The following is a list of 10 things you should know about protein powder and its use pertaining to muscle building.
In the absence of dietary protein and amino acids from that protein, the body remains in a net negative balance.
1. Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. (1997) 273(1 Pt 1):E99–107. doi: 10.1152/ajpendo.1997.273.1.E99
2. Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol. (1995) 268(3 Pt 1):E514–20. doi: 10.1152/ajpendo.1995.268.3.E514
Just don’t think you can drink protein then your muscle will start to grow. Does not work like that friend. Muscle growth requires hard work and intense lifting. The more you lift the more your gains. On paper it is easy, in practicality it takes dedication.
Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol. (1997) 273(1 Pt 1):E122–9. doi: 10.1152/ajpendo.1997.273.1.E122
I’m sure you’ve seen protein snacks and candies everywhere. But unless they contain high quality protein and at least 20 grams, it will not increase muscle protein synthesis.
Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. (2009) 89:161–8. doi: 10.3945/ajcn.2008.26401
PubMed Abstract | CrossRef Full Text | Google Scholar
Scamming females into thinking they need different supplements and protein than men is typical of most sports nutrition companies. However, the truth is men and women can consume the same products.
West DW, Burd NA, Churchward-Venne TA, Camera DM, Mitchell CJ, Baker SK, et al. Sex-based comparisons of myofibrillar protein synthesis after resistance exercise in the fed state. J Appl Physiol. (2012) 112:1805–13. doi: 10.1152/japplphysiol.00170.2012
Most of the time, never use protein powder by itself if you are trying to increase muscle. Combine with carbohydrates. If you do most likely that protein will be used for energy, not anabolism. Use two of our awesome products, Oatmuscle and Muscle Honey.
Glynn EL, Fry CS, Drummond MJ, Dreyer HC, Dhanani S, Volpi E, et al. Muscle protein breakdown has a minor role in the protein anabolic response to essential amino acid and carbohydrate intake following resistance exercise. Am J Physiol Regul Integr Comp Physiol. (2010) 299:R533–40. doi: 10.1152/ajpregu.00077.2010
Don’t go ballistic in thinking 60 grams of protein is going to increase muscle mass more than 30 grams. 30 is fine. Use our protein calculator to determine the correct grams to use per day.
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. (2018) 15:10. doi: 10.1186/s12970-018-0215-1
Believe it or not, overweight people need more protein than healthy fit people because of their anabolic resistance.
Kouw IWK, van Dijk JW, Horstman AMH, Kramer IF, Goessens JPB, van Dielen FMH, et al. Basal and postprandial myofibrillar protein synthesis rates do not differ between lean and obese middle-aged men. J Nutr. (2019). doi: 10.1093/jn/nxz104. [Epub ahead of print].Percent-change from fasted (i.e., 0 g protein ingestion) of mixed muscle protein synthesis (A) and whole body leucine oxidation (B) after resistance training.
When losing weight do not sacrafice protein for calories. Meaning, that in order to lose weight you have to reduce your calories. But from where? Your choices are protein, carbs, or fats. Reduce the carbs and the fat, not the protein!!
Murphy CH, Hector AJ, Phillips SM. Considerations for protein intake in managing weight loss in athletes. Eur J Sport Sci. (2015) 15:21–8. doi: 10.1080/17461391.2014.936325
Combining hydrolyzed proteins with leucine is more anabolic than casein and vegetable proteins. Stack 15 grams of hydrolyzed whey 520 or Peptopro with 5 to 10 grams of leucine peptides. Then combine with carbs. My friends, it does not get any more anabolic than that!
As you might have read above, I said to always try to add carbs with protein to increase muscle protein synthesis. However hydrolyzed protein powders are so powerful that you do not need to add carbs to elicit an anabolic response.
Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis
Sorry for the shameless plug, but it is a fact that our protein is unmatched when it comes to quality. And as always I am continuing to work on new powders. Thank you
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.