Protein powder

Protein powders – the delicious way to get fit, lose weight, and build muscle 

Who remembers the food pyramid from elementary school? The one where we all learned how to eat properly and realized (sadly) that candy wasn’t an actual food group. 

A major part of a healthy diet is protein. It’s a must-have, essential macronutrient and a vital part of the way our bodies work. According to the U.S. Department of Agriculture’s Dietary Guidelines, 10-35% of a person’s daily recommended dietary allowance of calories should come from protein intake – regardless of whether you’re a steak lover or a vegan. 

This is where protein powders come in. They’re ideal for the picky eater who isn’t getting enough protein naturally (through the foods they eat) or for anyone wanting a protein-rich diet to reach their health and fitness goals

Protein intake: How much protein do you need?

Just like the food pyramid taught us, the best sources of protein include meats, fish, eggs, and dairy products. Plant proteins include quinoa, broccoli, and nuts. 

The recommended daily intake of protein is 0.36 grams of protein per pound (0.83 grams of protein per kg) of body weight per day. 

• 56 grams per day for the average man

• 46 grams per day for the average woman

Most people consume enough protein without even realizing it. Here’s an example: an 8 oz steak contains around 61 grams of protein. One of those per day and you’re done. 

What do protein powders do for you? 

Protein powders are dietary supplements that work the same way as your daily dose of vitamins. They supplement (enhance) your diet (what you’re eating). 

The main ingredient in all protein powder is amino acids. Amino acids are smaller molecules that join together to form new muscle tissue. 

There are around 20 standard amino acids that are vital for the body. The body can't make essential amino acids. They must come from the food you eat. There are 9 of these: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Your body needs amino acids to build protein that builds muscle tissue that increases muscle mass. An increased muscle mass means increased calorie burning. 

Proteins are important if you want to lose weight or maintain your current weight level as they increase your metabolism and stabilize your blood sugar. 

If you’re not getting enough protein in your diet, protein powders are the best way to supplement and get the protein needed for increasing muscle and even losing weight. 

Top 4 benefits of protein powder

When combined with a proper diet and exercise, supplementing with protein powders can help you: 

1. Build lean muscle mass faster.

2. Increase muscle recovery after exercise.

3. Increase metabolism and burn fat.

4. Add protein to your diet without costing a fortune. 

3 protein powder myths

Before we keep going, we want to address the myths surrounding protein powders. We know they get a bad rap sometimes, but it’s not fair. Today, that all changes. 

Protein powder myth 1: It’s not natural

If you’re buying from a trusted source, you’ll see straight away whether the proteins come from natural sources or some underground lab in Utah. (To be clear, we don’t know any hidden labs in Utah.)

Take whey protein, for example. Whey is the liquid remaining after milk has been curdled and strained. It’s a byproduct of the making of cheese or casein. 

That means whey protein powder is made from milk. Milk is natural.

Protein powder myth 2: It makes women heavy and bulky 

If you’re avoiding protein powder because of your gender, then you’re making a huge mistake. 

Gaining that bulky mass that many women fear isn’t possible with protein powder alone. It takes way more hours in the gym, a total diet change, and a focus on bulking. A protein powder shake can help women by increasing metabolism and satiety (feeling full) – which ultimately helps you stay lean, strong, and fit. 

Protein powder myth 3: It damages your bones 

If you’re worried about bone health, consult your doctor. 

Research published in the American Journal of Clinical Nutrition discovered no evidence that diets high in protein endanger bones. In fact, several studies showed that higher-protein diets protect against bone loss. 

A diet low in protein has a greater risk of damaging your bones than one supplemented with protein powders. If you’re worried about bone health, consult your doctor. 

Is protein powder right for you?

Protein powder is ideal for anyone (male or female) who wants to build muscle mass and isn’t consuming enough protein to do so. 

