Protein Powder: Do You Really Need It & How It Works

Ask any athlete about his go-to supplements, and he will likely start with protein powder. In 2019, consumers worldwide purchased protein supplements worth over $17.5 billion, reports Grand View Research. This market is expected to increase by 8% per year between 2020 and 2027. 

But why is protein powder so popular? After all, everyone is using it, from elite bodybuilders to MMA fighters, powerlifters, and dieters. 

According to Grand View Research, today’s busy lifestyle along with rising spending on health-related products is fueling the demand for protein supplements. The growing number of gym-goers plays a role, too. 

As an athlete, you know that protein supports muscle growth and repair. It also increases satiety and preserves lean mass, improving body composition. 

This brings up the question: why use protein supplements when you can get this nutrient from food?

The thing is, protein powder has unique advantages, such as its convenience and high bioavailability. Meat, for example, takes hours to digest. Protein supplements, on the other hand, are quickly digested and provide an immediate supply of amino acids. 

Today we’ll discuss how protein powder works and what to expect from a quality protein supplement. Our team will go over the different types of protein to help you choose one that best suits your needs. Read on to learn more! 

Protein 101: What You Should about This Essential Nutrient

Most gym-goers associate protein with muscle building and physical performance, but this nutrient does more than just help you make gains. It also plays a key role in hormone production, immune function, tissue repair, and bone growth. 

The U.S. National Library of Medicine states that some proteins act as antibodies or transport agents. Others support the formation of new cells and molecules. Enzymes, another type of protein, modulate the chemical reactions taking place in your cells. 

Immunoglobulin G (IgG), for example, accounts for 10 to 20% of plasma protein and contributes to immune function. It neutralizes toxins, fights pathogens, and protects against infections. 

All proteins are made up of amino acids, which can be classified as essential, conditionally essential, or non-essential. 

Leucine, lysine, tryptophan, and other amino acids are considered essential because the human body cannot produce them. Therefore, they must be obtained from food. 

Non-essential amino acids, such as arginine, cysteine, glycine, and taurine, can be produced by your body. However, some may become essential when you’re ill, stressed out, or recovering from an injury. 

After ingestion, protein is broken down into amino acids. Your body uses these nutrients to build and repair tissues, produce hormones, and more. Each gram of protein supplies 4 calories. 

While most foods contain protein, you may not be able to get sufficient amounts from your diet alone. 

Athletes, in particular, have higher protein requirements. This macronutrient allows them to maintain a healthy weight, recover faster from training, and build lean mass. 

That’s where protein powders come in handy. 

These supplements can fill nutritional gaps and make it easier to achieve your training goals. They may also benefit vegans, vegetarians, and individuals with digestive disorders affecting nutrient absorption.

How Protein Powder Is Made

Protein powder is a dietary supplement. Its role is to improve your nutritional intake—and not to replace a balanced diet.  

Depending on the ingredients used, this supplement can be derived from animal or plant sources.  

Whey protein powder, for example, is made from cow’s milk. Producers collect fresh milk, transport it in large refrigerated tanks to the closest factory, and then pasteurize it to kill bacteria. Next, they add enzymes to the milk and remove the solid part. 

Most manufacturers use a process called micro-filtration to filter the liquid whey. The end product is whey protein concentrate. 

This supplement may undergo an additional step (ultra-filtration), which reduces or removes its content of fat and lactose, resulting in whey protein isolate. 

Once these steps are completed, the liquid is put into a dryer to remove its water content. From here, it’s tested for quality and then blended with stevia, artificial or natural flavors, and other ingredients. 

Last, a sample of every batch is tested again and then the powder is packaged. 

The manufacturing process is different for each type of protein. Ideally, you want to choose a minimally processed product that contains no sugar, artificial flavors, or GMOs. Some protein supplements are made with dextrose and other hidden sugars or fillers. 

Types of Protein Powder 

As mentioned above, consumers can choose from different types of protein powder. 

Some are made with milk, eggs, beef, or casein, while others are based on soy, hemp, and other vegan ingredients. These can be further broken down into slow-, medium-, or fast-digesting proteins. 

We won’t go into detail on the different types of protein. Most sellers offer the following options:

• Whey protein concentrate (WPC): 70 to 80% protein, higher in lactose and carbs than whey protein isolate and hydrolyzed whey
• Whey protein isolate (WPI): over 90% protein by weight; contains very little fat and lactose
• Hydrolyzed whey (WPH): easier to digest and less allergenic than WPC and WPI; its protein content varies from one brand to another
• Egg protein
• Beef protein
• Casein
• Soy protein (isolate or concentrate)
• Pea protein powder
• Hemp protein powder
• Animal – or plant-based protein blends 

Soy protein isolate, for example, offers similar results as whey protein when it comes to building mass and strength. 

Depending on the brand, it can be a good source of iron, copper, zinc, and other minerals. See our guide to find out more! 

Generally, plant-based protein powders appeal to vegan bodybuilders and individuals who are allergic to milk and dairy. Their quality depends on the ingredients used. 

However, some studies suggest that whey protein is better absorbed into the body than soy and other proteins. 

Introducing Vintage Brawn™, Our Premium Protein Blend 

Vintage Brawn™, our naturally flavored protein powder, is made with USDA-certified beef, farm-raised eggs, and hormone-free milk. 

It’s the first protein blend to combine the isolate forms of three high-quality protein sources. Plus, we produce it in an FDA-approved facility right here in the USA. 

Each serving provides 24 grams of premium protein and more than one-third of the daily recommended calcium intake. On top of that, it has only 100 calories and 2 grams of carbs per scoop. 

