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4 Supplements Myths That Might Be Holding You Back

4 supplements myths that might be holding you back | Bulk Nutrients Blog

1. Protein can make you huge -- don't have too much 

It's just not possible! For starters, research declares all lifters have a ceiling effect on their muscle growth. You cannot just keep growing muscle progressively every month, otherwise, we'd all be abnormally large. The only way to get abnormal muscle growth that's beyond our ceiling is to take illegal steroids, which we obviously don't condone under any circumstances.

So given we have a ceiling on our muscle growth, and protein helps us build and repair muscle, whether we take whey protein or not, we're never getting "huge." Protein (via food or supplements) can help us get to our muscle-growth ceiling, and that's where it ends!

Moreover, muscle growth at any level cannot occur without a structured, rigorous weight training program, that most gym-goers don't follow anyway. If you're rather sedentary or don't lift weights at all, no amount of protein is going to help you grow muscle, because you're not breaking down any muscle tissue in the first place.

Muscle growth occurs when muscle protein synthesis outweighs muscle protein breakdown. For each individual, the amount of protein to allow this to occur varies, whilst excess protein is eliminated by the body. But more protein doesn't mean unlimited muscle growth -- that's what needs to be remembered!

2. Supplements are only for bodybuilders

Not true! In fact, bodybuilders get lots of vitamins, minerals, and protein from their diets during "bulking" phases (which involve eating more calories than their bodies burn), meaning they aren't in need of them as much as some other populations!

Taking the example of vegans and vegetarians; they can benefit largely from protein supplements given plant proteins are not always as rich in amino acids and protein. They are also lower in the amino acid leucine, which is the main precursor to muscle growth. 

Older populations can also benefit from whey protein, as they are at risk of sarcopenia (muscle wastage) as they age. Given whey protein's role in muscle growth, and how research suggests the elderly need to consume more protein; it stands to reason that whey protein for its convenience is not just for bodybuilders!

Moreover, because of its high protein count and low amounts of fat and carbohydrates -- whey protein has been shown many times, to be the perfect weight loss supplement for anyone looking to lose weight. And it's the perfect low-calorie treat.

Furthermore, for optimal health, research shows everybody can benefit from 50 grams of fibre per day; and a fibre supplement goes a long way to helping you achieve this! We have you covered with our Bulk Nutrients Tri Fibre supplement -- bodybuilder or not! 

The fact is, the everyday person can find it difficult to consume all the nutritional goodness they need to survive and thrive. And such is the purpose of supplements, to solve this very issue!

A supplement everybody can utilise for optimal health.
"A supplement everybody can utilise for optimal health.

3. Supplements are not supported by science

As you can see from the scientific links above, such a statement is disproved by science itself!

We understand there are many questionable supplements out there from various providers, and they're not the ones we are committed to selling. We sell the supplements we know can assist you with your muscle growth and/or fat loss goals, and that play a key role in your overall health.

Within this extremely popular Bulk Nutrients article: "Science: These are 5 of the best workout supplements for muscle growth", we provide 17 scientific references behind 5 popular supplements that UNQUESTIONABLY assist in muscle growth:

  1. Creatine
  2. Beta-alanine
  3. Citrulline Malate
  4. Caffeine
  5. Protein Powder

To make this misleading statement about supplements is to ignore the findings of science!

4. You can get everything from food, so why buy supplements?

Yeah, that may be true for some people in the perfect world, where there's infinite time to shop, cook, prepare, and eat. But not for everyone! And in the aforementioned case of vegans and vegetarians, they can only really get vitamin D from mushrooms and cereals, whilst they're also at risk of not getting enough vitamin B12, zinc, calcium and selenium. This is where supplements are particularly beneficial. 

Protein powder: A supplement that can be utilised by multiple populations.
Protein powder: A supplement that can be utilised by multiple populations.

The fact is, life gets in the way. We don't always get to eat the perfect balanced diet worthy of multiple social media posts. We're on the run, short on time, and live high-pressure lives.

This is where supplements that contain fibre, protein, and other essential vitamins and minerals are worthy. And this is before we get to performance-enhancing supplements like creatine, beta-alanine, and citrulline malate, which need to be consumed in a supplement form to ensure the right dosage.

Yes, some supplements for certain populations are not worth buying. But the reality is for many, they are super convenient and make reaching our goals easier.

So, there are 4 myths about supplements that simply aren't supported by science! If you hear anyone touting them, you'll be able to kindly point out the truth! 

Bulk Nutrients Expert Dayne Hudson

Dayne Hudson

Like many, Dayne was once desperate to lose weight and get into shape. But everyone he asked, everything he read, lead to the same place... nowhere.

His journey started there - researching science journals and completing a Sports Nutrition Specialist qualification so he could make weight loss easier.

More about Dayne Hudson


  1. Bakaloudi DR, Halloran A, Rippin HL, Oikonomidou AC, Dardavesis TI, Williams J, Wickramasinghe K, Breda J, Chourdakis M. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021 May;40(5):3503-3521. doi: 10.1016/j.clnu.2020.11.035. Epub 2020 Dec 7. PMID: 33341313. 
  2. Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients. 2016;8(6):359. Published 2016 Jun 8. doi:10.3390/nu8060359 
  3. Bendik I, Friedel A, Roos FF, Weber P, Eggersdorfer M. Vitamin D: a critical and essential micronutrient for human health. Front Physiol. 2014;5:248. Published 2014 Jul 11. doi:10.3389/fphys.2014.00248 
  4. Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients. 2019;11(8):1825. Published 2019 Aug 7. doi:10.3390/nu11081825
  5. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. doi:10.3390/nu11051136 
  6. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008;5:8. Published 2008 Mar 27. doi:10.1186/1743-7075-5-8 
  7. Kadi F, Eriksson A, Holmner S, Thornell LE. Effects of anabolic steroids on the muscle cells of strength-trained athletes. Med Sci Sports Exerc. 1999 Nov;31(11):1528-34. doi: 10.1097/00005768-199911000-00006. PMID: 10589853. 
  8. Larsson L, Degens H, Li M, Salviati L, Lee YI, Thompson W, Kirkland JL, Sandri M. Sarcopenia: Aging-Related Loss of Muscle Mass and Function. Physiol Rev. 2019 Jan 1;99(1):427-511. doi: 10.1152/physrev.00061.2017. PMID: 30427277; PMCID: PMC6442923. 
  9. O'Keefe SJD. The Need to Reassess Dietary Fiber Requirements in Healthy and Critically Ill Patients. Gastroenterol Clin North Am. 2018;47(1):219-229. doi:10.1016/j.gtc.2017.10.005 
  10. Park Y, Park HY, Kim J, et al. Effects of whey protein supplementation prior to, and following, resistance exercise on body composition and training responses: A randomized double-blind placebo-controlled study. J Exerc Nutrition Biochem. 2019;23(2):34-44. doi:10.20463/jenb.2019.0015 
  11. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. Published 2018 Feb 27. doi:10.1186/s12970-018-0215-1 
  12. Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019;51(1):94-103. doi:10.1249/MSS.0000000000001764 
  13. Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BA. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. 2014 Oct;28(10):2909-18. doi: 10.1519/JSC.0000000000000480. PMID: 24714538.

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