Protein Shake Mistake #: Youre Selling Yourself Short
When it comes to protein powder, theres no such thing as cheap and cheerful. According to Baptie, if your shake contains a concentrate powder with a suspiciously low price and a long shelf life then youre forking out for something packed with fat and carbs. These are the best whey protein products you can buy.
Whey Isolate protein. Its a touch more expensive, but when it comes to powder you get what you pay for. Due to its long refinement processing, isolate will give you a higher quality protein without the unnecessary additives, says Baptie.
Not sure your current shake packs the right punch? Check one scoop of your powder contains at least 20-25 grams of protein. Drop below that and youll soon notice your wallet shrinking and belly fat bulging.
When You Consume Your Protein Actually Matters
If youre someone who drinks protein shakes in order to get enough protein to maximize your gym gains, you probably chug one right after your workouts. And while thats not a bad idea, theres an even more important rule when it comes to timing your protein intake: Its crucial to space out your protein intake throughout the day.
Protein is vital after a workout, Ansari says. But it is important for people to know that more is not necessarily better.
The amount of protein your muscles can absorb after working out varies, depending on factors like how much you exercised and your body composition, Ansari says. The Academy/DC/ACSM all recommend consuming 15 to 25 grams of protein within two hours after your workout to maximize MPS, while the ISSN recommends getting 20 to 40 grams .
If youre looking for an easy-to-remember rule, aim for something in the neighborhood of 20 to 30 grams of protein after a workout. So in terms of food, that could be a 7-ounce container of 2% fat plain Greek yogurt of protein a 4-ounce chicken breast or a scoop of protein powder.
How Teen Athletes Can Build Muscle With Protein
Reviewed May 2020
Eating protein doesn’t equal big muscles. Instead, muscle growth is a complex process that relies on adequate consumption of protein and calories, hormones the body produces, including human growth hormone and testosterone, and a healthy dose of physical activity.
Here are a few facts and tips to keep in mind before you amp up your protein in search of a new physique.
Work Builds Muscle
Although eating protein doesn’t build muscle on its own, the presence of protein in an athlete’s eating pattern is important. Believe it or not, when you exercise, such as lifting weights or running, some of your muscle cells break down. Protein from food helps repair this damage from exercising and builds up more muscle, making them stronger.
Strike a Balance
While protein is important for building new muscles, eating the right amount of protein is key. Consuming more protein than your body needs may translate to excess calories that must be stored, usually in the form of fat. Too little protein consumption means your body has to supply it itself, which can result in muscle breakdown and loss. When you eat a balanced diet that includes enough calories and carbohydrates, your body won’t use protein as a calorie source it will spare it to build muscles and repair them when needed.
How Much Protein Is Enough?
The Best Protein Sources
How much protein does your favorite food provide? Follow this chart to find out:
Beware of Protein Supplements
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How Much Protein Do I Need
In basic terms, you need protein to grow, and if you are serious about increasing muscle mass, you need 1-1.5 grams of protein per pound of body weight every day for maximum gains.
This protein can mostly come from whole foods such as chicken, red meat, fish, etc. Whatever you cannot get from these sources can be supplemented with protein powder.
There was a time not terribly long ago that sports supplements were not readily available. When I was starting out in the early 80s, there were only a few brands of protein powder, and most tasted like chalk. I had little money to spend, so I rarely used these supplements. I still made good progress just eating what my Mom was cooking, and probably more than my share of chocolate milk.
Lots of the bodybuilders from that era, including Arnold, grew plenty of muscle without protein powders. Do realize that even though steroids were also rampant in the upper echelon of the sport, protein is still the most important nutrient for building muscle. Steroids do not replace protein.
As you will see if you look at it, you would need to eat a boatload of meat and fish to meet your daily protein requirements. If you are a 200 lb bodybuilder, you need 200-300 grams of quality protein each day.
One ounce of chicken provides approximately 6 grams of protein. This is equal to 96 grams of protein per pound of chicken! You would need to eat 2-3 pounds of chicken each day just to get the protein necessary for maximum muscle growth.
Illegal Bodybuilding And Sports Supplements
UK drug regulator the Medicines and Healthcare products Regulatory Agency has warned people to be wary of buying illegal sports supplements, as they might contain dangerous ingredients that could cause kidney failure, seizures and heart problems.
An MHRA investigation found 84 illegal products, such as energy and “muscle-gain” products, were being sold containing dangerous ingredients such as steroids, stimulants and hormones.
Among products that were taken off the market was a steroid product called Celtic Dragon. This product left 2 men hospitalised with severe jaundice and liver damage.
David Carter, the MHRA’s manager of the borderline medicines section, says: “People need to be aware that buying illegal sports supplements can seriously damage your health.
