How To Use Protein Powder: Simple Step-By-Step Guide
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- Опубликовано: 18 сен 2024
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Video Summary:
How To Use Protein Powder: Simple Step-By-Step Guide
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In today's video I answer 3 straightforward questions...
1) What is the best protein powder to take?
2) How much protein powder should you use per day?
3) When is the best time to take protein powder?
Although many beginners tend to think of protein powder as being some sort of fancy, high-tech muscle building supplement, it's really nothing more than a way of meeting your daily protein needs in a more convenient manner.
Protein powders are derived from whole food sources, and so asking "how to take protein powder" is really no different from asking "how to take chicken" or "how to take salmon".
So, if you enjoy the taste or convenience factor of protein shakes and/or protein powder recipes, then including them in your diet is obviously a good idea.
However, if you'd prefer to just meet your daily protein intake from regular solid food sources, that's fine too and your bottom line bodybuilding results won't differ in the big picture.
As for the 3 questions above...
How To Use Protein Powder:
1) Best Protein Powder To Take:
When it all comes down to it, any basic protein powder is ultimately fine to use as part of your muscle building or fat loss diet.
Although certain sources like whey or egg are higher quality on a gram for gram basis, the issue of quality gradually becomes less important in the context of a complete diet where overall protein needs for the day as a whole are being met.
This is because your body only requires a finite amount of amino acids to max out your muscle building capability over a given time period, and as long as you're getting enough total protein from a variety of sources (about 0.8-1g per pound of body weight daily), those amino acid needs will usually be met pretty easily.
My default recommendation is to use a blend of whey isolate/whey concentrate because it tastes good, mixes well and is cost-effective (check above for my recommended powders), but egg or casein are also acceptable choices if you prefer them for some reason.
Or, if you're vegan or would just prefer a plant based protein powder, then brown rice protein, soy protein, pea protein or vegan blends are fine as well. (Side note: I would recommend men consume no more than 30g of total soy protein per day just to be on the safe side)
The only other thing to make sure of when selecting the best protein powder for you is that the product is not amino spiked. (More info: www.SeanNal.com...)
2) How Much Protein Powder To Use:
This is just an issue of personal preference and depends how much of your protein intake you prefer in liquid form or in solid form.
My general guideline is that having up to half of your total protein intake in the form of protein powder is fine depending on your preference.
3) Protein Powder Timing:
There won't be anything special about taking protein powder at any one specific time of day over another.
So, if you prefer it for breakfast, pre or post workout, after dinner or before bed, any of these times will be fine. Just base it on what is most convenient and most enjoyable for you.
So, is protein powder necessary? No, but for most average lifters it is a good way of improving the convenience of your diet, and shakes/protein powder recipes can be quite enjoyable taste wise as well.
If you do decide to include a whey protein powder or some other form of protein powder in your diet, just follow the 3 guidelines above and you'll be all set.
The question of "how to use protein powder" is very straightforward as you can see, and much of it is just a matter of your own personal preference in terms of taste and convenience.
Hope you found this basic protein powder guide helpful.
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Straight forward, factual, and well spoken per usual. Thank you Sean.
Thanks Mark, appreciate it.
Sean Nalewanyj can a 12 year old drink it
As Sean said, powder is just the same as normal food. but in a more convenient way
Can a 12 year old eat food?
Gaming _ Planets no ...
Gaming _ Planets u crazy bro?
You always go straight to the point. It is a pleasure listening to you. Thanks pal
Thanks Jose!
Sean Nalewanyj some people say protein shakes make you fat is it true
So question can you still be on a deficit of food and still gain muscle because of the whey protein!
@@jarjarbinks6645 no it's your calorie intake that makes you fat
I like how you simplify the information. Fitness lifestyle shouldn't be a stressor in our daily life.
Sean, just want to say that you are the man!
No you are.
after looking at your head for a few minutes it seems like its been edited on the body lol
Xero Wan I can't unsee that 😂😂😂
haha
Once you see it you cant unsee it
Exactly... I too noticed the same. His head is on right side. So...His shoulders & neck look like up & down too...
Jithin Tayi bunch of bullies 👎🏼
Done some research and i’ve found out the best is to use Whey before and after workout and Casein before going to bed.
Nutrilite XS Whey protein Chocolate flavor
23 g Protein per serve (76.6% Protein per serve) 4g carbs per serve, 10g EAA and 5g BCAA for pre & post workout
+919649860997 call or whatsapp, Genuine products 30 days money back Guarantee
@@irshadmirza460
Shut up
@@irshadmirza460 bcaa🤡🤡🤡
@@irshadmirza460 ur a bum
thank you for the info
My guide:
1) Add milk
2) Add ice
3) Add whey
4) Blend
5) Drink whenever the fuck you feel like it
Haha yeah there isn't too much more to it than that.
lntimidating XBL skinned milk or fat milk ??
lntimidating XBL I always put too much ice and it gets foamy and awful
sasholsuma 😂😂
sasholsuma I tried mine with human milk it get the job done
Thanks again for another high quality and straightforward video. I look forward to every video you make
Thanks Mario!
