Can Your Bench Press Still Go Up Without Protein Powder?

A bench press is specialized equipment designed to train and develop your muscles. It consists of a bench inside a power rack. To use a bench press, lie on the bench, lower the weight to your chest, and then lift the weight up until your arms are locked. The bench press is commonly used in the gym to strengthen upper body muscles such as pectorals, deltoids and triceps. Although protein powders can promote significant muscle growth, and thereby, increase your bench press, many body builders worry about the side effects associated with the consumption of whey and other protein powders, which include low blood pressure, reduced blood sugar levels, kidney damage, bloating and bone loss.

Bench Press Diet

Your diet plays an important role in promoting muscle growth. Forty percent of your calories should come from proteins, 30 percent from carbohydrates and another 30 percent from fat, according to the website Bench-Press-Techniques.com. This would amount to 200 grams of protein, 67 grams of fat and 150 grams of carbohydrates for a 2,000-calorie diet. Protein powder is a popular form of high protein used by professional body builders and amateurs to improve their bench press.

Food Alternatives

There are several alternatives to protein powders that may help you increase your bench press and build muscles. Tuna and shrimp are examples of foods that are rich in proteins, but low in carbohydrates. These animal foods contain complete proteins that have all the amino acids required for strengthening your muscles. Egg whites and low-fat cottage cheese can also be a good alternative to protein powders. However, you should remember that while one scoop of 100 percent whey powder provides about 21 grams of protein, a 7-ounce serving of tuna provides almost 42 grams of protein, and a 4-ounce serving of shrimp provides about 18 grams of protein. One large egg white, on the other hand, provides only 4 grams of protein, and 1/2 cup of low-fat cottage cheese provides about 12 grams of protein.

Amino Acid Supplements

You may also consider taking branched chain amino acid supplements to promote muscle recovery, increase lean mass, and to prevent injuries during bench pressing, according to a study published in the July 2009 issue of the "Journal of the International Society of Sports Nutrition." The supplements are available as tablets and capsules, and in a variety of combinations. Consult a doctor before taking any supplements to avoid possible side effects and to determine the type and dosage that will work for you.

Tips

Remember that like protein powders, excessive consumption of amino acid supplements and other high protein foods may also lead to side effects such as bloating and indigestion. Make the transition gradually, and more importantly, listen to your body and talk to your nutritionist.