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Harvard Health Blog
The scoop on protein powder
- By: Emily Gelsomin, MLA, RD, LDN, Contributor
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
“Larger quantities” meaning larger than “20 to 40 grams of protein at a time (roughly the amount found in a can of tuna)”. This is vague enough to be useless. Net protein synthesis is increased when intake exceeds that which saturates the proteosynthesis signal (around 24g including 2.4g leucine) because higher intakes suppress proteolysis. This attenuation of catabolism increases net protein synthesis which is the anabolic response (new protein synthesis) minus the catabolic response (existing protein broken down thereby replenishing the various amino acid stocks in the circulation). A can of tuna contains 25g protein and 2.0g of leucine. There is no question that taking most of your protein in a single sitting, perhaps 70g at dinner after 10g at breakfast and 10g at lunch, will be less effective than 30g at each meal. You want to keep the synthetic machinery running as much of the time as possible. If your intake is 120g daily, four feedings of 30g will work better than three of 40g. As noted, the extra intake is more than energy: amino acids have metabolic chores to perform which use them up and so they are required in larger amounts than needed for protein synthesis. “simply provide calories” simply ignores such concerns as glycemic response and satiety which are material to both personal and public health. The RDAs reflect nitrogen balance as measured by urinalysis which neglects the sloughing of cells lining the alimentary tract, skin, hair, etc. and are well if not widely known to be insufficient to maintain nitrogen balance in seniors without avoidable loss of lean mass–a prescription for sarcopenia.
The studies are pretty clear that whey and casein protein powders, in combination, build a superior amount of muscle (as well as protect from catabolism) compared to a nutrition regimen without.
Am a 39 years old father i have 6 kids so i need to build mussels which best nutrition or supplements can i take when am going to the gym
It is much more difficult to gain muscle as we age. Increasing protein when we are older is neccessary but if we neglected to build mass when we were younger, and it was easiest, then we are fighting an uphill battle. It is much easier to retain muscle as we age, so there is a great advantage in growing muscle in our youth. If we want to have full lives as elderly people, we need to have muscles that are strong enough to carry us and fast enough to prevent us from falling if we misstep. Our muscles are the organ of longevity, meeting minimum requirements is a dangerous game to play. There is a reason why the average American only lives till about 70. Let’s encourage muscle growth, and break the stigma. We don’t have to all be athletes or Mr. Olympia, but we should eat more protein. For our future self!
“Larger quantities simply contribute calories and can actually reduce muscle-building potential. ”
Is there a source for this? It feels very wrong, unless what is meant are aesthetics, in which case it is phrased misleadingly.
I rather eat a serving of protein powder everyday than large amounts of meat.
I consume about 150 Gramd protein daily, I’m a 34 year old 5’2 male weigh around 155 pounds, inuse when protein every morning simply for the added nutrition, I eat about 4 egglands best eggs with turmeric as well, I only do this to stay healthy not necessarily get huge
I heard taking a few scoops of protein — in the neighbourhood of three — with each scoop taken two to three hours apart is better for activating protein synthesis (the biological process required to initiate muscle-building and recovery) than taking all the scoops at once. If I recall correctly, this was from a recent McMaster University (Canada) study.
I think protein intake is also important for those whose sedentary lifestyle puts them at risk of atrophy (or wasting) of the muscle. Doesn’t that justify taking slightly above the RDA?
Hi there I’m 42 years I do cardio 3 time week
Should I take protein powder
Hi I am a vegetarian so my protein intake is very little compared to a meat eater. Can you recommend a protein powder which is best for me to take. I’m a 120kg & 6’4 in height.
Very nice article. Thank you
I started incorporating protein powder in my diet when I started losing my hair. As a mature woman, going through a stressful period in my life seemed to be taking it’s toll on my hair. When I started finding more and more in my bathtub drain, I started to panic. A body-building friend told about a supplement he used and suggested I take it everyday to incorporate more protein in my diet. Well, it worked and I would pass on this tip to anyone needing the same!
Can protein powder increase protein in the body? I am 75 and weigh 58 kg. How much protein do i require?
Should have talked of few common diets to be included In weekly intake of protein
I’m a vegetarian age 35 yrs and I’m not comfortable with the protein powder suppliment available in market and I do cycling and exercise TRX on very regular basis so what kind of protein reach veg food I can eat which can help me get more protein to my body
I’m 76 yrs old, 6’1″ and weigh 225 lbs. I workout 3-4 days a week with a fairly intense workout – full upper body one day full lower body the next. I do 3 sets of 15 reps with progressive writes. How much protien should I take in.
According to Google a 1/2 cup of chickpeas.is actually more like 20 grams of protein.
Animal proteins have a much higher bioavailability than plant proteins. However, they are hard on your kidneys especialy if you have kidney disease you should avoid them and opt for plant based sources. Former Mr. Olympia Lee Haney never consumed protein powders and got all his protein from food. Fish amd other meats. The advantage of that is, they are slowly digested and optimaly utilised. While powders are mostly extreted through urine.
As an almost 72 yr old male my objective is to not only maintain muscle but hopefully to increase muscle! Difficult I know! A protein smoothie each day plus chicken, fish and lean beef will definitely boost my protein intake combined with weighttraing I hope at least I can maintain if not gain muscle!
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