Sean Nalewanyj can a protein shake be used as a meal replacement when trying to lose weight
ecgodsmack86 yes it can
Thank you for mentioning protein powder as a food rather than as solely a supplement. People discard that all the time sticking to "whole food" bro science, when the truth is it's not much different as a protein source than chicken breast and salmon.
I'm glad he made this because I'm tired of seeing all of these protein questions
Yeah, it's ultimately incredibly straightforward.
Very straight forward and informative. Thanks alot.
Thanks!
Answered all my questions thanks
can u help me something pls
Wow, I learned a tremendous amount from this! Thank you.
Eloquent and very sensible explanation that is as good as medical specialist lecture to other professionals to ordinary people about food and how humab body works.
Thanks :)
Simple and well said! :)
As a meal replacement I drink daily one time milk + whey.
I use milk with 1% fat and 2.8% milk fat.
I love milk and I think that it slows down the digestion of whey. Is there a need to slow down the digestion of whey when taken out of training?
Thank you for your reply :)
Protein absorption speed isn't something I'd worry about the context of an overall properly structured diet.
Thank you for your reply.
Hi Sean! :) thanks for a great straight forward recap of all your previous protein powder posts! :) I just wanted to ask - the recommanded 3 separate feedings are just to prevent stomch ache or something more? Thanks :)
I recommend at least 3 feedings to fully maximize muscle protein synthesis for the day. 2 is still okay (IF for example) but I think 3 is optimal.
Hey Sean, I'm not sure if you've covered this, but another great benefit for Whey Isolate is it's much lower cholesterol content!
I don't know why some guy dislike that video . That help save money and time . Tks Sean
now this answers a lot. thank u. love all your videos. keep it up
Glad it helped!
@@Sean_Nalewanyj so if I weigh 230 pounds I need 230 grams of protein to build muscle correct
This video is perfect!
Thank you for the precise information!
Basically u don’t need it unless u have problems hitting your daily protein goals
Yes
Great video Sean! Answered a question that I had about the differences between whey concentrate and whey isolate. I have started to buy 2 kg containers of 100 % whey protein from London Drugs for roughly $ 42 a container. Has a more cocoa taste to it and not very sweet but I am enjoying it.
Straight to the point, thank you sean.
I have mine on my breakfast cereal every morning. I mix it with almond milk. A good amount of protein to start of the day. Especially if I've trained the day before and my muscles are still recovering.
Almond Milk with Protein Powder is for weight loss
Ig I am 5yrs too late
@@faith5984 lmao still thanks for telling
Thankful for coming across this video appreciate the information provided, packed full of info I need as am beginning protein powders. Fantastic video keep up the awesome content 👏💪
Awesome video I really appreciate it!
Thanks a lot. lifes much simpler now
Awesome glad it helped.
Great video, answered all my questions and concerns
Thanks Sean for opening up this subject truthfully and a detailed conversation
best video about protein pouder in youtube.
simple and very informative. Bravo.
very straight forward and honest. I like it
Thank you. Very accurate info.
Thank you for this video. Simple and straight forward for beginner like me.
Straight forward and to the point. Thanks!
from experience
i've tried taking vegan protein blend for some time, it was a very high quality brand with a variety of high quality plant sources.
it is very very hard to digest and caused me burns when i peed. when i contacted the manufacturer they said that the issue is known and the best i can do is add a bit of salt to the shake to make it a bit easier to break down.
i have also confirmed with other people taking it for the same symptoms.
i'll try pure unflavored pea protein soon, hopefully it will give better results.
Very good, simple and straightforward info, thx!
So pretty much just try things out and figure what works best you, great video
Perfect explanation and very helpful....
Thank you for you clear easy straight to the point explanation
I overheard a personal trainer telling a woman in the gym she has to have protein (in the form of a shake, preferably) within 20 minutes to an hour after a workout.
Was that because at one time it was believed to be more efficient or is it just a common misunderstanding?
Thanks for a straight forward video!
I love this channel well done
Sean, i've discovered your site/youtube channel a few months back, and since then i think i've seen all you videos, articles and recommandation. Really big fan( i am from Tunisia) among a few other fitness man (Jeff Cavalier, Omar Isuf) but if if i have to pick one youtube channel it will be yours. I always wait every updates of yours.
