The “Whey Chug” Trick That Makes Getting Enough Protein Effortless

December 22, 2020 | 44 Comments

get enough protein
Bottom line: you need enough protein to build an impressive physique.

If you think you can build an impressive physique without a decent amount of protein, then you’re just fooling yourself.

Show me someone who’s built a lean and muscular physique on a super low protein diet and I’ll Paypal you $100 right now. Seriously.

And protein’s awesome.

Some of the tastiest foods on this planet are protein…like steak.

Don’t like steak? Well then…fuck you.

Just kidding ,we can still be friends.

Protein helps you build muscle, gain strength, and maintain muscle while losing fat.

In the end, it’s absolutely crucial if you want a lean and muscular physique.

But if you look at the average person’s diet, you’ll notice that they typically overeat in carbs and fats but don’t get enough protein.

Think doughnuts for breakfast, Subway for lunch and burger and fries for dinner….that’s a lot of carbs and fats but not too much protein.

A lot of the problems found in western diets today can be eliminated if people simply upped their protein intake and decreased carbs and fats a bit.

Do you find it hard to get enough protein?

One of the biggest complaints I get from people I coach and who use my diets is that they find it hard to get enough protein in their diet.

I typically recommend at least 0.7 grams of protein per pound of body weight when trying to build muscle or lose fat.

This isn’t a ton, especially when compared to the 1-1.5 gram rule most bodybuilders and fitness models use.

But I get it.

For example, if you weigh 180 pounds, you would need 126 grams of protein per day, using the 0.7 gram rule.

For most, 126 grams of protein isn’t something that just naturally happens on a daily basis.

This is why I recommend using something I like to call the whey chug.

Introducing the “whey chug” trick

So what is the whey chug?

It’s pretty simple.

The whey chug trick is where you use a whey protein powder to hit the majority of your daily protein intake.

Gram for gram, protein powder is one of the easiest and fastest ways to get a lot of high quality protein.

For those wondering, this is the protein powder I’m using right now.

Dec 2020 update: I’m now using this protein powder. Much fewer “filler” ingredients and easier on my stomach. 

Just 2 scoops will usually give you about 50 grams of protein and 250 calories, so if you do that 2 times per day, you’re already at 100 grams of protein for the day and only 500 calories.

If you look back at our previous example with the 180 pound guy, this means you only need 26 more grams of protein to hit your 126 gram goal which you’re pretty much guaranteed to hit at this point.

And if you’re wondering why it’s called “whey chugs” it’s because I like to to throw 2 scoops of whey into a bottle, shake it up and simply chug it.

I really don’t care too much how my protein powder tastes so I just chug it down to get it over with.

Whey chugs make dieting 267% easier

hit your macros dat analogy
Once you get your protein requirements covered, the rest of your diet becomes much more easier to hit. Get it? Darts. “Hitting” a bullseye. Haha…I’m funny. Image source

Okay I made up 267% but when you incorporate whey chugs into your diet, it makes everything so much easier.

You’ll no longer stress out about getting enough protein and tracking all other aspects of your diet will become a breeze.

And what I’ve found is that once you get enough protein and nail that down for the day, all other aspects of your diet naturally fall into place.

Technically, you can replace the whey with something like chicken breasts but I like protein powders for the convenience factor.

But isn’t whey protein powder bad for you? What about all those artificial sweeteners?

At this point, one of the main concerns you probably have is if the large amounts of protein powder are going to negatively affect your health.

In short, no.

I know a lot of people have concerns about the impact protein powders can have on the kidney and I know even more people freak out about the artificial sweeteners (specifically aspartame) used to sweeten the protein powder.

To be honest, people need to worry more about how shitty their current diet is than the possible side effects of eating more protein. There have been many studies (including this one) that have shown high protein diets to have no negative effects on the individual.

But obviously if you have any current kidney problems, you should stay away from high protein diets.

And as for the artificial sweeteners, you really have nothing to worry about. There haven’t been any studies that show that artificial sweeteners are bad for you.

Yeah yeah, I know there are a bunch of articles that say otherwise, but conclusions in those articles and studies only prove correlation not causation between artificial sweetener consumption and weight gain/bad health.

Not to mention the fact that most people in those studies are already overweight and unhealthy (e.g. the fat dude who orders a diet coke with his double bacon cheeseburger and extra large French fries).

Bottom line: Don’t worry about artificial sweeteners but if you’re really paranoid about the effects of aspartame, pick a protein powder that uses Stevia.

Make life easy, use whey chugs!

Look man, I’m not forcing you to use whey chugs.

