A few years ago, I had some sort of bacteria infection that gave me a terrible sore throat.
At first, I thought I had Strep throat, but I my body felt great.
My doctor tested me, and thankfully it was negative.
However, I couldn’t eat anything solid because it felt like I was swallowing gravel.
I needed less scratchy options to keep me fueled.
So, I walked into the local Supplement Superstore (owned by our buddies at 1stPhorm) to find something in shake form that would get me my protein, calories, fat, and carbs.
Assuming protein powder was just what the doctor ordered, I was confident walking into the store.
One of the muscular dudes working there asked me what I was after.
I told him.
And he said something I’ll never forget (especially from somebody trying to sell me something).
“Look, there is no substitute for getting your macros from food.
Supplements aren’t meant to be meal replacements.”
Not the answer I was looking for, but I really appreciated the education he gave me.
On the way home, I hit Wendy’s for a Frosty, then rode out my sore throat for a few days.
But, the Pandora’s “protein supplement” Box was open.
What does it actually do?
So, here is a study from the British Journal of Sports Medicine that we refer back to quite a bit.
It’s actually a study of 49 studies.
Click at your own peril…it is boring as s***.
Does this sound like a John Grisham novel:
“A Systematic Review, Meta-Analysis And Meta-Regression Of The Effect Of Protein Supplementation On Resistance Training-Induced Gains In Muscle Mass And Strength In Healthy Adults.”
However, as a steward of your fitness, I’ve done the heavy lifting and can give you the Cliff’s Notes:
Data from 49 studies with 1,863 participants showed that dietary protein supplementation significantly increased changes in strength.
Anytime I can get a significant increase in most things, I’ll take it:
- Strength
- Distance
- Income
And for the past few years, I’ve been pretty religious about my protein supplementation.
Now, you can get it at Wal-Mart and AMZN for pretty cheap, but those make me a little nervous.
I’m sure they’re better than nothing, but just like anything, the cheap version is rarely the best.
It’s kinda like putting the expensive, high-performance gas in your car.
1st Phorm is a national supplement brand about 15 minutes from my house.
And that’s who we trust.
We got to tour their new facility and these fellas have it figured out.
Either way, I highly recommend you find a protein supplement you like.
STAY STRONG,
Jeff
PS – Here is the protein shake I try to drink after every workout…and sometimes in the evening.
There is an advantage to drinking your shake immediately following your workout, but if you have to wait, I think it’s more important to just get your daily protein number (1g per 1lb of your ideal weight).
As always, something is better than nothing.