Are you confused if you need to take protein powders to build muscle and strength? Then this episode is for you. I will go through why you need protein how much you need and do you need to use protein powders for faster, better results
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Speaker 1: do you need to take protein powders to build muscle
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Speaker 1: and strength? In this short episode, I will answer this
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Speaker 1: question and also help you decide
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Speaker 1: if you really need to go for it or no mascara.
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Speaker 1: And welcome to the Stronger Men project. If you want
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Speaker 1: to be a better man, become a stronger fitter and
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Speaker 1: a better looking version of yourself and fulfil your fullest
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Speaker 1: potential in all areas of your life. You have come
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Speaker 1: to the right place. I'm also on the same journey.
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Speaker 1: I'm your host. Others Desai, a mechanical engineer, turn fitness
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Speaker 1: coach and a gym owner. And here I'm going to
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Speaker 1: share my knowledge, experience and lessons and also bring on
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Speaker 1: experts and achievers who can help us all win together.
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Speaker 1: Get ready and let's dive into today's topic.
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Speaker 1: Protein powders, the most commonly sold fitness and nutritional supplements
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Speaker 1: you can find in the market. The supplement companies market
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Speaker 1: them as the magic behind quick fat loss, bulging muscles
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Speaker 1: and the secret behind peak performances.
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Speaker 1: Commercial gyms have racks full of wide variety of colourful bottles,
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Speaker 1: names and price ranges. When selling them comes with a
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Speaker 1: handsome margin, why would they not sell it to you
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Speaker 1: by hook or crook, they might say you must take
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Speaker 1: it to make it.
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Speaker 1: But how true is the claim and you really need
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Speaker 1: to take it to make it. I will answer it
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Speaker 1: for you in the next five minutes before even we
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Speaker 1: talk about protein powders. Let's talk about the importance of
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Speaker 1: protein for your health and fitness. Protein is an essential nutrient,
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Speaker 1: meaning you have to get it from your food and
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Speaker 1: your body cannot produce it by itself. Apart from being
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Speaker 1: an essential
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Speaker 1: nutrient, protein is also a very, very important nutrient for
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Speaker 1: you because it plays multiple roles in your body. The
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Speaker 1: first one being it is the building block of your body.
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Speaker 1: Anything and everything in your body, which has a physical
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Speaker 1: structure to it needs protein to be built in your body,
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Speaker 1: right from your nails and hair and skin to all
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Speaker 1: the muscles, and any and every tissue in your body
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Speaker 1: needs protein to be built.
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Speaker 1: The second role of protein is in hormone production. Protein
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Speaker 1: acts as a raw material in hormone production and hormone
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Speaker 1: are very, very powerful compounds in your body, which are
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Speaker 1: used to signal your body to function in a certain
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Speaker 1: way and anything and everything from your hunger to your
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Speaker 1: sleep to your well being. To muscle building reproduction for
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Speaker 1: everything your body uses hormone to signal in your body.
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Speaker 1: The third role that protein plays is it acts as
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Speaker 1: a raw material for several neurotransmitters by which your brain
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Speaker 1: communicates with different parts of your body through the network
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Speaker 1: of nerves. Protein also plays a very, very crucial role
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Speaker 1: in your immune system. The antibodies needed to fight off
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Speaker 1: infections in your body are nothing but proteins,
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Speaker 1: and the last and most important role protein plays in
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Speaker 1: your life is your whole existence. Because your genetic coding
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Speaker 1: happens through proteins, your DNA is nothing but a protein.
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Speaker 1: It is a complex chain of amino acids, which is
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Speaker 1: nothing but protein, and your genetics is coded in the
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Speaker 1: form of the amino acid sequence. And protein also plays
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Speaker 1: a role in decoding your genetic code, which is existing
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Speaker 1: in the DNA.
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Speaker 1: Anything and everything your body needs is coded in your DNA,
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Speaker 1: and you need protein to replicate that sequence and create
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Speaker 1: proteins to signal different things in your body.
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Speaker 1: So with all these important roles to play. Protein becomes
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Speaker 1: a very, very important nutrient for your health and fitness.
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Speaker 1: Having said that, let's talk about how much protein do
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Speaker 1: you need. Protein is very, very important and your body
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Speaker 1: does not have a very, very efficient mechanism to store protein.
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Speaker 1: That is why you have to consume protein daily. And
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Speaker 1: there is something called as recommended daily allowance, which is
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Speaker 1: the minimum amount of protein you have to consume on
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Speaker 1: a daily basis to be healthy.
