Why You Might Consider A Protein Shake
Let’s be clear: protein shakes are not typically a necessity. “In general, people who eat a wide variety of foods are meeting their protein needs,” Brooklyn-based registered dietitian nutritionist Maya Feller tells Health. “With protein, more does not always mean better.” Different people have different protein needs, and this is something that should be worked out with a doctor. According to Feller, individuals who are particularly active and looking to gain muscle may benefit from a protein shake with 20-25 grams of protein, while those looking to supplement their diet with additional protein can potentially benefit from a shake with 12-20 grams of protein.
Kimberly Gomer, RD, LDN, director of Nutrition at Pritikin Longevity Center, stresses that protein shakes should not be consumed as meal replacements with the goal of weight loss. “The only time we say a good quality protein shake is a win is when our client needs immediate repair to their musclemostly a heavier-weight workoutor if someone needs to gain weight,” she says.
But protein alone isn’t enough to refuel post workout. “Carbs and protein are equally important for muscle recovery,” adds Kim Rose, a Florida-based registered dietitian nutritionist. So if you don’t have time for a full meal, try pairing a protein shake with a healthy carbohydrate to balance it out, suggests registered dietitian Lauren Hubert.
Add Vitamin D3 Carnitine And Creatine
Scientists have mixed other nutrients with leucine as well. A study published in the 2017 volume of Nutrition and Metabolism tested a supplement featuring vitamin D3, carnitine, creatine and leucine in healthy older adults.
Participants received the unique mix, carnitine or a placebo each day for eight weeks. Subjects in the supplement group gained 2 pounds of lean muscle compared those in the placebo group. The supplement also increased the subjects’ lower leg strength.
The researchers also collected safety data in this study. In general, the subjects didn’t experience side effects. Carnitine increased blood pressure compared to a placebo. However, this finding appears spurious, as carnitine usually lowers blood pressure.
Strategy : Eat A Whole Foods Diet
A healthy, well-designed diet rich in nutrient-dense whole foods becomes the best way to build muscle. Even if you can do everything else correctly , if you arent making food a high priority, you wont get optimal muscle-building results.
The ideal diet to build muscle includes plenty of antioxidant-rich, low-sugar plant foods combined with anti-inflammatory wild-caught fish, walnuts, chia seeds, and other foods rich in protein and healthy fats.
Researchers note that weight training can increase the short-term inflammatory responsewhile improving inflammation long-term. The omega-3 fatty acids in wild-caught fish and fish oil can help better manage that inflammatory responseso you experience better post-exercise recovery while reducing symptoms like soreness.
MaxLiving Core and Advanced Plans include plenty of antioxidant-rich, anti-inflammatory, nutrient-dense foods to get and stay lean, muscular, and healthy.
On workout days, focus more on the Core Plan, which includes more protein to build muscle it also includes more healthy carbohydrate options. On non-workout days, stick with the Advanced Plan, which includes plenty of healthy dietary fat.
If you prefer, you can keep the Core or Advanced plan consistently, but juxtaposing both plans might be optimal if you want to gain muscle.
On the Core Plan during workout days, youll want to focus on:
On the Advanced Plan , youll want to focus on:
Best Weight Loss And Muscle Gain Shake Recipe
This recipe will be similar to our standard chocolate and vanilla recipes with a few differences. Namely, it will include a few extra ingredients aimed toward keeping us full longer and helping boost metabolism to burn a little extra fat.
To do this, we want to avoid any sugary milks whatsoever. We are also going to add almonds to keep us fuller longer, and cinnamon which has been shown to suppress appetite, regulate blood sugar levels, and speed up metabolism.
- Add 6-8 ounces of unsweetened almond milk.
- Add 1 heaping scoop of vanilla or unflavored whey protein powder.
- Add 1 cup of almonds
- Add 1 cup of ice.Add extra ice for texture.
- Add collagen peptides for extra protein.Or, any other nutrient boosters you regularly buy such as leafy greens, a superfood mix, mct oil, chia seeds, maca root powder, collagen peptides, flax seeds, spirulina, or coconut oil.
- Add 1 teaspoon of cinnamon.
- Blend for 8-10 second and enjoy!
Best Healthy Protein Shake Recipes To Gain Muscle
Check the top 5 easy protein shake recipes to gain muscle, for both women and men. These homemade protein shakes blend Greek yogurt, almond milk, peanut butter, whey protein powder, fruit, and ice, creating a healthy and delicious meal in a glass. These healthy shakes are packed with the nutrients you need to gain muscle: protein, vitamins, and minerals. Low-carb protein shakes are great to drink before or after a workout, for breakfast or for meal replacement. Protein shakes recipes work for both muscle gain and fat loss.
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Heres How To Build Muscle Naturally
If you want to build muscle, you hit the gym 4-5 times a week, most likely lifting heavy weights, followed by chugging a hulking protein shake. You fuel-up on foods like egg whites and skinless chicken breast at meals and snacks.
At least thats what you might imagine if you visit any nearby gym and observe the focused, muscular men and women determined to get strong as if that was their favorite hobby.