Not sure if that’s you? Think about it this way: After a workout, you should aim for 1.2 to 1.7 grams of protein per kilogram of your body weight. 

If you’re a 200-pound man, you need between 109 and 154 grams of protein a day. One 8-oz steak contains around 40 grams of protein. You'd have to eat 3-4 steaks a day to reach the requirement. 

It’s easier to chug a ready-made protein shake loaded with necessary amino acids and nutrients than it is to grill a steak or eat 12 eggs a day. 

Is protein powder safe?

When it comes to safety, it’s important that you do your homework and not just buy the first product you see. 

The truth is, protein powder is a dietary supplement, and they’re not regulated by the FDA the same way the steak you buy would be. For that reason, don’t buy from just any retailer – only buy protein powder from a store or gym that you trust.  

Be sure that you read the ingredients, too. It’ll be easy to see the actual protein source – whey protein (dairy), eggs, or plant proteins like pea protein – but it won’t be so easy to break down the extra ingredients. Be aware of added sweeteners that may cause a reaction like bloating. And if you’re not sure about an ingredient, ask a dietitian or a personal trainer you trust. 

Always watch portion size. You want to build lean muscle fast. But drinking 45 protein shakes a day isn’t the way to do it. Follow the guidelines on the packaging (not some guy you heard talking in the shower) and always keep an eye out for any reaction you have to the product. 

Follow the advice above, and you’ll see that protein powders aren’t dangerous. The benefits far outweigh the fears. 

What are the side effects of using protein powder?

While protein powders are generally considered safe. Large doses can cause adverse side effects such as nausea, bloating, excess gas, increased bowel movements, thirst, and headaches. 

If you start experiencing any side effects, stop using the product. 

If the side effects are mild, try changing the amount you’re using and see if that helps. For anything serious, consult your doctor. Really. Don’t play around with your health. If you’re not feeling comfortable, ask a pro for help. 

6 types of protein powder 

1. Whey protein – Whey comes from milk. It’s easy for most people to digest and aids in building muscle and losing weight. Whey protein can be broken down into whey protein isolate (WPI) and whey protein concentrate (WPC). Whey isolate is a purer form with higher levels of protein compared to whey concentrate. However, whey protein isolate is generally more expensive. 

2. Casein protein – Unlike whey protein, casein is slowly absorbed. It’s best to take it before going to bed, not immediately after exercising. 

3. Plant-based protein powders – Protein powders not based on cow's milk have become much more available in recent years. From vegan protein powders to organic options, they make great alternatives for anyone lactose intolerant. Most are made from protein sources such as rice protein, soy, peas, and quinoa. 

4. Soy protein – While soy protein powders could fall under plant-based like rice protein, they deserve their own category because of their popularity and ability to pack a ton of amino acids in every punch. 

5. Egg white protein – Egg protein powder is made from egg whites. Why? Because egg whites contain fewer calories than yolks. Egg white protein is also a complete protein source, meaning it contains all essential amino acids. 

6. Protein Blends – Since some protein supplements contain proteins like whey that absorb quickly and others with slow absorption like casein, a protein blend combines different sources and gives you a release that covers a longer period. 

Is weight gainer the same as protein powder?

Where protein shakes and protein supplements are high in protein, weight gainers are high in calories. They are not the same thing. Weight gainers are designed for weight gain, whereas protein powders provide help to build muscle mass.

How to choose the best protein powder

Choose your protein. 

The first step in selecting the best protein powder is to choose the protein you want. From vegans to Keto and Paleo diets, there’s a protein supplement for you at ShapeNation. 

Lookout for additives and sweeteners. 

Go for one that isn’t crammed full of articulate sweeteners and additives. Check for a product with a short list on the back. Ideally, one you can pronounce. 

Know your goals. 

Are you wanting to lose weight? One to supplement a diet lacking in protein? Do you want to bulk up? 

