There is a lot of debate surrounding whether or not protein powder is necessary for muscle growth.
Some people swear by it, while others claim you can get all the protein you need from food. So, what’s the truth?
In this article, we’ll take a look at the evidence, the pros, and the cons and find out if protein powder is really necessary for muscle growth.
But first, what is protein powder?
Jump to section
The History and Science of Protein Powder
The first dissolvable protein powder was created in the 1950s by Irvin P. Johnson, a nutritionist, and inventor who was also the first to market egg-based protein powders.
He was one of the first to advocate for milk and egg protein. It wasn’t until the 1960s that athletes and bodybuilders began using protein powder as a way to help build muscle mass. His Johnson’s Hi Protein Foods was made using egg and milk concoction.
The idea behind using protein powder as a supplement is that it helps you to easily and quickly consume the necessary amount of protein needed after your workout for muscle growth.
However, there is some debate about whether or not protein powder is necessary for helping to build muscle mass.
Protein powder contains amino acids, which are the building blocks of muscle tissue. When you consume protein powder, your body breaks down the amino acids and uses them to repair and grow muscle tissue.
This is why protein powder is often used by bodybuilders and other athletes to help build muscle mass.
However, you don’t need to use protein powder to build muscle. You can get all the amino acids you need from food sources, such as meat, poultry, fish, eggs, and dairy.
If you eat a balanced diet of whole foods, you can get enough protein to support muscle growth and help you recover faster after your workout.
What is Protein Powder?
Protein powder is a dietary supplement made from protein sources with a complete amino acid profile. It’s usually sold in powdered form and used to make homemade protein shakes by mixing with water, or milk.
People use protein shakes to build muscle, reduce soreness and improve their athletic performance, according to Healthline.
There are three main types of protein powder: whey, casein, and soy. Whey is the most popular type of protein powder and is derived from milk. Whey protein is a water-soluble milk protein that is quickly absorbed by the body.
Casein is also derived from milk, but it is a slower digesting protein that provides a sustained release of amino acids.
Soy protein powder is made from soybeans and does not contain dairy. There’re other forms of protein powders such as hemp, pea, and rice protein powder.
Protein powder is a concentrated source of protein and typically contains more protein than whole food sources. It is also easier to digest in high amounts and absorb than whole food sources such as eggs, meat, and fish.
Some people believe that whey protein is better for building muscle mass because it is more quickly absorbed by the body. According to National Center for Biotechnology Information, whey protein is a fast-acting protein and it’ll take just two hours to fully absorb a 20g dose of whey.
However, casein protein may be just as effective, if not more so, because it provides a sustained release of amino acids.
The debate about whether or not you need protein powder to build muscle mass is a matter of preference.
Some people feel that they need the extra protein to build muscle, while others find that they can get all the protein they need from whole food sources.
Related: How to Make a Homemade Protein Shake
What Are The Side Effects of Taking Protein Powder?
There are also some potential side effects of taking protein powder, such as bloating, gas, reduced appetite, and cramps.
It is important to drink plenty of water when taking protein powder and to start with a lower dose if you are new to using it.
Also, if you are eating a balanced diet that includes plenty of lean proteins, you may not need protein powder at all. Assuming you can get all your protein needs from whole food sources daily.
If you decide to use protein powder, make sure to choose a quality product like this Optimum Nutrition Protein Powder and be aware of any potential side effects.
Protein powder can be effective in building muscle mass, but it is not necessary for everyone.
So Does Protein Powder Help Build Muscle?
Yes, protein powder does help build muscle because it’s still protein, just in powdered form. It is one of the most effective ways to increase muscle mass.
A high-protein diet is necessary for muscle growth, and protein powder can help you meet your daily protein requirements alongside a balanced diet.
Protein powder provides a concentrated source of protein and is easy to digest and absorb. It also helps you stay hydrated as you’ll drink a lot of water with it, which is important for muscle growth.