Do You Think Protein Supplements Are Useful or Harmful?

I started weight training a few years back seriously. When I started I saw some Youtube videos and learned about a well-known myth in the fitness industry which is the "Anabolic Window"(as small as 30 minutes). That you should consume some protein in that Anabolic window. So I bought a Whey protein bucket and used it for a few months.

After that, I did some more research and figured that this is a big fat lie which makes total sense to me.

If we damage our muscles by doing some work (Finding food) when we are in caveman days and if there is no food around available like in harsh winters and if our muscle doesn't recover. How would we survive then? Our body has an inbuilt mechanism to gather protein from our body and repair that damaged muscle.

You may think you may not do good by consuming also you aren't doing any bad as well. But all these protein powders are highly refined and our body isn't used to getting the protein in this form.

I know a few side effects of having protein supplements. What's your experience with protein supplements?

Poll Options

  • 55
    Useful
  • 15
    Harmful
  • 14
    Neither useful nor harmful

Comments

  • +5

    You can build muscle without supplements. Just have a well balanced diet and it's basically the same thing.

    Really depends if you're the average gym goer looking to get toned or Mr Schwarzenegger himself.

    • +1

      Mr Schwarzenegger himself

      Juice required along with protein

      • +1

        There are limits with consumed protein in the form of refined powders,, in terms of gains & potential damage caused. From a body building standpoint, protein is required in order to build protein…..the body, physiologically, prefers/utilises more optimally natural protein sources, ie lean meats, fish, eggs etc than it does with refined powders, absolutely. People being people, of course, make rather poor assumptions at times…if one multivitamin is good for me, imagine how great 10 a day would be, and so on……well, not so good at all.
        Take what many do re dry scooping whey & other powders….its simply very dangerous, and for those saying it isn't, try doing it for longer & see what shape your kidneys and liver are in, as they try to break down, assimilate & excrete it on a daily basis.
        Moderation the key, as is almost always the case.
        Our body prefers optimal fuel to burn for intracellular energy. This is in the form of carbohydrates…our 5 star fuel of preference - the body will burn fats, if carbs are absent, but it burns fat rather poorly, leaving ketone bodies & other remnants of incomplete 'combustion'. Similarly, the body will also even 'burn' protein….if both fats & carbs are unavailable. Then, we see loss of muscle mass, and when severe, as with starvation, gross muscle wasting, as our body depletes its own muscle mass in its vain attempts to survive….very much a short term thing, and unsustainable with life ultimately.
        In overall answer to your question, use such products judiciously rather than go 'all-in' and they will help, along with the exercise & sensible, adequate dietary changes.
        My apologies for lengthy reply - I do have a strong medical & Human Physiology background, and hope some of it, simplified though it is presented here, may be of use for you.

  • +8

    In moderation. Should be used as a supplement, not staple in your diet.

    • -2

      I eat a lot of quality meat in my meal. I found supplements useless

      • +6

        You could have just shared your opinion without asking what people think, which is not actually relevant when you already have a strong position (answer).

        • -1

          That's my opinion as you stated. Almost half of the people have voted that it is useless or harmful. So, not everyone is on the hype train.

  • +1

    Most gym junkies don't even understand how protein works in the body:
    https://www.youtube.com/watch?v=hJNF2_dCWkg

    They go guns blazing with pea protein, etc, not even realising that because they are missing a couple essential amino acids, none of it is being used :/

    • Good that you used gym junkies, not fitness freaks. You can see these junkies in any gym juiced to tits and drinking shakes and sugary drinks (advertising). Some stupid people fall for that thinking they can become like them. But they miss the crucial ingredient (Juice).

  • +4

    You will hear different opinions. Just remember to never listen to someone who can't bench 60kgs.

    • What if your weight is 50 kg?

    • You mean three plates each side on a 20kg bar?

      Otherwise…meh.

  • +10

    What sort of research did you do?

    Both whey and creatine are so extensively researched supplement. Both have found positive effects.

