Protein is composed of amino acids. Each protein molecule contains 20 amino acids, to be precise, and it's these amino acids that are the foundation of muscle cells. With this being the case, it would be logical to assume that more protein equals more muscle mass, but this isn't necessarily true. While protein powder can aid muscle growth, it isn't as important as you might think.
Purpose of Protein Powder
The protein contained in protein powder doesn't actually do anything different to the protein you get in foods like chicken or eggs. In fact, the only reason to drink protein shakes is for a convenient, relatively cheap way to up your daily protein intake, as protein is needed for bulking and muscle building. According to Russell Abaray and Douglas Boatwright of the National Strength and Conditioning Association, you need between 0.73 and 0.77 grams of protein per day to build and maintain muscle. If you can't get this amount from your diet alone, protein powder can aid your progress.
Calories and Carbs
Calories are actually more important than protein when bulking. Once you've hit your protein target, adding extra protein won't yield any greater benefit, but adding calories might. You need roughly anywhere between 16 and 20 calories per pound of body weight each day, notes personal trainer and nutritionist Mark Weidenbach, who recommends your carbohydrates, rather than protein when bulking.
From Basic to Massive
If you are struggling to build mass, are already consuming enough protein and topping out your calorie intake at 20 calories per pound, you could consider switching from a basic protein powder to a mass gain powder. These are typically much higher in calories and might help you bulk up quicker. The editors at the "Men's Fitness" magazine website suggest subbing your regular protein shake for a mass gainer that contains carbohydrates and healthy fats to increase your calorie surplus and to give your body more energy for bulking.
The Protein Powder Fiasco
Protein powders may be a useful addition to take your protein intake from sub-par to adequate, but you don't actually need them at all. Protein powder digests faster after a workout, which can yield slight advantages, but on the whole, protein supplements are no better or worse than protein-packed foods like chicken breast, according to strength coach Marc Perry of the Built Lean website.
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