My Thoughts on Protein Powders

Recently a friend texted me a link to a popular bodybuilding blog asking me which of the protein powders listed on their site I would recommend for him to use for muscle gain.

Since this seems to be a popular question and topic of conversation, I’ll address it here in this post and share my thoughts on protein powders.

Let me preface this by saying I am not claiming to be an expert on building muscle and bodybuilding. That being said, most of the questions I do get as a nutritionist aren’t from individuals aiming to become elite bodybuilders entering competition.

Questions I do get from time to time, however are:

Which protein powder should I buy at the store?
I’m trying to put on some muscle, which form of protein do you recommend?
I’m skinny and have a hard time building muscle — should I be drinking protein shakes throughout the day?
I am an active individual and think I need additional protein in my diet. Are plant-based protein supplements the best for me or should I try whey or egg?

These are all variations on the same question — individuals feeling the need to supplement with additional protein due to increased energy expenditure and/or having a desire to build lean muscle mass and wanting to know which form is the best to consume.

So, what was my response to my friend’s question above?

Here’s what I said:

“I don’t recommend any of those protein powders on that list (first of all, the website had a bunch of brands that I would never recommend to anyone – mostly bodybuilder types of supplements). I think the big part of putting on muscle is first working out at least 3 times a week and lifting weights and/or using some machines. Once you get there then if you’re not able to eat REAL food protein such as (chicken, beef, lamb, turkey, fish) then you can introduce a supplemental protein powder only if you honestly can’t squeeze in a meal or if you think you still need more protein in addition to consuming the real food.”

Let me rephrase this in a different way…

I don’t think most people need to supplement with protein powders.
Drinking a protein powder shake without putting in the time and effort in the gym and lifting heavy weights won’t magically make you bigger/stronger.
REAL FOOD protein from the sources I list above will help achieve the goal in mind and are much healthier than isolated and sometimes ultra-processed protein powders in canisters.
Proper Nutrition + Gym Time (more resistance exercise than cardio) = Building Muscle

The reason I hesitate to recommend any protein supplements is due to the fact that I simply think acquiring your protein from real foods is superior. I’m not saying I would never drink a protein shake because I have, however when given the choice to consume real, whole foods that contain some protein along with healthy fats and other nutrients, I’d much rather do that. It seems as though the body prefers that form of protein as well. And besides, isn’t eating a meal much more enjoyable than drinking a shake?

My Advice:

Start with introducing more protein into your diet from a variety of sources if you are like my friend and also looking to gain mass. It’s also not as simple as just adding protein. Additionally, you’ll most likely need to experiment with your fat and carbohydrate intake and find a certain ratio that works for you and your specific health goals. I could write a whole other post just on this topic, meaning it’s not a one-size-fits-all equation. And if I wasn’t clear above, simply consuming extra protein without spending the time lifting heavy things will not result in an increase in muscle.

Here are some sources of protein that you could start to add to your diet if you too are looking to increase your protein intake due to increased energy demands, exercise and/or intense workouts: