Protein shake for women. Myths vs. facts
Protein shake for women. Myths vs. facts
There are countless myths surrounding protein shakes for women and men alike. We've done the fact check: what's really behind these supplements, who needs them, and why do they actually work? Myths vs. facts: here's what a protein shake for women can really do!
Myth #1: Protein shake for women is just a placebo
You hear it time and again: protein shakes don't do anything, only training builds muscle. We looked into it and found several studies and research results on the topic. The fact is: Dr Stuart Philipps from the University of McMaster in Ontario, Canada, has studied protein metabolism together with his colleagues. He's a professor of kinesiology and a lecturer in medicine. His research, and that of colleagues such as Rob Morton, looks at which factors influence the maintenance, build-up and breakdown of muscle mass. Dr Philipps and his colleagues carried out randomised studies using carbohydrates as a placebo. Maltodextrin and dextrose have the same calorie content as protein: 1 g of carbohydrate and 1 g of protein both provide 4.1 kcal. Matching the calorie count in the placebo group and the protein groups was important to find out whether it really is the protein that drives muscle growth, or simply the extra energy. It was the protein. Whey Protein and casein protein led to significantly greater muscle growth and strength compared with the placebo group. And even the athletes given pea protein achieved even better results than the placebo group.
Myth busted!
Myth #2: Protein shake for women makes you masculine, because it's full of steroids.
Women often steer clear of protein shakes. That's because products with muscle-bound men on the label are suspected of ruining the female figure. Unwanted ingredients have indeed been found in numerous supplements. These included stimulants such as ephedrine or caffeine. Other studies found anabolic steroids, such as methandienone, nandrolone metabolites, stanozolol and others. So there really are unscrupulous manufacturers who lace their protein shakes with dubious and, in some cases, banned substances without declaring them. That's not reputable.
Steroids weren't found in all protein shakes. Choose Swiss brands to make sure you're not taking a contaminated protein powder.
Myth busted!
Myth #3: Protein shakes damage your kidneys
Protein is metabolised in the body. The breakdown products have to be excreted, and that happens via the kidneys. Hence the accusation: too much protein puts a heavy strain on the kidneys — too heavy in the long run, which leads to kidney damage. Is that really the case with a protein shake for women?
Animal studies have found that an excessively high protein intake does indeed increase the kidneys' glomerular filtration rate. But no study has been able to demonstrate this in a healthy, trained adult. And to date, no link has been found between kidney problems and a protein shake for women. What is certain is that a protein shake for women is safe as part of healthy training.
Myth busted!
Myth #4: Protein eventually causes liver failure
The liver is responsible for protein synthesis. If you're worried that too much protein all at once might overwhelm the liver, you're in good company: this has been suspected many times and has been thoroughly researched as a result. And it hasn't been proven in a single scientific study. As far back as 1988, rats on a high-protein diet showed altered mitochondria in the liver. Today we know that these changes weren't a sign of liver failure, but a perfectly normal reaction to the increased demands. The liver cells simply adapted and were able to metabolise the extra protein without any problem.
Myth busted!
Myth #5: Real food is better than a protein shake for women
In terms of quality, protein from a natural, animal source really does seem to be the best protein there is. Whether it's poultry, meat, eggs, milk or fish doesn't really matter: all of it belongs in a balanced diet. That's because proteins from animal sources provide all the essential amino acids, and those are needed to build muscle mass. But natural foods aren't always the most efficient way to quickly supply the body with protein. Straight after training, a protein shake for women is simply the fastest and most straightforward way to support the body and boost protein synthesis. Who always has a freshly prepared, tasty steak in their gym bag? Aside from that, natural foods also always contain some fat, cholesterol and other unwanted ingredients. A protein shake for women is free of all that.
Myth busted!
Myth #6: A masculine figure and mountains of muscle come from a protein shake for women
This was already hinted at in the steroid myth: if women look masculine, it's blamed on the protein shake — as if protein were too strong for women. But the fact is, women can't naturally build "masculine" muscles at all. Body proportions always stay different from men's, and of course testosterone release in women is always lower than in men. It's not a protein shake for women that builds huge mountains of muscle — testosterone is what drives that aggressive growth. So a protein shake for women doesn't change the distribution or type of muscle at all. What makes women with pronounced muscles look masculine is social prejudice: women are supposed to look soft and feminine, have pronounced hips and a bust, but otherwise stay rather weak. A protein shake for women helps build defined muscle — in the glutes, the chest and everywhere in between, above and below — and reduce fat: the figure simply gets firmer, nothing more.
Myth busted!
Myth #7: Protein shake for women makes you fat
This myth is based on a logical error: if a woman weighs a lot and has a high BMI, she must be fat. Really? No, of course not. BMI is calculated from age, body weight and height. It doesn't tell you whether that body weight comes from generous fat reserves or from (actually heavier) muscle mass. Yes, of course a protein shake for women adds weight — after all, a protein shake for women is meant to help build muscle intensively after training. But it doesn't make you fat. At least not if the ladies keep an eye on a balanced overall energy balance throughout the day.
Myth busted!
Still not sure whether you should be taking a protein shake? The coach at your gym will be happy to advise you!