But it’ a really great option for guys who have trouble getting enough protein through normal means.

Also remember, that whey chugs only cover your protein numbers.

Whey protein in itself has very little in terms of micronutrients.

So you still need to make sure you get your fruits, veggies, and follow the 80/20 rule (80% healthy, unprocessed foods…20% whatever you want to eat).

What are your thoughts on whey chugs? How do you hit your protein numbers? Let me know in the comments below.

44 Comments - Leave Your Thoughts

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  1. Losing weight is freaking hard as can be, especially with so much information out there on the right way or wrong way to lose fat. Foods we can’t eat, exercises we gotta do, it’s enough to drive somebody crazy.

    It ain’t just about eating less and moving more or counting calories and weighing all your food. Sure, that stuff works for a little bit but it only gets you so far and then once you stop that diet you just gain it all back (and usually extra weight!). My wife and I lost right around 115 pounds (between the 2 of us) in just under 3 months and it’s all about a life change. Starving yourself, doing cardio till you drop and popping diet pills don’t work and it never will.

    1. Hi, Steve!

      Actually… it is not about eating “less” and doing cardio till you drop. Nope.
      I’m not going to explain a lot here because it would take too long, but, in general:

      1- Eating less for a long period takes your body to the “red alert” stage. That means you start to storage fat, ’cause your body understands you lack of food/energy and it wants to have a little bit of energy to survive in the future. So, everything you eat in that stage: Boom! Fat

      1.1- It does not HELP! Only when the person weighst TOO much. And it only lasts so far. It does not help because you slow down your metabolism. Meaning: a really slow fat burning machine to produce energy for your body.
      1.2- It freaking burns your freaking muscles! Meaning: Much les muscle to maintain, much less energy to burn (or fat) to maintain yourself alive and beating. Your muscles will be your best friend when you’re burning fat and energy all day. Think about it: Muscles is more expensive to maintain (in energy terms) than fat.
      1.3- Conclusion on point 1: Try to eat as much energy as you spend while you build muscle (without forgeting the protein rate) or, if you want to lose fat and maintain those muscles as you get lean try to do a hipocaloric diet 5 days a week (hipocaloric means less energy than the one you spend, but it does not mean you are eating less!) and then hit your metabolism 2 days a week doing a hipercaloric day! This will boost your metabolism, telling your body to not stop it, for there is energy whenever you want.
      MIX IT with point 2 and you are in your way to a lean body, with enough muscle (I like to call it Athletic look – like the one from David by Miquelangelo)

      2- Don’t waste time (HOURSSS) in full cardio workouts. Seriously, it’ll just get you frustrated and stop workingout: SO much effort for SO few results. Build and train your muscles. Run for super sprints that last seconds, not hours.

      2.1 – Try to make full body weighting. Use your own body, you don’t need machines. Exercises that uses a lot of muscles: Push ups, pull ups, squats, sprint, shoulder press (stading, please), train your abs the correct way (hang up and lift your legs or lay on your feet and elbows, with your hip and back alined, stay one minute). One day on, one day off. In 30 minutes you can do 5 exercises that involves tryining all your muscles. Then rest the whole next day (although you can walk and go to the beach or mountain to have fun while your muscles recover and burn extra energy). Think this way: as your muscles recover, they burn energy, and they get it from what you eat or what you already have in hipocaloric days (fat) – and they are burning for almost 36-48 hours. Those more than your 1-2 hours cardio workout.
      2.2 -Training HiiT is ultra useful. Once or twice a week, 20 mins per session. You can’t miss it! Search for info about HIIT.

      3 -. Move more. Do it for fun. Do it for competition with your partner (Uhu! I walked 2000 steps more than you today MUAHAHAH). Do it four your sake, omg. You work on a place that is 3 floors up? Freaking go upSTAIRS and forget the lifter. Go ALWAYS downSTAIRS, even if you live in a 9 floor. Come on, getting those stairs down is incredibly easy and gets you closer to the “steps goal of the day”. Are you taking the tube/subway cause you work far enough that walking is too “time-expensive”? OK, take the stairs to go out! ALWAYS. You are taking the car? Well, try to park on a little far away from the workplace. Go to the cinema on your own feet. Go to the park with your children by bike or just walk! Buy some rollers and get your dog with you so your poor animal runs a little everyday. Or take your partner and practice some nice movements with the rollers as you visit your neighbourhood on wheels (extrashort, but wheels at the end)

      I ended up writing too much (I broke my vow). I like too much talking about this. Damn.

      I hope it helps,
      see you Steve!

