What Is The Best Protein Powder For Muscle Recovery

Post Workout Nutrition : Avoid This Common Mistake

Why Whey? The Best Protein For Muscle Recovery

When it comes to post workout nutrition, everyone has their own take on it.

But most people agree on one thing.

Its essential.

Yes, regardless if youre training for a sport, bodybuilding, or are just a weekend warrior,;you should be optimizing your results with a post workout protein shake.

Today I want to talk about;post workout nutrition.

In particular, towards the end of this post, Ill be sharing a muscle building protein shake recipe that is super fast to prepare, when on-the-go.

If your goal is fat loss, try this post workout protein shake for weight loss.

What Does Protein Powder Do

Protein powders arent limited to repairing and building your damaged muscles after a heavy workout session. Its also for other vital bodily functions. It gives you a kick which makes you feel fuller for longer, reducing chances of you having a sweet tooth or snacks full of fat to fill your hunger void.

Protein powders are an immediate way to make sure that your body is nourished and healthy. Protein powders can be used for several reasons, depending on your lifestyle. It can be used by a normal person whos willing to lose some pounds, an athletic person who wants to improve his sports performance, or a muscular person willing to build his muscle mass. It can even be used for overall body wellness.

Best Protein Powder For Dietary Restrictions

BiPro BOLD Whey + Milk Protein Isolate

Price: $$$

BiPro specializes in protein supplements and has a wide range of protein powders. The BiPro BOLD is one of its best-reviewed products.

BiPro Bold is lactose-, gluten-, and hormone-free, as well as Orthodox Union Kosher certified. Its main ingredient is whey protein isolate, and each serving contains 23 g of protein.

This product also contains non-GMO coconut oil powder, which provides 2 g of healthful fats per serving. BiPro Bold only contains naturally sourced sweeteners and flavors.

  • Nutrition facts per serving: 23 g of protein, 2 g of healthy fats, 1 g of sugar
  • Available flavors: boldly bare, creamy vanilla, and chocolate milkshake
  • Protein source: 70% whey protein isolate, 30% milk protein isolate

MyProtein Impact Whey Protein

Price: $

MyProtein is a British company that has recently started supplying protein supplements to the United States. The Impact Whey Protein is one of their best-sellers.

This product contains 19 g of protein per serving, and each serving contains 100 calories. It has three sources of whey: whey protein concentrate, whey protein isolate, and hydrolyzed whey. These provide high-quality protein with minimal fat and sugar and speed up the absorption of protein, the makers say.

MyProtein recommends adding 25 g of this product to water or milk after a workout.

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How To Use Whey Protein

The best time to consume whey protein is before and after training. This way, your body will use the extra protein to build and repair muscle fibers. For optimal results, add dextrose, raw honey, fruits or other carb sources to your post-workout shake. After exercise, you need both protein and carbs to recover and function at your peak.

Nowadays, whey protein powders are available in a wide range of flavors. Add a scoop or two to homemade cookies, high-protein pancakes, low-carb muffins and other goodies. Consider replacing your go-to snacks with protein shakes.

Remember, healthy eating is anything but boring. You can build lean mass, lose fat and recover faster from training simply by increasing your protein intake.

References

Dymatize Iso 100 Hydrolyzed Whey Protein Powder

Best Protein Supplements for Bodybuilding Review in 2019

Perhaps the most comparable product in terms of availability and range of flavors to Optimum Nutrition, Dymatizes Iso 100 Hydrolyzed Whey Protein even has a Fruity Pebbles option. As in the cereal. And yes, it somehow tastes exactly like you remember Fruity Pebbles tasting when you were downing them watching Saturday-morning cartoons as a kid, but with less than one gram of sugar.

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Whole Foods Vs Protein Powder

You can meet your bodys daily protein requirements whether you drink shakes or eat only whole foods. However, they dont offer equal nutrition.

What you may find surprising is that shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods can offer a bigger nutritional punch.

What Happens During Recovery

Recovery is a crucial part of physical training. However, it is one of the most overlooked parts of the process. This is because most people do not understand the science behind it.

There is a lot of processes that are going on in your body during and after a workout, and we believe its important to know about them:

Protein Synthesis

This is a normal process that occurs after weight training. One study shows that after four hours of intensive weight training, protein synthesis can increase by as much as 50%. This is what makes your muscles grow and gives them the capacity to go the extra mile in the next workout. This can be further assisted by getting the best pre-workout supplement.

Muscle Fibers Rebuild

Advanced weightlifters need at least two days of break between intensive workout sessions to give their bodies enough time to recover muscle fibers. Staying hydrated and getting ample sleep helps to regrow muscle fibers, though there are various supplements to help muscle recovery, as well. It is also important to consume lean proteins, carbohydrates, or supplements after every workout, for the best results.

Lost Fluids Are Restored

Physical exercise causes the body to lose a lot of fluids through sweat. It is vital to properly hydrate yourself before and after your sessions to maintain proper levels of fluids in your body. During recovery, your bodily fluids will deliver nutrients to organs and muscles through the bloodstream.

