Why You Don’t Need Protein Powder to Get Jacked—Even Top Athletes Skip It

By Kelsey Kryger, C.P.T.
In the gym community, protein powder is seen as a holy grail. Conversations around the best brands and flavors are as frequent as debates over training splits or the right way to bench press.

Whether it’s whey, casein, or a plant-based blend, lifters treat their go-to shake like a post-workout ritual. But, Andy Galpin, Ph.D., says you don’t need protein powder to achieve the gains you want. 

Galpin is a human performance scientist who has worked with elite athletes across the UFC, NFL, NBA, MLB, PGA, Olympics, and even Military Special Forces.

He recently appeared on the FoundMyFitness podcast where he and host Rhonda Patrick discussed the truth about protein powder and supplements—including what actually works and what’s overhyped in the lifting community.

“We have many of our professional athletes that take almost no supplements, and they definitely don’t supplement protein powder,” Galpin says. “Some of them don’t like it— doesn’t sit well with their GI.”

In fact, some research suggests whey protein powder may trigger acne, alter gut bacteria, or even increase aggression in certain individuals.

“You don’t have to have protein powder, ever. I can’t think of a compelling reason why—outside of practical, you know easier flavor, taste, whatever,” Galpin says. 

Instead, Galpin suggests getting your protein from whole food sources—like eggs, chicken, fish, Greek yogurt, and beans—because they come with important nutrients your body needs to stay healthy. 

Patrick agrees, noting that she avoids protein powders and bars because of how heavily processed they are.

“You look at protein powders and it’s like never just protein,” Patrick says. “So I have every reason to be motivated to eat my turkey burger versus the protein powder.”