DO YOU NEED TO USE PROTEIN POWDER TO BUILD MUSCLE?

Protein powder is more popular than ever. There are many brands to choose from and they promise mostly the same things- promote muscle growth and repair tissue. But do you really need to use protein powder to reap these benefits? 

​While protein powder is a great supplement for most people, you do not necessarily need it to build muscle. You need protein. Both animal and plant-based sources of protein can provide the building blocks for muscle growth. 
 
Protein is essential for building a strong and healthy body. Even if you never want to step foot in a gym, you will greatly benefit by getting an adequate amount in your diet. 
 
What are protein powders?
 
Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals.
 
One of the greatest benefits of protein powder is convenience. All you really need is a shaker bottle, water, and a scoop or so of powder. If you want to get protein from whole foods, it can be challenging if you are traveling, busy at work, or on the go. It definitely requires a bit of planning

How much protein do you need?
 
It depends. Most research says 0.6 - 0.8 grams per pound of bodyweight. This is a good baseline but higher intakes might be needed due to exercise intensity and physique goals. 
 
Gym fanatics have long suggested to consume 1 gram per pound of bodyweight. I don’t disagree and often suggest this goal to my clients. However, this would not be beneficial for obese individuals. If you’re obese (a man with 25%+ body fat or woman with 30%+), then 1 to 1.2 grams per pound of fat-free mass is adequate.
 
Protein sources
 
A rich source of protein is about 20-40 grams, or about the size of the palm of your hand.

• Chicken 
• Fish
• Beef 
• Pork
• Eggs 
• Shellfish 
• Dairy Products (milk, cheese, Greek yogurt
• Soybeans
• Tempeh/Tofu

​Get on the protein train
 
Start by determining how much protein you actually need. Then track your daily protein consumption for a week. Are you hitting your target? If not, you can easily bump it up by adding a whole food protein source or powder. An evening shake is a great way to get those last few grams for the day.  
 
I do not suggest getting all of your protein from powders because there are many other vital nutrients that you receive from actual food. If you have a day where you need 3 protein drinks to hit your target, it won’t hurt you, but definitely try to get more protein from real foods on most days. 
 
Are ready-to-drink protein shakes (RTD) ok? Or should you make your own? Definitely go for a scoop and your favorite mixing liquid. RTD’s are awesome to grab in a hurry, but they often come with preservatives. Just keep your shaker bottle ready with powder inside. All you have to really do is add water. If you have some milk, even better. It always tastes better with any plant-based milk or cow milk if you can tolerate it.  
 
Which protein powder is the best?
 
Whether you’re a seasoned athlete, novice gym goer, or somewhere in between, you have probably tried at least one brand. Some people absolutely hate the taste or texture of protein powder. It might take a couple of misses before you find one that you really love. It is frustrating though because protein powder is not cheap. 
 
Is there one brand that is way superior to all others? No, but there are some that use higher quality ingredients. I recommend Legion protein powders. They taste amazing and deliver all of the stuff I want in a protein supplement. There are no artificial sweeteners, flavors, food dyes, or other chemical junk. Legion's plant-based, vegan protein powder is also delicious and one of the best I have found.

My personal stash of Legion WHEY+ protein powder.

​Legion also has a “No Return Necessary” money-back guarantee. If you don’t absolutely love it, they will give you a full refund on the spot. No forms or returns necessary. Use my code: AprilY at checkout to get 20% off your first order. If you have ordered before, you’ll receive double reward points. 

Final thoughts
Protein powder is a supplement and a convenient way to add more protein to your diet. You do not have to use it. Aim to get as much protein as you can from actual foods for a well-balanced diet. 

As long as you are hitting your protein goal on most days, following an effective training program, AND getting adequate recovery, you should see muscle development.