Is Protein Powder Effective? (Warning alert: YES, however, it is a catch.)

 Introduction

You've probably heard that you need protein to get the most out of a workout, whether you're a male or a female. And you're not the only one at the gym who takes a protein supplement. In fact, protein powder has become incredibly popular in recent years, with a staggering 9.4 billion dollars being spent on whey protein globally in 2017. It's clear that people are willing to invest in this product, but the question remains: Does protein powder really deliver on its promises?

Let’s talk about how your body uses protein to build muscle and whether protein shakes are truly helping you get the best out of resistance training. Welcome to DocUnlock, where we aim to provide you with the information you need to make informed decisions about your health.

How our bodies build muscle:

So how exactly does your body build muscle when it comes to increasing the size of any kind of organ, The human body has just two options: either increase the number of cells through a process known as hyperplasia, or increase the size of the organ., or you can make each cell bigger through hypertrophy. In the case of muscle growth, hyperplasia is not possible, so the body relies heavily on hypertrophy to build new muscle.

Muscle Hypertrophy:

But how does muscle hypertrophy work? If you were to examine a muscle cell under a microscope, you would see long tubes of fibers known as myofibrils. These myofibrils are filled with protein-based fibers. When the body produces more of these protein fibers, the muscle cell grows larger and stronger.

To achieve muscle hypertrophy, there is a simple rule to follow: Muscle Protein Synthesis (MPS) needs to outweigh Muscle Protein Breakdown (MPB). In other words, the rate at which your body builds muscle protein should surpass the rate at which it breaks down muscle protein. And to trigger Muscle Protein Synthesis, you need two essential ingredients: resistance training and protein from your diet.

If your body doesn’t receive enough protein from your diet, it won't be able to effectively trigger muscle protein synthesis. This is why the advice to include protein in your diet, especially when engaging in a lot of resistance training, is so prevalent. While most people in high-income countries consume enough protein for normal body function, it's important to note that individuals aiming for muscle hypertrophy may have higher protein needs. So the question remains: does incorporating protein powder into your diet provide any additional benefits when it comes to resistance training?

Protein powder supplementation in addition to diet

When it comes to protein powder supplementation, many individuals turn to it as a way to increase their protein intake and potentially enhance their muscle-building results. By adding protein powder to their diet, they hope to provide their bodies with the necessary fuel to support muscle growth. However, it's important to consider the effectiveness and potential drawbacks of this approach.

In recent studies, researchers have explored the impact of protein powder supplementation on resistance training outcomes. These studies have shown that individuals who consume protein powder alongside their regular diet and resistance training routine may experience accelerated muscle protein synthesis and enhanced muscle recovery. The additional protein from the supplement helps to meet the increased protein needs of individuals aiming for muscle hypertrophy.

Moreover, protein powder supplementation offers convenience and versatility. It can be easily incorporated into various recipes and meals, providing a quick and easy way to boost protein intake. This is particularly beneficial for individuals with busy lifestyles or limited access to high-protein foods.

However, it's important to note that protein powder should not be seen as a substitute for a balanced diet. While it can provide an additional source of protein, it's still crucial to consume a variety of nutrient-rich foods to meet overall nutritional needs. Additionally, excessive reliance on protein powder without considering other aspects of nutrition may lead to imbalances and nutrient deficiencies.

Conclusion:

protein powder supplementation can be a valuable addition to a well-rounded diet and resistance training routine. It can help individuals meet their increased protein needs for muscle hypertrophy and provide convenience in meeting nutritional goals. However, it should be used as a complement to a balanced diet rather than as a sole source of nutrition. As always, it's important to consult with a healthcare professional or registered dietitian before making any significant changes to your dietary routine.

So much research has been conducted on the subject! If only there was a meta-analysis that put all the results together so that we could get the best answer possible. Ah HAH! Found it! This is the greatest review to date on whether protein supplementation leads to improvements in muscle growth and strength. It was published in the British Journal of Sports Medicine in 2017. It synthesized the findings of 49 randomized controlled studies. Almost 2000 persons were placed on a resistance training regimen in these studies.

 In these people, the average protein intake even before supplementation was approximately 1.4 grams of protein per kilogram, per day, and this is already above the recommended dietary allowance of 0.8 grams per kilogram, The experimental group got an extra protein supplement of 36 grams per day on average, with whey protein being used in almost half of the studies. The control group most commonly received a carbohydrate supplement to make sure that the total calories were the same as the experimental group.

The average resistance program was 13 weeks long, with training sessions 3 times per week. Each session included an average of 7 exercises, 4 sets each exercise, and 9 repetitions per set. What were the outcomes? Protein supplementation, on the other hand, increases strength, muscular growth, and lean body mass. Protein supplementation does provide some benefits, so you are not wasting money on it after all.

Significance of protein supplementation:

BUT WAIT – there’s a catch first, there comes a point where additional protein does not result in more benefit. The researchers discovered that the efficacy of protein supplementation peaked at 1.6 grams of protein per kg per day. For someone weighing 70 kilograms, it translates to a total protein intake of 112 grams per day from food and supplements. The second point is that, while protein supplementation did have an effect, it was not as significant as you might anticipate. When it comes to strength gains, those who did not consume a protein supplement boosted their 1 rep max by an average of 27 kg only by doing resistance training who received a protein supplement gained an additional 2.49 kilograms. In other words, protein supplementation added just 9% to the benefit. What exactly does this mean? "The practice of Resistance Exercise Training is a far more potent stimulus for increasing muscle strength than the addition of dietary protein supplementation," say the researchers. 

If you’re a professional athlete where every last bit of strength counts, then yes absolutely optimize your protein intake. For serious athletes, this study recommends supplementing protein intake to an upper limit of 2.2 grams per kilo, per day, to get the maximum possible benefit from protein supplementation. However, if you're an average person like me who just wants to keep healthy, protein drinks will assist you a little, but not as much as going to the gym and doing the work. So, the next time you see someone at the gym sipping protein shakes, ask yourself, "Hey bro, do you even lift?

I've just looked at how consuming protein supplements affects strength training. There are some other reasons why people use protein shakes: to boost protein intake without eating a lot more calories, to suppress appetite, or to aid in recovery after cardio. If you have an interest in such topics, leave a comment below, and if you want precise advice on your individual circumstances and protein intake, I recommend seeing a sports dietitian.

One major fear regarding a high protein diet is if it would harm your health. Could a high protein diet, for example, worsen acne, induce hair loss, or possibly cause kidney damage? I'm going to look at the science behind these topics in the next episode, so make sure you're subscribed for that, and the video will be up there to your right when it's released.

Note:

If you are using protein powder do not depend completely on it. Protein requirements can also be fulfilled by daily life foods like salmon, fish, eggs, chicken oats, etc.