How to Gain Muscle without Using Protein Powders


As a male, having muscles are especially important. It is a sign of our masculinity, health, and one of the biggest things that women find sexually attractive. Women still need muscles (I see you ladies working your arms and booty) as well. Having more muscles also increases our metabolic demand which can aid in weight loss. Yes, it is possible to burn more calories while you are sleeping or doing nothing.


How do you get bigger and stronger muscles? Well easy workout. You know you are doing it correctly when your muscles are sore and you have a hard time pulling your shirt from over your head or walking up the stairs in front of your door. When muscles tear, the fibre regenerates stronger. What are these muscle fibres made of?

Protein, one the most important macromolecules our body uses. The human body also uses protein for enzymes, cellular components, and neurotransmitters. There is nothing better for muscle recovery than getting a proper supplementation of protein from your DIET. As a Family Medicine physician, I am one of few advocates for people’s health.

Let Me Explain Why Protein Powder is not necessary

Unless you are a world class athlete or in an extensive training regimen, there is no need for regular people to be taking protein powder. Let me explain, protein is a naturally occurring molecule found in plants and animals. Even if there are just small amounts, there is protein in everything. Albeit more than others. If I had to chart out the most protein rich sources of food it would go.

Meats>Nuts, Seeds, Grains>Beans>Dairy>Vegetables>Fruits

Through eating a proper diet there is no need to really add 30-100 extra grams of protein to your diet (unless you are doing workouts like Iceland strongmen). Plus protein powders can be expensive on average costing $25 a bottle to as much as much as $89.99. Yikes

There is only so much protein the human body can absorb!

 What happens when you do add the extra protein to your diet? Nothing really… You end up urinating the extra protein and studies have shown that there are no adverse effects to over supplementation of protein. The only adverse effect is on your bank account.


How To Gain Muscle Without Protein Powder

If you are not a fan of juicing or smoothies, I recommend you abandon that attitude if you are trying to make muscle gains. You can mix a variety of ingredients to make a nutritious beverage in less than 30 seconds. It definitely beats trying to eat a bland piece of chicken 3 times a day. I recommend either a masticating juicer or a bullet food processor. On my website I talk about smoothie and juicing recipes so take a look at some of them.

Anyways, to fortify your drink with protein here are some of my favorite foods to add.

  • Greek Yogurt– Not only can it added protein but add fruit flavor
  • Peanut Butter– This is great for people trying to add weight and muscle to that is protein rich and calorie dense.
  • Chia Seeds– Pound for pound they have the greatest protein to calorie ratio among all foods. Chia seeds are in the royalty of super foods.
  • Flax Seeds- Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.
  • Nuts– Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. nuts are caloric dense, great if you’re a skinny guy who wants to gain weight. Choice is yours which nuts you want to add in the drinks.
  • Quinoa- South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, its better quality.
  • Reduce cholesterol; provide you with low-gi carbs for energy, and high in soluble fiber. Mixing Oats with honey is a great combination.

Remember, the best things for your body are foods found in nature. These foods are healthy and will be a nice protein boost to your regular diet. Just remember to keep making those gains and make the healthy choices!

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Christian Bramwell, MD has a passion for educating people via blogging, educating, and writing. Education is his mission in life and why he has chosen to be a family medicine physician and found his own nonprofit Project RAK based on education and empowerment.

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1 Response

  1. Mahid says:

    Very Nice and Motivated post

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