Protein Powder Does it Really Work or Hype?
dbanks80
Posts: 3,685 Member
I started taking a protein powder (Now Sports Whey Protein Isolate) today to try and build/strengthen my muscles. I am strength training for a Tough Mudder this May.
The powder is horrible and I mix it with unsweetened Almond Milk but my friend swears by it and she is very toned.
Does protein powder really make a difference in building muscles or is it just another product?
The powder is horrible and I mix it with unsweetened Almond Milk but my friend swears by it and she is very toned.
Does protein powder really make a difference in building muscles or is it just another product?
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Protein powder is only a convenience food to use to supplement your daily protein intake. So if you are not getting enough protein from your diet from meats, dairy, vegetables, etc..., then you can use protein powder as a convenient way to add in additional protein.
To build muscle you will need adequate food in surplus, with adequate amount of protein from said food (supplement with powder if necessary), and adequate lifting volume.0 -
It's just a liquid food that's high in protein and very convenient if you aren't hitting your protein goal with your regular food - nothing magic about it.
If your friend is "very toned" it's probably because she is about the right weight and does lots of exercise!0 -
It makes a difference if you aren't hitting your protein macro. But if you get enough from food, it's pointless.0
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Protein powder makes no difference unless it allows you to get enough protein. They are not magical muscle building drinks. It is just food. You could get enough protein from other sources and as long as calories and macros were the same you would see the same results.
Forcing down some awful powder with unsweetened almond milk sounds terrible. Dont do it if you dont like it. Your friend is not giving themselves credit for the hard work they are doing. Dont fall for the marketing.0 -
It's protein0
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If by "does it work" you mean, does it provide protein, then yes. Beyond that, it has no magical effect.
ETA: And you cannot lose weight and build muscle at the same time (except for very rare circumstances). If you would like to build muscle, you need to eat at a surplus and use resistance training. If you would like to lose weight and retain the muscle you have, eat sufficient protein and use resistance training.0 -
Powders don't usually taste that aweful. Try a vanilla. Or a bland, that way you can add fruit or mixes to them to bring it to a taste you prefer. And they are great to have if your not hitting your macro for protein. Also great to have if your always on the go.0
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I need the protein supplements to hit my goals some days. It helps. No magic. Try a different supplement if you are having trouble hitting the bulking protein targets.0
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I am more concerned about toning and getting stronger. Not trying to mucle build. I eat least 65 grams per day in food. I am 5'9" 174 lbs.
I paid over $30 for this stuff so I am going to finish it and add some fruit to it.
Thanks everyone!0 -
I use protein powder because I'm terrible at prepping meals and I end up short a lot of the time and the powder helps. Plus I have a banana one that makes me a happy camper. Besides that, it's not magic. It just helps.0
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I use Protein powder for breakfast because I go right to the office from swimming in the morning. Otherwise I have eggs, sausage, peppers, onions, and cheese
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Protein powder is basically just food. The protein shakes, and I like Optimum Nutrition best, have a decent amount of glutamine and aminos in it, that I need for recovery after lifting. That's probably the most important difference between protein from a cup of yogurt, compared to protein blend in the sports nutrition type shakes.
Personally, I need at least 120 g of protein per day, and my calorie allowance isn't high enough to get everything from other 'regular' food. I throw protein powder into everything, cook and bake with it, just to raise my intake.
To get 'toned', the shakes alone won't do the trick. You will still have to strip some fat (count calories) and build up some muscles (lift heavy stuff)..
Good luck!0 -
Like others have said, if you are eating nutritiously there isn't really a need for it. There are plenty of more natural (and in my opinion, much healthier and better tasting) sources of protein out there - greek yogurt, nuts, beans, to name a few. If you eat more protein than your body can use it gets stored up anyways.
I'll be doing my 4th Tough Mudder this September and believe me when I say you don't need to 'bulk up' for this event. It's about 85-90% cardio/endurance, with some strength obstacles sprinkled in. Best ways to prepare (IMHO): work on your distance running (think 6 to 9 miles at a time), lots of burpees, and pull-ups. Congrats on signing up!0 -
DanoMammal wrote: »Like others have said, if you are eating nutritiously there isn't really a need for it. There are plenty of more natural (and in my opinion, much healthier and better tasting) sources of protein out there - greek yogurt, nuts, beans, to name a few. If you eat more protein than your body can use it gets stored up anyways.
I'll be doing my 4th Tough Mudder this September and believe me when I say you don't need to 'bulk up' for this event. It's about 85-90% cardio/endurance, with some strength obstacles sprinkled in. Best ways to prepare (IMHO): work on your distance running (think 6 to 9 miles at a time), lots of burpees, and pull-ups. Congrats on signing up!
Great info! That is good to hear. I run every other day 4-6 miles. I take Boot Camp sessions 3 days a week we do burpees there. I HATE burpees!!!!
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I love protein powder for the reasons everyone has outlined above. Blend it with something nice - fruit, peanut butter... or even with ice cream and your favourite chocolate bar if you have the spare calories (and a powerful enough blender) to do that. You can also use it to make your own protein bars.0
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I use protein powder on days that I work out. I find it helps me feel fuller and keeps my energy up a little more. I haven't seen it make a difference for me in muscles, but I'm not trying to build a large amount of muscle.0
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I've just discovered a plant-based protein powder that I really like: https://healthyskoop.com/products/53f51ba6086f140200b25d71 Tastes excellent with just almond milk.
