Is it effective to drink muscle-building powder for home fitness?

Let me talk about the conclusion first. There is really no one-size-fits-all answer to this matter. Whether it is useful or IQ tax depends entirely on how you use it. It has nothing to do with whether you train at home.

I also encountered pitfalls when I first started practicing at home two years ago. At that time, I followed the video and rowed for 20 minutes every day. Even if I completed the task by doing a dozen push-ups, I would not skip a meal and drink a cup of milk tea from time to time. I heard others said that the muscle-building powder will build muscles and I quickly bought a large bucket. I brewed a cup every day before going to bed. As a result, I gained three pounds in a month and stored it all on my belly. I even cursed at that time and felt that I had paid an IQ tax. Later, I met a master who had been training at home for three years. He was 175cm tall and had gone from 60kg to 73kg with a thin bamboo pole. His body fat had always been stable at 15%. He said that I had completely reversed the order - muscle-building powder is a supplement to make up for the gaps in your daily diet and training. It is not a miracle drug that can grow muscles after drinking it.

He himself is a typical positive example. He used to be a small eater, eating three meals a day with two eggs and more than 50 grams of protein. According to his weight, he had to eat at least 110 grams of protein a day to build muscle. It was troublesome to cook for himself, so he made a cup of muscle-building powder with a banana after training every day, which just made up for the difference in calories and protein. It didn't take long for his dimensions to increase, and his arms grew from 32 cm to 37 cm. Now he can stretch out his shoulder line even wearing a T-shirt.

The quarrel on the Internet is fierce, and it is nothing more than two groups of people saying their own reasons: those who use it correctly think it is a magic weapon, and those who don't use it correctly think it is a scam. To put it bluntly, muscle-building powder is a portable nutritional package that combines whey protein, fast carbohydrates and a small amount of vitamins in proportion. It is essentially the same as eating eggs, drinking milk, and eating rice. It is more convenient than it is. It is especially suitable for people who do not have time to prepare fat-reducing meals when working out at home, or who do not eat enough snacks.

If you really want to rely on it to achieve results, you must first understand your own situation: resistance training at least three times a week, whether it is using dumbbells, kettlebells, or bodyweight squats or push-ups, each time you have to practice until the target muscle group is sore and exhausted, and there will be an obvious delay the next day. Sore, I took out my calculator and calculated my daily intake. The protein was 1.6-2.2 grams per kilogram of body weight, which was a big difference, and the total calories were 300-500 calories short. So drinking muscle-building powder is really much better than stuffing five or six eggs. If you take advantage of the situation when training, do 10 push-ups and rest for 5 minutes. You usually have hot milk tea and hot pot, which means there are excess calories. You also drink two cups of muscle-building powder every day. It would be strange if you don't gain fat. When the time comes, you will blame the muscle-building powder for being useless. It is really an injustice.

To put it bluntly, muscle-building powder is like your wrong question book when you were in school. You listened to the class and answered the questions. Using it to fill in the gaps can quickly improve your score. You usually don’t even read the book. No matter how many wrong question books you save, you can’t get high scores. Home fitness inherently lacks equipment assistance compared to the gym. Only by laying a solid foundation of training and diet can supplements play their role. Otherwise, no matter how much money you spend, it will be in vain.