Quite a while back, you have talked about uploading a new split. I'd suggest that your next vid will talk about begginers and how a begginer split SHOULD look like? and of course It's up to you.
Is there a mail adress so that i can ask you more questions ?
Thank you very much you have been with great help.
I answered this on my FB page.
Whey Isolate has made a big difference for me vs regular whey. I don't really overuse it and usually have a scoop with a meal depending on how much solid protein I ate during the day. ISO-100 is expensive, but after my first tub I swear by it. By gawd it is perfect.
A big difference in what respect? Aside from the taste, the actual protein quality itself is no different from whey concentrate.
Sounds like placebo since scientifically there's not much difference between them as highlighted by Sean.
Sean Nalewanyj No ass blasting or bloat.
Ah, gotcha. I thought you meant in terms of actual results. Yeah, pure whey isolate can definitely be easier on the stomach for some.
+Sean Nalewanyj whey isolate is better post workout cause the less fat the fastery it digest for insulin spike. Also dextrose. But this helps in the long run not in a 1 year use
I think it’s funny how so many people think gold standard is the best because they and their friends have never tried anything different. Gold standard has something like 60% of the protein powder market share, which is crazy. But I would put them in the bottom half for taste, bottom half for quality, and one of the worst for value.
I love this channel!!
Watching this in 2024 just hits different
Whey protein is so good nowadays that I can use it everyday as part of my usual diet.
Is optimum nutrition whey powder recommend
Great video thanks for the help!
Thanks for watching.
Useful video
Thanks really needed that, i'm new at this protein powder, so this video really helped me out!
And if somebody know some good workouts to chest and biceps please tell me
On a journey rn this helps ty
Thanks Sean. helps so tons much
Hey Sean, it's a very interesting video but I wonder if you could maybe help me with a few questions. 1) Is there any particular way you should store your protein stock? I mean, if I just have the jar lay on the floor throughout the time I use it, it won't deteriorate? 2) I'm actually kind of both reducing fat and building muscle at the time, however my body fat is rather low (about 18%) and once I start doing cardio workout (should be about a week from now), I'm pretty sure I can go below 15. But if I want to go for muscle building, will I need to start taking in more calories again or just some protein shake after workout will suffice?
Just store it in a dry, cool place.
You can still build some muscle while in a calorie deficit if you're a relative beginner. If you want to maximize gains though then you need to eat in a surplus.
Sean Nalewanyj hi, thanks for the tip. now here's another thing that's bugging me: right now i try and keep my calorie intake at 1700-1800, and while i suspect that my maintenance level should be way beyond 2500, if i go anywhere near 2000 i start regaining weight instantly (and that's despite working out six times a week and having a 30-minute intense indoor bike ride, also six days a week before breakfast). right now i weigh about 167 lbs and let's say i make it to 154 lbs, what level should i set my calorie intake for then in order to maximize bulking and minimizing fat regaining? 2000? more? less? i just need some general guidance here because i honestly have no clue.
in my current situation it's extremely hard to meet the one gram of protein per pound of body weight rule. normally i would just get more than just one scoop of protein shake but it's 200 calories each so you understand why i can't go too overboard with that as long as i'm cutting.
finally, i work out six days a week and i don't have the protein shake on the rest day so my protein intake on that particular day sometimes doesn't even reach 90 grams. is it okay or should i try to raise the protein consumption as much as possible regardless of whether i actually work out on a particular day or not?
Are you still training after 6 years?
@@wiktordykas5513😂
Thanks, great video!
Fantastic video thank you
Whey Isolate isn't lactose free Sean, it still has a little bit remaining.
I am lactose intolerant and have no problem with Whey Isolate.
Very helpfull thank you
Nice!!
great guidelines
Thanks.
adding 2 scoups of protein to the mix, doubles the protein ammount? for example 250ml of water 1 scoup 35g of protein 250ml water 2 scoups 70g of protein?
UltraGames sorry but you must be kidding lol
seriously what a dumbass
Is 'MyProtein' good ?? It came it today and Toffee tastes amazing. And does says it's 80g of protein in 1 scoop
80g in 1 scoop is a lot. Probably lower quantity protein or maybe BSing. USN is quite good, £37 for 2kg on amazon and lots of flavours.
@@philipshearer5286 ahh this was 4 years ago, this was also my last time I bought from My Protein. I’m now just bulking from food & eating high protein foods instead, it works wonders
All I learnt from this video is that everything is fine and I can use it any way I want lol
sean i recomend you to post your video on reddit..there are alot of newbie that looking to learn there..i personally learnt alot from your videos..anyway if you want to post maybe try posting the video on r/fitness or r/naturalbodybulding
I would but I don't want to come off as a spammer :) If any regular Reddit posters here want to share some vids though go for it.
well i will try post your video on saturday because the subreddit have self-promotion thread on that day.
