Download 7 common misconceptions about whey protein

7 COMMON MISCONCEPTIONS
ABOUT WHEY PROTEIN
Common misconception
about whey protein:
“There are lots of added ingredients in whey protein.”
Whey protein is naturally occurring in milk. Some companies do add flavors, fillers and bulking
agents to the pure whey protein after the filtering and drying process. This is why it is important to read
the ingredient label on the whey protein product you are considering purchasing. These additional
ingredients may be adding fat and calories to the product, so read the label carefully and look for a whey
protein product with a short ingredient list, with whey protein towards the beginning for higher
concentrations.
Common misconception
about whey protein:
“Whey protein is complicated to use.”
Whey protein is a simple way to add more protein to your diet. Whey protein powder can be added to
just about any of your favorite foods or beverages. Take special care when adding whey protein to hot
beverages, allow the beverage to cool slightly and stir in the whey protein completely. There are many
products on the market today that include whey protein in ready-to-drink and ready-to-eat products,
making it easy to incorporate it into your everyday life.
Common misconception
about whey protein:
“As a woman, I don’t want whey protein to make me ‘bulk up’.”
Many people, especially women, avoid using whey protein because they think it will make them “bulk up.”
This is most likely due to the fact that whey protein has been traditionally marketed to men as a muscle
building aid. Whey protein alone will not make you bulk up. Whey protein will help you build lean
muscle, but your overall diet and workout regime play a bigger role in the amount of muscle mass you
build.
Common misconception
about whey protein:
“I’m building up my muscles when I work out,
so I don’t need whey protein.”
When you work out, you’re actually breaking down your muscle tissue. This is a necessary, natural
process which occurs as your muscle tissue becomes depleted of its main energy source, glycogen.
Protein helps repair and build your muscle tissue back up, reducing the feeling of muscle soreness
.
and fatigue after a workout.
The high level of branched chain amino acids (BCAAs) in whey protein are especially important to this
process because, unlike other nutrients, they are metabolized by the muscle to begin repairing and
rebuilding the muscle tissue. Your body cannot produce BCAAs on its own, which is why it is vital to
get them through your diet.
Common misconception
about whey protein:
“I’m lactose intolerant, so I can’t consume whey protein.”
Even if you are lactose intolerant, or sensitive to lactose (the sugar found naturally in milk products), you
may be able to tolerate whey protein isolate, which contains very little lactose. Whey protein isolate is less
than 1% lactose, while the amount of lactose in whey protein concentrate can vary between 4% to 52%.
You can always contact the manufacturer if you have specific questions, as lactose content can vary from
product to product.
Common misconception
about whey protein:
“I only need to be concerned about my protein
intake when I get older.”
Starting at about age 40, even healthy adults can start to lose muscle mass. This loss of muscle mass can
impact your strength, flexibility, bone health and metabolism. Consuming high quality protein in
conjunction with resistance exercise has been shown to help reduce age related muscle loss. However
you don’t need to wait until you are 40 to begin adding more protein to your diet. The earlier you start, the
more likely you are to prevent and/or reduce this age-related muscle loss.
Common misconception
about whey protein:
“I can load up with protein at one meal and be set for the day.”
Many adults tend to load up on protein late in the day at dinner, but emerging research has shown that
adults not only need to meet the minimum RDA for protein, but they also need to space out their protein
intake throughout the day in order to get the maximum benefit. Emerging research suggests that at
least 20 - 30 grams of quality proteins are required at each meal for healthy adults to optimally stimulate
muscle growth.
About our experts
Mary Higgins
Vice President of Ingredient Marketing at Midwest Dairy Association,
B.S. in Biological Sciences, M.S. in Animal Nutrition, M.B.A. in
Business
“From the first blade of grass the cow consumes until the time you eat
it, I have studied it. I grew up on a farm in southern Illinois and have
spent my 18-year career in the agricultural, dairy and food industries.
During this time, I created new products which use dairy as an
ingredient. I began my career developing feed and milk products for
animals before transitioning into the food industry.”
About our experts
Carolyn Suerth Hudson
Registered and Licensed Dietitian (R.D., L.D.) at Midwest Dairy
Association
“My job at Midwest Dairy Council is being the dairy nutrition expert
skilled at boiling down dairy science to make it understandable. I love
being a dietitian and have worked for more than 30 years in the United
States and Canada.”