By Christian Thibaudeau
We’ve come a long way.
Protein supplements—and protein in general—used to be demonized.
From the outdated FDA recommendation of 0.8g per kg of bodyweight to the fear campaigns against protein in favor of carbs, the narrative for decades pushed protein to the background.
A diet based mostly on grains, fruits, and vegetables with minimal protein was considered the healthiest approach.
Never mind that this coincided with rising obesity and metabolic disorders.
Such an approach makes it difficult to build a lean, muscular physique—especially with modern processed foods.
There were always some voices advocating higher protein intake, but they were often dismissed.
For example, when Dr. Atkins introduced his diet in 1972, he faced heavy criticism.
Things started to shift in the mid-1990s with approaches like the Zone Diet, which balanced protein, carbs, and fats more evenly.
As metabolic issues became more common, people began looking for alternatives.
Today, higher protein intake is widely accepted and often recommended.
In the fitness world, 1g per pound of bodyweight has long been the standard.
For a 200 lb individual, that’s around 200g of protein per day.
You can still see strong results with around 0.8g per pound.
And importantly, protein is very difficult to store as body fat.
Protein Is Hard to Store as Fat
While all macronutrients can theoretically be stored as fat, protein is the least likely.
To be stored as fat, protein must first be converted to glucose through gluconeogenesis.
Only about 50–70% of protein can be converted.
Then, that glucose must be converted into fatty acids through de novo lipogenesis.
Only about 5–20% of that glucose can be converted.
In practical terms, very little of excess protein becomes stored fat.
Even in large overconsumption scenarios, the amount is minimal.
Additionally, this process rarely occurs under normal conditions.
Protein is more likely to be used for energy, repair, or maintaining blood glucose levels.
This is why protein is unlikely to contribute significantly to fat gain.
Important: This does not mean you can eat unlimited food. The fat content in foods can still be stored.
The Protein Supplement Advantage
Most protein should come from whole foods like meat, eggs, poultry, and fish.
However, it can be difficult to reach optimal intake through food alone.
Increasing protein intake from whole foods can also increase fat intake.
Adding 1–2 protein shakes per day can help meet protein needs without excess calories.
Protein supplements are especially useful around workouts.
They digest faster and allow quicker delivery of amino acids to muscles.
Leucine Is Key
Protein is made up of amino acids, each with specific functions.
Leucine is one of the most important for muscle growth.
The leucine threshold refers to the minimum amount needed to trigger muscle protein synthesis.
This threshold is around 3g per serving.
Higher doses may be even more effective.
Research suggests that leucine is more effective when consumed in a fast-digesting form.
Older individuals may require more leucine to reach the same effect.
Whole foods contain leucine, but digestion is slower.
Protein supplements deliver leucine faster, making them more effective post-workout.
Studies show that adding leucine to protein can significantly increase protein synthesis.
This is why formulations like Anabolic Protein include added leucine.
Why Not Just Use BCAAs or EAAs?
While BCAAs and EAAs contain leucine, they are less effective on their own.
This is because other amino acids compete with leucine for absorption.
This reduces how quickly leucine reaches the bloodstream.
Leucine alone—or combined with fast-digesting protein—is more effective.
Leucine is also included in products like Drive to enhance training adaptations.
Using a pre-workout with leucine and a post-workout protein shake can maximize results.
Conclusion
Protein is not the enemy—it’s essential for building a lean, strong physique.
It is highly unlikely to be stored as fat and supports both muscle growth and fat loss.
Supplements provide a practical way to meet protein needs efficiently.
Leucine plays a critical role in triggering muscle growth.
Reaching the leucine threshold quickly is key to maximizing results.
A well-designed protein supplement is not just convenient—it’s a powerful tool for recovery and growth.
Protein isn’t just fuel—it’s the foundation.
