Protein Powders: Do you need them?
Protein
Protein
Protein
If you’re reading this, then you’ve probably heard that word used a thousand million times everywhere on social media.
And if you’re unfamiliar with what protein is and what it does, I highly recommend checking out my article covering that topic.
A hallmark staple to any weightlifter’s diet is a good ol protein powder. Decades and decades of marketing has built the belief that if you lift weights, you should also be supplementing with protein.
Ever since I first started getting into weightlifting and up until now, I still see guys and gals whipping out their shaker cups in order to hit that post workout protein window.
But what is protein powder? Why is a powder so important for building muscle?
What happens when I consume protein?
And what happens if I don’t have protein after my workout? Will I lose my gains?
Are carbs important?
Can children have protein powder?
And is protein powder bad for my kidneys?
There’s a lot of questions to cover and a lot of science. Sit back, grab your protein popcorn, and let’s get right into it!
WHAT IS PROTEIN POWDER?
Protein powder is a powdered food product that makes getting protein more accessible for those who are on a low calorie diet, are working a busy schedule, or who don’t have very high appetites.
Protein powder is essentially just powdered food. Most popular supplements come from dairy in the form of either whey or casein, both of which are byproducts of cheese production. While vegan powders are a blend of various vegetables to create a complete protein source.
So basically, protein powder is either just powdered milk or powdered veggies.
With dairy protein, you have Whey and Casein.
And with whey, there’s generally three types you’ll see on the market.
Whey Protein Concentrate
Whey Protein Isolate
Whey Protein Hydrolysate
And with vegan protein you also have different options
Pea Protein
Hemp Protein
Brown Rice Protein
Soy Protein
General Blends
Ultimately which powder you choose is your choice based on dietary preference, budget, & taste preference. But just remember that all the supplements I’ll cover are just that, supplements. Meaning they’re not a necessity but are just an add on to an already balanced diet.
WHEY PROTEIN
Whey is one of two byproducts created during the cheesemaking process with the other being casein. Compared to casein, whey is faster digesting, meaning supplementing with whey post workout will allow for amino acids to be delivered to the muscle quicker than other protein sources, allowing for faster muscle protein synthesis to occur.
Muscle protein synthesis (MPS) is the process of the body using amino acids to develop new protein within muscle cells. This process both repairs muscle after a hard workout and helps develop new lean tissue.
When it comes to which whey protein you choose, ultimately it's all once again going to be personal preference as the difference between types is marginal. But I’d still like to go over the three types of whey you can find in most supplement shops.
Whey Protein Isolate is the gold standard for most weight lifters because by weight, whey isolate has the highest protein content of about 90-95%.
Whey isolate goes under an extensive filtration process to remove any excess sugar (lactose) and fat. When you pair different macros with each other, the digestion process slows down. But because whey isolate is mainly just protein, this makes it a go-to for a fast absorbing protein source.
Whey Protein Concentrate is a form of whey protein which does have leftover fat and lactose. Because of the addition of carbs and fat, the digestion process will be slower, meaning whey concentrate will promote higher satiety than either isolate or hydrolysate.
Whey concentrate will have a lower protein content of about 70-80% with the other 20-30% coming from carbohydrates and fats.
Due to the presence of lactose, individuals with lactose intolerance may experience digestive discomfort after consuming whey concentrate.
Although great for overall feeling of fullness, the longer digestion may impact sports performance if consumed prior to an event. You don’t want possible stomach rumbling while running or jumping.
Whey Protein Hydrolysate is a form of whey protein that has been made easier to digest by removing any excess fat and lactose, making it an ideal option for those competing in sports or who’re lactose intolerant.
The process of converting whey into hydrolysate is extensive. First, the whey is pasteurized to kill off bacteria to ensure food safety. The filtered whey then goes under a process called “enzymatic hydrolysis” which is where the enzyme Protease breaks down the whey protein into smaller peptides.
This is important due to broken peptides having a larger surface area compared to intact proteins, allowing for more contact with digestive enzymes, meaning better and faster digestion as some people may have trouble digesting intact dairy proteins.
The hydrolyzed whey is then further separated from any leftover fat, protein, and lactose through further filtration.
After the whey has been fully separated from any indigestible components, it is then dried to form a powder which then gets added to supplements.
CASEIN PROTEIN
Casein is a type of protein found abundantly in milk making about 80% of the total protein found in cow’s milk. Casein is created from the coagulation of milk during the cheese making process. Unlike whey though, you cannot separate casein from milk through normal filtration. Casein is separated by lowering the milk’s pH levels through the addition of either citric or lactic acid. These food grade acids will lower the milk’s pH levels, causing it to coagulate and form curds. The gel-like curds leftover is the casein while the whey remains liquid. After the curds have been washed to rid of any excess residue of whey, the curds are then dried to form a powder, ready for supplementation.