Whey protein is the best choice for bulking up, but casein (because it absorbs slower) will help you stay full longer. Hemp protein also provides a ton of fiber. Knowing your fitness goal will help you choose the right product. 

Is adding protein powder good for you?

Weight loss and protein powder 

Protein powder can encourage and help with weight loss if combined with a healthy diet and exercise. 

With a spoonful of protein powder, you can easily get a large portion of protein, which not only keeps you going and gives you energy but also keeps you full. And as your muscle mass increases, you’ll be able to burn more calories. 

Protein powder can have a high calorie intake in a scoop or shake. It’s best to not take it as a meal replacement, but as a supplement after exercise. 

Greater muscle mass with protein powder 

If you’re hoping that a couple of protein shakes is all it takes to get the beach body you’re after… Well, you’re going to be sad reading this next bit. 

To get the body you’re after, you have to eat well and exercise. There’s no way around it. Looking strong takes resistance exercise. 

When you exercise, you destroy your muscles. Proteins rebuild them. And when they’re rebuilt, they come back stronger and bigger.

Is it OK to have protein powder every day?

In most cases, it is completely fine to have protein supplements every day. It’s the additional calories that make it a tricky subject. 

If you’re not training at the same time, you’ll end up taking in too many calories and could be working against your own goal. Instead, limit protein powders and protein shakes until you’re physically active. 

Another issue to consider is the additives that come with the powder. Make sure that you’re buying from a trusted supplier and that you’re not ingesting harmful ingredients or unnecessary sweeteners. 

Creatine or protein powder?

Should you choose creatine or protein powder? Hmmm. It depends on your fitness and wellness goals. 

• If you’re more focused on strength, go with creatine for the power to get those last reps in. 

• For long-term results, go with protein powder to rebuild muscles after working out and improve your strength over time. 

What should I drink protein powder with?

You can mix protein powder with anything. Really. 

Try mixing with:

• Milk

• Water

• Pancake mixes 

• Fruit in a smoothie 

• Coconut water

• Almond milk

• Fruit juice

There are a few things to consider, however. 

If you want to build muscle and stay lean, stay away from milk. There are too many calories in it. Drink water instead. 

Taste is an important factor. Are you a vanilla, strawberry, or chocolate fan? 

Make your protein powder taste better by adding fruit such as bananas or blueberries. Get extra vegetables by blending frozen spinach with a plant-based protein powder. Mix in healthy calories with a spoonful of peanut or almond butter. 

A handful of blueberries sure does sound delicious. So does a scoop of ice cream. But If you want to lose weight, you have to not eat so many calories. Keep that in mind as you start mixing your protein powder with a high-calorie yogurt or an entire fruit salad.  

Is protein powder better before or after a workout?

The amount of protein you consume in a day is more important than when you consume it. 

Having a protein-filled shake before or after a workout will both result in muscle growth. 

Are protein powders keto-friendly?

Most protein powders are keto-friendly. But you should take an extra look at the ingredients and keep an eye on the number of carbohydrates. Too many and you’ll go out of a ketogenic state.  

Shop protein powders at ShapeNation

Adding protein powder supplements to your diet will support your health, fitness and weight loss goals. 

At ShapeNation, we’ve got a huge range of high-quality protein powders — from whey isolate protein and casein, to plant-based, and non-dairy options. 

We understand the importance of high-quality products. That’s why we stock the very best protein powders from brands like Signature Series, JYM Supplement Science, Optimum Nutrition, Dymatize, Isopure, BSN, EVLUTION Nutrition, Animal Nutrition, MuscleTech, and more.

From vanilla and chocolate, to banana and strawberry, explore our growing range of trusted protein powders and find your new favorite.  

We’re excited to be a part of your strength or weight loss journey. Whether it’s a new set of dumbbells, dietary supplements, or a massage gun that really hits the spot, we have what you need to reach and exceed your goals. Check us out. If you don’t find what you’re after, drop us a line – we’re here to help you succeed.