The truth is that to build muscleand maintain strengthrequires the balancing of several physiological aspects.
When someone says they want to gain weight, they typically mean they want to build muscle and lose fat, but finding that balance can become a challenge.
At the same time, inactive adults have a 3-8% loss of muscle massevery decade. Along with muscle loss comes a decreased resting metabolic rate and fat accumulation. The result: You lose muscle and gain fat.
But that fate isnt inevitable. You can reverse that deterioration with resistance training. Studies show even among older women with sarcopenic obesity , 16 weeks of resistance training improved weight loss, muscle strength, and functional capacity.
In other words, nearly everyone can lift weights to gain muscle provided you do it safely, with proper form, and with optimal weight levels.
Why It Is Better To Get Your Protein From Natural Sources Rather Than Protein Powder
It is better to get protein from foods than protein powder because having a natural source of protein comes with other essential nutrients that are typically lacking in powders.
Many powders also contain hidden additives, sugars, sweeteners, flavorings, and colors.
Eating whole foods for protein provides you with disease-preventing antioxidants, vitamins, dietary fiber, and minerals.
Risk reduction for heart problems and cancer are linked to eating protein-rich foods.
Foods with protein also have substances that promote satiety and digestive health.
Whole foods dont have the negative effects that some protein shakes can have, such as nutrient deficiencies, gastrointestinal distress, headaches, nausea, or bloating.
Protein powder is a convenient and simple source of high-quality protein but its preferable that you get all your protein from whole foods instead.
If youre a vegetarian or vegan, there are plenty of plant foods that have high amounts of protein, such as sweet potatoes, spinach, broccoli, quinoa, wild rice, spirulina, chia seeds, hempseed, amaranth, and green peas.
If you want to use powder, look at this article I wrote about the best plant-based protein powders.
Now that weve looked into the science behind protein shakes, let me share my favorite healthy protein shakes with you.
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The Epidemiology Of Sarcopenia
The authors of the International Classification of Disease manual recognize sarcopenia as a specific, age-related disease. Treatment has cost health care providers nearly $20 billion every year of this century. Epidemiologists focus on three components of sarcopenia: muscle mass, muscle strength and physical function. Muscle mass remains the most important of these components.
At age 30, you begin losing 1 pound of muscle mass every two years. By age 80, up to 50 percent of all older adults will meet the criteria for sarcopenia. Many of these people have chronic disease. Sarcopenia appears in 15 to 50 percent of cancer patients, 30 to 45 percent of liver failure patients and 60 to 70 percent of other critically ill patients, according to a 2016 review in Nutrition in Clinical Practice.
How Your Body Uses Protein
When you eat protein, your digestive system breaks it down into smaller components called amino acids. Your body then uses these amino acids to build new lean muscle. But all protein foods and protein supplements aren’t created equal when it comes to amino acids.
Some are complete proteins, meaning they contain all of the amino acids your body can’t make on its own , while others are incomplete proteins, which means they’re missing some of those essential amino acids.
According to a February 2016 report published in the Journal of Nutrition, the amino acid composition of the protein makes a difference in which is the best for lean muscle gain. The report notes that different types of protein are digested and absorbed at different rates. That, along with the overall quality of the protein, determines how much effect the protein has on building and preserving lean muscle mass.
Priority #: Whey Protein Powder
Recommended Product: GNC Pro Performance 100 Whey Protein
Why it made the list: Whey tops the list of mass-gain supplements because its the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids . Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.
How to maximize its effects: Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Also, consider taking 20-40 grams of whey immediately upon waking every morning to kick-start muscle growth. Your best bet is to choose a whey powder that contains whey protein hydrolysates or whey protein isolate.
Get It: Pick up the GNC Pro Performance 100 Whey Protein at Amazon
Vega Sport Vegan Protein Powder
This is one of the best protein supplements for muscle gain. If you want to consume products of animal origin, such as this support from Vega Sport. The blend of peas, pumpkin, organic sunflower seeds, and alfalfa is vegan certified and delivers 30 grams of protein per serving.
- Xanthan gum
How to use it?
Shake or mix Vega Sport Protein after training. Store in a cool, dry place, away from direct light. Vega Sport Protein vessels may include a ventilated inner seal holes are a feature of the inner seal. The recommended dose is 1 scoop per day.
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Muscletech Nitrotech Protein Powder
MuscleTechs NitroTech whey protein is your golden ticket for bodybuilding athletes looking to gain weight, strength, and performance. This is the best protein powder for lean muscle and the best protein powder to gain muscle and lose weight. It is praised by bodybuilders and was created by researchers who wanted to develop a product that would provide superior muscle gain and strength-enhancing benefits compared to normal whey proteins. These things make it to the list of best supplements for building muscles.
MuscleTech NitroTech Pure Whey Protein provides 30 g of 100% premium whey protein, mainly whey protein peptides and whey protein isolate. 5 g of glutamine and precursor, 6.8 g of BCAA amine plus a dose of 3 g of clinically studied creatine monohydrate HPLC tested in each serving.