Old School Labs’ protein blend is flavored with organic leaf stevia extract, Dutch cocoa powder, and other natural ingredients. 

Vintage Brawn™ Vanilla Milkshake, for example, contains the three types of protein listed above, plus monk fruit extract, stevia, cocoa powder, natural flavors, and a pinch of sea salt. It boasts a light, refreshing taste that will satisfy your sweet tooth instantly. 

What makes our formula stand out is its composition and nutritional profile. 

By using three different sources of protein, we created a product with both immediate and long-term effects. Use Vintage Brawn™ within 30 minutes after your workout, between meals, or anytime throughout the day. 

If you’re craving cookies or other sugary treats, add a scoop of Vintage Brawn™ to homemade pancakes, waffles, low-carb cookies, or sugar-free ice cream. Better yet, try these healthy protein shake recipes that take seconds to prepare! 

How Does Protein Powder Work?

So far, we’ve talked about the role of protein, the different types of protein powders, and how they are made. But how does protein powder work? 

Let’s focus on whey protein, one of the most popular sports supplements on the market. 

This product contains all nine essential amino acids required for protein synthesis. Compared to other types of protein, it’s particularly high in leucine, isoleucine, and valine.

These three compounds are collectively known as BCAAs, or branched-chain amino acids, and play a vital role in hypertrophy, energy metabolism, and muscle repair. 

Leucine, for instance, is considered the most important BCAA. It supports post-workout recovery and increases muscle protein synthesis, which may help improve sports performance. 

In a clinical trial, researchers investigated the impact of several whey protein supplements in different doses and individual amino acids. 

Subjects who consumed a low-protein beverage and 5 grams of leucine had the same rate of muscle protein synthesis as those who only drank a high-protein beverage. These findings indicate that leucine supplementation can compensate for low protein intakes. 

A 2017 review published by the Journal of the International Society of Sports Nutrition (JISSN) states that fast-digesting proteins that contain high doses of essential amino acids and optimum amounts of leucine (1 to 3 grams) are most effective at stimulating muscle protein synthesis. These supplements promote a positive nitrogen balance and help preserve lean mass. 

The JISSN recommends 1.4 to 2 grams of protein per kilogram of body weight per day. Doses higher than 3 grams per kilogram per day may improve body composition, or fat-to-muscle ratio, in strength athletes. For best results, consume 20 to 40 grams of protein per serving. 

Why Is Protein Powder Important for Athletes?

While it’s possible to obtain enough protein from food, protein powder makes it easier to meet your nutrient requirements without increasing your energy intake. 

Fat loss requires a caloric deficit. The problem is that you may end up losing lean mass and strength when you start cutting calories. Severe calorie restriction may also increase the feelings of hunger. 

The best way to avoid these problems is to boost your protein intake. Even if you cut back on carbs or fat, you’ll still get enough protein to help you maintain lean mass.

Drinking protein shakes also keeps your metabolism up while on a diet. According to the British Journal of Nutrition, high-protein diets may help prevent metabolic slowdown and increase satiety. 

In one study, obese and overweight women who consumed a water-based beverage enriched with whey protein before their meals reported greater feelings of satiety and fullness than those drinking water alone. 

Another study indicates that high-protein snacks are more satiating than high-fat snacks and may help reduce subsequent food intake. Protein shakes can replace one or more snacks, leading to improved appetite control.

A diet rich in protein can also make it easier to build mass and strength. Taking protein supplements after exercise stimulates muscle hypertrophy and may increase muscle protein synthesis for up to three hours. Moreover, it elevates your resting metabolic rate for up to 48 hours post-workout.

Does Protein Powder Affect Kidney Health?

Whether you’re using protein powder for weight loss, muscle building, or sports performance, you may be thinking about the risks involved. After all, we’ve heard that too much protein can affect kidney health. That’s just a myth, though. 

Research published in the JISSN assessed the effects of a high-protein diet combined with strength training on body composition and overall health. 

Subjects were divided into two groups: one that consumed about 2 grams of protein per kilogram of body weight per day and one using over 4 grams of protein per kilogram per day. The high-protein group also consumed more calories. 

By the end of the study, subjects who were a high-protein diet had a greater reduction in fat mass and body fat percentage compared with the other group. None of them experienced side effects or changes in blood parameters. 

While it’s true that high-protein diets may increase the acid load to your kidneys, they are generally safe for healthy people. The Mayo Clinic says that only those with kidney disease should avoid eating large amounts of protein. 

If you have kidney problems but still want to go on a high-protein diet, it’s essential to make smart food choices. 

Try to get this nutrient from poultry, fish, soy, lean beef, and quality protein shakes. Steer clear of processed meats, such as bacon, hot dogs, and sausages. 

Fuel Your Gains with the Best Protein Powder

When consumed as part of a balanced diet, protein powder can make it easier to reach your training goals and achieve peak performance. Moreover, it may improve body composition and speed up your metabolism. 

If you’re on a diet, this supplement will keep you full longer and make it easier to beat those hunger pangs. Plus, you can always use flavored protein powder instead of sugar in homemade crackers, cookies, frappes, and other treats. 

Our advice is to read the labels and choose a quality formula. 

Some protein shakes have just as much sugar as a granola bar, and that’s the last thing you want when you’re trying to lean out. Remember that sugar comes in many forms, from dextrose and glucose to high-fructose corn syrup and caramel. 

Vintage Brawn™, our protein blend, contains no added sugars. We use stevia, a natural sweetener extracted from the plant with the same name. All of our products are free of additives, artificial sweeteners, and GMOs. 

How much protein powder do you consume each day? Perhaps you’d like to share your favorite high-protein recipes? Let us know in the comments section below!