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Do Protein Powders Work? – Unlock The Gains

Do Protein Powders Work? - Unlock The Gains

Unlock The Gains

Gains. That’s what a lot of us look to gain from going to the gym and working out. We hear of supplements that potentially could help you gain muscle like protein powders. But do protein powders work? It’s a question asked by many around the fitness industry that is still debated to this date. Some argue that supplements are completely unnecessary, that they’re a waste of money. Others, however, swear by supplements, claiming they are nothing without them. I’ll clear up any confusion and answer the question at hand, do protein powders work?

What Is Protein Powder?

Protein powder is a supplement, a supplement within the sea of different supplements. A supplement, by definition, is “something that enhances something by adding an extra element or amount to it.” The point of protein powder is to increase the amount of protein you consume in a day. Adding around 20-30 grams per scoop. There are a lot of reasons why one might increase the amount of protein they consume. If you’d like to know why people drink protein shakes, I wrote an article all about them, click here to know more.

Do Protein Powders Work? - Unlock The Gains

Protein powder comes in all shapes and sizes, ranging from taste, ingredients, and source. However, they have one thing in common, they supplement your diet. Meaning, protein powders are not necessary to achieve your goals. But, they sure do make your journey a whole heck of a lot easier by dropping in an easy 20 grams of protein or so. A protein shake can be an easy and convenient snack during the day, it takes me probably 15 seconds to make a protein shake for drinking. It saves people the effort of actually cooking a meal.

Protein Powder x Muscle Building

One of the main reasons why people start drinking protein shakes is to start building some muscle. The more protein you consume, the more muscle tissue can be repaired after it’s damaged from lifting weights. There was a study conducted by the “Frontiers in Nutrition” that tested the effect of protein supplementation on resistance training. They studied two groups who performed resistance training, one group got to drink a protein supplement after the workout while the group didn’t.

After months of testing, the group given the protein shake was compared to the shake-less group. After it was all said and done, there was robust evidence that shows consuming protein post-workout induces a significant rise in muscle protein synthesis. Protein synthesis is the creation of proteins through a long process of DNA becoming a protein in the ribosome of a cell.

The protein used for the experiment was a hydrolyzed whey protein supplement, the most common type of protein on the market, even I use it. This isn’t to say that whey protein is the only effective protein, many proteins can be used effectively. A lot of the population prefer not to consume dairy product, may it be due to lactose intolerance, or maybe vegan choices. As long as the protein contains a substantial amount of protein, the effectiveness is still present.

The researchers also state that protein supplements should not be the most crucial resource or food in your diet to gain muscle. Frontiers in Nutrition note, “that total daily caloric and protein intake over the long term play the most crucial dietary roles in facilitating adaptations to exercise.” The amount of protein you consume a day should matter more than hammering a protein shake every day.

The protein shake helps you get to that goal, whole foods make up your diet to reach the goal. Not to mention the training that goes into building muscle, which is necessary for the growth of muscle fibers. You need training at high intensity to damage your muscle tissues to make room for them to grow. You can’t have one without the other, you need both solid training and proper nutrition.

Protein Powder x Weight

Many people don’t know the other benefit protein powder may have on your body when consuming, the effect of losing weight. Imagine having a supplement that helps you build muscle and also lose fat at the same time, what a dream. Well, that dream has come into fruition by manufacturers of supplements. However, it’s not a guarantee; a lot of it has to do with the effort of the consumer.

I can vouch and relate to protein powder and weight loss because I experienced a successful weight loss transformation. It all happened in my junior year of high school. During that year, I decided to try out a protein powder in my diet, along with intermittent fasting. IF is possibly the most significant thing I’ve ever tried in my life. In reality, I could talk about intermittent fasting for the rest of the article, but that could probably turn into a novel. With the workouts I was doing, the protein powder really helped me put on the muscle, and dropped the pounds.

Do Protein Powders Work? - Unlock The Gains

I may have changed my protein powder since then, but I still use a similar one that has kept me at my new weight ever since I started drinking one. The whey keeps your muscles on that helps you burn more calories. Your body expends more energy to maintain lean muscle, so the more lean muscle you have on your body, the more calories you burn.


In conclusion, protein powders do work and assist people with their goals. I can say from my own experience that protein powder has both helped me build muscle and lose fat. The total weight loss from my experience was a whopping +30lbs, in about a month and a half. Those are outstanding results if you ask me! The fat transformed into muscle, which is totally fine by me. Maybe you have an experience yourself with protein powder, it’s maybe weight loss, or maybe muscle gain.

Share your comments in the comments section below, along with any burning question. I’ve also linked the protein powder that helped me lose +30lbs in a little under two months. Signature 100% Whey Protein


  1. Michel

    I wondered myself whether or not protein powders worked and was glad I came across your article as it enlightened me in this regard. 

    I think the confusion comes in when people drink protein powders and expect to gain muscle when they don’t exercise. I think it is a two way street and you need to put the work in to get the desired results. 

    • Jose Gallegos

      Hey Michel,

      I completely agree you need a solid workout regime to drink your protein powder. You need to put in the effort to acquire the gains you strive for. 

  2. Shanta Rahman

    Many thanks to you for giving us such a wonderful article .Currently everyone is busy with their work life so it is not possible to go to the gym and make more. In that case my brother uses this protein powder and he has got great results .And because of the lack of protein required by the body, I think everyone is consuming protein powder .Personally my brother does hydrolyzed whey protein supplement .And in terms of a regular diet, this protein supplement is really great .

    And I decided to use protein powder supplements for my weight loss and I will be enjoying it soon and will definitely tell you about my new experience.Your article is really informative and instructive because I gained a lot of knowledge about how protein powders work through your articles and I hope I find them helpful.I would definitely recommend everyone to take a protein powder supplement .

  3. jahangir alam

    Hi,JOSE GALLEGOS. Protein Powder for writing a beautiful article. This is very useful to me as I work out at the gym. I found out read that this will help strengthen the muscles. I think Protein Powder will be good for my body. The ingredients look like it will be effective for the body. I haven’t used it yet but look good I have an interest in buying it. I will share the benefits of using it with you and ask you any questions. If I benefit from it, I will share it with my friends so they can buy it too. Looking forward to more beautiful articles like this in the future.

    • Jose Gallegos

      Hey Jahangir Alam,

      I bet you’ll experience get results and benefits from protein powder, it’s a great supplement to use when building muscle and lose fat.

  4. Tasmia Ferdous

    Your article is informative and clear. I think this post is for everyone in need. Thanks so much for sharing this post with us. .

    I see my brother eating protein powder. My brother eats protein powder to gain muscle. But after reading your post I found that protein powder burns fat. I saw the role of protein powder in my brother’s muscle gain. I hope protein powder helps to burn my fat.
    I will share this post with my office colleges in the hope that they will benefit. Because they are also suffering from weight gain.

    • Jose Gallegos

      Hey Tasmia Ferdous,

      Thank you so much! Protein powder, with a solid diet, will most definitely help them burn fat.

  5. shariful islam

    Thank you so much for sharing such a beautiful article with us.I did not like to go to the gym because I spend a lot of time in the gym and after doing this I have a lot of pain in my body.Besides, I didn’t have enough time to go to the gym because I study and work online and all together I couldn’t find time in my gym.That’s why I used protein powder to strengthen my muscles. Use protein powder to make your muscle a lot stronger and thicker.One I’ve been using for about 6 months now but I haven’t seen any side effects after using it.After reading your article, everyone will know about protein powder and share new experiences with you.

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