Protein is one of the most popular and nutritional supplements around the world consumed today. It is a macro-nutrient naturally found in the body – as it is essential to building and repairing muscle mass. Protein is found everywhere around us, commonly in animal products such as milk and meats. They also come from other sources such as nuts and legumes.

Protein shakes come in various forms – they range from whey (a part of the milk making process) to 100% plant-based forms. They are designed to increase fitness-enthusiasts’ muscle mass and to increase muscle strength.

This article will focus on how protein supplements work, their benefits and their downsides.

woman with protein shake
How do they work?

Excluding water and fat, the human body is made up almost entirely of protein. Every time a rigorous exercise that uses muscle happens, body fibers in your muscles breakdown – that’s where your next-day soreness comes from. The cells in your muscles then rush to the injured area, and then start building protein to repair your muscles.

The body requires at least 1-2 grams of Protein per kilogram in order to maintain a healthy weight and body composition.

What are the benefits?

Muscle Growth protein is essential for bigger and stronger muscles, this is why power lifters consume it to gain bulk.

Speedy Recovery the more protein is available to repair injured and sore muscles, the faster the recovery

Weight Loss protein supplements make you fuller for longer – which means you eat less and lose weight. (also means less late night snacking!)

Higher Quality Nutrition many protein supplements in the market today include extra nutrients, such as BCAAS (branched-chain amino acids) that are essential for recovery.

Affordable meats and animal products can become very expensive to reach your daily intake of protein, and supplements can provide this at a fraction of the cost.

Is it worth it?

The answer is “yes.” Protein can be difficult to obtain from a regular diet, so athletes and gym-goers usually go for the fastest and most efficient way to consume it and to reach their goals easily. If you are a weight lifter, like resistance training or overwork your muscles – protein supplements are for you.

Also Read Creatine – Essential Workout Supplement

Make sure to find a brand that does not contain too much sugar and if you are lactose intolerant, go for a plant-based form.

Protein Supplement Recommended Picks (

Optimum Nutrition Gold Standard 100% Whey Protein Powder – comes in different flavors such as chocolate, chocolate mint, and french vanilla. (24g of protein per serving, 5.5g BCAAS and 1g of sugar)

Amazon Elements Grass-Fed 100% Whey Protein Isolate Powder (25g per serving, 100% grass fed, comes in flavored chocolate and flavored, and no added sugars)

Optimum Nutrition Gold Standard 100% Plant Based Protein Powder, Vitamin C for Immune Support (for the lactose intolerant, 24g per serving, includes vitamin c, chocolate and vanilla, includes vitamin c and 1g of sugars)

Nature’s Best Plant Based Vegan Protein Powder by Isopure – Organic Keto Friendly, Low Carb & Gluten Free (unflavored option, for the lactose intolerant, 20g Protein, 0g of sugar, and comes in chocolate, strawberry and vanilla flavor.)

More interesting finds

Protein Intake – How Much Protein Should You Eat Per Day?

When Should You Drink a Protein Shake?

How Protein Shakes Help You Lose Weight and Belly Fat

The Benefits of Having a Protein Shake Before Bed

4 Benefits of a Protein Shake That Will Improve Your Workout

Does Anyone Actually Need Protein Powder?