Are You Getting Enough Protein
So the current daily reference intake of protein is 50g, while the recommended dietary allowance suggests that you should eat a modest 0.8g of protein daily per kg of bodyweight. If you’re not already aware, let us be the first to tell you: that’s not enough to really pack on muscle.
Elite athletes eat around 2g per kg every day, says Dr Karen Reid, a sports science nutritionist who’s worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. Thats when youre sore, when youre breaking down muscle fibres and creating new structures. And damage plus fuel equals growth. After 12 weeks, she recommends scaling back to between 1.2g and 1.6g per kilo.
What Are The Best Sources Of Protein For Building Muscle
Now, heres the tricky part!
When prepping a High Protein Diet Plan for Muscle Gain, dont just stuff your meals with proteins. You also need carbs and fat. While protein intake fuels muscle growth, carbs are the bodys source of energy.
Thus, it offers your body the energy it needs to ramp up workout productivity. When these macros are in balance, real results start rolling in.
Try including a protein source in each meal of your Muscle Building Diet Plan. This will get you the carved fit physique you so desire.
Here are some of our top recommendations of the best protein sources for building muscle. Some of these offer a long list of choices for flavoring to add a tasty twist to your muscle-pumping diet.
Muscle Pharm Combat Protein Powder 5lbs Cookies And Cream
WPI digests rapidly and is, gram for gram, the highest available yield of protein. Closest to whole food and contains real subfractions. Highly bioavailable and allowed by most individuals, egg albumen is high in BCAA and arginine, giving to hormone production and muscle building.Broken into faster-absorbing peptides, this rapidly infuses muscle-building amino acids. The BCAAs l-leucine l-valine maintain, and l-isoleucine, repair, and build muscle tissue. L-leucine has been advised to support protein synthesis and muscle growth. L-Glutamine has been surmised to support active immune systems. Some suggest L-Glutamine helps with recovery. Combined with Glutamine, it also fortifies muscle-building. It digests slowly, infusing essential amino acids over several hours. Studies show this may protect muscle tissue. Best whey protein peptides for excellent muscle building.100% Whey no added active ingredients. Delivers superior absorption, digestibility, and mixability. Each scoop serves up 24g of ultra-premium protein that supplies 5.5g of BCAAs and 4g of glutamine and precursor.
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Is 100 Grams Of Protein Enough To Build Muscle
It will actually depend on your current body weight and activity levels.
According to the American College of Sports Medicine, you should be eating 0.5 to 0.8 grams per pound of body weight. But that holds true only if you actively take part in strength and endurance training.
For instance, if you weigh 120 pounds, you should be eating 60-96 grams of protein each day. It is not hard to hit that goal by dividing the protein intake into meals and snacks.
So, if you really take care of your diet and break down your meals properly, you should be able to meet your protein requirements pretty easily.
Hydrolyzed Whey Protein Isolate
Whey protein is a great way of adding protein to your diet. It is a quick and easy to make a tasty protein shake. It is one of the best sources of protein for lean muscles as whey protein are low in carbs, low in fat and full of protein and BCAAs. The reason that protein shakes are popular is mainly because it is extremely difficult to hit your protein target by just eating whole foods such as chicken breast.
That being said, you should not rely on protein shakes to hit your protein target. You should get the majority of your protein from whole foods and use this as a supplement rather than a meal replacement.
One study suggests hydrolyzed whey protein isolate powder may be best for bodybuilders and athletes with lean muscle tissue who want to maintain or add more lean muscle mass because it has a greater amount of leucinean amino acid linked to increasing lean muscle sizethan other types of whey supplements. Plus, according to research in Molecular Nutrition & Food Research, hydrolyzed whey helps reduce markers of inflammation that are associated with increased risk for several chronic diseases.
It also has BCAAs in it which is great for a post-workout shake. In terms of the taste, it tastes great for whey protein and mixes well without lumps. All in all, this is one of the best protein for lean muscle gain.
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.
What Are Good Sources Of Protein
There’s two main types of protein sources:
- Animal-based protein sources
- Plant-based protein sources
What’s better for muscle growth?
Well, research has indicated that animal-based protein sources are generally better for protein synthesis and growth than plant-based protein sources.