Casein contains around 80-90% protein by weight, making it a solid source of protein and available amino acids.
Casein protein does take longer to digest compared to whey and this is because like the cheesemaking process, when the casein proteins come into contact with the stomach’s acid, it coagulates, forming a curd inside the stomach. The casein now a solid makes it harder for digestive enzymes to break it down for absorption. This slowed absorption creates a more sustained release of amino acids into the bloodstream over multiple hours.
You can use the slower digestion to your advantage by having casein before bed to promote efficient muscle recovery.
If fasting for long periods, casein can be a viable tool as it will promote satiety and protect from muscle breakdown.
Due to amino acids being slowly released into the bloodstream, you will encounter a longer period of muscle protein synthesis (MPS).
PLANT PROTEIN
If dairy’s a no-go for you, you’re all good! There’s tons of different plant based powders to choose from. The only real catch when it comes to plant protein however, is some people may report a distinct earthy taste or the supplement itself may be a tad bit higher in calories due to the inclusion of carbs and fats.
But other than those two things, plant protein is just as viable an option as dairy if you can't have milk in your diet.
The more common plant based options you’ll see in stores are pea protein, brown rice protein, hemp protein, and soy protein, though there are other options if you’re interested.
I’ve heard the argument before and want to make sure nobody’s confused that plant proteins such as pea or rice aren't a complete source as they don’t contain all the essential amino acids required to gauge muscle protein synthesis.
Basically saying, “you can’t build muscle by eating only plants”.
Bullshit
If you’re eating enough protein collectively, you will consume enough amino acids needed to build muscle.
Chase your protein targets, don’t overcomplicate things. Don’t stress about meticulously pairing foods together, if you're eating enough protein as a whole, you will build muscle, period.
DO I NEED PROTEIN POWDER?
To keep it quick and simple, THE ANSWER IS NO
Protein powder is just a quick, convenient way to get an extra 20-30 grams of protein without too much hassle. I mean, you literally just scoop out a serving (it comes with a scoop!) and add either water or milk; couldn’t get any easier!
Protein powder is not some magical supplement that’ll open the gateway to gainz heaven. It’s just powdered food.
You could even become the next Mr. Olympia and NEVER have one protein supplement.
I really do wanna hone this in cause I just see too many people (teens especially) getting too worked up on which protein to choose.
It really doesn’t matter man. Grab one that interests you (or don’t, that’s cool too) and have it whenever you want. You can have it before your workout, after your workout, or even have it on a non-workout day. I personally love using different flavored powders in recipes.
WHAT ABOUT THE ANABOLIC WINDOW?
Otherwise known as the “window of opportunity”, the anabolic window refers to the time after a workout that you’d want to replenish your body with amino acids (protein) in order to enact muscle protein synthesis (MPS).
Muscle Protein Synthesis (MPS) is the process where your body uses the amino acids found in protein to either repair or create new muscle tissue.
Think of your muscles as a big brick wall. The amino acids are the individual bricks that make up its structure.
The time you need to get protein post workout is a debated topic as some will swear by reaching for their shaker cup as soon as the workout is finished while others are more chill with waiting until they get home to eat. I’ve heard many times growing up that you need protein within 30-60 minutes post session, otherwise you risk losing the benefits of said workout.
“No protein after your workout means you can kiss your gains goodbye” - random gym bro I made up
And while it is true that consuming a serving of protein post session will improve MPS, I believe it’s been heavily overinflated with just how important the exact timing is compared to just getting enough protein as a whole throughout the day.
Cause the truth is, that “window of opportunity” far exceeds what’s been marketed.
After training, your muscles become highly sensitive to amino acid uptake, meaning they can soak up more amino acids for repair & growth. This effect can last far longer than the marketed 30 minutes as this anabolic state can last 3-4 and even up to 48 hours post workout.
So as long as you're getting enough protein as a whole, the timing of which you eat shouldn't be a stressor. Don’t over complicate it.
That being said, the anabolic window is still a real thing. Consuming amino acids and carbohydrates post exercise will enhance MPS and replenish lost energy, but the benefits you’ll get are marginal at best..
You’re not gonna miss out on 20 potential pounds of muscle just cause you didn’t have a protein shake. Remember how I said earlier that protein shakes aren’t magic? Yeah, same scenario.
