Helping you navigate your fitness journey by correcting common supplement misconceptions, ranging from when to consume protein shakes to whether they cause weight gain.
In a world where everyone’s opinions and thoughts are so readily available through online networks, it can be hard to decipher fact from fiction. Particularly where protein and supplements are concerned, as the stereotypes around these lead to the spread of misinformation.
Believing the wrong information can falter your health and fitness progress by wasting both your time and energy. To help, we’ve created a list of some of the popular protein and supplement myths which we’ve encountered across our fitness journeys.
Are Supplements Worth It?
The benefits of supplements are often debated due to the number of poor-quality products on the market. However, supplement powders can be extremely helpful in maintaining a nutrient balanced diet. Quality products should offer several health benefits from enhanced energy and improved hormone balances, to supporting both heart and brain health. When selected right, supplements can be a cost-efficient way of improving overall health, however it’s important to choose a supplement which is rich in antioxidants, vitamins and nutrients. Supplements are worth it when consumed alongside a daily diet, and not in replace of, to create a sufficient nutrient intake.
When Should I Take Protein Supplements?
Protein supplements are often consumed directly before or after a workout to aid the muscle repair process. For weight loss goals, consuming protein-dense snacks throughout the day can help you feel more satiated and prevent mindless snacking. As an incredibly controversial topic, many people believe that protein should be consumed within the ‘anabolic window’ of a workout. However, research has indicated that for most people, the overall amount of protein consumed per day is of more concern than the specific timing.
If You Don’t Workout Regularly You Don’t Need Protein?
A common misconception across society is that only regular gym users and fitness enthusiasts need to consider their protein intake. Whilst protein aids recovery and helps to build stronger muscles for those who work out, it can also be beneficial in managing hunger and speeding up the metabolism to encourage weight loss. High calorie protein shakes are often consumed by gym-goers to provide further fuel towards their workouts and aid their performance, however, incorporating protein into a balanced diet can help maintain good nutrition for everyone.
Will Protein Powder Cause Weight Gain?
Stereotypically, protein powder is often closely linked with bodybuilders, bulking and weight gain. Although it can be used to create calorie-dense shakes, it can also be incorporated into any diet with a variety of goals - whether its weight-loss, weight-gain, or maintenance - to increase overall protein consumption. Therefore, protein powder itself does not cause weight gain, however, the way it is used determines the outcome.
Can I Take Too Much Protein?
The recommended amount of protein per day ranges from 0.8-1.6g per kg of bodyweight, however many people believe that they should continually consume upwards of this. Whilst an increased protein intake can help to grow muscle, the muscle can only absorb 30 grams of protein at one time meaning that any more than this will be stored as fat. Additionally, focusing too much on protein can lead to a lack of other nutrients which the body needs. Therefore, it is possible to consume too much protein and it is not recommended to do so in support of a heathy balanced diet.
Different Supplements for Men vs Women?
The difference between supplements branded to men and women are minimal; both will provide a similar amount of nutrients and vitamins. However, there are some cases where supplements are manufactured to cater for a specific need, for example pre-menopausal women require a higher intake of iron than men. Additionally, products aimed at women may contain a higher amount of folic acid, which is vital for pregnant women. Whilst this may be insignificant in the short term, continually over-consuming could cause health problems in the future. Therefore, men’s and women’s branded supplements are purposeful, and the different health benefits should be considered when you’re looking to buy.Approaching health and fitness with the right knowledge can help you optimise your workouts and see the most results. When taken appropriately, supplements are a great way to ensure your diet is healthy and nutritionally balanced.