And as explained in this extensive literature review from the Journal of Nutrition, there’s two reasons for this:
So clearly, based on the criteria I discussed earlier, we can see that animal-based protein sources are the better option for muscle growth.
BUT – to be clear this does not mean that you cant maximize growth if you only ingest plant-based proteins!
You can, and many vegans/vegetarians have successfully done so. However, in order to do so, theres a few things youll have to implement which Ill cover later in this article.
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What Are The Different Types Of Protein Powders
Protein powders can come from animal or plant sources, but both types contain at least one of the following three categories of proteinâand often, all three.
Protein Concentrates: Concentrates contain 60-80 percent protein. The remainder of the concentrate is made of fats and carbohydrates. This is the most common and easy-to-produce type of protein.
Protein Isolates: Isolates are a highly filtered type of protein that contains 90-95 percent pure protein that’s been stripped of fats, carbs, and, in the case of whey isolate, nearly all traces of lactose. For those searching for a lean and ultra-pure protein, isolates are often the way to go.
Protein Hydrolysates: To create a protein hydrolysate, manufacturers partially break down or “pre-digest” in order to make it easier to digest and absorb.
In addition to these categories, you’ll see proteins from numerous sources, including:
Whey protein: The most popular protein on the market, whey is a complete protein, meaning that all nine amino acids necessary for protein synthesis are present. The three branched-chain amino acidsâleucine, isoleucine, and valineâare found in high concentrations in whey protein. Whey protein is a fast-absorbing protein and can be digested in as little as 20 minutes for whey protein hydrolysates. This makes it ideal for post-workout recovery.
Is It Possible To Consume Too Much Protein
Its possible to consume too much of any nutrient and what our body doesnt need to burn for energy, it will store.
Our kidneys are involved in the processing of the protein in our diet, and extremely high levels of protein can be harmful over time. However, studies show that up to 3.5g/kg bodyweight per day does not cause negative side effects.4
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If youre concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
1. Table, M. . Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids . National Academy Press: Washington, DC, USA.
2. Nutritiondata.self.com. 2020.SELF Nutrition Data | Food Facts, Information & Calorie Calculator. Available at: < https://nutritiondata.self.com/> .
3. Rieu, I.,Balage, M.,Sornet, C., Giraudet, C., Pujos, E., Grizard, J., & Dardevet, D. . Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. The Journal of physiology, 575, 305-315.
4. Astrup, A. . The satiating power of proteina key to obesity prevention?.
Talking and writing about food and fitness is at the heart of Claires ethos as she loves to use her experience to help others meet their health and wellness goals.
Find out more about Claires experience here.
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What Is The Best Protein Source For Building Muscle
The best choice of protein source for building muscle is, without question, a hot topic in Sport Nutrition. Sport scientists, dieticians and nutritionists alike are often posed the following two questions:
Do proteins from dairy, meat, and plant sources differ in their capacity to promote muscle growth during resistance exercise training?
And if so, which is best?
Before we answer these questions let’s discuss the best approach to tackling these questions.
A look inside the laboratory
The best science behind the most effective protein source for building muscle is based on data generated from carefully controlled and somewhat sophisticated laboratory studies. These studies usually involve strength-trained volunteers ingesting a single source of protein soon after a one-off weight-lifting workout. Simultaneously, skilled researchers apply what is called stable isotopic tracer methodology. This technique involves slowly pumping labelled isotopes consisting of synthetic amino acids directly into one forearm vein, serial blood sampling from the other and the collection of muscle biopsies, usually from the easily accessible vastus lateralis muscle. With access to specialized analytical instruments, not to mention technical expertise, this laboratory approach allows for the determination of muscle protein synthesis the gold standard for measuring the muscle building response to a given protein source.
What does the science tell us?
How Long Does Protein Powder Last For
In terms of using protein powder, the effects may last for 24 hours, or they might just last a half-day. Depending on the product youre using, it will have different intensity/effects.
But when it comes to shelf life, most protein powders last between 10 and 20 months.
Those with little to no added preservatives or artificial substances probably wont last as long as those with additives. If you use expired protein powders, you run the risk of bacterial growth.
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What Protein Is Not Good For You
Well, eating good proteins is crucial in your pursuit of healthy muscle gain without harming your body.
