Are Protein Powders and Whey Protein
Supplements Required For Muscle Growth?
Protein powder supplements have been used for years by bodybuilders in order to help them
consume extra muscle building protein quickly, easily and cost effectively. At this point I think it's safe to say
that every serious bodybuilder knows that it is absolutely essential to consume a minimum of 1 gram of muscle
building protein per pound of body weight.
With that said, it can be a serious challenge to consume that much protein from whole food sources alone. This
is where protein powders and meal replacement supplements come in handy. While it's true that supplemental protein
powders are not always the best source of muscle building protein, they are very convenient to use, allowing you to
slam down an additional 40 - 100 grams of easily digestible whey, egg or casein protein with easy.
While it is possible to consume enough whole food sources of protein on each of these occasions, it's a lot more
convenient to mix up some egg white or whey protein powder and get it over with.
With many different types of protein powders and meal replacement supplements on the market, it an be tough to
figure out exactly what type of protein powder supplement is right for you. The following article written by Vince
Delmonte highlights the different types of protein powders and protein supplements on the market these days, and
help to answer the question - Is Protein Powder Necessary For Muscle Growth?
Protein Powder - The Skinny
Guy's Guide To Protein Powder
By Vince DelMonte
Author of: No Nonsense Muscle Building
So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding
scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need?
What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes
to getting jacked and attracting the ladies?
This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed,
isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science,
and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you
will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition
store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for!
Is Protein Powder really necessary?
So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person
able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per
day I will suggest a protein powder - it will make your life a lot easier.
In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than
whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an
addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable
to powders because it can offer a whole spectrum of nutrients that powders cannot.
Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein
from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get
your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of
three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would
not disagree.
The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as
well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over
95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for
your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training
and nutrition program.
Does protein powder really work - is it
healthy?
I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit
your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me
get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is
'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety
of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise.
Protein also:
- Supports red blood cell production
- Boosts your immune system
- Keeps your hair, fingernails, and skin healthy
However, not all protein powder is created equal. Most protein powder contains an array of questionable
ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy
most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products
that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment
for muscle growth and fat burning.
Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the
product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement
manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we
buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the
company’s history, and reputation. And then make a decision and take responsibility!
In the past one of my criteria for a healthy protein product was that it was great tasting and that it should
mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that
taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product
is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left
almost tasteless and sometimes even gross.
How much protein powder do I need?
A better question would be, "How much pure protein do I need to achieve my goals?"
Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend
at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body
fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205
grams of protein per day.
I recommend that protein powder be used primarily for your pre-workout and post-workout shake. This is when
liquid food is more advantageous over whole food since it has a faster absorption rate.
I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a
typical day might look like:
Meal 1 (breakfast) - whole food
Meal 2 (mid morning) - liquid protein meal
Meal 3 (lunch) - whole food
Meal 4 (mid afternoon) whole food
Meal 5 (pre and post workout) liquid protein meal
Meal 6 (dinner) whole food
Meal 7 (before bed) whole food
What kind of protein powder should I
use?
Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the
thousands of different protein powders from which to choose:
WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent
amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very
quickly digested the best time to consume it is before your workout, during your workout or immediately after your
workout. These would be considered the phase in the day where you need energy the most and when your body is in
anabolic state.
CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent
amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested
into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these
times. Instead, use a casein protein for all other times outside the pre and post workout window.
SOY PROTEIN is the most controversial of all protein types. While the soy groupies have
gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research
that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL
OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.
Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate,
whey protein isolate, egg protein, casein protein, and soy protein.
Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying
rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the
whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or
after a workout.
Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins
that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins.
Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest
in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein
synthesis such as the pre and post-workout window.
Whey Protein Versus Whey Isolate:
Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a
small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein
concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate
contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while
whey concentrates contain 70-85% protein.
Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its
chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears
that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual
decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help
build bigger muscles. Its extra concentration may not justify its extra cost.
SO WHAT
IS THE BOTTOM LINE? -
WHICH SHOULD YOU CHOOSE?
For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on
the supplement label then there is probably not enough in the product to influence protein synthesis to reap the
optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism
isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your
program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first
ingredient on the tub of protein powder.
IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL
DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A
BLEND.
You will receive the full spectrum of proteins and you will receive varying rates of absorption from the
different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic
environment from the casein.
Conclusion
I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from
when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when
you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for
instead of staring blankly at the shelves without a clue!
Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a
'ultra short period of time' with the simple addition to your diet.
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About the Author...
Vince DelMonte is the author of the No Nonsense Muscle Building System - Skinny Guy Secrets To Insane Muscle Gain.
He teaches everyday people how to gain muscle weight quickly, safely and naturally without the use of expensive
supplements or dangerous drugs!
If you're looking for a step by step muscle building program to take you by the hand and walk you through the
muscle building process at a reasonable price, No Nonsense Muscle Building may be a good choice for you. Vince is a
knowledgeable guy and committed to not only selling his program, but also providing great support!
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