Do u take protein powder?

How to pick? What u recommend?

First, do you workout hard enough? If just workout casually, don't need protein powder. Wasting money

as per above

else normal food intake is sufficient, usually dont break the muscle enough for it to repair, ended up protein wasted

Yes, normal food intake that got more protein to meet daily body need is sufficient. But the thing is, our Malaysian style diet normally carbo heavy so lack of other nutrient especially protein. For me, if you eat enough of protein from normal food daily then you're doing fine without any protein powder supplement. If want to workout and build muscle then definitely need to take more protein, easiest and fastest by taking protein powder.

I personally take meal replacement with higher protein to balance my diet mostly breakfast, if not hard to hit daily protein intake needed for own body. Protein only wasted if you take excessive from your body daily needs and you didn't tear muscle by working out.

Depending on what TS want to achieve

If you’re purely taking it with the hope that you’ll magically gain muscle, or suddently gain weight, then just don’t waste your time and money.

You need to tell what do you have in mind for even thinking about taking protein powder, for an average joe who dosent lift, you’re simply wasting the extra protein since you did not breakdown/damage or overload your muscles until there’s a need to rebuild - and protein is key here.

But if you’re thinking about using it for meal replacement/trying to gain weight only, then go look for powders that actually have a high caloric content, instead of whey protein that basically just contains 20~protein and a very negligible amount of calorie and other junk

protein is supplement not your food

Exactly, if just taking more protein intake and hope to gain muscle magically then it's totally wasting time and money. But bear in mind, our Malaysian style diet and meal are super high in carbs and fats but not much in protein. You can do calculation of daily protein intake needed for your own body as it differ base on individual weight.

Simple calculation for minimum daily protein need for own body :-
Current Weight multiply 0.8 to 1 (Eg. 70kg adult need 56g to 70g of protein intake daily) *If workout and build muscle or losing weight/gain weight definitely need more than this, that's where protein powder supplement kicks in to assist*

Hard to find in market for meal replacement that can hit above 20g protein per serving, unless pure protein powder that normally use for workout. But protein powder usually doesn't have much nutrient and it's normally help to boost protein intake mainly for workout and build muscle.

Btw, the meal replacement I personally taking now have roughly 22g~ protein per serving with added fiber and decent amount of vitamin + mineral which is quite amazing. It really depend on what you want to achieve, for me it's very convenient every morning to boost protein intake to meet daily need instead of eating junk like nasi lemak, roti canai etc

Mind share d name?

I only buy Optimum Nutrition , the flavour light and plain.. some brand the flavour a bit sweet and hard dissolve . If you always work out need muscle grow can consider this.
IMO if only want protein as daily supplement for health, maybe can consider Nutrilite soy protein

Ah sorry, I missed out the notification. Just realized after scrolling through. Not sure if you've tried or seen before, it's called vonliv wondermeal and I directly get it from their official web. You can check them out if you're still looking for one

I tried optimum before too, some of the flavour taste quite awful..but many flavor to choose from. For sweetness, do take extra precaution on sugar stated on the nutri fact. Some product really taste not sweet but sugar is very high, it's like silence killer.

There are a lot of 'new' sellers selling ON at Shopee/Lazada at a much cheaper price. I know the brand is reputable, but not these sellers.
Wonder if these are imitation whey

Go for their official store, but be wary though, official store does not mean 100% original. Even if u want to dispute, u need to show proof. Some of ON protein powder is too sweet, like vanilla ice cream.

Real food come first, take protein shake as supplement if you cant reach your daily protein intake.

first time using

bought america pharma recommended by sazali samad

used for 2 weeks, no noticeable effect

Two things.

Protein powders should be evaluated based on their nutritional profile, not by the profile of the recommender.
Nutrition is only one factor in body recomposition. What kind of effect are you looking for?

Are you working out correctly?

If you are a newbie, even without extra protein and just doing workouts you will have extreme growth due to newbies gains. Unless you are seasoned bodybuilder then the protein will make not much difference

Shortly man also inject steroids, won't growth big
Trai Arnold powder

I was expecting to quickly progress my bench and deadlift weights

maybe too early to judge

at least nowadays I can skip dinner and just have my shake

Not sure newbie or not, currently doing 100kg bench and 130kg deadlifts

i'm not into dumbbells, rest of the time at the gym i kickbox the punching bag

The window you set for yourself is too short to measure strength gains.
The general milestones I see are 60 - 90 days. That will give time for your body to grow assuming you rest and feed it enough.


Your bench numbers are good though the ratio doesn't jive with the deadlift numbers. Usually deadlifts are around double bench numbers, so perhaps your bench is incredibly good or your deads are lagging.

Newbie or not is not dependent on how much you lift, though I'd admit there is some correlation as people who have been training tend to be stronger.
Technique is the most important component of the lift.

If there is an experienced head in your gym, consider saying hi and getting their thoughts on it.