Will Protein Shakes Make Me Bulky? The Food Medic Myth Bust

From all the people who have come to me for advice, particularly women, there seems to be this common misconception that having a protein shake will cause superhuman muscle gains.

For anyone who may be avoiding protein supplements for the fear that they may gain weight or ‘bulk’ up, I would like to reassure you now that that’s really not the case. First of all, gaining muscle is a lot harder than it may seem – it requires weight training, a high calorie diet and consistency.

Secondly, having a protein shake is just like having any other source of lean protein. Let’s compare it to a chicken breast: they both contain roughly the same amount of protein, both are low in fat, and the calories in each are not too dissimilar. The biggest advantage of a protein shake is the convenience, and also how cost-effective they are.

Although protein shakes were initially marketed for people to drink straight after they work out, that’s not the only time when they come in handy. If you don’t have time for breakfast in the morning, then whipping up a smoothie with a scoop of protein is a quick way to ensure you’re getting some protein into you before heading off to work. They’re also a great addition or substitute when baking healthy cakes and snacks.

With that said, I’m a firm believer in food first, but if you’re struggling to meet your daily protein targets through diet alone then protein supplements are a great, convenient way to fill in the gaps. First and foremost, base your meals around good-quality sources of protein such as lean meat and poultry, egg whites, fish and dairy.

Extracted from The Food Medic by Hazel Wallace, published by Yellow Kite, £20
Photo credit: Susan Bell