The Tubs scream for your attention with the promises of buffed up bodybuilders like Arnold, Ronnie Coleman and Jay Cutler.


“This is my protein. It’s what gotten me this HUGE and will do the same for you.”

Usually this is because of some “patented-filtration-technique” or in this case a “Supreme multi-faceted protein complex” that makes the powder super absorb-able and pretty much turns it into instant muscle.

But is it really? In what way are these claims true and should you  invest money to get yourself some of the good stuff yourself?


All these guys -yeah that’s a massive generalization but it’s probably true-  worthy of promoting muscle building products are on (most times) excessive amounts of steroids. That’s most likely what helped them get to an almost superhuman size. No trying to discredit them here, there is still enormous amounts of hard work needed even with steroids. I’m just saying that most non-steroid using humans won’t be able to get to no matter how much tubs of protein you consume.

So lesson #1 : Don’t trust the labels.

Here’s some facts when it comes to Protein and how much you need:

The ISSN has investigated the amount of protein needed for individuals with variable training intensities.
As you can see in the figure below, for general fitness the required protein is around a gram for each KG of body weight.

I’m around 75KG, so that means that with around 75 grams of protein, I should be getting enough.
What does this look like in day-to-day food intake?

100 gram of chicken contains around 30 grams of protein
1 egg contains around 7.5 gram
A glass of milk contains around 5 grams

So as you can see, with 100 grams of chicken spread through the day, I’d already get enough protein.

This means that the answer to the Question “Do I need Protein Powder” is a pretty clear “NO”, if you’re willing to undertake even the most minor effort into organizing your daily meal plan.

Inline afbeelding 1

Does this mean you shouldn’t use it?

Not necessarily.

There’s good reasons to use protein powder as an addition to your diet and I’ll give you a couple of reasons of why I use it.

  • 1: It’s comfortable. Instead of going home and cooking up a piece of chicken I’ve got my perfect amount of protein needed down in around 20 seconds.
  • 2: It’s tasty! Depending on the brand of course, there are some pretty awesome flavors that turn a protein shake into a real treat!
  • 3: It’s a good snack. Especially when you’re trying to cut out some carbs or have a tendency to eat a more sugar-filled treat during your snacky moments

Bottom line: In contrast to popular belief, eating more protein does not lead to more muscle mass. The amount of protein needed for an individual can be easily calculated and usually the requirements can be easily met by diet design.
By doing this, a protein supplement is probably not necessary to meet your daily requirements. But this fact doesn’t mean it’s not worth buying. There’s plenty of reasons why it’s a good supplement to your daily food intake.

Hope this helps!

Happy shaking and catch you next time

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