To Use Protein or Not Use Protein… That is the question…
Everyday I get tons of questions from my followers about protein supplements such as…
– Should I have protein shakes?
– Are protein supplements safe?
– Are protein shakes necessary?
– Will protein damage my kidneys?
– Can I just eat high protein food?
– Is it ok for a teenager to take protein?
– When should I take protein?
– What’s the best kind of protein?
– Do I take protein before or after my workouts?
– Will protein stunt my growth?
– Should I mix protein with water or milk?
– Will protein shrink my dick / balls?
– Does protein powder contain steroids?
– And on, and on, and on…
Those are just a handful of the many frequently asked protein related questions that I get asked on a regular basis.
First off, for all the absurd questions; like if protein will stunt your growth, shrink your junk, or if it contains steroids… The answer is NO to all of the above. Those are just stupid BS myths that get spread around by people who don’t have a clue what their talking about.
As for the questions with regards to protein’s safety, I think most of these come from concerned, but mis-informed parents, who are just looking out for their kids. But the fact is that protein powders are just natural food supplements. For example, whey protein, egg protein, vegetable protein, etc. So protein powder is just as safe as eating the natural foods themselves. And using protein supplements is safe for everyone; men, women, and teens.
Another common myth is that protein is bad for your kidneys and again that’s totally false. There has never been a single study what so ever that has shown a high protein diet causes kidney damage. Only people who already have pre-existing kidney problems need to be concerned with keeping their protein in check, and that’s something that would be looked after by a doctor. But again high protein foods & protein supplements Do NOT cause kidney problems to begin with.
Alright, so now that we’ve got the safety issues covered and we know protein is “safe” to consume. Now we need to cover the “why” questions.
Why use protein supplements in the first place?
Why not just eat high protein foods?
Well, you could and you should. There is nothing wrong with eating high protein foods. The only problem comes in with cost and convince.
Most typical bodybuilding diets require that you consume 1 gram of protein per pound of bodyweight daily, spaced out over 6 meals. Now if you have the time to cook, prepare, and eat 6 high protein food meals per day go for it. This will certainly help meet your protein intake needs.
The problem for most people is that we have a life outside the kitchen. So we either work, go to school, etc. and it makes it difficult to get in 6 high protein food meals each day. This is where protein supplements can help big time. You can simply mix them up in a shaker bottle and take them with you where ever you go and have a liquid high protein meal on the run. It’s harder to this with high protein foods like meat, chicken, fish, eggs, etc.
Another issue to consider is the cost. While most people look at protein supplements and think they are “expensive”, they are actually cheaper when you look at the big picture. Sure a 5 pound tub of protein powder is about $50 bucks (depending on where you live and the brand you buy). But you are getting 1600+ grams of pure protein from that 5 pound container. If you were to buy that much protein from lean beef, you’d have to buy about 20 pounds, and even at just $5 per pound it would cost you twice as much money on a gram for gram basis as buying the same amount of protein from protein powder.
Now don’t get me wrong, I’m not saying you should give up solid food protein and just live on supplements. But by including supplements in your diet you can make consuming a high protein diet much easier, and cheaper as well.
Ok, so we’ve established the basics here about protein safety and why we should use it. In my next blog post I’m going to cover the best times that you should have a protein shake.
So you can click on the link below to go check that out right now at:
86 Comments
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Jim
Nice beginning. I practically live on protein and find it beneficial.
Among other things, I find it is easier to control my weight when drinking all the protein in sight. Why?
Well, for one thing, it is easier for me to control my diet when I have protein; instead of trying to find the almost non-existent proper portion of Prime Rib & Yorkshire pudding. 🙂
By eating six times a day, I have no cravings for food. By choosing protein most of the time, I am less likely to run into foods that would turn my head/mouth.
Anyways, I’m looking forward to your continued article When you write thoughtfully, you do it rather well and it is always a pleasure to read.
I am a long time gym rat. My gym is at home. As an aside, A few weeks ago, I bought your Blast Your Biceps Program, read it and today began my first of the Phase I exercises. Again thoughtful work shows.