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Speaker 1: And the recommended daily allowance is 0.8 grammes per kg
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Speaker 1: of body weight. For example, a person weighing 70 kg
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Speaker 1: has to eat 0.8 into 70
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Speaker 1: in grammes of protein on a daily basis, which turns
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Speaker 1: out to be 56 grammes on a daily basis. This
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Speaker 1: is the minimum requirement if you want to stay healthy
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Speaker 1: and if you want your body to function properly. But
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Speaker 1: the alarming fact is 70% of the Indian population is
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Speaker 1: deficient in protein, meaning 70% of Indian population don't even
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Speaker 1: eat 0.8 grammes per KG of body weight of protein
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Speaker 1: on a daily basis.
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Speaker 1: But then you are listening to this podcast because you
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Speaker 1: are not a regular person and you are interested in
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Speaker 1: improving your health and fitness, and that brings us to
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Speaker 1: actual daily requirement for you.
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Speaker 1: The daily requirement goes up depending on your physical activity,
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Speaker 1: and if you play any kind of sports or you
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Speaker 1: indulge in any kind of exercise, then you should eat
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Speaker 1: at least 1.2 grammes per KG of body weight. And
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Speaker 1: especially if you are interested in muscle building and strength
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Speaker 1: building and you indulge in strength training or resistance training,
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Speaker 1: then your daily requirement is somewhere between 1.6 to 2.2
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Speaker 1: grammes per kg of body weight, which translates to 112
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Speaker 1: to 154 grammes per day for a person weighing 70 kg.
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Speaker 1: Now let's come to the question of using protein powders.
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Speaker 1: If you're training regularly with a smartly designed training programme
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Speaker 1: which promotes muscle and strength building, and if you're able
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Speaker 1: to hit somewhere between 1.6 to 2.2 grammes per kg
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Speaker 1: of your body weight of protein on a daily basis,
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Speaker 1: then definitely you will be able to achieve your muscle
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Speaker 1: and strength building goals,
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Speaker 1: which is kept only by your genetics.
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Speaker 1: Some people with good genetics can build more muscle compared
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Speaker 1: to average people who have average genetics, and some people
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Speaker 1: also tend to have below average genetics.
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Speaker 1: And also, if your genetics is more favourable towards strength
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Speaker 1: building and your body structure and biomechanics are in favourable
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Speaker 1: of lifting heavier and heavier weights, then
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Speaker 1: your progress in strength will also be faster compared to
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Speaker 1: an average person or, let's say, a person who is
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Speaker 1: below average in terms of strength building.
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Speaker 1: But if you have a smart training programme, and if
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Speaker 1: you hit 1.6 to 2.2 grammes per kg of body weight,
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Speaker 1: and if you also sleep well, rest and recover well,
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Speaker 1: then definitely you can maximise your muscle and strength building
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Speaker 1: potential based on your genetics.
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Speaker 1: And let me tell you clearly that you don't really
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Speaker 1: need protein powders to achieve these goals. If you're able
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Speaker 1: to get it from your food, then you will achieve
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Speaker 1: your goals
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Speaker 1: and taking a scoop or two of whey protein powder
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Speaker 1: on a daily basis will not magically help you to
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Speaker 1: build more muscle or make it faster as claimed by
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Speaker 1: the supplement companies or your regular gym trainer.
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Speaker 1: And behind all the colourful bottles and huge marketing claims,
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Speaker 1: protein is a protein on a molecular level. It is
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Speaker 1: a chain of amino acids.
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Speaker 1: Having said that, I truly believe there is some value
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Speaker 1: in using protein powders and you should definitely consider taking
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Speaker 1: protein powders in the following cases.
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Speaker 1: Number one. If you're unable to meet your protein requirement
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Speaker 1: on a daily basis, let's say you need to eat
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Speaker 1: 120 grammes of protein and with all the protein food
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Speaker 1: options you have and with all the things you are
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Speaker 1: able to eat on a daily basis, if you are
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Speaker 1: able to eat only 100 grammes of protein, the gap
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Speaker 1: of 20 grammes of protein can be met by using
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Speaker 1: protein powders.
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Speaker 1: Secondly, if you don't like to eat the high protein
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Speaker 1: food items like eggs and meat and pulses, then definitely
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Speaker 1: protein powder is an option for you.
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Speaker 1: The third case to use protein powders is for convenience
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Speaker 1: if you are short of time and cannot cook high
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Speaker 1: protein food items or you do not have enough time
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Speaker 1: to eat high protein food items, which which normally tend
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Speaker 1: to take more time to eat, then protein powder is
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Speaker 1: a very, very quick option. You just pour one glass
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Speaker 1: of water in a shaker, put one scoop of protein,
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Speaker 1: shake and drink, and it is done in less than
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Speaker 1: five minutes, including washing the shaker.
