Earlier this week I posted a story on my Instagram account of my most recent trip to Costco where I purchased 12 x 2kg tubs of Whey Isolate Protein Powder. As expected, I received quite a bit of comments and questions with regards to my extravagant protein purchase, many of which I would like to address today. However before I get into this week’s blog, I just want to state for the record that I AM NOT sponsored by any supplement companies and therefore you can trust that any suggestions and recommendations that I make are completely unbiased and based purely on my own experience as well as through the experience of my clients who I’ve worked with over the years.

Is Protein Powder Necessary?

Without a doubt, this is the most common question that I receive when it comes to protein powder. And in my opinion, protein powder IS NOT necessary in order to achieve optimal health, maximum muscle growth, and improved physical performance in the gym or in your desired sport. Protein Powder is however a convenient way to consume additional protein without having to actually cook or prepare your food ahead of time. Many people that I work with also struggle eating their daily protein requirements and therefore find it easier when I add in 1 or 2 Protein Shakes a day to their Customized Nutritional Plans.

With all that said, I strongly believe that it’s important to get the majority of our lean protein sources from whole foods such as egg whites, chicken and/or turkey breasts, white fish, tofu, soy, lentils, etc. Also, if you’re working with a budget, my recommendation is to always spend the majority of your funds on clean, whole food sources first, and then if you have any additional funds left over, put them towards supplementation.

Which Protein Powder Is The Best?

Regardless of how I answer this question, there is always going to be someone who disagrees with me on the answer. Therefore I’m not going to simply state that the best protein powder is the protein powder that I use. In fact, it’s probably not. However when choosing a high grade quality protein powder, there are a few things that you should look for and keep in mind, such as:

Nutritional Label – A good protein powder should contain primarily just that – PROTEIN. If your protein powder contains 30g of protein yet is also full of sugar, carbs and fillers that I can’t even pronounce, then chances are that it’s a lower grade quality of protein powder.

Dairy – I work with ALOT of people who are lactose intolerant (some who are even in denial about it). Even though I don’t personally have an issue with dairy, I do have a problem with it when it comes to being in my protein powder as it dilutes the product. Whey protein is a by-product of the cheese making process, so it would be natural to think that this powder contains lactose – because it does. However whey protein isolate on the other hand, removes most fats, carbs, and lactose using a filtering process which enables this particular powder to become further concentrated and almost completely lactose free. I actually have used Whey Isolate Protein Powder with all my clients who are lactose intolerant over the years, and not a single one of them has ever reported any gas, bloating, indigestion or upset stomach. And if you are someone who does suffer from adverse side effects of even a whey isolate, then I recommend choosing a plant based protein powder made from either hemp, pea and/or soy protein.

How Much  Protein Powder Can I Consume Safely In a Day?

I’ve personally never heard of anyone ever overdosing on protein powder, however there is a limit to the amount of protein that a person should consume in a single day. Now obviously that amount will differ from person to person, based on body weight, gender, activity level, training goals, etc. However when it comes to consuming protein powder, I never recommend that anyone consume more then 70-90 grams a day (and these are MAXIMUM numbers).

As I mentioned earlier, I’m a firm believer in getting the majority of my daily protein requirements through whole food sources. I also believe that consuming too much protein in one sitting, puts far too much stress on the kidneys. A diet that is too high in protein has been shown to worsen kidney function in people with kidney disease because the body may have trouble eliminating all the waste products of protein metabolism.

Even if your kidneys are strong and healthy, I still recommend keeping your protein levels in check and consuming no more then 1.5g per pound of body weight (and that’s only if your an avid exerciser, weightlifter, or athlete).  So for the average 180lbs athletic male, that would be approximately 270 grams a protein per day. And for a 130lbs female with an athletic background, that might be roughly 195 grams of protein per day. Remember, these are the highest levels that I would ever recommend to anyone whose goal was to build muscle density and improve overall strength in the gym. Most people at these weights though, will never need to consume this much protein within a 24 hour period.

The Freak Factor

So if my own general consensus it that protein powder is not necessary to achieve optimal health, maximum muscle growth, and improved physical performance in the gym, then why the hell did I buy 12 tubs of it?!?!?!

Well, I enjoy the taste, I like the convenience and I LOVED the price!!!

After all it was on sale………

Yours in Good Health,

Nick Cosgrove
Forever Fit Performance