With your Blast you Biceps routine and guidance, I’m going to be in good hands for some time. Thanks! This is going to be a great change and a lot of fun.
Jim
bob
As a 59 year-old ‘gym rat’ I can not agree more that protein powders and RTD sre as life saver. I workout early in the morning (e.g. 0500) and use a protein drink before this workout. In the afternoon, after work, a do a short ‘special’ workout for a specific muscle group. I go from work to the gym, no chance to stop for a meal, So I once again depend on a protein drink for the ‘boost’ for my workout.
I try to have 4 – 5 meals a day. the other three meals are ‘real food’.
ace
looking forward to the followup Lee!..Im currently taking “cytogainer” with 55grams of protein and its worked pretty good 4 me… i may switch to the 10 lb “muscle juice” though for the price?? and the additional calories Im looking for..However, if it ends up being just add another scoop routine then I guess Ill break even?…really looking forward to the follow up with this..maybe a little bit about creatine before or after workout as well would be helpful? i do mine after ..thanks Lee!! your our encyclopedia most days
Andrew
lee wat r ur views on Casein protein
ace
Lee, also was hoping you might touch base on how some of us dont eat or drink anything besides water before the workout…many “Pre-Workout drinks” will give you the shits if you eat before drinking them..I would imagine the protein shake would cause the same squirt effect???? any thoughts??
michael iantorno
VERY good artical lee.
IT;S about time someone pointed out the good points of protein drinks.
AND as you said use as needed, but it sure helps when you can’t get that
5th meal in.
Bob
Any difference between whey protein isolate and regular whey protein?
Randy Lorge
Thanks Lee, I’ve been doing the AMP 60 Whey powdered protein shake after every workout (4-5 x a wk).
I’m curious about the “take it before or after question”. What do you suggest?
kevin
Great article. I use protein powders and follow a high protein diet. This article answered alot of questions for me. I am very looking forward to see how you feel about the best powders, combined with supplements, best time of day to be taken etc. Lee you are very well versed and keep me motivated.
Thanks
Jaws2
Great as usual Lee! The problem I have is there are a ca-zillion protein products out there and you’re not certain of getting ripped off. I use the AMP 60 from GNC after workouts because of calories, gm’s of protein, mixes well with orange Gatorade for that creamsicle taste, and another lifter says its good stuff. Pretty scientific ! I also use the AMP Creatine 185 but not sure this is the best way to do creatine ( dollar wise or performance ).
HEEEEEEEEEEEEELLP !!!!
Robert King
Great post Lee.
If i had a dollar for every customer that came in my store and said “isnt protein hard on your kidneys” id be rich!
The best reply i give them is “Does chicken cause kidney problems” of course the reply is NO, so i ask them the difference. It makes for fun conversations sometimes lol.
Keep the good info coming Lee.
Rob
http://www.RobKingFitness.com
connor
thanks im buying my first lot this week so thnx for the heads up.
serigne
hi Lee, isn’t the daily recommended protein intake 1g of protein per kilogram of bodyweight, instead of 1g of protein per lb of bodyweight. i see that mistake in many bodybuilding sites, magazines and blogs. But again it is clear that you can double that number to maximize muscle growth. your response is really important to me. thanks lee
leehayward
Thanks for the feedback and comments guys. I’m going to cover a lot of the questions posted here in the second part which I’ll have up within the next day or so.
But as for the RDA for protein, yes it is around a gram of protein per kilo of bodyweight daily. But the RDA looks out for the average Joe who needs enough nutritional support to sit at his desk, read the newspaper, and watch TV.
It doesn’t take into account bodybuilders and athletes who are training hard, busting their butts in the gym, and are trying to get bigger, faster, and stronger.
Borys
Hello Lee,
I will stay tuned for the next chapter of these interest theme!
Best Regards,
Joe
Mostly agree with your statements above, however, please understand that not all protein supplements are created equal, and that some can cause kidney problems. Kidney stones have been associated with certain low quality products. Kidney stones can be calcium or crystallized protein. I have used protein powders off/on for 15 yrs., and last year got kidney stones (crystallized protein) after about a months use of creatine in a pill form. Stopped using it, back to powder and never and no more problems.
