In a world full of wellness advice, it can be tough to separate fact from fiction. Protein powder is a cornerstone of nutrition for many health-conscious Australians, but it’s also surrounded by persistent myths and outdated information.
In Part 1 of our myth-busting series, we tackled common misconceptions about dairy, plant protein, and getting ‘bulky’. Now, we’re diving deeper to address some of the more nuanced—and equally important—questions you might have.
At True Protein, our commitment is to provide you with clear, science-backed information so you can make confident and informed choices for your health. Let’s debunk four more common protein powder myths.
Myth 1: You must drink a protein shake within 30 minutes of your workout.
The Short Answer: Not necessarily. The post-workout 'anabolic window' for muscle repair is much more flexible than you think.
While it’s true your muscles are primed for recovery after exercise, modern research shows this window lasts for several hours. The most critical factor for muscle growth isn't rigid timing but rather meeting your total daily protein goal consistently.
A post-workout shake is a fantastic and convenient way to kickstart recovery, but if you miss the 30-minute window, your body will still reap the benefits. This flexibility means you can finish your workout, commute home, and enjoy your True Protein shake when you can.
Myth 2: Protein Powder Causes Stomach Discomfort
The Short Answer: It doesn’t have to. Stomach discomfort usually comes from specific ingredients like lactose or artificial additives, not the protein itself.
If you've ever felt bloated or uncomfortable after a shake, you're not alone. However, the protein is rarely the problem. The issue typically lies with other ingredients. The two main culprits are:
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Lactose: Standard whey proteins can contain lactose, which causes issues for some people.
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Artificial Additives: Fillers, gums, and certain artificial sweeteners can also lead to digestive irritation.
The solution is to choose a cleaner, more suitable protein. A highly-filtered Whey Protein Isolate (WPI), like our WPI 90, has virtually all the lactose removed, making it a great option for sensitive stomachs. Alternatively, our high-quality Plant Protein is naturally dairy-free and easy to digest.
Myth 3: Protein Powder Will Damage Your Kidneys
The Short Answer: For individuals with healthy kidneys, a high-protein diet is widely considered safe.
This serious concern comes from advice given to patients with pre-existing kidney conditions. For healthy people, however, the story is different. Your kidneys are designed to filter waste products from protein, and a higher intake is simply part of their normal function—much like your heart rate increases during a run.
Extensive scientific reviews have found no link between high protein intake and kidney disease in healthy individuals. However, if you have a pre-existing health condition, it's always essential to consult your doctor before changing your diet.
Myth 4: All Protein Powders Are Created Equal
The Short Answer: This is a major misconception. The quality, purity, and formulation of protein powders vary dramatically.
What's inside the tub truly matters. The real difference between a standard and a premium protein comes down to the details.
Here’s what to look for:
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Fillers & Thickeners: Quality powders don't contain cheap fillers (like maltodextrin) or gums that offer no nutritional benefit.
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Artificial Additives: Check the label for artificial sweeteners, flavours, and colours.
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Transparency: A great brand will be open about where its ingredients come from.
At True Protein, we focus on all-natural, transparently sourced ingredients, ensuring you get everything you need and nothing you don’t.
In Summary: Key Takeaways
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Flexible Timing: The ‘anabolic window’ is several hours long. Focus on your total daily protein goal.
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Smart Servings: More isn't better. Aim for 20-40g of protein per serving.
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Kidney Health: High-protein diets are safe for healthy individuals.
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Quality is Key: Prioritise pure powders without fillers or artificial additives.