Im a newbie runner. Two months to be exact. Do several 5ks a week plus parkrun on sayurdays. Would the best time be post run? And what would be the best powder? Cheers. My goal is to lose fat and get down to a healthy weight, not the muscle building so much. Lost a few stone since the end of January
You may not need protein shakes just eat high protein foods for breakfast lunch and dinner 👍
Useful information, everyone’s calling it supplements and making it scary. Supplements cause problems , protein powder doesn’t. It’s like eating fish or chicken doesn’t cause issues but too much of anything is bad for you. Thanks.
This video has really motivated me and i finally have someone understanding it PROPERLY and EASILY! THANK YOU!
Misnamed video. It's not telling me HOW to use it. Just what kind and how much.
you look like markiplier
Can I take whey protein powder mixed with water/milk for breakfast? And great vid
of course! that's why i do every morning because i find it hard for me eat solid foods in the morning plus it's time consuming. I wake up, suit up, mix my protein shake in a blender, take it with me to the car and consume it while driving to work.
People, understand once and for all, till the end of time. IT IS 1 gram of protein per KILO. K.I.L.O, not pounds. 160 pounds = 72kg = 72g proteins per day for muscle building. You eat 160g of protein a day, and in 3 weeks I'll meet you in the doctor's office. KILOOOOOO!!!
Why would you meet me in the doctor's office bro?
I'm new to this. Can I add my whey protein powder to milk? It only says water on the thing.
Yes you can. But note that milk has caloric value, fat and sugar, which is why you might want to use water sometimes.
Use soy milk 8)
DIBZSy y George wants to gain muscles and not be a soy boy.
Great video
For future reference, soy protein does not impact your hormones, especially not in the 30g dose. Even if you are a man you don't have to limit your soy intake at all, you could eat HUGE amounts of it and still see no effect. Just a myth that makes it harder for bodybuilders to go vegan.
you're really helpful
Glad you like the content.
can you take bcaa and whey protien at the same time? plz help thanks!
Another form of food? Forget eating, then. Making shakes is way faster. Protein powder diet, here we go.
Can u do a vid on gram per whole weight vs lean weight?
Whats your opinion on Leptin supplements Sean? SPS are going wild over it like its the holy grail to fatloss, worth investigating?
They're bullshit in my opinion.
Thnks bro helps alot
Thx for the help
Thank you Sean for educating 'bout how to use the whey protein👌👌👌
Regular protein intake is 0.8 per kg not pound
Funky Punky X it's really not
Whey is great for maintenance and bulking, but when cutting, I'd much rather eat solid food for protein than have a few gulps of a shake.
Yeah, when cutting I might have 1 scoop at the very most and often none.
Hi, Does the Whey protein can be use for cook ? Does that cause any damage in the amino profile ? Thanks great video again ! 😉
Cooking with it is fine: ruclips.net/video/asv1xbg55y8/видео.html
what about the differences in Isolate/casein/mixed protein timelines (absorption/breakdown); short, long, and mid, respectively? For instance, after workout you might want to use isolate, and if your on a cut, not eating for a while( intermittent fasting) you might want to use casein. What are your thoughts? Thanks and great videos...
I would like to know as well
What is a casein? It helps lose weight?
@@chrisrhinehart45 good diet will make u lose weight, not some any type of product
@@Player-001 it’s just extra protein it’s not a supplement. building muscle helps you lose more fat than any diet or fast
Whey sends me steaight to bathroom while vanilla pea protein mixed with soymilk taste like a vanilla milkshake and doesnt give me any problems. Its so easy on stomach just like water.
Thank you
I eat 4 eggs and half a kilo of meat daily. Don't need powder anymore
Thanks so much
Thank You!!!!!
thanks bro
How many scoops of whey protein can you drink in a day? If I take more than one I get upset stomach. Is that normal? I can take maximum one.
I have entered a sports hall and after three months I used Thromas protein in his time I was getting two scoop one before the exercise and the second after drinking water three liters a day I got stones in the kidneys 22 mm and I left the sport and I was a process and now I returned a month and I want to use protein I do not know Any light protein on the kidneys fast absorption or slow absorption !! My weight is 75 lbs. 185 I recommend you and help me
does this guy have que cards, good lord. good video
Thanks
thanks for the information.
What do you think of this. take a whey protein shake before and after workout. after would have added creatine and take bcaa during workout.
That's fine. I don't recommend bothering with CLA though.
Awesome video , I just got my whey protien and was just wondering , I do one scoop for 6 ounces of water, and this is disgusting, any way of making it taste better
What brand and what flavor ? Lol
Depending on your flavour, try sweetened almond milk and frozen fruits and ice, or water if it's easier.