  2. Hey Keith,

    Thanks for another great and to the point article. I find that to keep up with my protein intakes, I either eat a load crap of meat/fish or eat like a normal person + chug some whey, just like you said.

    However I try to avoid drinking protein powders every single day, as I feel there’s too much chemistry in those. Do you find that you have to drink one every single day or do you balance it out by eating more protein from natural sources?

    Also, I’m wondering what made you switch from the Pro Grade Protein to this one?

    All the best man!

    1. Too much chemistry?

      I know what you’re saying but I have no problem getting having someone get the majority of their protein intake from whey. The protein quality from whey is actually superior to a lot of foods.

      I haven”t used prograde in over a year, just a personal choice but nothing wrong with it and i think they’ve raised their prices.

      1. No but like I said I can’t gain wait through eating and got a future doctors appointment to do blood work to see if it is my thyroid and if not then I just have an extremely high metabolism I’m 26 weighing at 135 lbs so I’m pretty much trying to gain weight by gaining muscle not to much like a severe body builder but something slim and muscular like Stephen smell and such

  3. I have a question about your ‘2 scoops of protein powder’ part.

    I’m currently on my bulk up for 2 months and I’m drinking my protein powder twice a day; once before sleep, the other one after exercise. Basically I’m already taking four meals a day so I thought only one scoop per each drink was enough.

    I guess the difference between me and your suggestion is that you take 2 scoops at once, while I’ve been separating the same amount for twice. Which option is the better choice for protein intake??

    1. it doesn’t need to be 2 scoops. I just used that as an example. But I find 2 scoops to be pretty easy to stomach.

      Take whatever you need and is the easiest to help you hit your goals.

  4. Just tried the whey chug today, 4 scoops, 16oz of chocolate milk, a pack of rice cakes. Looking forward to some pizza tonight!

  5. I’ve tried hitting my protein mark before with just meats, eggs and beans. I wouldn’t say it’s hard, but it sure isn’t cost effective for me.

    I agree with the whey chug, simply so I don’t have to eat 20+ oz of meat a day to hit my goal.

    I really appreciate your articles, it’s put in simple terms and at the same time it’s thought provoking. I never really thought twice about looking into the actual studies behind these fitness/health claims.

  6. hello Keith,

    i am using beef protein Carnivore as my protein shakes, can i just find all my protein from the shakes only?
    per scoop of it has 2.5 gr creatine tho. what does it do and is it good if i take lots of it?

    ty much!

    1. That’s a bit too much creatine if you’re going to take more than 2-3 scoops per day. I suggest getting a powder without creatine mono added and just take the creatine seperately.

  7. Hi keith im 15 years old and today i wanted to buy whey protein in a shop near the city when i asked if i cna get this he started talking about thta i shouldnt take supplements cause i am not old enough and it can negatively affect my body which is still in growth so he offered a weight gainer powder instead of whey protein which excels in carbohydrates more than protrins i told him ill come tomorrow and decide what do you think i should take?

    1. damn you’re extremely young. While wheey wont hurt you, you really dont need it at your age. Focus on eating more whole foods first.

  8. Good reminder on the importance of getting the right ratio of protein to bodyweight, and reminded me I need to be better at tracking my food intake. Thanks!

  9. totally starting this tomorrow! I never get enough protein… Damn the carbs for being so yummy and tricking my brain into wanting to eat them all day

  10. Hey, so I have to admit I was quite blind to the importance of nutrition when trying to slim down or tone up until I recently stumbled upon your articles and a few others. I always just relied on running, cycling, squats and ab workouts to stay in shape, and just kept the calorie intake down whatever way I could. I don’t eat red meat, so I know my protein intake is low. I want to start taking my fitness more seriously and I know that protein shakes seem to be the way to go, but I was hoping to get an insight to how intensely you need to be working out to make sure that the protein doesn’t just get stored as fat? I’ve been told drinking them leads to weight gain unless you’re lifting weights etc(?) But I’m more of a cardio lover and tend run rather than lift. But I really want to tone my stomach this summer as well as improve my fitness level, so would u recommend protein supplements for me? And also should they replace meals? I’m an 18 and a girl btw in case that’s important…

    1. protein won’t get stored as fat even if you don’t workout.

      It will only get stored as fat if it puts you in a calorie surplus. Protein powder is no different than eating a piece of meat, so if it helps you get your protein in cases you wouldn’t have, then great.

  11. I do this with pure whey as well as hemp powder both from bobs red mill, kinda costly, but has fewer calories and nothing added to it. It doesn’t taste all that great, but they are the healthiest protein powders to use.

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