Protein Powder for Muscle Gain: How Does It Work?

Protein plays a significant role in weight loss and muscle gain, and protein powders are a great way to get enough of these biomolecules without eating until you’re uncomfortable!

However, understanding protein powder for muscle gain before you start is always a good idea. This way, you’ll be able to make the right choices for your fitness journey. 

Ready to make some gains? Scroll down to learn more about protein supplements and how they help you build muscle. 

Why Is Protein Needed For Muscle Gain?

Protein is a macronutrient that supports the body by building and repairing tissues. It's also the building block for muscle fibers, which is why it's crucial if you want to get bigger and stronger. 

Muscles are built during resistance training, during which the muscle fibers experience stress. This causes microscopic damage—but don't worry! It'sn't a bad thing. 

These tears repair and grow stronger, leading to increased muscle mass, size, and strength, but amino acids are needed to do so. Amino acids are the foundations of protein, so you must eat enough protein to help your muscles repair and grow.

Experts suggest that you should eat 0.8g of protein per kg of body weight (0.36 per lbs). For example, weighing 80kg, you should aim for 64g of protein daily.

What Is Protein Powder?

Protein powder is one of the most popular supplements for muscle gain. Today, you can find it in most grocery stores, pharmacies, and in plenty of online shops.

It’s essentially a concentrated source of protein that allows you to hit your protein targets and nurture muscle growth without consuming a large volume of food. The macronutrient can be derived from a variety of foods (animal and plant-based), such as whey, soy, casein, or pea protein. 

Sometimes the powder may also include other ingredients, such as vitamins, minerals, flavorings, sugars, or thickeners.

Powder is the only type of protein supplement. Other supplements for lean muscle mass include protein bars, and protein shakes.

Finding The Best Protein Supplements For You

Protein shakes can be useful when you don't have access to high-quality protein sources or can't meet your daily protein needs through food alone. 

They are a great way to supplement a healthy diet and help you achieve your goals, but it's always best to prioritize getting protein from whole food sources first. So, keep this in mind when shopping for protein supplements.

Other factors to consider when shopping include:

• Dietary restrictions — Do you need dairy-free protein supplements or vegan protein powder?
• Flavor & texture — Do you want a sweet protein powder or a neutral option? Would you prefer a pre-mixed protein shake, or do you want to mix it yourself?
• Protein source — Do you have a preferred protein source? Check the label to see whether the protein powder is made from soy, whey, casein, or another protein.

Don't forget to read labels for added sugars, fillers, or artificial ingredients that don't align with your health goals. 

Consider consulting a healthcare professional before adding a new supplement to your routine to ensure it's the best option for you. In rare cases, protein powders can lead to health risks (such as hyperfiltration) when not taken properly.

Final Thoughts

Protein powder is a valuable tool for muscle gain, offering essential amino acids and promoting recovery in an easy to consume format. 

By selecting the right protein source and incorporating it into a balanced diet, you can enhance your fitness journey and achieve your muscle-building goals more effectively. Stay consistent and listen to your body! 

If you’re ever unsure, consult a medical professional for personalized advice. 

Start shopping today. See the best protein powders from Hewyn here.

References

• Carbone, J.W. and Pasiakos, S.M. (2019). Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients, 11(5), p.1136. doi:https://doi.org/10.3390/nu11051136.
• Gelsomin, E. (2020). The scoop on protein powder. [online] Harvard Health Blog. Available at: https://www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986.
• ‌Hertzler, S.R., Lieblein-Boff, J.C., Weiler, M. and Allgeier, C. (2020). Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients, [online] 12(12), p.3704. doi:https://doi.org/10.3390/nu12123704.
• Koshland, D.E. and Haurowitz, F. (2019). Protein. In: Encyclopædia Britannica. [online] Available at: https://www.britannica.com/science/protein.
• Patel, V., Aggarwal, K., Dhawan, A., Singh, B., Shah, P., Sawhney, A. and Jain, R. (2023). Protein supplementation: The double-edged sword. Baylor University Medical Center Proceedings, 37(1), pp.1–9. doi:https://doi.org/10.1080/08998280.2023.2280417.
• ‌‌Pendick, D. (2023). How much protein do you need every day? [online] Harvard Health Blog. Available at: https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096.