Some of the common habits that can actually be ruining your health include having proteins through processed meats and grain-fed red meats.
Both these types have a high saturated fat content thats bad for your overall health.
Also, dont overdo high-fat cheese. Instead, choose low-fat dairy protein intake in moderation with other dietary sources of protein.
Protein Misconceptions And Reality
While the popularity of dietary protein has increased over the past decade or longer, largely because of its role in muscle health, there are still some in the media, clinical practice, and within academia that perpetuate certain risks associated with the protein content of balanced mixed-diets for healthy adults. Common criticisms of greater protein intakes, or with the types of foods dietary protein is derived from, include the potential for detrimental effects of protein on bone, renal function, low-grade inflammation, cardiometabolic disease, and cancer risk. These concerns are generally unfounded with regard to the protein content of the diet and are antithetical to contemporary published data . Their persistence, however, and the mislabeling of health detriments to protein itself, as opposed to the whole foods which contribute protein to the overall diet, may underlie lower dietary intakes and thereby contribute to suboptimal muscle integrity. While these associations have been corrected in the scientific literature, other concerns do warrant thoughtful consideration and should be debated in the context of whole foods rather than just ascribing protein foods to labels of non-dairy animal,dairy, and plant, without consideration of the other nutrients these foods provide and their possible links to health and disease .
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Does The Source Of Your Protein Matter
Experts agree that the quality of the protein is just as important as the quantity. Protein can come from a variety of foods, including animal and plant sources, as well as supplemental sources . But Calder says the sources that are most effective for building muscle are those that contain all of the essential amino acids.
These foods are known as complete proteins, and they include:
- whey protein concentrate
Moreno adds: “Plant proteins are great for their nutrient power and do contribute amino acids to your dietbut they are not the most ideal or efficient path to muscle protein synthesis. You’d have to consume much more beans by weight than beef to get the same muscle growth.”
While Calder advises prioritizing those whole food sources of protein, she adds that high-quality supplements can be used to increase your intake when necessary. However, it’s crucial to keep in mind that many commercial protein powders are chock-full of artificial sweeteners, as well as other additives and preservativesin other words, not all of them are created equal. If you like to make shakes on-the-go, or simply want a portable source to help boost your protein intake, Moreno suggests finding a grass-fed whey protein.
Also, Calder is adamant that while consuming higher amounts of protein can help, exercise also plays a key role in your muscle-building efforts.
What Foods To Avoid When Building Muscle
Well, in general, cut all processed and fried foods from your diet. Plus, decrease your intake of alcohol to free antioxidants for muscle recovery instead of being used for alcohol metabolization.
Additionally, cut out refined flours and ice cream, which are just empty calories without much benefit.
Artificial sweeteners and high sugar breakfast cereals are also not going to benefit your muscle health.
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They Are An Excellent Source Of Natural Protein
Whey proteins are more natural than mass gainers, creatine, and other forms of protein powders. These are derived from milk and its products that makes them the best source of protein. It has plenty of different kinds of amino acids that cannot be produced by our body in its normal course of action. This is why whey proteins are used widely by different bodybuilders, athletes, and other people aiming to get a strong body.
Timing Your Protein For Muscle Gain
While any of these protein powders makes a good choice for helping you make muscle gains, what may be most important is the timing of your protein supplement. Muscle building is at its peak 30 to 45 minutes after you finish your workout.
To get the gains you want, NASM recommends you get 6 grams of essential amino acids, which translates into about 18 grams of whey protein, plus 35 grams of carbs immediately following your workout. This means you need to mix your protein powder with some carbs to get the most benefit.
Add your protein powder of choice to a cup of milk or blend it with 100 percent fruit juice and a banana to get what you need and gain the most benefits.
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Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
Thats why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Plant Based Protein Sources
If youre a vegetarian, vegan, or simply looking to incorporate more plant-based sources of protein into your diet, you have plenty of options.
Most plant sources of protein by themselves are incomplete forms of protein. In order to form a complete protein one with all of the essential amino acids youll need to combine two of the following plant protein sources.
The Best Protein Powders
- Fiber: 1g
- Fat: 1.5g
With a variety of 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: 0g