one of the questions that's asked quite often is if one should take a protein supplement, and if so, how much of it. Well, let's have a look at that and scratch the surface a little.

If you're to believe the many websites, guides and marketing materials out there, then the answer is a clear, resounding 'Yes!' But what has math and science to say about that, and what about personal experience? Let's admire Arnie's backside first and then see where we get to.

How much protein do I need?

During my courses and studies to become a personal trainer, the basic numbers seem pretty much agreed upon: In order to supply the body with the maximum amount of protein to tap into the fullest muscle growth potential, you need to take roughly 1 gram of protein per pound of body weight per day. In my (past) case, at 6ft1, 190lbs and around 15% body fat, that is quite a bit of protein. In addition to that, it's said that the body can absorb a maximum of 50g-60g of protein at any one time, meaning, the intake has to be spaced out over the course of the day as well. This is one of the reasons why bodybuilders appear to be eating all the time, but that in itself is a topic for another day. So if we're to trust the wiki for steaks and chicken breasts, a normal portion of each has around 25-30g of protein a piece. Considering this, I'd have to eat 2-3 chicken breasts and 2-3 steaks every day to even get close to my 190 grams, knowing that my other dietary intake like milk, bread and other staples will also supply protein, albeit to a much lesser amount.

The intake window

There is also the issue of the 'intake window'. People refer to this as the time when, after a workout, the body is desperate for nutrients and specifically protein. This window is generally mentioned to be open for 30-60 minutes after exercise. The problem is, meat and other protein rich foods need to be broken down by your body first before the muscles can get to the good stuff, and that can take several hours. That's different for whey protein powders, as the muscle building blocks are already broken down, ready for the body to be thrown into the blood stream to feed the muscles. The process here takes about 30 minutes or less. So you do have the choice to eat a steak or two before the workout, or just have a protein shake right after. I know what I prefer. Whoa, look, it's DLB!

So, what's the deal?

So, in my mind, here's where the protein supplements come in. Within one sensible shake, I can easily and quickly get up to 50g of protein into my system. I will eat my meals, meat and other protein sources included, but would add protein powder throughout the day to get my fill of 190g. Convenience really was the biggest factor for this. A shake isn't quite as intrusive during a work meeting as a steak eaten with knife and fork. I don't need to spend any time in the kitchen to prepare and cook it, and I can quite easily measure the amount of protein that I want and need at any given time. Yeah ok, in other words I was just too lazy to go 'all natural'.

However, with a little effort, you really don't need to use protein shakes. Here are some things I've eaten during various bulking periods that worked well for me:

• Greek yogurt mixed with cottage cheese and fruit. Tons of protein and freaking delicious.
• Pancakes! Any time, all the time.
• Pre-cooked sausages as a snack. If you're at work, throw in chewing gum after.
• Quinoa with meals. Lots of protein and tons of other healthy stuff.
• Eggs. Hard boiled. They'll keep you sated for a while, too.
• Flavored tofu as snack.
• Nuts. Watch for the fat intake, though.

So there it is. My personal, unsolicited opinion is that you surely do not need to take protein powder to bulk up, but it makes it a hell of a lot easier.

• All pics used are under the 'free usage rights' category.

If you enjoyed reading this, I thank you for commenting and voting :)