Like others have said, is it a magic bullet to make you stronger, faster, and leaner? Of course not, but if you have a day where you can't get a full meal in post-workout or are lacking protein, it's a lifesaver.0 -
It's a food. It's like asking if eating chicken breast works.0
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Whey protein helps you get that protein when you need it .0
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I'm not sure what "hype" you're talking about...it's just a supplement to, you know...help you hit your protein goals.DanoMammal wrote: »Like others have said, if you are eating nutritiously there isn't really a need for it. There are plenty of more natural (and in my opinion, much healthier and better tasting) sources of protein out there - greek yogurt, nuts, beans, to name a few. If you eat more protein than your body can use it gets stored up anyways.
I'll be doing my 4th Tough Mudder this September and believe me when I say you don't need to 'bulk up' for this event. It's about 85-90% cardio/endurance, with some strength obstacles sprinkled in. Best ways to prepare (IMHO): work on your distance running (think 6 to 9 miles at a time), lots of burpees, and pull-ups. Congrats on signing up!
What is "unhealthy" or "unnatural" about whey? I use a whey isolate, I'd love to know how this is bad for me.
Also, it doesn't get "stored up" unless you are consuming an excess of calories...in which case anything you eat gets stored up.
I would agree that you don't need to supplement if you can hit your protein goals without it...but I think we can skip the fear mongering bull *kitten*.0 -
It's just a liquid food that's high in protein and very convenient if you aren't hitting your protein goal with your regular food - nothing magic about it.
If your friend is "very toned" it's probably because she is about the right weight and does lots of exercise!
this.(and in my opinion, much healthier and better tasting
you do realize whey is essentially dehydrated milk... so you think milk is unhealthy?0 -
I've just discovered a plant-based protein powder that I really like: https://healthyskoop.com/products/53f51ba6086f140200b25d71 Tastes excellent with just almond milk.
Like others have said, is it a magic bullet to make you stronger, faster, and leaner? Of course not, but if you have a day where you can't get a full meal in post-workout or are lacking protein, it's a lifesaver.
plant protein... it's like jumbo shrimp!!!!0 -
I love love protein powder I take the Gold standard cookies and cream with 2 bananas and blended with vanilla soy milk for breakfast it's on point. I exercise a lot and it does help me keep toned especially since I don't eat much throughout the day.0
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I've just discovered a plant-based protein powder that I really like: https://healthyskoop.com/products/53f51ba6086f140200b25d71 Tastes excellent with just almond milk.
Like others have said, is it a magic bullet to make you stronger, faster, and leaner? Of course not, but if you have a day where you can't get a full meal in post-workout or are lacking protein, it's a lifesaver.
"Muscle biopsies from participants taking whey, casein, or plant based protein powders after intense weighted exercise showed that whey and casein proteins were vastly superior for m-tor signaling and activation as well as intensity and duration of protein synthesis. This leads to the conclusion that whey and casein proteins are nutritionally superior for an athlete who is in search of dietary proteins as a means of recovery and to build muscle mass and strength."
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I've just discovered a plant-based protein powder that I really like: https://healthyskoop.com/products/53f51ba6086f140200b25d71 Tastes excellent with just almond milk.
Like others have said, is it a magic bullet to make you stronger, faster, and leaner? Of course not, but if you have a day where you can't get a full meal in post-workout or are lacking protein, it's a lifesaver.
"Muscle biopsies from participants taking whey, casein, or plant based protein powders after intense weighted exercise showed that whey and casein proteins were vastly superior for m-tor signaling and activation as well as intensity and duration of protein synthesis. This leads to the conclusion that whey and casein proteins are nutritionally superior for an athlete who is in search of dietary proteins as a means of recovery and to build muscle mass and strength."
I wasn't really looking for a debate; just posting something that I like and that's working for me. Whey and casein proteins don't work for some people for a variety of reasons.
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I have similar thoughts to OP. One of the trainers at the gym insists that we need to eat or drink extra protein after a workout. My calorie goal is on the low side because I'm small, so I almost never meet my protein macros with food. On the other hand, protein powder is a food, too, and you usually have the mix it with something else to be palatable. The one I bought is 120 calories for 2 scoops and if I mix it with milk, I'm now at 200 calories, more if I add a banana, etc. So, basically I would have to cut out a meal or snack to consume a protein shake. Many people believe that somehow these products are "magic" but then stay at the same weight or even gain because they act as if the fact that they are "protein" negates the calories.0
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I lift and the protein powder helps me reach my total protein goal. I do my best to get it from lean meats, not so lean meats and beans...but I just don't always make it. So...I take a scoop and blend it up.0
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I've just discovered a plant-based protein powder that I really like: https://healthyskoop.com/products/53f51ba6086f140200b25d71 Tastes excellent with just almond milk.
Like others have said, is it a magic bullet to make you stronger, faster, and leaner? Of course not, but if you have a day where you can't get a full meal in post-workout or are lacking protein, it's a lifesaver.
"Muscle biopsies from participants taking whey, casein, or plant based protein powders after intense weighted exercise showed that whey and casein proteins were vastly superior for m-tor signaling and activation as well as intensity and duration of protein synthesis. This leads to the conclusion that whey and casein proteins are nutritionally superior for an athlete who is in search of dietary proteins as a means of recovery and to build muscle mass and strength."
I wasn't really looking for a debate; just posting something that I like and that's working for me. Whey and casein proteins don't work for some people for a variety of reasons.
It's not really a debate. What Loftren is indicating is just a matter of what's most effective in promoting muscle protein synthesis. If you're buying protein from that site, the only protein worth a darn relative to strength training is the "B | Strong" which claims to have an Amino Acid profile, although it's not displayed. The others are not effective for supporting strength training as they do not contain amino acids, seems like just collagen. Which really is great if you're trying to improve your nails and hair.0
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