You need this if you're cutting calories. Keeps you full and preserves muscle. Non-negotiable.
Essential for fat loss and muscle preservation. High satiety, proven results, best bang for buck. Non-negotiable if you're serious about getting lean.
Protein powder is just food. It's concentrated protein extracted from milk (whey, casein), eggs, or plants.
Nothing magic about it. It's simply a convenient, cost-effective way to hit your daily protein targets without cooking chicken breasts all day.
Protein is the most filling macronutrient. A 30g protein shake keeps you full for hours, making it easier to maintain a caloric deficit.
When you're in a deficit, your body wants to burn muscle for energy. High protein intake (0.8-1g per lb bodyweight) prevents this. You lose fat, not muscle.
Your body burns 20-30% of protein's calories just digesting it. Carbs and fats? Only 5-10%. More protein = more calories burned.
A 30g protein shake costs $0.50-1.00. Compare that to chicken breast, Greek yogurt, or steak. It's the cheapest complete protein per gram.
Why: Fast-absorbing, complete amino acid profile, 90%+ protein by weight, minimal lactose.
Best for: Post-workout, anytime protein boost, lactose-sensitive people.
Why: Slightly lower protein content (70-80%), more lactose, but significantly cheaper.
Best for: Budget-conscious, no lactose issues.
Why: Slow-digesting, keeps you full all night, prevents muscle breakdown during sleep.
Best for: Before bed, between-meal protein source.
| Goal | Daily Protein Target | When to Take |
|---|---|---|
| Fat Loss | 0.8-1.0g per lb bodyweight | Post-workout, between meals |
| Muscle Building | 0.8-1.2g per lb bodyweight | Post-workout, before bed |
| Maintenance | 0.6-0.8g per lb bodyweight | As needed to hit targets |
Is protein powder safe? Yes. It's just food. Decades of research show no health risks at normal intakes.
Will it make me bulky? No. Protein doesn't make you bulky. Eating in a caloric surplus does.
What about kidney damage? Myth. High protein is safe for healthy individuals.
Protein powder is foundational.
It's not magic. It won't melt fat off your body. But it makes hitting your protein targets effortless, preserves muscle during fat loss, and costs less than any other protein source.
If you're training hard or trying to lose fat, you should be using protein powder. Period.
Get ON Gold Standard Whey on Amazon →