For many, protein powder remains a mystery, shrouded in clichés and taboos. Depending on your condition and goals, protein powder can be a great ally, for example, if you want to lose weight or increase muscle mass. In this article, we debunk some of the myths surrounding protein powder.
1. Protein powder is only for athletes or people who go to the gym.
This is false, as protein powder can also be suitable for people who want to maintain their muscle mass or lose weight. Because it's very satiating relative to its calorie content, it helps us avoid overeating other, more calorie-dense foods.
To maintain muscle mass, it is necessary to consume between 1.2g and 1.6g of protein per kilogram of body weight daily.
Furthermore, protein not only helps to develop our muscle mass, but also helps to take care of our bones and joints and is essential for having a strong and healthy immune system.
2. Protein powder damages the kidneys
This is false unless there is pre-existing kidney damage (in which case many other foods could also be harmful). Moderate consumption of protein powder poses no health risk.
3. Protein powder will help you gain a lot of muscle mass very quickly.
This is false, as muscle mass gain is always a very gradual process and not so easy to achieve. It will depend heavily on age, the type of training performed, total protein intake, and rest.
4. Protein powder is somewhat similar to anabolic steroids.
This is false, as protein powder is not a doping substance. Protein powder is simply a food composed of isolated protein from one or more foods. It's not magic, nor is it poisonous (although some commercial brands do contain additives that can be harmful).
5. Plant protein is less effective than animal protein
This is false, as studies have shown that as long as the minimum daily requirements are met, the origin of the protein is irrelevant.
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Protein powders are a very convenient way to increase protein intake for people with busy schedules, restrictive diets, poor appetite, or who regularly engage in physical activity.
There are protein powders available that are free of artificial additives and undergo rigorous quality testing. Therefore, it's very important to carefully read the ingredients to avoid those containing artificial sweeteners, colorings, fillers, etc.
A single shake of Fitago plant protein provides more than 25g of protein (≈20% of the daily requirement of an 80kg person who performs physical activity) with just ≈125kcal.