Do protein shakes really do anything?

“Does this s*** really do anything?”.

The exact question I asked my trainer Jeff (yes, my cousin, and co-founder of 18STRONG) easily 10 years ago.

He handed me a big white container of chocolate-flavored powder.

I handed him $50.

And I was skeptical to say the least.

As we all should be.

I’m a very analytical person (I used to read the sports almanac every year for fun), so I’m always on the prowl for real data.

Of course, I could give you all the anecdotal evidence about how my tiny brain thinks that my workout doesn’t count unless I have my protein shake because it works that well…

Which is completely ridiculous.

So, here is a study from the British Journal of Sports Medicine that I refer back to quite a bit.

It’s actually a study of 49 studies.

Now, before you click on the link, be warned that it is boring as s***.

The title, and I can’t make this up, is:

“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.”

Yup, I just threw up in my mouth too.

We can boil it down the study into their results statement:

Data from 49 studies with 1,863 participants showed that dietary protein supplementation significantly increased changes in strength.

So, if you’re looking to supplement your workouts, which protein should you take?

Whey protein isolate is what the industry has agreed is the best.

And what we take around these parts.

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 ain’t gonna be the best.

It’s kinda like putting the expensive, high-performance gas in your car.

1st Phorm is a national supplement brand about 5 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.

Hit ‘em straight,

PS – Here is the protein shake I drink after every workout…and sometimes if I’m between meals and need something.

They just came out with a new flavor called “salted peanut butter”. I haven’t had it yet, but it sounds life-changing.