Grab your cheat sheet…
Whether you're looking to get fit, build muscle or achieve an athletic physique that turns heads in the gym, getting enough protein in your diet is essential. No ifs, no buts—no compromises.
If you're a gym goer or a fitness enthusiast, you'll know just how convenient protein powder is when it comes to fuelling your training sessions and getting your fill of body-boosting nutrients.
Like any supplement, protein powder is only effective if you, well...use it effectively.
So many people make common mistakes when using protein powder to meet their fitness goals—wasting countless amounts of time and money with little gain.
But, it doesn't have to be this way.
To help you on your quest for muscle gain success, we're going to look at common whey protein powder mistakes and how to avoid them.
What does protein powder do, exactly?
As the big-hitting powerhouse of macronutrients, protein is packed with amino acids. This essential mix of amino acids plays a vital role in muscle growth, maintenance, and repair.
If you’re active (which we bet you are), getting your daily protein fill is essential (especially if you want to build more muscle mass). There's really no wiggle room here.
But meeting your daily protein needs isn't always easy. Enter protein powders…
Protein powders are a convenient dietary supplement that will give you a quick hit of all the essential amino acids you need to succeed with your fitness goals. Protein supplements usually come in powdered form—but you can get ready-to-drink supplements.
Protein powders basically offer a quick and convenient way of hitting your protein goals without taking in too many calories—and it’s always best to drink protein shakes alongside as part of a balanced diet.
Top tip: Discover how to cook with protein powder with our handy insider guide.
The body-boosting benefits of protein powder...
Taking the right protein supplement alongside a balanced diet—and using it the right way—will offer no end of body-boosting benefits—including...
- More energy for your workouts
- Improved muscle protein synthesis
- Effective weight loss
- Better body composition and muscle tone
- Less inflammation in the body
Common protein shake mistakes and how to avoid them
Now you're up to speed with the benefits of taking protein supplements, we're going to help you use them to your body-boosting advantage.
So, to squeeze every last drop of juice from your protein supplementation efforts, here are the common mistakes you should avoid.
Let's dive in.
1. Not hydrating enough
This is often overlooked, but one of the most common protein shake mistakes we see people make is not drinking enough water.
Sure, a protein shake is typically made with water—but without hydrating throughout the day—you're selling yourself short.
To prompt a healthy level of protein metabolism, you need plenty of water in your system. If you don't hydrate properly, your body won't be able to absorb or digest the nutrients from your protein powder efficiently.
The result? You may experience unpleasant digestive issues like gas or bloating. Without enough water in your system, you'll also dilute the muscle-boosting power of your protein shake.
Make sure you drink water consistently throughout the day. As a rule of thumb, you should consume between 12.5 and 15.5 standard cups of water daily to keep your hydration levels in the green.
2. Getting your timing wrong
Protein shakes offer a solid source of complete protein. But, to really support muscle growth and get the best bang for your buck—getting your timing right is essential.
So many budding muscle builders drink protein shakes at random times and hope for the best—then wonder why they're not quite enjoying the results they so desperately want. But, not you—not today—no way.
Rather than taking your protein supplements right after a workout (there's nothing wrong with this, by the way), you should distribute your intake throughout the day.
In addition to giving you a complete fill of body-boosting nutrients and essential nutrients after a training session, drinking protein shakes as a pre-workout will fuel your sessions and maximize your gains. Bonus.
Rather than just taking your protein shakes right after a workout, try them pre-workout and see what works best. For optimum energy levels and better gains, you should also aim to get plenty of protein from your diet throughout the day rather than cramming your intake into a couple of hours.
3. Ignoring your daily protein intake
Expanding on our last point, It's important to meet your daily protein intake needs to get the most from your protein shakes and, well...build muscle.
So, seeing protein shakes as your sole shortcut to improved fitness and more muscle growth will only end in, well...failure.
To get the most from your protein shakes, it's important to see it as a supplement to your diet and exercise plan. Protein powder is not an elixir for quick-fire muscle growth—it's a convenient and healthy way to meet your daily protein needs while boosting your exercise performance.
Approach your protein supplementation efforts with this mindset, and you'll ensure you always get the best from your shakes.
Take the time to know your daily protein intake requirements based on your size, weight, current activity levels, and fitness goals.
Regularly eating protein-rich meals that also include a diverse mix of vegetables, carbohydrates, and healthy fats will also help you consistently meet your goals while using protein supplements to fuel your progress.
Top tip: Use an online calculator to figure out your daily protein as well as caloric needs based on your goals and activity levels.
4. Choosing the wrong product
One of the most common protein powder mistakes is choosing the wrong product. While there is no exact right or wrong when it comes to choosing protein shakes or supplements—not all products are made equal.
While some protein shakes offer a quality hit of complete protein as well as a host of vital nutrients from a single scoop, others are crammed with additives that offer little value and will probably give you digestive issues.
So, when you're on the hunt for a protein shake that helps you work towards your health and fitness goals with confidence, it always pays to check the ingredients label for unnecessary nasties like artificial sweeteners and look at user reviews to check your potential product delivers on its promises.
When you're looking for a protein powder to boost your performance, get fit, and develop muscle, you should avoid any protein shake with...
- Poor user or customer reviews
- Potential stomach-churning additives
- A high sugar content
- A low protein content (most quality shakes and supplements provide between 20 and 35 grams per scoop)
- A formula that includes GMO-based ingredients and proteins
Should you take protein powder?
If you're looking to boost your workout performance and meet your fitness goals consistently, the answer is yes.
A quality protein shake will empower you to meet your daily nutritional needs while pushing your workouts to the max.
Consumed as part of a balanced diet and a consistent exercise plan, the right protein shake will raise your game in a way that's quick, convenient—and healthy. Go get some.
Maximize your muscle gains with Crazy Nutrition
If you're looking for a protein powder made with high-quality ingredients, an epic taste, and plenty of punch. try our popular Tri-Protein formula.
Made with three body-boosting sources of protein and offering a whopping 25.3 grams per scoop, this game-changing formula comes in a range of taste bud-tingling flavors.
Whether you're looking to bulk up, get lean—or anything in between—this powerhouse of a protein shake will deliver the goods. Go get some.