Can Protein Powder Grow Glutes?

Protein is often associated with strong and muscular athletes, and there is a pervading myth that consuming a lot of protein leads to big muscles. But building muscle is not that easy.

Only regular strength training, in the form of squats, deadlifts, lunges, step ups and split squats, will build your glutes, not excessive amounts of protein. However, adequate protein, whether it’s in the form of supplements or food, does play a role in the growth, repair and maintenance of muscle.



The body uses protein for many functions including regulating hormone secretion, protecting against disease, transporting nutrients in and out of cells, carrying oxygen, maintaining the body’s water balance and regulating blood clotting.

Protein is also a key player in the maintenance, growth and repair of muscle tissue. This leads people to believe that by eating more protein they will build bigger muscles. However, eating twice as much protein as you need will not lead to muscles that are twice as big. Your body will use the protein it needs and then store the rest as body fat.


Protein Powders

When it comes to gaining muscle and sculpting your body, it’s really a matter of committing yourself to extra exercise and extra calories, not necessarily to extra supplements.

According to registered dietitian Nancy Clark, “the protein or amino acids in supplements are no more effective than protein in ordinary foods.” Clark says “the amount of protein in these formulas is often less than what you might easily get through foods, but costs two to four times as much.

” Protein powders also fail to deliver the added vitamins, minerals and other essential nutrients real foods provide. Protein powders are convenient, but it’s always best to obtain what you can from foods first and then supplement as necessary.


Protein Needs

The amount of protein you need depends on a variety of factors such as your age and sex as well as the amount and type of exercise you do.

Endurance athletes and others who are regularly performing intense exercise have a higher need for protein. Growing teenage athletes and individuals just beginning an exercise program also require a higher protein intake than the average person. Clark suggests getting 10 to 35 percent of your total calories from protein. Sources can include animal proteins such as meat, chicken, turkey, fish, eggs and dairy, or plant sources such as beans, chickpeas, tofu and nuts.

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