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Protein powder is the most popular bodybuilding supplement on the market, but is it worth the money? In this video, I’m going to show you whether or not spending money on protein powders is worth it or if you would be better off getting your daily protein intake through whole foods and skipping the supplements.
There is no doubt that the complaint about protein supplement pricing is a common one. Some swear that not only is it not worth it but it is much easier to get everything your body needs with real food and you don’t need any supplements at all. That argument should start however with a revelation of how much protein your body needs to meet your specific goals.
There is plenty of research out there that says that the bare minimum amount of protein that needs to be consumed every day is about .3g per pound of bodyweight. This means that a 150lb person would require 50 grams of protein each day to remain healthy. That said, if building muscle is your goal then you are going to need a lot more than that.
Once training enters the equation the protein requirements jump up significantly to anywhere from .7g to 1.2g per pound of bodyweight. This is because weightlifting breaks down muscle tissue. It is only through the repair of the muscle through good nutrition that the muscles have a chance to grow back bigger and stronger. This is where protein becomes a vitally important part of your diet.
Opinions vary on the exact amount needed but it will fall within this given range and can be influenced by the amount of muscle you have already, your training experience and whether you are attempting to lean down or go through an unnecessary bulk. Where you get your protein from matters less than the fact that you actually get it each day.
Those that think that purchasing protein supplements is too expensive, will point to the value of whole foods. Perhaps now more than ever, the value just simply isn’t there. If you look at any of the common protein staples (whether they be meat or vegan friendly sources), the expense is just not much different than the cost of the protein obtained through protein supplements. Add in the fact that the convenience of the powders is often times much higher and therefore likely to be a more consistent way to ingest your protein, and you realize just how much value is in this alternative source.
In order to figure out the value of a protein source you want to use a simple math equation.
Take the price of the protein that you’re buying and divide it by the number of servings times the number of grams of protein in each serving. This will give you a more universal value of the price per gram of protein. When you apply this to things like chicken, ground beef, learn sirloin, salmon, peanut butter, tofu and lentils you see that all are within a few cents per gram of each other.
Add in the fact that not all of the non-meat choices are complete proteins. This means that eaten alone, they are not supplying all of the essential amino acids that your body needs and therefore require that you seek out other sources.
When it comes to whey protein, you also get another major bonus that many overlook. That is, with just 29 grams of whey protein powder you are going to get 3 grams of leucine. That is important. Science has shown that three grams is the amount of leucine that you need to stimulate the MTOR pathway that triggers muscle protein synthesis. Without this, the degree of muscle size you can build will be limited. Not only does whey trigger the threshold but it does so at a very calorie efficient cost.
Many other protein food sources provide just too many extra calories with it in the pursuit of meeting the 3g leucine threshold.
I realize that there are a lot of protein powder sources on the market. Be sure that you are getting one that not only has a good cost per gram but also doesn’t rely on cheap proteins to improve their numbers. Check the label and make sure that the leading source of protein is not whey protein concentrate. This is a quick indicator of a protein powder that doesn’t contain enough high quality protein and should therefore be avoided.
For a premium quality protein that hits the mark and also has an industry leading 30 grams of protein per serving (making it one of the best values on the market) be sure to head to athleanrx.com and check out my ATHLEAN-Rx brand supplements.
For more vides on supplements and protein powders be sure to watch the supplement timeline video I have as well as the others on this channel by remembering to subscribe and turn on your notifications so you never miss a new video when it’s published.
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Very informative, thanks
We don't need protein shakes. 1.3 – 1.6 per kg is more than enough for the normal person that goes to the gym. If you're a professional athlete maybe you can bump that to 2g per kg but thats it
like selling insurance
Waste of time, essentially an 8 minute ad
A promise from a sales man
Serving is a little misleading. The AX brand is 2 scoops per serving and more calories than Optimum at 1 scoop per serving.
What about lead and other heavy metals. Are there any in your protein?
Tf kinda chicken is 6$ a pound??
Lol. Im watching this now in March 2025 when eggs are now inflated and limited in how much you can buy in some places
Damn was the whole point of this video just to say "everything costs money"…
Proper protein meals
cows butt today with carrot and sweede mash, off the bone the sirloin is coming in at 460g.
