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We would often see gym goers clutching a plastic bottle, vigorously shaking the contraption, then triumphantly chugging down the liquefied contents during or after a workout.

The powdered protein shake—whether it is from whey, casein, soy, egg or pea to name a few sources—has been a popular food supplement for bodybuilders. There is no doubt that any weight training program must be combined with proper nutrition, and adequate rest periods for results to take place. That protein helps build muscle is a clearly established fact. When we take protein, which can be obtained from whole food sources (beef, chicken, fish, nuts, soya, etc.), our bodies break them down into amino acids, which can then be utilized for building and growing muscle.

For active individuals on a weight training program, it is recommended that we consume at least 1 gram of protein per pound of bodyweight per day to maximize gains. So if one weighs 150 lbs, he or she should strive to take in 150 grams of protein per day. For reference, one egg contains around 5 grams of protein, a chicken leg quarter, depending on size has around 20 to 25 grams.

Which brings us to the question; do we need to take powdered protein supplements to grow our muscle? If we are not getting adequate protein from whole food sources to meet our target protein intake, then the answer is yes. If for instance we are that 150 lb individual who lifts weights but we manage to only get 100 grams of protein from the food we are eating, then it would be a good idea to supplement with 50 grams of whey protein. Depending on the brand that we choose, a scoop of whey protein contains anywhere between 20 to 30 grams of protein.

If that same individual manages to hit the 15-gram target using whole foods, then supplementing with protein shakes may not be necessary.

We should disabuse ourselves from the notion that supplements are the key to building our dream bodies. Yes, they will help but not to the extent that many gym goers expect them to. Again, they are best combined with whole food sources. But if one chooses to rely on whole foods alone in meeting their required protein intake that would be a great option, as well. The advantage of protein supplements over whole foods is that they are quick to use and require little preparation.

Pack it in your bag, mix with water and you are good to go. If only supplements worked as effectively as spinach worked for Popeye, we would be seeing more people with jacked arms walking around, and less people in the gym. Workout hard, eat enough protein (carbohydrates and fats, too) and give your muscles adequate rest. Results will soon come knocking at your door.

Source: https://businessmirror.com.ph/2019/06/06/are-protein-shake-supplements-necessary-for-building-muscle/

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.