Should Beginners in Strength Training Drink Protein? A Physical Therapist Explains Clearly
“I’ve started strength training, but is protein really necessary?”
I think many people have that question.
To conclude,
protein is not essential.
However, if you cannot get enough protein through your diet alone, it becomes a very convenient supplementary food.
In this article, I will explain the necessity of protein clearly from the perspective of a physical therapist.
Protein is not a drug that makes muscles bigger
“If you drink protein, you will get buff.”
Some people have that image, but in reality, it is different.
Protein means “protein” in English.
In other words,
protein is a food to supplement protein that tends to be lacking
is what it comes down to.
Protein is necessary not only for muscles but for the entire body
Protein is needed for
muscles
bones
skin
hair
nails
and other important nutrients for building the body.
For those doing strength training, a protein intake of about 1.2 to 2.0g per kg of body weight is generally recommended.
For example, for someone weighing 60kg,
about 72 to 120g
is the guideline.
Research also shows the importance of sufficient protein intake.
The International Society of Sports Nutrition (ISSN) position stand reports that,
when aiming for strength improvement or muscle hypertrophy, a protein intake of about 1.4 to 2.0g per kg of body weight is effective
is reported.
In other words, it is considered important to have an appropriate protein intake to maximize the effects of strength training.
When is the best time to drink protein?
Actually,
there is no rule that says 'you must drink it at this specific time!'
The important thing is to meet the required amount of protein throughout the day.
Among those times,
at breakfast
after training
as a snack
and other times are useful for supplementing any deficiency.
Thoughts as a physical therapist
When I personally advise patients and exercise beginners, I prioritize
"getting your diet in order first"
above all else.
Protein is merely a dietary supplement.
I recommend the approach of basing your diet on chicken, fish, eggs, soy products, and the like, while using protein to make up for any deficiencies.
Summary
Protein is:
✅ Not a drug for building muscle
✅ A food to supplement insufficient protein
✅ A convenient support item, though not essential
✅ Important to consider as a supplement to your diet
For those who are thinking,
"I don't know what I should drink..."I plan to introduce recommended protein for beginners in the future.
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Thank you for reading until the end.
From the perspective of a "Strength Training Beginner x Physical Therapist," I share useful information based on scientific evidence.
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