Whey concentrate, whey isolate, hydrolyzed this and that, casein, hemp, pea, rice and so on. The list goes on and on and according to the industry you NEED them ALL more or less.
While I do use a basic protein powder myself, I’ve realized I use it for these reasons mainly:
- Habit. That simple.
- Social aspect. Sitting down after a workout and with a buddy and a shake is nice.
- Convenience. It’s an easy and practical way to get a bit of nutrition.
You don’t NEED a protein powder to hit a decent level of protein, and I’d actually recommend most people learned how to cover their nutritional needs through regular food. Why is that? Because when you really pay attention to what you put in your face, you learn a few things on how food affects you. Valuable knowledge for sure.
Protein powder is not a magic pill and it’s not a shortcut to steroids. It’s basically powdered milk. It’s a food product with very high protein content and a by-product of cheese-making. It’s not dangerous and it’s not superior in any way to other protein sources. Protein is protein.
A lot of guys – skinny guys particularly – claim they NEED protein powder to hit their macros. But they don’t. It’s generally accepted that you need (BW in kg*1.5-1.8)g of protein pr day, though I recently read the new recommendation in the states is 1.2*BW in g BUT that people with inflammation need an additional 25%. Training with weights causes inflammation. Anyways a normal man should get at least 120g of protein. Here’s how you do it:
- 400g meat (80g)
- 500ml milk (17g)
- 100g oats (13g)
- 2 eggs (13g)
If that’s all the protein you get in a day (pretty sure it’s not) you’re set. It’s that simple. Bread will also add around 5-8g/100g and most vegetables will add a small handful per 100g. Small numbers, but it all adds up.
So, if you’re having trouble getting your protein – you need to look at how you eat, not supplementation. A protein powder only really becomes necessary if you for some reason shoot for very high amounts of protein. Personally I usually end up at 200+ without adding any powders.
Get protein! Get swole!