    Yes, we can get into the dosing, timing debate. However the window isn't 30 minutes.

    • -5

      Every amino acid is important. But separating them is an issue, which our body doesn't take it well.
      For example, a screen is important to a smartphone. You buy just screen, what is the use. You need the other components to make it a useful product.
      Same with amino acids. There is extensive research that BCAA's cause more harm than good.

    • +4

      What sort of research did you do?

      Check the profile picture…

      • What did you find out from that?

        • +1

          Everything I needed to know.

          • @donga100: Can I say the same from your DP?

  • depends how much chemicals and artificial flavourings they put in it

    also, excessive consumption of protein powders can lead to kidney stones, make sure you drink tonnes of water

    honestly, all you really need is a solid program and eating a shit tonne of good food

  • +1

    I believe anything that had been used for centuries in one way or another to help people is 100% harmful to every single human and the only safe things to take for ANY situation are man made drugs or enhancers, possibly ones that have only been tested for weeks with side effects that are shoved under the carpet. In conclusion these quack powders and supplements will kill you instantly unlike pharacutical medication which only makes you better.

    I trust the medical profession to give me complex untested drugs only ;-)

  • -8

    We need far less daily protein than consumed on average in western societies.

    In particular, animal protein reduces lifespan and healthspan -> if this is important to you, then harmful.

    • -1

      Good that you inserted your opinion which isn't related to this post. I asked only about protein supplements. Meat isn't harmful, as we are eating for thousands of years.

      • I didn't insert an opinion, I inserted and if, then based on fact and individual values. If reducing lifespan/healthspan isn't important, then it's not harmful.

        • After increasing my meat intake, I am at the healthiest point in my life. I am 35, I never felt this lively. Please don't start to eat meat from tomorrow. I don't want more competition for meat.

    • If anybody is swayed by this and goes plant based, do yourself a favor and get a DEXA scan before you switch and 60 days after you switch ;)

      Every single person on IG that has done this has lost muscle and bone mass and increased body and visceral fat .. search DEXA on IG to see actual results, rather than just ideology cult opinion :P

      • Good point you infer about understanding nutrition. If you switch to whole food plant based, you've got to get sufficient protein through whole grains and legumes or complete ones such as soy, quinoa. Also B12 supplement.

        • Why supplement? isn't plant-based whole food? No?

          • @[Deactivated]: Good question.

            Only bacteria/single cell organisms synthesis B12 vitamins. It's in the soil. Since we live a hygienic lifestyle nowadays, people who don't eat animals need to supplement it. Animals get it from the soil. If you did a lot of gardening, etc. you might not need to supplement.

            • @ihbh: Or eat meat

            • @ihbh: I love this ideological argument, you only need about 1 tonne of soil per year to hit RDA for B12, you can also get it from feces like monkeys/apes do, LOL

  • +1

    Too little and you won't notice any effect. Too much and it goes to waste. Drink a lot of water (5L daily). Personally noticed quicker recovery after taking this amount every day:

    protein powder in grams = body weight in kilograms x 0.44

    Everybody is different tho - different muscle mass, different diet, different exercise program

    • +1

      How often are you pissing drinking 5L/day?

      • +1

        Was every 15mins haha. But your body gets used to it. Soon after it was once every half hour, then once an hour.

        • -1

          I used to drink like a headless chicken. Now I drink only when I am thirsty which is about 1 - 1.5 / day litre with a lot of activity. I feel excellent.

  • Excess protein is excreted. I wouldn't classify it as harmful.

  • +1

    Majority of supplements is a scam. Harmful to your bank account

    • +1

      Good if you like expensive pee.

      • Add vitamin pills.

  • Had a friend who was having ridiculous amounts of protein to the point where the doctor had to stop him as it was affecting his liver….

    I still have a banana and protein shake after workout but that’s just a force of habit. My diet these days is way better than it was before.

