Whether you’re a devout protein lover or a sometimes-post-workout protein shake drinker, you’ve probably wondered whether that whey protein you’re using is the be-all-end-all of protein. You might also wonder whether or not your whey supplement is even working.
To help raise your WQ (Whey Quotient), we’ve asked the experts to debunk four of the most common myths about whey protein.
1. Myth: Supplementing with whey protein alone can help you lose weight.
Fact: Anyone looking to lose weight quickly might find themselves turning to whey protein-based shakes or smoothies. Unfortunately, the supplement by itself—unsupported by a balanced diet and exercise program—probably won’t help you shed much weight.
According to The Mayo Clinic, research supports whey’s ability to increase feelings of fullness, in addition to its ability to boost energy and promote recovery—but it’s not a weight-loss quick fix. As with all weight-loss plans, there’s no magic bullet.
2. Myth: If you’re supplementing with whey protein, you can build muscle Without Going To the gym.
Fact: Whey protein is packed with branched-chain amino acids (BCAAs), which the body needs to build muscle but cannot produce on its own. “Whey has the most potent and ideal amino acid profile for driving muscle growth, and an abundant amino acid pool is a requisite for muscle growth, but by itself, [whey] won’t give the same benefit,” says Brandon Mentore, a Precision Nutrition Coach and board-certified holistic health coach in Philadelphia, Pennsylvania.
In other words, whey protein and workouts need to go hand-in-hand in order for you to bulk up. A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that taking whey protein while doing a resistance training program “offers some benefit compared to resistance training alone.” In fact, the study shows that when supplementing with whey, there is a “greater relative gain in lean tissue mass.”
3. Myth: All whey protein products are basically the same.
Fact: The way whey is processed can vary greatly by company and manufacturer. “There are different grades of purity and processing with whey,” Mentore notes. Looking for a clean line? Try the NSF Certified True Athlete brand.
4. Myth: Plant-based or other protein powders won’t give you the same results as whey.
Fact: While whey definitely has its benefits, plant-based protein sources are also good choices for vegans, vegetarians, or anyone with a dairy allergy. There are plenty of plant-based protein powders out there, too. And research published in Nutrition Journal found that both whey protein and rice protein, taken after resistance training, improved body composition and exercise performance.
Thinking of switching to a plant-based protein? Plnt’s chocolate protein powder packs 18 grams of protein in one serving, while Garden of Life’s organic vanilla protein kicks it up to 30 grams in a single serving.