5 Protein Powder Myths to Stop Believing, According to A Sports Nutritionist

If you lift weights, I'd wager protein powder is in your vocabulary—as it should be. Getting enough protein in your diet is essential to seeing the muscle growth, body composition, and fitness goals you have in mind.

That being said, most athletes don't know how to adequately supplement with protein powder to actually maximize results. As a sports dietician and former D1 athlete, I help clients optimize their protein intake to improve performance. If you're tired of blindly choking down the same blender bottle shakes day after day, stick around. Here are my best tips and favorite recipes for getting the most out of your protein powder.

Why you should listen to me

As a Registered Dietitian, Personal Trainer, and Former Division 1 Runner, I’ve spent years studying sports nutrition and applying it in real-world scenarios. While I believe in a food-first approach, I also recognize the benefits of supplementation when needed. Most importantly, I only recommend third-party tested protein powders to ensure safety and quality (and yes, REP Purist Powders meet this standard!).

First things first: What is protein powder?

Protein powder is a dietary supplement that can help people meet their daily protein requirements. Most protein powders, like the REP Purist Whey Protein Powder, are made from concentrated protein sources such as whey, casein, or plant-based proteins.

Types of protein powder: How to choose the right version for your needs

Animal Based

Most popular animal-based protein powders (ex: whey, casein, egg white) are complete proteins, meaning that they contain all nine essential amino acids. These nine amino acids, including leucine and methionine, cannot be produced by the body and must be obtained through diet. Whey protein is often higher in leucine, an essential amino acid that plays a key role in muscle protein synthesis. Whey protein is also great for individuals without a dietary need to consume plant protein, as it is easily digestible and quickly absorbed by the body.

Plant Based

Vegan/plant-based protein powders are dairy and lactose free, and are the perfect option for people who avoid animal products for personal, ethical, and/or environmental reasons. Some research suggests that plant-based protein powders may not be as effective for muscle growth compared with animal-based powders. Regardless, they can still be a great option, especially when combined with other plant proteins to ensure a complete amino acid profile. At the end of the day, it’s about personal preference and what fits best into your lifestyle.

Debunking protein powder myths

There’s a lot of confusion about protein powder and what it can do, so let’s clear up some of the most common misconceptions.

Myth: Protein powder is a magic bullet for weight loss or weight gain

Protein powder itself isn’t a magic weight management tool. However, it can help preserve muscle mass, which supports a higher metabolism. Protein powder can help an individual maintain muscle mass and feel fuller for longer, which could potentially lead to fat loss when in combination with adequate nutrition and exercise. But, ultimately an individual could be gaining weight due to an overconsumption of overall calories, non related to protein powder.

Myth: Getting jacked is as simple as drinking a protein shake every day

Yes, extra protein can definitely lead to an increase in muscle mass. But will a protein shake specifically make you increase muscle? Not always. In order to see a build in muscle mass, an individual would need to consume at least 30-35% of their daily calories from protein. For most people this is a lot and the use of a supplement is a convenient way to bridge the gap.

Myth: Protein powder is the only way to meet your protein goals

Nope! Whole foods like lean meats, eggs, dairy, and legumes can absolutely meet your protein needs. However, many athletes find protein powder beneficial for post-workout recovery, thanks to its quick digestion and absorption.

Myth: Protein powder will make you gain fat

Plain and simple, studies show increased fat mass is the result of eating excess calories, regardless of whether they come from protein, carbs, or fats. In fact, research indicates that most people on a high-protein diet experience an increase in lean body mass.

To avoid fat gain, your total daily calorie expenditure (TDE) must not be exceeded by total caloric intake. What goes in, must come out. You get the idea.

If you're struggling to figure out how much protein you need per day, keep in mind the general protein recommendation for athletes is 1.2-2.0g of protein per kg of bodyweight per day. For athletes in a fat-loss phase, protein intake may go up to 2.5g per kg of bodyweight per day with carbohydrate intake adjusted accordingly. When in doubt, consult a nutritionist!