Metabolic Removal of Waste Products

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Best Overall Protein Powder

Optimum Nutrition Gold Standard 100% Whey

Price: $

Optimum Nutrition specializes in protein supplements. The Gold Standard 100% Whey protein powder is one of their best-selling products.

This products main ingredient is whey protein isolate. Because this powder also contains whey protein concentrate, there are 24 grams of protein in a single serving.

People can mix the powder into liquid easily with either a shaker or a spoon. The company recommends mixing 1 scoop into 68 ounces of cold water or milk, for example.

  • Nutrition facts per serving: 24 g of protein, 0 g of fat, 1 g of sugar
  • Available flavors: Some include:

Are Some Protein Powders Better Than Others

BEST WHEY PROTEIN | HEALING WHEY PROTEIN | MUSCLE RECOVERY

Short answer, yes, but it will depend on your goals what ‘better’ means. There are some ingredients to swerve across the board according to Hope, though.

‘Be aware of added sugars, as they can unknowingly contribute to your total sugar intake. Where possible, opt for protein powders which are free from artificial sweeteners and flavourings, too.’

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Why Is Protein So Important For Women

Maintaining muscle mass and strength is important for your overall health, for preventing chronic diseases and for everyday movement, like lifting heavy objects.

High protein foods help to support exactly that and protein powders, in particular, offer bang for buck. ‘Your muscles are made up of amino acids, which are the building blocks of protein,’ explains Dr Stuart Gray from the University of Glasgow. ‘Powders deliver a huge amount of amino acids to the muscles.’

For busy women a protein powder can help us hit our protein goals without meal prepping every other evening or losing precious hours of sleep in the morning.

How Often Should You Drink Protein Shakes

Again, it really depends on you, your goals, your nutrition, and your activity levels.

Protein shakes are ideal for drinking around the time of your workout either before or after to promote recovery, or to snack on throughout the day in-between meals. Protein shakes should not replace meals entirely.

Your best bet is to hit up a qualified nutritionist particularly if you have health, performance, or aesthetic goals in mind to get the low-down on your daily optimum protein amount, plus how to get as much as you can from food sources and when to supplement with protein powder.

Something to pay mind to, regardless of your goals, is that you shouldnt eat too much protein in one sitting. It’s important to spread your intake throughout the day in order for your body to digest it, Xander Pipe, fitness nutrition coach and founder of meal delivery service The Key To Food, tells WH. If you eat too much in one sitting, it can place strain on your kidneys.’

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Best Protein Powder For Working Out

Dymatize ISO100 Hydrolyzed

Price: $$$

Dymatize specializes in supplements for workouts, and the ISO100 powder is one of their best-sellers.

Each serving contains 25 g of whey protein and 116 calories when mixed with water. This product is free from gluten, sugar, and fat, and it is suitable for vegetarians.

Dymatize recommends having 12 servings per day, each mixed with 58 oz of water, depending on the flavor.

  • Nutrition facts per serving: 25 g of protein, 0 g of fat, 0 g of sugar
  • Available flavors: gourmet vanilla, smooth banana, strawberry, cookies and cream, gourmet chocolate, fudge brownie, birthday cake, orange ice cream, chocolate peanut, chocolate coconut
  • Protein source: whey protein isolate

Kaged Muscle Kasein Protein Powder

Best Protein Powder: The Best Protein Powder for Gaining ...

Continue to build muscle while you get a good nights sleep. Amazon

We listed one of our favorite whey proteins above, so well take this opportunity to recommend our favorite casein powder. Kaged Muscles Kasein is made from 100% micellar casein isolate with 25 grams of protein and 4.75 grams of BCAAs per serving. Its manufactured using a state-of-the-art microfiltration process designed to preserve the proteins structural integrity and is designed to protect and build muscle as you sleep for enhanced recovery. Its best to consume this powder in a shake before hitting the sack, but you can also use this protein in your baking or mixed with a drop or two of milk to create more of a pudding-like dessert.

Best vegan protein powder: Garden of Life Raw Organic Protein

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Protein Powder Buyers Guide

Picking between the huge range of protein powders available is difficult, especially when each and every one of them makes grand promises about the effect they will have on you.

You might assume that all of them do the same job, but thats not the case. Coach spoke to Dr Daniel Fenton, clinical director and GP at London Doctors Clinic, about the differences between protein powders, how much price matters and whether they contain any ingredients you should be wary of. We then assessed the best protein powders out there using Fentons criteria and tasted them too so you have a better idea of what youre buying.

What are the key things people should look out for when choosing protein powder?

How much protein you obtain from each serving, the amino acid profile, the cost, taste and number of additives are a few key factors. I tend to focus on yield the actual amount of protein you obtain from each serving and amino acid profile.

I suggest you choose a low-fat, low-carbohydrate, high-protein powder. While you require all three to aid muscle development, balance is key.

The difference in protein content in various powders can be phenomenal. Do not simply pay for a brand name the proof is in the numbers. Look carefully at the concentration and type of included in the protein. Leucine has been shown to be one of the most important BCAAs so it should contain decent quantities.