Also, there were some products that were made in China that were found to have illegal substances in them (steroids) as well as some other undesirable ingredients (cement mix).
Stick with known brand names that have good reviews and are trusted.
pete
good article thanks
Jay Arms
Lee, you’re full of allll kinds of advice and imput. Being healthy is important and so is being smart about it. My advice to the caesin comment, whey protein before workout and a combo of whey and caesin after or just caesin. I’m sure Lee will have more great advice. Find out what works best for you. Good luck.
Charles
I use protein powder before I go work out but all of my drink snacks and at bed time are made with liquid egg whites mixed with chocolate milk. I am anxious to hear what you have to say about egg whites!
sharon
Lee, this is one of the best blogs or articles I have read on this topic. Thanks. I plan on sharing it with my clients.
James butterfield
thanks again your a huge help.
James butterfield
thanks again your a huge help.
Chuck
When i usually have 3 protein shakes along with my protein foods i find myself constipated and i week later i let out the biggest shit ever! IT FEELS LIKE I JUST GAVE BIRTH! Did this ever happen to anyone?
Tim
As a biochemist I have to consider that added protein ,as long as it is not too much, is just like taking vitamin pills. We take vitamin pills because we do not get the required amounts of vitamins in the foods that we eat. If you got all the required protein, vitamins and so on in the foods that you eat there would be no need for any supplements including one-a-day-vitamins. Good article Lee!! Many kidney stones are calcium lactate which comes from too much calcium intake such as dairy products and lactic acid which may be found in soft drinks for example.
Johnny Appleseed
Here’s a tip….do some of your own research and consult EXPERTS, not so-called experts that are trying to make a buck. Ever wonder why their marketing strategies are so invasive? Because they make suckers out of all you meatheads.
Shaneh
This is a great post, it helps reveal the truth to all those fake myths and lets people worry less and enjoy the use of protein. Keep up the good work, very helpful.
Elsa
Great article as always. I have a question. What is the difference between whey protein concentrate and whey protein isolate and which one should I be drinking pre workout and post workout? Thanks.
Anil Kumar
A very informative post, Lee. Keep it going.
TinyTim
Protein supplements are great and should be used to supplement a well balanced nutritious diet. Anything taken in excess is bad, useless and a waste of time and money. Just because protein powders are a great proven supplement doesn’t mean you should get carried away. All things things should be done in wisdom and order. It is possible to reach your daily goal of protein without supplements. It takes a lot of time to prepare your meals and you must be able to have a cooler with you while your at work. Make tuna fish or meat or peanut butter sandwiches. or make all the above. You can bring hardboiled eggs, pasta dishes, baked potatoes etc. Unfortunately not everyone can do this but if you can i would recommend it.
vetus
Hi lee i am from India,can you please help me out in getting good protein supplement in India,as there are few good supplement that you are listed are not been found here .Please help me out with the name of the supplements that are in India or list of supplement that I can purchase in India .thank you.
This is my email ID vetus1987@gmail.com
Peter
Hi Lee, good article. I’m pretty keen on my gym work and want to gain about 10-15kg; however, I’m a hard gainer and a vegetarian so I’ve just started taking whey protein supplements in the last few weeks to boost my protein levels. At 83kg, I’m aiming for 150 to 200 grams of protein per day, about double the recommended intake for the average person.
I have researched it pretty well and have no major concerns about negative side effects from supplementation, particularly in the short term. Protein is protein, regardless of the source. However, protein does acidify the blood, which is usually slightly alkaline, and the body responds to this by drawing calcium from the bones to increase blood pH. In time, this can lead to osteoporosis, particularly if the individual has weak bones to start with. My understanding is that this particular side effect is undisputed in the scientific world, having been thoroughly tested in clinical research.
So, bodybuilders may have an issue in later life with weak bones and joints. To what extent this would be offset be the bone strengthening effect of resistance training, I’m not sure, but it is worthwhile noting this point.
Perhaps you could provide an article on supplementation that counteracts this effect of protein. Some foods and supplements such as bicarb of soda can counteract the acidifying effect and even promote better muscle growth.