The difference between post workout protein and just consuming enough protein throughout the day is minimal at best to the point, neither you nor anyone else will notice.
Think of it like this. If I routinely take a 30 gram shake after every workout but my overall protein for the day comes to only 75 grams when I need 150 minimum, do you think I’m gonna build much muscle?
Not really, unless I’m a complete beginner where just stretching my ass will build muscle.
Your overall intake is way more important than the exact timing. If you want to have protein in the morning, go ahead; if later in the evening, totally cool!
And if you wanna wait a couple hours to eat, go ahead!
And whether you eat one meal or four meals also isn’t going to make the biggest difference unless you’re actively competing to where food timing would have an impact.
POST WORKOUT CARBS?
Yes, this is a protein specific article, but I feel like the topic of consuming carbs post workout is similar enough for me to shed some light on.
The idea of consuming carbohydrates post workout like protein, comes from the fact that after a strenuous workout, your body becomes depleted in glycogen (stored glucose). Glucose is important as it plays a vital role in the creation of a little thing called adenosine triphosphate or (ATP). ATP is a molecule used for storing and releasing energy in cells for many functions such as muscle contraction, nerve function, nutrient transportation, and bone remodeling.
When your body is low on stored ATP, you’re gonna feel it since ATP is used for fueling muscle contraction, weightlifting, running, jogging, and even walking. These activities will become increasingly difficult when levels plummet too low.
Essentially you’re going to feel like everything you do is in slow mo.
Research has shown that workouts that feature higher rep counts and/or higher set counts will cause an increased depletion in glycogen stores, resulting in greater workout fatigue.
But lower glycogen levels doesn’t exactly mean less MPS. Another study was done to see if training with already lowered glycogen levels would result in less MPS.
16 young athletic men trained their legs by doing a single-legged leg press at an intensity of 80% of their max effort and were then divided into 2 groups.
1 group who consumed a protein & maltodextrin (carb) rich beverage directly after and again 2 hours later after the workout.
1 group who consumed a placebo beverage in the same time frames.
Before the workout (8 sets of 5 reps at 80% 1RM on a leg press), the subjects the night before did a bout of single leg cycling to fatigue while they let the other leg fully rest. This was to ensure lower glycogen in the trained leg.
After the study, the researchers found that although glycogen was further depleted in the leg that was trained the night prior, both legs showed equal levels of tissue repair.
The result of the study was that within 4 hours after the workout, depleted levels of glycogen did not result in less MPS.
But remember that this is just one study and others can show different results.
I think a good takeaway is that as long as your total daily protein is accounted for, most people who are not actively competing athletes will make amazing progress from a muscle building perspective.
And whether you consume carbs post-workout is also entirely up to you.
IS PROTEIN POWDER BAD FOR MY KIDNEYS?
The concern for kidney health in relation to a high protein diet is valid, as those with dysfunctional, having only one, or who have a family history of kidney problems may warrant caution around how much they’re consuming.
This is because when consuming a high amount of protein, the extra amino acids that aren’t used right away may be broken down and sent to the kidneys. One of the byproducts of amino acid breakdown is ammonia and since it's a toxin to the body, it is then converted into urea. When there’s an excessive amount of urea in the blood, the kidney’s have to work extra hard to get rid of it all, placing potential strain on those with already dysfunctional organs.
And the extra flushing from the kidneys also require a bit of water, so not hydrating properly while consuming excessive protein may also put your kidneys in a less than desirable place.
But all that is for those with diagnosed kidney problems. Most people with healthy organs don’t really need to worry all too much about a high protein diet. Unless you’re a late 2000’s gym rat consuming 300+ grams per day.
Whether you consume your total protein in one meal or in four meals, your body will use nearly all of it.
Research has shown that if you want to maximize MPS and your ability to build muscle, spacing out your protein throughout the day into 2-4 meals would be optimal. But if you follow intermittent fasting or just like having one big meal at the end of the day, consuming a large amount of protein shouldn’t be an issue, especially if in that meal, you’re including other macronutrients such as healthy fats, carbs, and fiber.
Your body has smart ways of using the nutrients you give it. Sometimes the extra amino acids can get stored within the liver or inside the muscles to be used for later, while sometimes, they are excreted or are oxidized for energy.
Overall, total protein seems to still be the biggest factor here. But of course as always, check with your doctor first before starting a new diet. I’m just a personal trainer and am not a medical professional.
CAN CHILDREN HAVE PROTEIN POWDER?
If you’re a woman reading this who has kids, have you ever breastfed your son/daughter?
If so, guess what?