    • Good to know. A lot of people think protein supplements are healthy.
      Even Samwise Gamjee put in his post protein supplements as Healthy

      • +2

        Just have second breakfast

        • I am eating OMAD from 4 years

          • @[Deactivated]: How big is that one meal on average? Give us an indication of what you eat. Same, same or you mix up?

            When do you eat it?

            • @ihbh: I don’t count calories. I’ll eat till I’m full. Mostly lamb, butter, eggs and rice

              • @[Deactivated]: When do you usually eat? Do you maintain good concentration throughout the day?

                I ask because I've done the mimicking of the fast mimicking diet (that is, all unprocessed foods) and day 2-5 is around 7-800 calories (around 1/3 normal) and still have 3 meals. It would be hard for me to do it on just one meal (I haven't tried so don't know); I'd have to stuff myself with over 500g of leafy greens, etc.

                • @ihbh: Morning. I can live without any food for days.

                  Do actual fasting( just water). Don’t do any mimicking diets. You will get desired results

                  • @[Deactivated]: I am healthy all round. I do it around 3x a year for other health benefits based on Longo's works.

                    I can probably do a whole day or two without food fasts, but can't do for the five because I'm on a whole food plant based diet, I need a little plant protein each day of the fasting to ensure I don't lose lean mass (and based on research, a fast mimicking diet has the same benefit as a water fast).

                    Out of curiosity, how did you get arrive at your OMAD and fasting routine - I'm impressed.

  • +2

    "All things are poison, and nothing is without poison; the dosage alone makes it so a thing is not a poison."

    This is often condensed to: "The dose makes the poison"

  • +2

    A supplement is just that, a supplement to your normal diet. Milk whey is a waste bi-product of making cheese, so why not use it to cut down on eating as much meat/eggs etc per day. Practice some intermittent fasting/eating so your insulin isnt high all the time giving better results than anabolic windows :)

  • +1

    Calories in calories out
    Protein good carbs bad

    No reason to complicate things

    • Quality and form of protein and carbs are important. Everything is not black and white. There will be nuance

      • +1

        The fact that you think this is probably just low thyroid function bro. Do you even lift? The remedy is to bulk and lift until you stop obsessing over trivial deets.

        • The fact that you think this is probably just low thyroid function bro

          What are you talking about?

          Do you even lift?

          I lift 2.7 times my weight deadlift and visible abs 365 days

          The remedy is to bulk and lift until you stop obsessing over trivial deets

          Old school

    • Have a look at how "calories" are measured (hint: burn the item, measure the change in temperature of a known amount of water).
      Our bodies do not process "calories" the same way as science measures them ;)

  • +3

    I once did a workout and forgot my protein shake immediately after. It was a waste of a workout and no gainz where had that day. I felt depressed for a week and vowed to never again go without my post workout whey.

  • +1

    If we damage our muscles by doing some work (Finding food) when we are in caveman days and if there is no food around available like in harsh winters and if our muscle doesn't recover. How would we survive then? Our body has an inbuilt mechanism to gather protein from our body and repair that damaged muscle.

    If the purpose of you going to the gym is 'to survive' then dont take protein. But the purpose of going to the gym is not merely 'to survive', its to force the muscle to grow. Which requires protein. Where do you think the protein comes from that your body uses to repair that damaged muscle?

    If you get protein from a source other than a protein mix, great. You get your protein. If you get it from a protein shake, then you get your protein.

    Your muscles do not care about the source of the protein -by the time it gets to the muscles, protein is protein (well, amino acids). Saying 'separating out amino acids' shows you dont understand how amino acids work

    • Where do you think the protein comes from that your body uses to repair that damaged muscle?

      From meat

      Your muscles do not care about the source of the protein -by the time it gets to the muscles, protein is protein (well, amino acids). Saying 'separating out amino acids' shows you dont understand how amino acids work

      Muscles don’t care but your hormones do. You seems to not know about BCCA powders and other powders

      • +1

        The protein your body uses comes from….protein. If you get that protein through food, good for you. If you get it through powders then…good for you as well. Because your body doesnt care.