Joe
Lee,
My quetionn is on creatine and protein. Is there a problem with mixing creatine and protein in the same shake. They both say to take right after a workout, so i figured why not mix them. what is your take on this? thanks, JOE
robert
I would like to know by supplementing protein drinks when you don’t have time to eat. Can you become stronger and receive body size.
Rishi
Great article Lee,very informative,I done resarch on this and everything that you said in the article is the cold hard truth.Can you put together an article like this on creatine?Looking foward to your next post.
robert andrews
The only problem i have with taking protein powder is that it clogs me up and I usually miss a day of movement ( otherwise I am very regular like clockwork )It is great for meal replacement but just does not agree with my system( I only take 2 scoops in a shake at breakfast ……..the brand is Maximuscle ).I am wondering if anybody else has this or if anyone can give me any advice????
robert andrews
R
Lee, I have nothing against protein powders but apparently they just don’t agree with my body type. Protein powders tend to give me tiny pimples or what appears to be tiny pimples, on my skin, mainly across my back. They scratch sometimes, but what pisses me off is that they leave little black spots on my skin that takes quite a long time to dissappear. I assume that because I naturally have oily skin, these powders enriches me and clogs my pores. The moment I stop using any powders, the pimples do not come, but as soon as I start again, they just begin to show up. I am in my late forties and have been lifting weights NATURALLY for over 25 years now, and just cannot get to use any of this stuff. I know the importance of supplementing with protein, be it powders or whole foods. I really would appreciate your feedback on this, since there are many times I am on the road and miss my regular meals and as a weight lifter, would definitely like to use some protein powders or meal replacements, but usually do not, due to the above reasons.
Thanks.
leehayward
Try different brands and different kinds of protein powder. You may have a mild allergy and this can often be helped by regularly switching your protein powders.
leehayward
I often mix creatine and protein together in the same shake.
Jimmy
Hey lee what’s going on? What do you think about putting a piece of grilled chicken breast with about 8 oz. of milk in a blender for a high protein shake?
Jimmy
Hey lee its thursday. Whats tonight’s topic?
Pustule
Ewwwwwwwwww! LOL
loryy
thank you lee:)
Robert King
I have heard of some weird sh#t but this one must take the care lol!
my question is WHY would you do this?
People here worrying about protein powders but if you knew what was in half the food you ate you would never eat again lol.
Protein powder is safe and damn effective. When people say its marketing etc find me 1 bodybuilder with any size that doesnt take a protein powder.
It isnt essential IF you get enough food, but trying to get that much quality protein a day from good food is hard.
And anyone that says you dont need a lot of protein to build muscle is crazy. It is essential. Ask anyone who has actually built muscle and not just talked about it.
Great blog Lee!
Rob
http://www.RobKingFitness.com
Ali BK
believe it or not, A Doctor start telling me how bas steroid is and he was pointing at my amino acid tablets
Dwight
Spoke to my trainer about 1g protein per 1 lb body weight. He said it is controversial. Some experts say 2 or even 3 g of protein to 1 lb body weight. I went from 156 to 195 in a year through disciplined training. I am now on a program where my carbs are less than 15% total intake on nontraining days and 30% on training days (fat and protein make up rest). On nontraining days, my protein is around 500g for the day!!!!
leehayward
I personally think 500 grams of protein for a 195 pound guy is overkill… The most I’d ever recommend would be 2 grams per pound of bodyweight daily.
Dave Ruel
100% with you on this one Lee!
I think we overate the amount of protein we really need in order to build muscle…
1 to 1.5g per pound of bodyweight is a great ratio…
We also UNDERESTIMATE the amount of fats we need… I personally aim for about 0.5g or more per pound of bodyweight… I made my best gain with this ratio…
indra
Hi,
Good info.
I am aiming for weight gain and strength/muscle improvement.
Have a specific question: How much difference it would make if I go for Whey Protein Blend (mix of whey Protein Isolate and Concentrate) as against Pure Whey Protein Isolate?
Appreciate your reply.
Thanks,
Indra.
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