Furthermore, multi-phase filtration, cold filtered, reduces grease, lactose, and impurities without heat, acid, or salt.
- 30 grams of protein per serving, Mainly whey protein isolates and whey peptides,
- 5 g of glutamine and its precursor,
- 6.8 g of BCAA amino acids and
- A dose of 3 grams of creatine monohydrate.
How to Use It?
Mix 1 serving with 4 to 6 ounces or 2 servings with 8 to 12 oz of cold water or skim milk in a glass or shaker cup. Use between meals and after exercise. Drink 8 to 10 glasses of water daily. For maximum results, eat 4 scoops of nitro tech every week for at least six weeks.
Serious Mass Weight Gainer Protein Powder
Serious Mass is the definitive formula and one of the best protein powders to gain weight. With 1250 calories per serving and 50 grams of protein to promote muscle recovery, this powder is ideal after exercise and between meals to shake them to achieve your goals. This is also the best protein powder for lean muscle.
Serious Mass gives you the tools you need to recharge your weight and helps you develop the physique youve always wanted. You can use it before meals, after weight training, and before bed. It is available in 5 flavors like chocolate, banana, Chocolate Peanut Butter, Strawberry, and Vanilla.
- 50 Grams of Protein per Serving
- Over 252 Grams of Carbohydrates per Serving
- You can use it before bedtime, before meals, and after training
- Available in 5 different flavors.
- 25 Vitamins & Minerals Plus Creatine & Glutamine
How to Use It?
In a large blender, add two scoops of serious mass to 24 ounces of cold water or milk.
- Add ice and other ingredients if desired.
- Cover and mix at high speed for 45 to 60 seconds or until blended.
- It may be beneficial for new users to start with half of service daily for the first week, gradually increasing to one or more full-service several times a day.
- Store in a cool, dry place.
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Ascent Native Fuel Whey Protein Powder
The Ascent was developed to improve athletic performance naturally. It is one of the least processed whey protein available today with Zero artificial ingredients. Rapidly digested and perfect for taking after your workout, which is why it is the best protein powder for lean muscle.
Ascent strives to use the best real food ingredients and improve muscle health and performance. The rest is up to you, and we believe that the best is yet to come.
You get 25 grams of protein per scoop with 5.7g of naturally occurring BCAAs.
- Natural Flavors
How to Use It?
Ascent is quick for better mixing of proteins. Add 1 scoop powder to your beverage and stir, shake and mix as desired. For a thin texture, use 8 or more fluid ounces drinks. For thicker textures, use 4 to 4 fluid ounces.
The Symptoms Of Sarcopenia
A 2019 report in the journal Age and Ageing gives the latest guidelines for diagnosing sarcopenia. Doctors look for decreases in muscle size, feelings of muscle weakness, loss of endurance, poor balance, difficulty managing stairs, loss of appetite and an inability to properly convert nutrients to muscle. Most important, they listen to people describe losing their ability to function.
Read more:Signs & Symptoms of Muscle Wasting
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The Best Protein Powders 2021 And What To Look For When Buying Protein Powder
While few, if any, amateur athletes need protein powder to support their exercise regime, it can be a highly convenient way to ensure you have all the fuel required to repair and build muscle after a workout.
However, picking between the huge range of protein powders available is difficult. We spoke to Dr Daniel Fenton, GP and clinical director at London Doctors Clinic, about what people should look out for when choosing a protein powder. , but here are the key things to consider when selecting your powder.
First, check the amount of protein you get per serving thats the key number. Then compare the concentration and profile of . You want a complete source of protein that contains the nine essential amino acids, ideally with a good-sized portion of leucine. Check the amount of carbohydrates, fats and sugars in the powder. These need to be in line with your general approach to your diet. Finally, scout the ingredient list carefully for additives like thickeners, preservatives, sweeteners and fillers. Generally, the fewer of these the better.
The Consequences Of Sarcopenia
Men over 50 face an uphill battle managing the symptoms of sarcopenia. Yet even more serious problems lie ahead, according to a 2017 paper in Aging Clinical and Experimental Research. These problems include a risk of physical frailty and a loss of life quality. Over time, sarcopenia leads to functional impairment and premature death.
Read more:45-Year-Old Men’s Health Issues
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How We Choose The Best Protein Powders
Our team of fitness editors, athletes, and nutrition advisors helped select the candidates for the best protein powders for every goal based on nutritional quality, taste, value, and customer feedback.
To choose our top picks, we took it a step further and used the following criteria:
- Customer Ratings and Reviews: Our customers take their protein very seriously, and they let us know through their purchases, ratings, and feedback. Every protein on this list has thousands of enthusiastic reviews and top ratings backing it up.
- Formula: Sure, the amount of protein in a serving of a powder matters. But more important is how it’s produced, the macronutrient profile, and the track record of the manufacturer. It’s important to trust your protein!
- Flavor: If a protein doesn’t taste good, you probably aren’t going to stick with it regardless of how “good for you” it might be. Life’s too short to drink bad-tasting or chalky protein.
- Value: The lowest priced protein isn’t always the best value! All of our best proteins factor in the price per serving.