Can I build muscle without protein powder?

Yes, you can build muscle without protein powder. You can also get better results with natural foods than those who are taking whey protein to grow muscles.

Today, I will tell you how you can gain muscle without using any whey protein supplement. 

Just read out the full post until finished.

There are many myths about muscle building, one of which is that muscle cannot be build without using protein. Maybe you have also heard.

But that is entirely wrong.

Whey protein or any protein supplement does not work like magic that you just ate, and your muscles will start to build.

To build muscles, you have to understand that muscle growth depends on how much protein you are taking in your meals in a day.

If you can meet your protein requirement from natural foods, then your muscles will grow, and you do not even need protein. As long as you continue to complete your protein requirement with natural foods, you can build muscle without protein.

When you work out, your muscles’ tissues get torn, which requires amino acids(the building block of proteins) to heal up. This process is called muscle-protein synthesis, and this is how our muscle grows.

On average, a gymmer needs around 2 grams of protein for every one kg of his/her body weight. Let’s suppose, if you weigh around 60 kg, then you need 120-125 grams of protein every single day.

This is the daily protein requirement to build muscles. If you don’t do any workout, then 60-70 grams of protein is sufficient for you.

How can I build muscle without protein powder?

Vegetarian people have less choice to complete this protein requirement as compared to non-vegetarian. This is because vegetarian foods doesn’t contain much protein.

If you are a vegetarian, you need to eat more to fulfill your protein need.

On the other hand, non-vegetarians can easily fulfill his/her daily protein requirement. Chicken breast has a high amount of protein content, and that too is also lean protein (fewer carbs and fat). Also, a single egg contains around 6 grams of protein.

What is protein powder?

So, what is the purpose of protein powder? Protein powder is basically a health supplement that supports the diet in protein content. Those who are unable to cover their protein need with natural foods can use whey protein.

But, that doesn’t mean that you can achieve good results only with whey protein.

Along with the protein, you need a balanced diet so that you can take all the nutrients. If you are taking a properly balanced diet with protein, then you will get good results. In this, I am talking about those people who are unable to get protein from natural foods.

Also, protein powder is fast-digesting, due to which it is also taken into use. It digests very quickly in your body and reaches your muscles in less time.

The most significant benefit of whey protein is to take it immediately after the workout, which helps to gets your muscles recovered quickly.

Now if you build muscles only with natural foods’ help, then your muscles’ quality will be better than it would be with supplements. Because you will not use any supplement, the muscles you have gained from it will not be lost so easily.

I have often seen that people who grow muscles with the help of wheat protein lose muscle after leaving the use of protein powder. But if you are taking natural foods, then this will never happen to you.


Now, a lot of natural food sources are available, which you can add to your diet to meet your protein requirements. Some of them are Chicken, fish, red meat, beef, egg, milk, yogurt, soya chunks, peanut, kidney beans, chickpeas, tofu, etc.

You can also check- best veg protein rich food.

Is protein powder really necessary?

No, protein powder is just an add on to your diet to fulfill the need of protein. You can also consume that required protein from natural foods.

What can I use If I don’t have protein powder?

Instead of protein powder, you can use natural protein-rich foods that are less in carbs. Some of the best protein sources are soy chunks, paneer, peanuts, chicken, red meat, fish, etc.

What should I eat after a workout instead of protein powder?

After a workout, your muscles need protein and so, you should consume those foods which are high in protein. Also, keep in mind that your post-workout meal would be best if it digests in less time.

I have two options for you that you can use as a post-workout meal.

Protein Shake: Here, I am talking about a shake without whey protein powder. You can make protein shakes even without using any protein powder.

Let me give you the recipe quickly and shortly.

Take 250 ml of low-fat milk and add two teaspoonfuls of peanut butter. Also, add some 5-6 almonds and 1 or 2 bananas and blend all the things properly in a blender.

After blending, you can drink your protein shake. Some people also add 2-3 eggs in that shake before blending to make it more nutritious.

Boiled Eggs: Boiled eggs have been the choice of bodybuilders for a long time. This is because it is high in protein and can be easily eaten.

Also, it’s not heavy food, and you don’t need to consume whole eggs. You can avoid the yellow portion of eggs, which is also called egg yolk.

But, it depends on you, because some people often like to eat only the white portion of eggs. And the best part is, you don’t need to put much effort in cooking. You just have to simply boil it.

Conclusion :

Gaining muscle without having a protein powder is not much difficult. All you need just to start measuring your daily protein intake. Add protein-rich foods in your diet to raise the level of protein in your regular meal plan.

I hope you got the answer of “can I build muscle without protein powder?”.

Let me know in the comment section whether you are vegetarian or non-vegetarian and how you manage to fulfill your protein need. Also share it with your friends to spread the right information.

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