Can I drink a protein shake without working out?

You can drink a protein shake without working out, however just drinking a protein shake on its own won’t offer any additional benefits beyond simply contributing to your daily protein intake.

Is 2 scoops of protein too much?

Two scoops of protein isn’t necessarily too much, however for most people, having one scoop of protein per day would be adequate. Protein powder should be viewed as a means of convenience rather than necessity. That said, there can be some potential downfalls of consuming protein supplements and unfavorable side effects such as constipation, indigestion, stomach pain and nausea (3,4,9). Another important aspect to note is that there is no additional perceived benefit with consuming excessive amounts of protein, or consuming more than your requirements. Therefore, if you consume protein in excess for the sake of just consuming it, especially if consuming it as a protein powder; then it’s likely that you are spending more money on protein than necessary.

Can I build muscle without creatine?

Yes, you can build muscle without creatine. While creatine supplementation can play a small supporting role in increasing lean muscle mass (12, 28), it can still vary widely between individuals. Furthermore, creatine is present in animal products such as meat and fish, therefore, if you consume those foods regularly, you will be already consuming some creatine. Additionally, creatine is also naturally produced in the body. However, creatine stores can vary and be influenced by dietary habits, age and gender (28). Therefore, supplementing with creatine could be useful, but should be considered on an individual basis and need. Potential benefits of creatine supplementation: Positive effects on muscle strength, lean muscle mass and sports performance in healthy adults. Potential side effects of creatine supplementation: When an acute loading phase is undertaken, a gain in weight of around 600g to 1000g can be experienced. This can be detrimental or counterintuitive to individuals or athletes who may be competing in weight categories or where their sport is reliant on a good power to weight ratio.

Does protein burn fat?

Protein does not directly burn fat, but it can contribute towards feelings of satiety keeping you feeling full longer (29). It can also help contribute towards total calories burned due to its thermic effect. The thermic effect of food is attributed to an amount of calories in food required to metabolize the food. Protein has a thermic effect of approximately 20%-30%. However, the total thermic effect of food only makes a 10% contribution to your daily energy expenditure. (30). Regardless of this, when it comes to reducing body weight and losing fat, the total amount of calories burned each day will contribute towards creating an energy deficit, which is vital to achieve weight loss. Therefore, any additional calories burned can help with overall fat loss efforts.