        You seem to believe, and I dont know based on what evidence, that meat is good and protein powders are bad. I have no idea why you think protein powders affect your hormones (and how did BCAA supplements suddenly become part of the discussion?). Did you once read a discredited study about the hormonal/estrogen impact of soy protein and got confused? Have you succumbed to the 'dairy products are bad for you' cult? Have you failed to notice most of the articles about protein powders are not based on Australian standards?

        look, if you lift and get your protein requirements without powders, great for you. If your diet works for you, fantastic. You are not everyone in the world.

  • Not all protein powders are equal, I might have 2 to 4 servings per week and have been doing this for around 25yrs.
    Most days I hit my target with real food.

  • -3

    Guys I am not sure about new generation Y & Z, they don't mind running on treadmill for 7 KM but they hate to run on the road, They don't mind lifting weight at the gym but hate to help parents and assist dad & mom to lift their grocery out from the car.

    You want all designer diet from the bottle but hate to eat what God has given us in nature.

    I was a gym goer and had my PT for 9 years, he helped me to balance my body n weight and due to covid and WFH and training remotely does not suits me so I started my own plans to do yoga for stretching and mind control; go for walk daily for 40 minutes and run for 5KM over the weekend. Eat healthy food cooked by my wife and alcohol just once a week. You will be surprised that my sleep got balanced, my weight remained under for almost now two years and I am quite fit to do my daily task.

    I appreciate it all if you stop getting influenced by Insta FB and others who want to dig into your pocket. the new generation doesn't want things that are provided by nature but wants everything to be packed and processed.

    • Running on the road is generally not a great method of life preservation.

      Gen Y&Z don't mind running on the footpaths though.

  • you will find recovery (DOMS) isnt so bad with a good protein shake, reduced severity and time

    It can also be a nice break from smashing eggs all the time

    glass of milk and a banana is pretty good too and probably not far off just a shake.

  • You eat meat don't you… you eat eggs, don't you

  • Agree with your breakdown of human nature. Our bodies weren't designed to consume refined protein and cavemen certainly did just fine without it. But cavemen also didn't have dumbells and bench press machines. One could argue that modern-day weight training is also unnatural. Our bodies weren't designed to break down and repair muscles in such concentration as we do today.

    Cavemen weren't really muscly. They were slim and fit, ideal for climbing trees or chasing/running. Of course there was heavy labour involved but looking like WWE superstars or anywhere near it is not really healthy or ideal.

    • +1

      If you see an insane proportion of frame to muscle ratio like professional bodybuilder or WWE or strongest man, it isn’t natural or healthy way to build muscle. They use steroids. Some exercises aren’t natural like bench press or dumbbell curls. But dead lift or squats are very much natural lifts which caveman do in their daily life. Still people do in many places.

      Cavemen weren't really muscly. They were slim and fit, ideal for climbing trees or chasing/running.

      I don’t know that you came from Stone Age.

      • Cavemen did squats? LOL no. They didn't have access to any heavy objects that could easily be lifted, and I really doubt they would've figured out the precise technique and stance needed to accomplish dead lifts. Most of their energy was spent hunting for food. They would've climbed, run, and dragged dead carcasses for exercise.

        • Carrying kids or taking a shit is squatting. Lifting any dead carcass or broken branches is considered a deadlift. If you think the man is weak and survived in the wild, you are wrong.

          • @[Deactivated]:

            Carrying kids or taking a shit is squatting

            Yep, carrying kids up and down stairs on shoulders and arms and back and maintaining it as they get older, and also carrying heavy grocery loads long distances to the car or home is my daily weight bearing exercises (taking a sh*t is a bit easy for now). I also do pull ups, push ups and sit ups based on habit from teens, which is probably less paleo, but being able to muscle up a branch could have saved a caveman from being prey.

            Balance is also very important.

  • Are you the liver king??

    • +1

      Hahaha

  • A gram per kg of bodyweight is enough, you're just fluffing yourself if you use more, unless you really need the excess for use as carbohydrates of some sort, to prevent catabolism.

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