Is protein powder effective for building muscle?

If a man has muscles, it will undoubtedly show his masculinity more, and this kind of masculinity is exactly what many women love the most. Of course, building muscles is not only to be more popular in the eyes of the opposite sex, but also to be healthier. So now many men go to the gym and start the road to muscle gain. Many people may have heard that if you want to gain muscle, you have to drink protein powder while exercising, otherwise the exercise effect will not be good. So is this statement true? Is protein powder effective for building muscle? Now, the experts will explain it to you, hoping to help those in need.

The answer is: it depends .

The most important factor affecting your body size and weight changes is carbohydrates because it is your main source of calories! So first of all, we must have a correct view of protein and protein powder. Protein powder is just a convenient and quick supplement, not a necessity. Our main source of protein is our daily diet.

If your daily dietary protein intake meets your needs, then there is no need to consume additional protein, either through diet or through supplements such as protein powder or protein bars.

If your daily diet cannot reach the daily intake, then you need to supplement some protein. However, the daily dietary protein intake of non-fitness people is basically sufficient. The daily dietary protein intake of more people exceeds the standard. It is better in developed countries. This is also related to the diet included in the fitness awareness. Now more and more people are concerned about health rather than size issues. Therefore, fitness products in recent years are no longer simply developed and promoted around strength and circumference, but strength training is definitely the foundation and may always be. I've strayed off topic, let me continue talking about the amount of protein. So how much should you eat?

Rich source of protein Rich source of protein

How much protein should you eat :

Exclude age, gender, and some special physical conditions (children in the growth and development stage, women in pregnancy, postoperative recovery, the elderly, and kidney patients)

The daily protein intake of the general population is 0.8g/kg

Protein accounts for 10% to 35% of our daily calories (some new studies suggest 15% to 25%).

It is not necessary every day. If you don't eat meat for a day, it won't be a problem. If you eat too much meat in a day, it won't be a problem either.

For people who exercise, 1.0g/kg-1.5g/kg per day is enough.

Athletes are divided into different categories according to different events and different training stages. I can’t explain it because it is not within the scope of our discussion (endurance type: 1.2-1.4g/kg, strength type: 1.2-1.7/kg)

But professional bodybuilders, such as Olympic athletes, consume more protein than this, so there is no need to discuss it.

Will eating too much protein damage your kidneys?

So far, no clinical medical research has been able to conclude that kidney disease is caused by high protein, but excessive protein intake will increase the formation of kidney stones. People who already have kidney disease absolutely need to respect doctors and control the amount of protein intake in their diet!

Does protein powder work?

It is useful. For those fitness enthusiasts who do not get enough protein in their daily diet as mentioned above, they can drink it. Moreover, protein powder is definitely convenient and efficient compared to taking time to prepare and eat it. For example, due to work limitations, you cannot guarantee your protein intake, and the protein content of your three meals is not enough, then you can consider drinking protein powder. Or some people can prepare to bring some protein-rich food with them, but due to time and occasion constraints, they cannot guarantee that they can eat it. In this case, drinking protein powder is also a very good way to replenish it.