My friend, Michael, just started working out consistently. Everyone, including his trainer, friends, and the fitness influencers he follows on Instagram and TikTok, seems to think he needs protein powder. 

However, he has concerns because he doesn’t want to spend money on supplements he may not need. So, he calls me and asks, “Do I need protein powder?” If you’re anything like Michael, continue reading to learn all the right answers to this question.  

First of All, What is Protein Powder?

Protein powder is a dietary supplement that offers a concentrated form of protein. It is usually derived from other protein sources and processed into fine powder for easy ingestion. 

There are different types of protein powder, depending on what protein source they are extracted from. We’ve got casein and whey protein powder, both derived from milk; soy protein powder, derived from soybean; hemp protein powder, gotten from hemp seeds; and egg white protein powder, gotten from egg whites. 

These are just examples, as there are a few other types. However, the most popular is whey protein. 

How Much Protein Do You Need Every Day? 

Apart from the role it plays in muscle building and growth, protein is also important in maintaining general health. The nutrient forms a good part of our bones, enzymes, and hormones. Even more, it’s expedient to eat enough protein if you want great skin. So, everyone should incorporate protein into their diet somehow. 

Most people will be just fine eating 0.8 grams of protein per kilogram of body weight every day. Here’s an example: a person who weighs 70 kg should eat 56 grams of protein every day. This is the equivalent of six large eggs, two scoops of protein powder, or two small pieces of boiled beef. 

However, people who want to build muscle or strength through resistance training need to eat more protein than the average person. 

The International Society of Sports Nutrition (ISSN) suggests eating 1.4 to 2 grams of protein per kilogram of body weight every day. This means that a 70-kilogram/165-pound person who wants to build muscle needs to eat 98 to 140 grams of protein every day. 

So, Do You Absolutely Need to Take Protein Powder?

The simple answer to that is no. You don’t have to take protein powder. However, it could really help. The thing is, protein powder has one big use case – it makes ingesting enough protein easy.

Let me show how protein powder could help. Let’s consider Peter, a man who weighs 85 kilograms and is training to be as muscular and lean as possible. If Peter is aiming for 2 grams of protein per kg of body weight daily, he needs 170 grams of protein every day. If Peter decided to get his protein from eggs alone, he would need to eat about 24 eggs every day. 

If Peter were to get this protein from steak alone, he would need just under 500 grams. That’s half a kilogram of steak in only one day! Having to eat that much meat is not impossible, but it is definitely a hassle. The same goes for having to eat that much protein from any source, be it animal or plant-based. 

Protein powder to the rescue! You see, protein powder brands have 20 to 30 grams of protein in one single scoop. So, two scoops, and Peter already has 60 grams of protein in the bag. Now, he only needs to actually eat 110 grams of protein. That’s only the equivalent of 315 grams of beef or about 16 eggs. Big reduction, no? 

What Are the Other Advantages of Protein Powder?

It can help if you’re trying to get lean. 

Protein powder is usually highly concentrated and has a low fat content. Basically, most of what you’re ingesting when you drink most protein powder brands is protein. This means that there are no extra calories from other nutrients. 

Let’s take a look at eggs, a popular protein source. One large egg would have 7 grams of protein but also 5.8 grams of fat and 0.7 grams of carbohydrates. Fat is the most calorie-dense macronutrient, meaning as you get protein from eggs, you’re also getting many calories from fat. 

Protein powder, on the other hand, can be as high as 60 to 70 percent protein. This means there are very few extra calories from other nutrients. Getting your protein in this form allows you to ingest protein with minimal fat, helping you stay lean. 

It can help you meet your protein requirements if you’re always on the go. 

Can’t cook because you have to go to work, school, or anywhere else? Just mix some protein powder in a shaker and carry the bottle with you. You can drink this when you’re away from home or not in a conducive environment to cook. It’s also convenient for when you don’t have time to actually eat protein from more natural food sources. 

You Don’t Need Protein Powder But it Can Be Very Useful

That’s the verdict. If you think you can’t eat enough protein from food alone, then go ahead and supplement with a trusted protein brand. Committing to the gym or resistance training at home can be difficult. So it’s best to use all the help you can get if it will help you stay consistent. 

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