The fitness industry is saturated with information—some accurate, but much of it clouded by myths, especially around women’s health and nutrition. One persistent misconception is that whey protein is only for men or that women who consume protein and lift weights will become overly muscular. The truth, however, is quite different.
This article addresses some common fitness myths and highlights the importance of whey protein in women’s health and nutrition.
1. Protein is essential for everyone, not just men
Protein is crucial for everyone, not just men. Besides taking part in many metabolic processes, it plays a key role in muscle development but also contributes to healthy hair skin and nails and a well-functioning immune system. Since women also need protein for overall well-being and muscle maintenance, it’s especially important for those who have an active lifestyle or work out to include it in their daily nutrition.

“I used to believe protein supplements were only for bodybuilders,” says Hannah, a 32-year-old fitness trainer. “But once I started weight training, my energy levels & confidence improved. And I found including whey protein in my diet helped me with recovery. It’s not just about building muscle, strength training and proper protein intake—it has helped me feel stronger and I am more focused.”
2. Whey protein and strength training won’t make women ‘manly’
A prevalent myth in the fitness world is that consuming whey protein and engaging in strength training will make women bulky. Women have lower testosterone levels compared to men, so even with higher protein intake, the likelihood of significant muscle growth is much lower. Instead, protein helps support muscle growth and repair making strength training just as beneficial for women as it is for men. It can also aid in preserving muscle mass, when in a calorie deficit, while indirectly supporting fat loss by promoting a feeling of fullness, helping to create a more defined and sculpted look.

“When I first started strength training, I was scared of looking too muscular,” shares Diksha, a 37-year-old woman entrepreneur, “But I quickly realized that it wasn’t about becoming bulky— strength training helped me tone up and whey protein helped me recover, and I love how I feel both mentally and physically now.”
3. The Protein Gap
Despite the rise of fitness culture, many women still lack knowledge about proper nutrition. Protein intake, in particular, is often insufficient, even though it is vital at every stage of life. Unfortunately, myths and misinformation contribute to a significant protein gap in women’s diets.
Indian diets are typically carbohydrate-heavy, with little attention given to other macronutrients. A 2015 survey published in *Agricultural & Food Science* revealed that 9 out of 10 Indians have a diet deficient in protein. More specifically, Nielsen’s Protein Paradox Survey, which included 2,142 Indian mothers across 16 cities, found that:

Closing this knowledge gap is essential, and raising awareness about the importance of protein and protein-rich foods is a crucial first step towards building healthier and stronger women.
“I was shocked to find out how little protein I was getting in my regular meals,” says Kanchan, a 41-year-old homemaker. “I assumed our dal and roti meals were enough, but after talking to a nutritionist, I started incorporating more protein-rich foods and a whey supplement. The changes in my energy levels were noticeable in just a few weeks.”
Nutritionist’s perspective
Nutritionist Avanti Deshpande emphasizes the broader role of protein beyond just muscle building. She states, “Protein is essential not only for muscle development but also for functions like immunity, growth, and metabolism—areas where gender makes no difference. For women, especially those in childbearing years, strength training coupled with meeting daily protein requirements lays a strong foundation for healthy aging and helps reduce the risk of osteoporosis. For women who perform moderate to high-intensity workouts, incorporating a high-quality protein like whey is ideal, as it provides all 9 essential amino acids needed for muscle recovery.”
Why Optimum Nutrition Gold Standard 100% Whey Protein?
To ensure sufficient protein intake, a high-quality product like Optimum Nutrition Gold Standard 100% Whey Protein can be beneficial alongside a balanced diet. With 24 grams of protein per serving, it supports daily fitness routines and helps bridge the protein gap, improving the overall protein content in women’s diets.
By debunking myths and providing real-life experiences alongside expert insights, this article aims to help women make informed choices about their nutrition and fitness routines.
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References:
1. Indias-Protein-Paradox-Study.pdf (righttoprotein.com)
2. Mahajan, M.A., & Gate, C. (2015). Protein Consumption in Diet of Adult Indians : A General Consumer Survey (PRODIGY).
Disclaimer: The views and opinions expressed in the story are independent professional judgments of the doctors/experts, and TIL does not take any responsibility for the accuracy of their views. This should not be considered a substitute for medical advice. Please consult your treating physician for more details. This article has been produced on behalf of On Nutrition by Times Internet’s Spotlight team.