“The products may claim to boost your energy or muscle, but they could contain unapproved ingredients that can cause kidney failure, heart problems or seizures.”
Even legal supplements can cause you harm. For example, if you’re taking any medicines as well as supplements, the supplements could stop the medicine working properly.
Always read the label and, if in doubt, talk to your pharmacist.
In addition, many health claims made about products, foods and medicines sold online aren’t proven.
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How Much Protein A Day To Build Muscle Bottom Line:
Well, if you want to grow your muscles, follow these rules:
This refers to people who work out and there are many factors that differ such as weight, muscle percentage, fats, age, genetics.
But these general rules will definitely help you increase your muscle mass.
If you want to build your muscles faster read more about the best natural bulking supplements:
Does Drinking Protein Shakes Help Build Muscle
Whey protein contains stacks of amino acids, which assists in the process of building muscles. During athletic activity, muscle fibres break down, and a quality protein powder such as Happy Ways whey protein range can help repair that damage, whilst simultaneously helping you to recover faster, allowing for easier workout sessions . Sounds like a win-win to us.
If youre looking to lean down, theres more good news multiple studies have found that when supplementing with whey protein and exercising, those trying to lose weight have better results, with more lean muscle and less body fat. Furthermore, their metabolism is improved too meaning more calories burned per day when compared to those who didnt exercise or supplement.
Its important to note that consuming protein shakes alone will not reap results such as weight loss or a more toned appearance this will only happen in conjunction with exercise and a balanced diet.
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Protein Shake Mistake #: Your Timing Is All Wrong
Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps working out when to take them can be just as important as what you’re taking.
When is the best time for a shake? Within an hour after your workout, says Parasiliti. Because theyre more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If youre looking to prime yourself before a workout then dont rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.
So How Much Whey Protein Do I Need
Your age, goals and weight are just a few factors that’ll determine how much protein you will need to build muscle. Not sure how much is enough? Our complete guide to protein will help.
It’s worth noting here, however, that the majority of your protein intake, and macronutrients in general, should come from your diet. Supplements are there to do just that: supplement. Real foods, for example, contain more nutrients, fibre and minerals and are far easier to digest.
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How To Calculate Protein Intake For Muscle Growth
To calculate the amount of protein you need to maximize muscle growth, multiply your bodyweight in pounds by 0.7. If you prefer metric, multiply your bodyweight in kilograms by 1.6.
|230 lb||167 grams|
It is worth pointing out that the researchers dont rule out the possibility that a higher protein intake may be beneficial.
Given that the confidence interval of this estimate spanned from 1.03 to 2.20, it may be prudent to recommend approximately 2.2 grams of protein per kilogram of bodyweight per day for those seeking to maximise resistance training-induced gains in fat-free mass.
In other words, they think that the muscle-building benefits of protein plateau at around 0.7 grams per pound of bodyweight per day.
But, they acknowledge that there may be a small benefit to eating more around 1 gram per pound of bodyweight per day, or 2.2 grams per kilogram.
What Is The Optimal Amount Of Proteins
The optimal amount of proteins is about 0.5 gr per pound when we talk about a healthy adult.
Being physically active requires more proteins, of course.
So if you want to retain your muscles and allow your metabolism to function normally you need to intake about 0.5 gr of protein per pound.
your weight x 0.5 gr = daily protein requirements to retain your muscles
Example: If you weigh 120 pounds you need 120×0.5 gr= 60 gr.
So, you need 60 gr of proteins a day if you want to retain the muscles you have.
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Why Protein Powder Is The Best Supplement For Building Muscle
If you’re looking to build muscle, you’re not sedentary. You need to work out, probably vigorously, with weights. Depending on your physical size, age, health, activity level, and goals, you’ll likely need more protein than what the average American consumes.
For context, The Dietary Reference Intakeâthe recommended amount of protein per dayâis 0.36 grams of protein per pound of body weight. It’s easy for a 160-pound American to get 57 grams of protein from his or her food in a day. That’s the bare minimum recommended for a sedentary person to avoid a protein deficiency.
Those numbers get much higher for people who want to build muscle.
Based on some clinical studies, the general guideline has been to consume 1 gram of protein per pound of bodyweight to gain or maintain muscle. That works out to be about 160 grams for a 160-pound person, a good deal more than the DRI’s suggested 57 grams for the same size person.
If you ate 2 eggs, 1 cup of yogurt, 2 glasses of whole milk, a chicken salad sandwich, 2 servings of string cheese, and 5 ounces of grilled salmon in a day, you’d tally about 124 grams of protein, still 46 grams shy of the optimum amount needed to build muscle.
That’s why protein powder is considered by most exercise physiologists and sports nutritionists to be the best supplement to take for building muscle.
