Dr. Jockers Functional Nutrition

Are Protein Powders Healthy? (This May Surprise You!)

Feb 20, 2026
They dig into how different protein powders affect metabolism and insulin response. Leucine’s role in triggering muscle protein synthesis gets a focused breakdown. Whey is highlighted for muscle building while collagen and bone broth are framed for gut, joint, and skin support. Plant proteins, amino acid blends, and who should or should not use powders are also explored.
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INSIGHT

Leucine Controls Muscle Protein Synthesis

  • Leucine is the key amino acid that triggers muscle protein synthesis and most people need ~2–3 g per meal.
  • Hitting ~30 g of protein per meal usually meets the leucine threshold for an average person.
INSIGHT

Protein Amounts Scale With Body Size

  • Most common proteins contain ~8–10% leucine, so ~30 g protein per meal typically gives the leucine threshold.
  • Lighter individuals need slightly less protein per meal to reach leucine levels.
ADVICE

Prefer Grass‑Fed Whey For Muscle Gain

  • Use whey protein for muscle building because it contains ~11% leucine and stimulates synthesis efficiently.
  • Choose high-quality grass-fed or organic whey and avoid it if you have a dairy/whey allergy.
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