India, Sept. 27 -- Protein powder has become a common part of fitness and nutrition routines, whether it is added to a post-workout shake, breakfast smoothie or simply used to increase daily protein intake. But as its popularity has grown, so have the myths around it. Some believe protein must be consumed immediately after exercise, while others think the body can absorb only 20-30 grams at a time. There are also concerns about kidney damage, dehydration, acne and women becoming bulky.

But how much of what we hear about protein powder is actually true? Fitness expert Bhavna Harchandrai, an internationally certified fitness instructor, separates fact from myths and explains what you really need to know before adding protein powder to your...