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Speaker 1: And it is also very, very easy to carry wherever
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Speaker 1: you're going. If you're a busy person, if you're busy
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Speaker 1: in your work. If you're a college going student and
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Speaker 1: you don't get high protein food items conveniently during your
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Speaker 1: lunch hours or evening hours, then carrying a small box
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Speaker 1: containing protein powder and a shaker with you can always
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Speaker 1: come in handy to hit your protein target.
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Speaker 1: And the last and the most important scenario where you
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Speaker 1: definitely need to rely on protein powders is when you
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Speaker 1: need to hit your protein target and also maintain your
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Speaker 1: calorie intake in check. And especially, this is the case
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Speaker 1: if you're a vegetarian, just like me.
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Speaker 1: What happens with us vegetarians is that all the protein
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Speaker 1: food options we have are also generally high in calorie
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Speaker 1: and also difficult to eat. The only food item, which
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Speaker 1: is low in calories and high in protein, is soya chunks,
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Speaker 1: which is very very difficult to say,
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Speaker 1: at least for me. There are very few superhumans who
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Speaker 1: can eat 100 grammes of soya chunks on a daily basis,
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Speaker 1: So the bottom line is if you're a vegetarian and
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Speaker 1: if you want to hit your protein target with a
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Speaker 1: very low calorie budget, then protein powder is the only
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Speaker 1: way to go
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Speaker 1: so quickly to summarise. Protein powder will not magically help
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Speaker 1: you to build muscle quickly or build more muscle faster.
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Speaker 1: You can consider taking protein powders if you are unable
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Speaker 1: to meet your protein requirements with your available food options
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Speaker 1: to bridge the gap. If you don't like eating high
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Speaker 1: protein food items if it is inconvenient for you to
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Speaker 1: eat high protein food items if you're a busy person
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Speaker 1: and if you're in a place where you don't get
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Speaker 1: high protein food options and if you want to hit
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Speaker 1: your protein target within a lower calorie budget, then you
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Speaker 1: can go for protein powder. And lastly, I want to
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Speaker 1: address the safety concerns of having protein powder.
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Speaker 1: One thing you have to understand is whenever there is
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Speaker 1: an opportunity to make money, there will be people who
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Speaker 1: will come with counterfeit products and products filled with fillers,
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Speaker 1: which could at the best will not give you any
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Speaker 1: results you're expecting while also taking away your money. But
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Speaker 1: in the worst case, it could be some really, really
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Speaker 1: risky fillers and additives, which can seriously damage your health.
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Speaker 1: So you have to be very careful
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Speaker 1: where you're getting your protein powders from. If you're getting
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Speaker 1: it from the right source, you have to do your research.
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Speaker 1: If the company that is selling the protein powder is
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Speaker 1: reputed company, how long it has been in the market,
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Speaker 1: and especially if they are selling it at an unbelievably
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Speaker 1: low price, then you have to be very, very careful.
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Speaker 1: Apart from that, even if you're getting a good product,
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Speaker 1: you may have some side effects like digestive issues, mainly
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Speaker 1: constipation and flatulence or too much of gas. Then, in
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Speaker 1: that case, you have to play with the dosage and
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Speaker 1: also change different brands and along with having protein powders,
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Speaker 1: if you consume good quantity of vegetables and fruits and
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Speaker 1: also drink enough water, most of these problems can definitely
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Speaker 1: be managed,
00:11:29
Speaker 1: and with that we have come to the end of
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Speaker 1: this episode. Thank you for tuning in today, and I
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Speaker 1: hope this episode has helped you get more clarity and
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Speaker 1: decide whether you have to go with protein powders or no.
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Speaker 1: And if this episode has helped you, please leave a
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Speaker 1: five star rating so that more and more people can
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Speaker 1: find this podcast. And if you're still not subscribe to
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Speaker 1: and do share with your friends, family and colleagues who
00:11:54
Speaker 1: might also get benefited from this podcast. And if you're
00:11:58
Speaker 1: someone who wants to start your fitness journey or if
00:12:00
Speaker 1: you have been in fitness journey and failed again and
00:12:02
Speaker 1: again or you are currently in a fitness
00:12:05
Speaker 1: journey and not getting expected results, then I can definitely
00:12:08
Speaker 1: help you. You can get on a free 30 minute
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Speaker 1: consultation call with me where I'll answer all your questions
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Speaker 1: You can get access to this 30 minutes consultation call
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Speaker 1: fill the Google form and submit the form at the
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Speaker 1: and, like promised, I'll answer your questions and try to
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Speaker 1: give a solution to your challenges. Thank you for making
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Speaker 1: it till the end of this episode. I'll see you
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Speaker 1: in the next one. This is a here to help
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Speaker 1: you become the best version of yourself.