was successfully added to your cart.

The FREE Brutally Honest
Four Week Habit Builder

Get yourself the one system proven to help measure, change and improve your fitness habits.

Get My Habit Builder Now

Muscle Building Foods – Protein Shakes and Supplements

Protein Shakes. Should you take them?

Depends. If you consume enough protein to gain muscle mass exclusively from meats, beans and nuts, then you don’t need protein supplements. It’s not impossible to get that much protein from those sources, however, sometimes it’s easier and more convenient to make a protein shake instead.

Protein shakes are supposed to be meal replacements – or replacements for actual food. If you’re building muscle, you’ll need a certain amount of protein every day. For instance, your protein requirement is 2x your weight in kg in order to pack on muscle mass. This requires more or less specific calculations of protein grams that can very easily be measured with protein powder.

Should protein shakes be my only source of protein?

No! General rule of thumb – if most of your protein intake is coming from supplements, you’re eating wrong. Eat meat. Eat nuts and beans. Eat peanut butter sandwiches. Eat fish, shrimp, salmon, tilapia – there are so many other foods out there to be used as sources of protein.

Does the brand of protein powder make a difference?

Not really. What you’re looking for is the amount of protein per scoop. Typically this will range between 25 and 35 grams of protein per scoop. Also, cheaper brands may not mix as well with water or milk. Some will taste like crap and others will taste a little bit better. Some will be smooth and others will be chalky and gross.

An important thing to remember – if you are serious about gaining muscle mass, make sure you work out accordingly when taking protein supplements. Otherwise, it will just turn into unnecessary fat and weight. If you’re really serious about upping your protein intake with supplements, taste shouldn’t be a factor. Learn to stomach cheaper protein shakes if you cannot afford the more expensive kind. It’s fuel, not a snack. Protein shakes, protein bars and other protein supplements are not meant to be enjoyed like candy.

When should I take protein shakes?

After you work out is best. If you have lifted heavy weights, your best bet is to consume some form of protein afterwards. After a heavy workout, your muscles will have just been beaten up and shredded. You will need to provide your muscles with the stuff it needs to repair and rebuild. Protein is that stuff. Within 45 minutes to an hour of your workout is optimal. You can take protein before you work out as well. The timing isn’t as important as being sure your protein intake, workouts and rest all balance out.

Can girls take protein too?

Yes! Absolutely. Especially if they want to lose weight, which may seem counter-intuitive but if you refer remember, the rate of fat loss increases with muscle mass. If you want to lose weight faster, you need to gain muscle mass. To gain muscle mass, you need to lift and consume protein. Ladies, this is important for you too. Whether you want to lose weight or stay in shape, as long as you are lifting, you’re going to want to make sure your protein intake is sufficient. No, you will not get too buff or too muscular if you are a woman by taking protein supplements. Unless you are taking testosterone supplements alongside, the protein will just make your muscles more dense and help your metabolism while you workout.

How Can I Speed Up Muscle Growth?

If you are already following this guide and eating correctly, your best bet would be to start taking protein supplements as well.

The Best Protein Bars To Buy – ONE Protein Bar

The Best Protein Drink For Building Muscle – Isopure

The best kind of protein drink you can get is from Isopure and you can get it from Amazon. If you stick with the muscle building guide above, this protein will give you the ultimate edge.

The best kind of protein has between 20 and 40 grams of protein per serving. From our experience, the best is Optimum Nutrition Performance Whey Protein Powder and it can be purchased from Amazon. If you have Amazon prime, you can get it even quicker.

Optimum Nutrition Performance Whey Protein Powder – Vanilla

22 grams of protein per scoop

Buy Chocolate Protein


Optimum Nutrition Performance Whey Protein Powder – Chocolate

22 grams of protein per scoop

Buy Chocolate Protein



About @BrutalHonestFit

You can't be fit if you're not honest with yourself. If you are serious about getting into shape, you CAN do it. The journey is hard and most people quit near the beginning. Don't be one of them. The choice is always yours.