Does Protein Powder Work? (Spoiler: YES, but there's a catch)

Protein powders (aka protein shakes) are commonly believed to help build muscle. A recent review published in The British Journal of Sports Medicine looked at whether protein supplementation led to improvement in muscle mass and strength.

Researchers found that protein supplementation did have a positive effect on strength, muscle size and fat-free mass (aka lean body mass). Improvement in strength was measured using 1-rep max strength. The group that received protein supplementation had an additional benefit of 9% (2.49kg) in their 1 Rep Max when compared to those who didn't consume a protein supplement. Also, the protein group had a 1.4kg gain in fat free mass compared to the control group which had a 1.1kg increase.

For professional athletes, every bit of strength counts. This study recommends an upper limit of 2.2g/kg/day of protein intake for serious athletes. But for the rest of us, protein shakes do help a bit, but not as much as getting to the gym and actually doing the work.

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Average protein intake in the general population:

 
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Timestamps
0:00 Intro
0:34 How our bodies build muscle

0:58 Muscle Hypertrophy
1:57 Protein powder supplementation in addition to diet
3:24 Signficance of protein supplementation

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Other references for this video:
Guyton and Hall Textbook of Medical Physiology (12ed)

#protein #fitness #docunlock

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Video credits:

Music:

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[Ravynwulf]

A lot of people are confusing what he is saying as INCREASING your 1 REP MAX by 9% if you take protein, but that is NOT WHAT IS BEING SAID. The study is showing an additional 9% IMPROVEMENT ON GAINS.


Some math:
1 Rep Max - 100kg


Gain 1 Rep Max without protein supplementation- 10kg
Gain 1 Rep Max without protein supplementation (Percent) -10%
New 1 Rep Max without protein supplementation - 110kg


The additional 9% is ON THE GAIN:


Theoretical Gain with protein supplementation - (9% of 10kg + 10kg) = 10.9kg
Theoretical Gain 1 Rep Max with protein supplementation (Percent) - 10.9%
Theoretical New 1 Rep Max with protein supplementation - 110.9kg


In this case, protein supplementation would be expected to cause ONLY a 0.9% INCREASE IN 1 REP MAX.

[alexunlv]

Since I've been taking Protein powder, I have noticed much faster muscle recovery. Prior to that, my muscles ached for days after a solid workout. Not anymore.

[Chris-ggef]

Although I don’t workout THAT much, I do like it since it’s easier do chug down a shake than to eat 8 eggs

[micperez]

I don't take protein to increase strength, I take it to help my muscles recover and stimulate hypertophy

[coleboychuck]

As someone who used to be too skinny. Yes it helps. That extra protein shake is just a little extra calories and a little extra protein each day. Especially for someone who sees eating as a chore but is trying to gain lean muscle mass

[RalphiesFishsticks]

An extra 9% is small??? When you said it was only a small gain I expected like half a percent or something like that. An extra 9% in gains is pretty great in my opinion.

[esidisi]

Your title is perfect, hope everyone is so transparent and lenient.

[adityapappu]

The thing for me a student with a very busy and not always consistent schedule is that drinking a protein shake is often faster and easier than cooking a meal and making sure that the recipe I choose has some protein component in it and that too enough of it. Plus living in a student house also means you can't always get the kitchen to yourself for as long as you want.

[takkiejakkie]

Nobody's claiming protein powder is a replacement for going to the gym.

[berathajaya]

The point is:
Higher protein intake won't matter without enough resistance training.

[surrealistidealist]

That little bit of help from extra protein can make a surprisingly significant difference not only for elite athletes, but also for ordinary people just taking care of their health *when you consider how much even small gains can accumulate over time. In other words, when you're elderly, you'll enjoy any extra muscle and strength you've managed to save up over the course of your lifetime.*

[ramonbs]

“Only 9%” is not “only”. Is far better for pros.

[marquisealexander]

Almost 10% increase in strength is nothing to turn your nose to.

[stoopiddub]

My problem is I can only eat so much a day. A protein supplement remedies that.
Also drink a lot of chocolate milk.

[manny]

I am/was (blood sugars are normal now) a diabetic. I had a bad high carb late night snacking problem.
I started replacing the snack with a protein shake made with unsweetened almond milk.
I ended up losing 30 lbs just making that change.
So to me, there are a lot of good reasons and ways to have protein shakes.
And yes, I use them after the gym now too.

[ja]

"Only 9%" lol I'll take that, every bit helps!

[vegasprogambler]

ONLY 9%??? holy crap... thats HUGE for doing NOTHING different. are you kidding me?

[captainthunderbolt]

It’s a 9% gain over a short fixed period of time - but lifting is a long term hobby, and those 9%s are going to add up over time.

[BertsBalls]

I clicked on this video out of respect for you putting the answer in the thumbnail

[GymRatMotivation]

The one “negative” thing that comes with high protein diet, is the protein farts 😂 you can never trust them