Protein & Mass Gainers

What is protein powder?

Protein powder is a supplement that concentrates protein from natural sources such as milk, beef and plants into an easy-to-mix powder that helps you reach your daily protein needs. The International Society of Sports Nutrition states that protein supplements are a practical way to ensure you get enough high-quality protein, even though you can get it from food.

Benefits of protein for muscle building

Protein supplements combined with resistance training increase muscle mass and strength, according to a 2018 meta-analysis in the British Journal of Sports Medicine covering 49 trials and 1,863 participants:

• More muscle mass: an extra 0.30 kg of fat-free mass on average.
• More strength: an extra 2.49 kg on average in one-repetition maximum strength.
• The right amount: benefits increase up to about 1.6 grams per kilogram of body weight per day.

A newer 2022 meta-analysis of 74 trials confirmed that 1.6 grams per kilogram per day or more with resistance training increases muscle mass in adults under 65, and that 1.2 to 1.59 grams is enough for those over 65.

Types of protein powder

Protein types differ in their source and digestion speed, and your choice depends on your goal and diet:

Whey protein

A fast-digesting protein from milk and the most popular choice for building muscle. Favorites include Optimum Nutrition Gold Standard 100% Whey and Basix Whey.

Whey isolate protein

Whey that is filtered further, giving more protein with less fat and lactose per serving. Favorites include Dymatize ISO 100, one of our best-selling protein products.

Beef protein

Protein extracted from beef instead of milk, and all the beef protein products we carry are halal, such as Basix Clear Beef.

Plant protein

Protein from plant sources that suits vegetarians, and a 2018 meta-analysis found soy protein gives similar gains to animal protein in strength and muscle mass with resistance training.

How much protein do you need per day?

The International Society of Sports Nutrition recommends 1.4 to 2.0 grams of protein per kilogram of body weight per day for people who exercise regularly:

When to take protein

Spread your protein across your meals through the day, as this matters more than the timing of a single serving:

• Per serving: 20 to 40 grams of protein every 3 to 4 hours, according to the International Society of Sports Nutrition.
• For the best muscle-building results: about 0.4 grams per kilogram of your body weight per meal, across at least 4 meals a day.
• After training: within 2 hours of finishing your workout.
• Before bed: 30 to 40 grams of slow-digesting casein protein.

You can also add your daily creatine dose to your protein shake.

Protein for bulking: protein powder vs mass gainer

Protein powder covers your protein needs with relatively few calories, while a mass gainer combines protein with carbohydrates for more calories per serving, making it the best fit if you find it hard to gain weight from food alone. To gain weight with more muscle and less fat, a 2019 scientific review recommends that you:

• Eat about 10% to 20% more calories than your daily needs.
• Aim to gain 0.25% to 0.5% of your body weight per week as a beginner or intermediate.
• Eat 1.6 to 2.2 grams of protein per kilogram per day.

Popular mass gainers include Optimum Nutrition Serious Mass, Dymatize Super Mass Gainer and Basix Total Gainer.

Is protein safe?

Yes, protein is safe at recommended intakes, and scientific evidence does not support common beliefs about its harms:

• Does protein harm the kidneys? No. A 2018 meta-analysis of 28 studies and 1,358 healthy adult participants found that 1.5 grams per kilogram per day or more did not change kidney function.
• Are high protein intakes harmful? No. In a one-year study, resistance-trained men ate 3.32 grams per kilogram per day for about 6 months with no harmful effects on blood lipids or liver and kidney function.

Best protein for muscle building by goal

Frequently asked questions

Does protein make you gain weight?

Your weight depends on your total daily calories, and protein powder adds relatively few calories, so it suits both muscle building and cutting. If your goal is to gain weight, choose a mass gainer.

What is the best protein for building muscle?

The best protein is the one that fits your goal and diet, and whey and whey isolate are the most popular for building muscle. Our best sellers include Dymatize ISO 100, Optimum Nutrition Gold Standard and Basix Whey.

How much does protein cost, and are there offers?

Protein prices vary by type and size, and you will find each product's up-to-date price on its page, with regular offers on protein and mass gainers.

Where can I buy original protein in Saudi Arabia?

From Extreme Nutrition, one of the largest supplement store chains in Saudi Arabia, with top global brands such as Optimum Nutrition, Dymatize, Basix, Nutrex and other global brands, where all our products are original. Order online or visit your nearest store from our branches in Saudi Arabia.

How can I make sure my protein is original?

Buy from a trusted store, and make sure the product is registered with the Saudi Food and Drug Authority (SFDA), the seal is intact, and the batch number and expiry date are clear. All our products are registered with the SFDA.

Why buy protein from Extreme Nutrition?

• Competitive prices and regular offers.
• Fast delivery across Saudi Arabia.
• Branches across Riyadh, Jeddah, Makkah and the Eastern Province: Dammam, Khobar and Al-Ahsa.