Top 5 Protein Shake Myths

The ultimate gym supplement, touted by pro bodybuilders and novice first timers alike! Some just assume that protein shakes are an absolute necessity; others will tell me they’re afraid it’ll make them “too bulky”. To clear up some of these misconceptions, let’s break down the top 5 protein shake myths! 1) You absolutely need them! You absolutely need protein. Whether it comes in a shake form or not, is more or less up to you. I actually ask my clients not to take in more than 40g of protein in “shake” or supplement form each day, because overreliance on shakes can allow you to miss out on the other micronutrients in common protein-rich food, such as iron, vitamin B12, and zinc. If you’re getting all your protein needs from typical food, then don’t feel the need to pound more protein. How much protein do you actually need? For sedentary adults, the recommendation is 0.8g per kg of bodyweight, but most of my clients who are training or living an active lifestyle need closer to 1.2-1.7g per kg of bodyweight. 2) I need my shake during the “anabolic window” post exercise. The “anabolic window” refers to the concept that the body needs fast absorbing proteins, such as whey, and carbohydrates post workout to fully maximize workout results. While it’s absolutely important to take in proper post-exercise nutrition, worrying about chugging a whey protein shake vs a piece of chicken isn’t going to make much of a difference. In the long term, the total amount of protein you eat each day will have a much larger effect on your progress than nutrient timing. Sure, go for the post workout shake, but only if you’ve already ensured you’re taking in enough total protein the rest of the day as well! 3) Protein will make me “bulky” This myth has zero basis behind it. It most likely comes from the “gym bro” culture of hours in the gym, gallons of protein shakes, and some steroids on the side. Becoming “bulky” takes a combination of excess caloric consumption, lots of strength training, hormones (why men usually have an easier time than women becoming larger), genetics, and time. LOTS of time. For women especially, taking in the right amount of protein and exercising will probably result in being LESS bulky than if you were to do neither! 4) I can eat all of my protein with a giant steak dinner Sure, you can eat 80 grams of protein with a 12 ounce porterhouse steak every night and take in half of your daily protein intake… but your body will likely only use 25-35g of that, depending on your size. The other 50 grams or so will head right out of your body in an expensive visit to the bathroom. The moral of the story here is, eat protein throughout each day, at each meal, and add in some snacks or shakes in between meals. That way, you have a constant supply of protein being provided to the muscles to rebuild. 5) All proteins are the same Sadly, especially for vegans, this is a myth. There are “complete” proteins, such as meats, fish, dairy, and some soy (tofu, tempeh), that contain all essential amino acids that your body needs. Then there are “incomplete” proteins, such as nuts, seeds, legumes, and vegetables. If you’re relying on just one or two sources of food for your proteins, you’d have to be eating mostly complete proteins. For those getting most of their proteins from vegan sources (sorry vegans), you’ll have to make sure you eat a wide variety of foods to get all of the essential amino acids in your diet.