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Do Protein Powders Work? – Unlock The Gains

Do Protein Powders Work? - Unlock The Gains
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Unlock The Gains

Gains. That’s what a lot of us look to gain from going to the gym and working out. We hear of supplements that potentially could help you gain muscle like protein powders. But do protein powders work? It’s a question asked by many around the fitness industry that is still debated to this date. Some argue that supplements are completely unnecessary, that they’re a waste of money. Others, however, swear by supplements, claiming they are nothing without them. I’ll clear up any confusion and answer the question at hand, do protein powders work?

What Is Protein Powder?

Protein powder is a supplement, a supplement within the sea of different supplements. A supplement, by definition, is “something that enhances something by adding an extra element or amount to it.” The point of protein powder is to increase the amount of protein you consume in a day. Adding around 20-30 grams per scoop. There are a lot of reasons why one might increase the amount of protein they consume. If you’d like to know why people drink protein shakes, I wrote an article all about them, click here to know more.

Do Protein Powders Work? - Unlock The Gains

Protein powder comes in all shapes and sizes, ranging from taste, ingredients, and source. However, they have one thing in common, they supplement your diet. Meaning, protein powders are not necessary to achieve your goals. But, they sure do make your journey a whole heck of a lot easier by dropping in an easy 20 grams of protein or so. A protein shake can be an easy and convenient snack during the day, it takes me probably 15 seconds to make a protein shake for drinking. It saves people the effort of actually cooking a meal.

Protein Powder x Muscle Building

One of the main reasons why people start drinking protein shakes is to start building some muscle. The more protein you consume, the more muscle tissue can be repaired after it’s damaged from lifting weights. There was a study conducted by the “Frontiers in Nutrition” that tested the effect of protein supplementation on resistance training. They studied two groups who performed resistance training, one group got to drink a protein supplement after the workout while the group didn’t.

After months of testing, the group given the protein shake was compared to the shake-less group. After it was all said and done, there was robust evidence that shows consuming protein post-workout induces a significant rise in muscle protein synthesis. Protein synthesis is the creation of proteins through a long process of DNA becoming a protein in the ribosome of a cell.

The protein used for the experiment was a hydrolyzed whey protein supplement, the most common type of protein on the market, even I use it. This isn’t to say that whey protein is the only effective protein, many proteins can be used effectively. A lot of the population prefer not to consume dairy product, may it be due to lactose intolerance, or maybe vegan choices. As long as the protein contains a substantial amount of protein, the effectiveness is still present.

The researchers also state that protein supplements should not be the most crucial resource or food in your diet to gain muscle. Frontiers in Nutrition note, “that total daily caloric and protein intake over the long term play the most crucial dietary roles in facilitating adaptations to exercise.” The amount of protein you consume a day should matter more than hammering a protein shake every day.

The protein shake helps you get to that goal, whole foods make up your diet to reach the goal. Not to mention the training that goes into building muscle, which is necessary for the growth of muscle fibers. You need training at high intensity to damage your muscle tissues to make room for them to grow. You can’t have one without the other, you need both solid training and proper nutrition.

Protein Powder x Weight

Many people don’t know the other benefit protein powder may have on your body when consuming, the effect of losing weight. Imagine having a supplement that helps you build muscle and also lose fat at the same time, what a dream. Well, that dream has come into fruition by manufacturers of supplements. However, it’s not a guarantee; a lot of it has to do with the effort of the consumer.

I can vouch and relate to protein powder and weight loss because I experienced a successful weight loss transformation. It all happened in my junior year of high school. During that year, I decided to try out a protein powder in my diet, along with intermittent fasting. IF is possibly the most significant thing I’ve ever tried in my life. In reality, I could talk about intermittent fasting for the rest of the article, but that could probably turn into a novel. With the workouts I was doing, the protein powder really helped me put on the muscle, and dropped the pounds.

Do Protein Powders Work? - Unlock The Gains

I may have changed my protein powder since then, but I still use a similar one that has kept me at my new weight ever since I started drinking one. The whey keeps your muscles on that helps you burn more calories. Your body expends more energy to maintain lean muscle, so the more lean muscle you have on your body, the more calories you burn.


In conclusion, protein powders do work and assist people with their goals. I can say from my own experience that protein powder has both helped me build muscle and lose fat. The total weight loss from my experience was a whopping +30lbs, in about a month and a half. Those are outstanding results if you ask me! The fat transformed into muscle, which is totally fine by me. Maybe you have an experience yourself with protein powder, it’s maybe weight loss, or maybe muscle gain.

Share your comments in the comments section below, along with any burning question. I’ve also linked the protein powder that helped me lose +30lbs in a little under two months. Signature 100% Whey Protein