THEY CAN HAVE PROTEIN POWDER!
And if you’re dude who’s reading who also breastfeeds–
what - the - fuck?
Considering that human breast milk is largely made up of casein and that the average human baby doubles or even triples its own body weight by their first birthday pretty much means that your baby is a natural born gym rat.
Compared to adults, children especially benefit from protein whether from supplementation or whole food as they age. Children grow, no surprise there. As they’re growing into adolescents, their bodies are craving the amino acids to support muscle tissue growth.
This is the kind of muscle growth that’ll strengthen tendons and ligaments. The kind of growth that’ll protect from injury, especially if they’re participating in sports.
If you want your child to be strong, healthy, and be resilient, giving them a high protein diet is only going to be beneficial.
If your kids eat cereal and milk, they can have dairy protein.
And if they eat vegetables, they can have plant protein.
You don’t need to be crazy with protein, 0.7-1g for every pound of lean mass should be an ideal range. You also don’t have to be stringent on tracking your kids' macros. Get your kids active in a way they enjoy, have them exercise for strength, and include as many whole food protein sources in their diet as you can.
CONCLUSION
Overall, the most important thing you should focus on with your protein is your overall intake. 0.7g - 1g of protein per pound of lean mass or goal body weight seems to be a good standard to reach. Whether you space that out in one meal or multiple meals is entirely up to you and whether you get some of that protein through supplements is also entirely up to you.
Protein powder is essentially just powdered food and anyone can benefit from having it from fueling muscle growth to adding some pizazz to certain recipes.
You could become the next Mr. Olympia and NEVER touch protein powder. It’s not magic, it's just a quick, convenient way to get an extra 25-30 grams of protein without cooking a meal.
My goal with this article was to give insight on some of the misconceptions regarding protein powder and if we really need them? Thank you so much for making it this far! If you want more frequent content, I try to post on my instagram as often as I can as well as my email list. Hope to see you there soon!
Have a great day!
-R
MY PERSONAL FAVORITE PROTEINS
I went through a phase in my 20’s where I was buying and trying all sorts of protein powders and bars. The amount of money I spent, I don’t know, but let’s just say there’s probably a comma in that number.
Here are my top favorite protein supplements that not only have good macros, but taste awesome as well.
By far the best “protein bar” I’ve ever had. I use commas because this doesn’t taste like it has a single gram of protein. Imo, this is everything a snickers wants to be.
#2 Quest Chocolate Chip Cookie Dough
Not the fanciest bar by any means, but compared to others, Quest nails the “raw cookie dough” experience pretty well. I feel like a kid going against my parent’s warnings when eating this bar and it just brings nostalgic joy. The fact this is available at literally every gas station & supermarket makes it my #1 go-to when in a pinch.
Everything Barebells is a certified banger! Quite close to an oreo filling matched with milk chocolate and little krispie pieces scattered throughout for a constant added crunch.
#4 Vitamin Shoppe’s Cinnamon Cereal Whey Protein
Cinnamon Toast Crunch, what else do I need to say?
#5 Dymatize Chocolate Peanut Butter
Pretty close to a reese’s, this is a really great powder to scratch that chocolate pb itch.
SOURCES
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Yen CH, Lin YS, Tu CF. A novel method for separation of caseins from milk by phosphates precipitation. Prep Biochem Biotechnol. 2015;45(1):18-32. doi: 10.1080/10826068.2013.877030. PMID: 24372141.
https://www.milkgenomics.org/?splash=dairy-protein-digestion-life-slow-lane
MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Garner S. Muscle substrate utilization and lactate production. Can J Appl Physiol. 1999 Jun;24(3):209-15. doi: 10.1139/h99-017. PMID: 10364416.
Camera DM, West DW, Burd NA, Phillips SM, Garnham AP, Hawley JA, Coffey VG. Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise. J Appl Physiol (1985). 2012 Jul;113(2):206-14. doi: 10.1152/japplphysiol.00395.2012. Epub 2012 May 24. PMID: 22628371.
Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013 Dec 3;10(1):53. doi: 10.1186/1550-2783-10-53. PMID: 24299050; PMCID: PMC3879660.
Xiong T, Wu Y, Hu J, Xu S, Li Y, Kong B, Zhang Z, Chen L, Tang Y, Yao P, Xiong J, Li Y. Associations between High Protein Intake, Linear Growth, and Stunting in Children and Adolescents: A Cross-Sectional Study. Nutrients. 2023 Nov 17;15(22):4821. doi: 10.3390/nu15224821. PMID: 38004215; PMCID: PMC10675685