What are the differences between the two main types of protein whey and casein?

How Bad Is Protein Powder For You

Whey protein is not bad for anyone, as long as it is used correctly. Protein powders have a high ‘bioavailability’, meaning your body can quickly absorb the protein found in the powder. Having protein powder as the only source of protein is a bad idea for sure, but having a shake a day when your body needs protein the most after workouts can help muscle protein synthesis, a.k.a. gains.

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How Much Protein Do You Need A Day

What is the right amount of protein is a constant source of debate among professionals but the consensus at the moment states that you’ll need to take anything between 1.8-2.2 grams of protein per body kilogram per day if you do rigorous training.;

The British Heart Foundation says “Most adults need around 0.75g of protein per kilo of body weight per day .” This is for people who don’t exercise regularly, only ‘exist’. Once you start exercising, you will need to up your protein intake, depending on how vigorous said exercising is, all the way to the aforementioned 1.8-2.2 grams per body kilo per day.

That said, most active adults should be able to get away with taking 1.2-1.5 grams of protein per body kilogram per day.

If you follow a rigorous bodybuilding regime, as well as taking enough protein, you should also make sure you include ample amount of healthy carbs in your diet.

What Are The Pros And Cons Of Using Protein Powder

The Best Protein for Recovery from Exercise, Stress and Trauma

On the plus side, protein powder offers a convenient way for you to up your protein intake. It can sometimes be difficult consuming your optimal level of protein through food alone , so protein powder is a nifty solution.

It doesnt require any forward prep or planning, it can be whipped into a shake and enjoyed on the go , and often its cheaper than stocking up on chicken breasts too.

As far as cons are concerned? The main one is that protein powder tends to lack the micronutrients that youd get were you eat a source of protein . This generally isnt a problem if you are getting all of your essential nutrients from food sources and using powder to boost protein intake in-between meals, but would be an issue if you were to supplement food with shakes.

If protein powder really doesn’t seem like the right choice for you , try to find other low-effort alternatives like Greek yoghurt with peanut butter and honey or boiled eggs. Whilst they might take slightly more forethought than protein powder and water/milk, they’re a fair whack quicker than cooking a steak.

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The Best Protein Powders

  • Fiber: 1g
  • Fat: 1.5g

With 18 available flavors and a decades-long track record of quality, Gold Standard Whey from Optimum Nutrition is your ally in the fight against mediocre protein. Reviewers love the authenticity of the flavorsâthey don’t all just taste the same.

Gold Standard won Bodybuilding.com’s protein and supplement of the year 13 times, and has serious credibility among athletes worldwide. It can be used for muscle building, performance, and recovery, as well as for staying lean. Other contenders have since entered the market, but Gold Standard Whey remains a solid nutritional choice with a lot of options.

One more awesome thing about Optimum Nutrition is it mixes so easily you can just stir it with a spoon. You don’t even need a shaker bottle . So you have zero excuse to skip your protein, even if all your shaker bottles are in the dishwasher.

  • Fiber: 1g
  • Fat: 2g

Dymatize ISO100 is an ultra-pure whey protein isolate that has been both filtered and blended with whey hydrolysate, creating a super-fast digesting and absorbing protein with peerless macros. It has had nearly all sugars, carbs, fats, and lactose removed, leaving almost nothing but pure muscle-building protein.*

Customers also rave about the great taste of this protein supplement. When you’re watching your calories, eating super clean, and avoiding junk food, it feels like a treatâbut one that takes you closer to your goals.

  • Fiber: 6g
  • Fat: 2g
  • Fiber: 0g
  • Fat: 2g
  • Fiber: 0g
  • Fat: 1g
  • Fiber: 0g
  • Fat: 1.5g

Post Workout Protein Shake For Muscle Gain Recipe:

Heres a sample of an on-the-go muscle building post workout shake recipe that will provide your body with the building blocks to grow lean muscle.

Some of these supplements are optional but if youre training hard with the goal of muscle gain, they can help.

The most important supplement in this post workout shake is the protein powder.

Other optional post;workout;supplements include:

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Types Of Protein Powder

The most common type of protein powder product will create a shake that contains protein and virtually nothing else. These are designed to fuel lean muscle growth following a workout, and so avoid extra carbs and sugars and keep the calories to a minimum to deliver on the lean part.

Mass gainer shakes go in the other direction and contain huge amounts of everything. They are high in calories and carbs as well as having more protein than a standard shake. People tend to use mass gainers during a period of bulking up, usually during the winter before cutting in the spring, a well-worn bodybuilding technique. A mass gainer is useful for those in serious physique training, but less so when youre just aiming for a higher protein intake each day.

Recovery shakes are another common option, and these are aimed more at endurance athletes who need a high amount of carbs and as well as protein to recover after their training sessions. Recovery shakes often also contain vitamins and minerals to support the immune system, and are popular with those who play team sports like football and rugby, as well as among runners, cyclists and swimmers.

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