You never covered pea, pumpkin seed, hemp or egg white protein powder.
I'm noticing that a lot of companies use a lot of soy as protein in whey protein powder mixes
So you’ve training that little monkey guy for years now
Why isn’t he in shape yet?
What’s all that Gum stuff in your protein powder?
It’s not a waste of money
when comparing $/g costs, don't forget to include S&H for items you can't pick up locally; otherwise, it's not an accurate cost comparison
The biggest issue is the quality and bioavailability….lentils suck compared to whey or egg !!
I'm 6'1" 280 with fat, and should be 200 skinny. Should I calculate my protein for my target skinny weight or my current portly weight?
Can I buy Pro30 in Sweden?
Protein powder will destroy your kidneys function
Anyone have a suggestion for a dairy free protein powder?
Thank you for info and not spiking your product. Lots of well vetted info thanks Jeff!
Protein is not a supplement. Necro
It taste disgusting
1lb of Tofu is 5 servings not 3.5 servings! And I get a good 1 lb tofu for $1.69 at Sprouts. 50g of protein $.03/gram of protein!!!!!
Ok but we keep saying that ultra processed foods are bad for our health… Isn't protein powder a ultra processed food?
Every moron tells you wherever he wants tf
4:12 AHAHHAHAHAHHAHAHA PERFECTION!! I LOVE THOSE silly moments of you guys, please keep doing them : D. Thank you so much for all the amazing work you guys do : ).
That ending brilliant as well! AHAHA.
You are the boss. Keep sharing.
The problem with protein powder is that there just isn't much in them. Eat normal food, you're likely eating too much protein already.
I really like your channel and science-based approach to building muscle. With protein powder, however, you are entirely wrong, scientifically speaking. Protein powders are ultra-processed foods, no comparison with getting real protein from whole foods. The best book out there to help understand this is Ultra Processed People by Chris van Tulleken, a must-read, really, for anyone wanting to get a deeper understanding about nutrition and our effed-up food industry.
I prefer waiting for powder to come on sale at costco. Can get a few lbs!
The issue is way more junk per protein in protien powder vs something like salmon, which comes with less junk and lots of other healthy bonuses.
They never tell you where it is processed
But not all protein is created equal, in terms of how much protein you need. If you get your protein from eggs (with the yoke), it is more similar to your body's makeup, so more of it gets turned into tissue. So you maybe only need roughly half the amount of protein if you get it from eggs. Eggs are not that inconvenient either, you can soft-boil many of them at once for 7 minutes, and save them in the fridge. They are packed with most of the nutrients your body needs (if you buy high quality eggs), including many vitamins, minerals, and even an ingredient that helps to reduce fatty liver. They also have ingredients that are very good for you brain. You should get pasture-raised eggs, not cage free or free roam. Pasture raised means they can literally roam around on a pasture with some specific minimum amount of sq ft per chicken. Get organic if you can because this means any food they provide them is organic.
How whey protein powder can drastically decrease the amount of money in your bank…
Yes, Jeff is definitely marketing his products go look at all of the invaluable knowledge he has been givien us for free over the years. Yes we do have to put up with that fool Jesse once in awhile but I have learned so much from Jeff over the years from this channel.
32 grams of protein with all aminos for about 80 cents??
4 eggs in a blender!!
Why do you guys use pounds
I love your videos I have learned a lot and some things people don’t tell you.
I get my protein powder for 2.6 cents a gram
You can't compare natural protein to artificial protein powders just based on numbers. Natural foods come with a range of benefits that go beyond what we can currently measure, and many of these may still be undiscovered. There are also numerous studies in respected journals highlighting the potential side effects of protein powders, so it's worth checking out the research. That being said, staying fit is beneficial for society, but only when combined with a balanced diet and regular exercise—focused on health, not just appearance. Reference: Whey Protein Supplementation and Its Potentially Adverse Effects on Health: A Systematic Review. Vasconcelos QDJS, Bachur TPR, Aragão GF. Applied Physiology, Nutrition, and Metabolism
man I'd way rather just eat food with protein than a drink a weird potion