Do I Need A Protein Supplement To Build Muscle
Q: I am 56, 5’10” and weigh 160, in good physical condition, lift 3 times a week but want to add more muscle. Will taking whey protein and amino acids help achieve this?-Don, Las Vegas, Nevada
A: It depends on who you ask.
If you were to ask any supplement company, they would tell you without reservation that their protein supplement, amino acids, or other latest greatest supplement guaranteed to put muscle on the skinniest guy will work wonders. According to them, youll gain pounds of muscle, melt pounds of fat, and be stronger overnight.
Truth be told, though, the best muscle-building substance that you can put into your body is… Wait for it FOOD!
Yes, food. The food that you eat provides you with all of the building blocks, energy resources, and nutrients that your body needs to recover and reconstruct your muscles into larger, stronger versions of their previous selves. Just try to include some kind of protein in every meal, and you should get enough nutrients to gain some muscle.
Because if you think about it, protein supplements, such as whey powder, are merely food. Their real benefit is that they concentrate the nutrients that are key in building muscles.
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Protein Shake Mistake #: It’s Not Just About The Shake
It’s easy to poke fun at Jim Bro and his cronies chugging their third protein shake of the day, but know that they’re doing it for the sake of their strength. That doesn’t mean three shakes a day will work for you you can source the same amount of protein from a protein bar. Try to stick to one shake a day and vary your protein sources, even if you’re double-dipping in whey or vegan protein. Just make sure you look at the ingredients list.
“When youre looking for protein bars its important to consider the amount of saturated fats in each bar. Bars which contain more than 5g per 100g is considered high in saturated fats, explains Jenna Hope, , MSc, BSc . Additionally, whilst these bars are a convenient source of protein, many of them are made using artificial and highly processed ingredients.”
Protein bars “should be viewed as a convenient protein source or an alternative to a chocolate bar rather than a healthy snack, explains Hope. The artificial sweeteners can also contribute to cravings for sweet foods. Where possible opt for protein bars which contain fibre and natural ingredients.”
The Muscle Full Effect
How much protein we should actually consume in one serving is a subject of debate by scientists. Most believe that around 20 to 25 grams of protein is the optimal amount for maximising muscle protein synthesis.
Anything greater than this is thought to be used for energy or excreted in our urine.
The point at which maximum muscle protein synthesis has been achieved in our muscles has been termed the “muscle full effect“. The idea is that muscle protein synthesis is only elevated for around 90-120 minutes after ingesting protein, before it returns to normal.
This is even despite amino acids continuing to be available in the blood stream, stimulating muscle protein synthesis further.
This has led some people to suggest that there is a finite amount of protein that the muscle can use in one sitting, and that we should let blood amino acid levels return to baseline levels before the next meal.
This observation came from research investigating whey protein. Whey protein is unique in that its amino acid levels appear and peak within the bloodstream rapidly and for only a short time following ingestion. Whey is considered a “fast-acting” protein.
But research has also shown that milk protein causes a sustained muscle protein synthesis due to a slower release of amino acids. This throws the short-term muscle full hypothesis into question.
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Whey And Muscle Building
MayoClinic.com says, there is good evidence whey protein increases muscle mass and muscle strength. Whey protein powder is a complete protein, which means all the amino acids — the building blocks of protein — you need for protein to do its work are present. One key amino acid is leucine, which plays a vital role in promoting muscle building and growth. Athletes, including body builders, favor whey protein powder for this reason but research has shown that whey is for everyone. For example, the leucine in whey was singled out as the most important factor that helped a group of elderly people stop losing muscle mass in a 2008 Australian study. When they added simple resistance training, their muscles went through the same processes that athletes experience in terms of muscle building.
How To Use Protein Powder To Lose Weight Or Gain Muscle
Want to drop pounds or get stronger? Protein powder could be your secret weapon
Want to know why to use protein powder to lose weight or gain muscle? Youre in the right place.
First thing’s first: if you’re doing resistance training exercise, your muscles need protein long-chain amino acid molecules, that are part of most of our cells. As the building-blocks of the body, protein is a an macronutrient that is essential for growth and repair, as well as keeping us healthy. Too little protein, and our muscles are unable to maintain their health and grow weak, undergoing a process known as atrophy.
Most adults need around 0.75g of protein per kilo of body weight per day – that’s about two portions of meat, fish, nuts or tofu per day. If you’re undergoing a resistance training program, you might need more protein to build an increasing amount of muscle.
We can get all the protein we need from food, explains health and lifestyle coach Ryan Hodgson, but protein powders are an easy option for people on the go, and a way to get a good serving of protein with less of the other macro nutrients like carbs and fats.
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