Myth: You must have protein within an hour of exercise

Say it with me: The one-hour rule is BS.

Protein powder initially gained popularity because athletes could consume it immediately after workouts (no cooking—so simple!). It was believed downing a shake right after a workout was more beneficial for recovery and muscle building. These days, we know that's not totally true.

It's more important for athletes to prioritize eating protein steadily throughout the day to aid in overall recovery. Timing tends to matter more if you're participating in high-intensity exercise or workout sessions longer than 90 minutes. If your exercise meets the latter, aim to refuel with around 20-40 grams of protein and a carbohydrate source, like a protein shake and a banana.

My favorite protein powder recipes that will actually help you hit those protein goals and build muscle

I am not an athlete who can down a protein shake with water post workout. If you can relate, or you just want some creative options for boosting protein intake, here are five of my favorite recipes: 

Banana Oat Protein Pancakes: 41g per serving

Ready for a yummy brunch after your weekend workout?

Ingredients

• 1 cup Oat Flour
• 2/3 cup Vanilla Protein Powder
• 1 tsp Baking Powder
• 1 Tbsp Ground Flax Seed
• 1/8 tsp Sea Salt
• 1 Banana (medium, mashed)
• 1 1/4 cups Milk
• 1 Tbsp maple syrup (optional)

Directions

Combine all ingredients in a bowl.

Heat a large non stick skillet over medium heat and scoop 1/4 of the batter into the pan. Cook until bubbles start to form on the surface of the pancake. Flip and cook for another 2 minutes.

Serve with maple syrup and enjoy!

Grace’s Post-Workout Smoothie: 40g per serving

This is the perfect balance of protein and carbohydrate to support recovery after training.

Ingredients

• 1 cup milk
• 1 cup frozen cherries
• 1/2 frozen banana
• 1/4 cup vanilla protein powder
• 2 tbsp sunflower seed butter

Directions

Blend until smooth and serve!

Protein Oatmeal: 40g per serving

Ingredients

• 1/2 cup oats
• 1/2 cup milk
• 2 scoops protein powder
• 1 Tbsp. peanut butter
• Cinnamon
• Honey

 Directions

Comine oats, protein powder, and milk. Heat until liquid is absorbed and oats are tender. Top with peanut butter, cinnamon, and a drizzle of honey.

Protein Balls: 13g per serving

Ingredients

• 1/3 cup raw nuts (any nut you'd like!)
• 1/2 cup oats
• 3/4 cup pitted dates
• 1/3 cup natural peanut butter
• 1/2 cup chocolate protein powder
• 1/3 cup milk 

Directions

Add all the ingredients into a food processor, roll into balls and enjoy!

Protein Muffins: 8g per muffin

Ingredients

• Boxed muffin mix
• Protein powder of choice

Directions

Prepare batter as directed. Add two big scoops of protein powder and combine. Bake as directed.

What to look for when buying protein powder

There are a few key considerations I look for as a Dietitian:

1. Less than 5g of added sugar per serving

2. No artificial colors or sweeteners

3. A short, recognizable ingredient list

4. No unnecessary fillers (like maltodextrin)

5. Third-party certified for quality

Takeaway 

Protein powder can be an excellent tool for meeting your protein needs, supporting muscle growth, and enhancing recovery, but it’s not a requirement for success. Prioritizing whole foods first, using supplements wisely, and staying consistent with training and nutrition will always yield the best results. Whether you prefer a classic protein shake or creative recipes like protein muffins, there are countless ways to incorporate protein powder into your routine—just find what works best for you!

Grace Thomas, MDN, RDN, LD, CPT, is a registered dietitian with a specialty in sports nutrition. Thomas earned her Master’s Degree in Dietetics and Nutrition from The Ohio State University. As a former D1 runner, Thomas is committed to helping athletes of all ages and abilities learn how to adequately fuel to enhance their performance and avoid Low Energy Availability (LEA).

This article was reviewed by Ashley Boyer, CPT, ACE-Sports Nutrition Specialist, for accuracy.