she adds.
Bottomline
Whether you’re an athlete or an aspiring fitness enthusiast, whey protein is something you’ve all probably heard about. The supplement itself is quite popular, but not many believe in its benefits due to the various misconceptions about it. Many refrain from it from the fear of becoming bulkier or doing harm to their body. But while it's best to stick to natural foods, understanding the actual pros and cons of whey protein is crucial. Talk to your doctor, fitness expert, and trainers about the same.
