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?
Pea Protein For Lean Muscle
Pea protein powder is made by extracting the protein from yellow peas.
It is made by isolating the protein from ground yellow peas, forming a beige powder.
Pea protein is not only a very high quality protein, but it is also a very good source of iron and is 100% vegan.
It is gluten free and doesnt contain any of the main food allergens peanuts, tree nuts, eggs, fish, shellfish, cows milk, wheat and soy.
What Are Protein Shakes
A protein shake is a dietary supplement. Typically, it consists of protein powder mixed with water, milk, or a milk substitute. Depending on the manufacturer, the beverage may contain other ingredients such as flavorings, vitamins, and branched-chain amino acids .
Protein powders are available to the general public to buy and make at home with a shaker or blender. Alternatively, a person can purchase ready-to-drink shakes that they can consume when convenient.
People may choose protein shakes for several reasons, including the below.
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Today We Learn Which Protein Is The Clear
Many people consider whey to be the hands-down, gram-for-gram winner in the world of protein powders. Quick digestion, high branched-chain amino acid content, great effects on protein synthesisits hard to debate the billing. But unlike boxing managers who duck some fighters for fear of an upset, were not afraid of a little competition. As such, were tossing all four of the top proteins into the ring for a no-holds-barred, fact-by-fact fight for the ages.
You, the huddled masses yearning to be ripped, crave an authoritative protein champ. Like fight fans, you probably have your loyalties. Some of the old troops who long for the days of Ali and Frazier might still be clinging to egg white protein for their fix. Others might be fond of the new-school science that favors casein, whose steady Oscar de la Hoya-like reliability has been enough to fortify their physiques. And then there are those of you who are starting to root for the underdog. Despite its less-than-impressive ring record, soylike a surging contenderis a protein on the rise and has scored some impressive victories of late. But like the great Marciano, wheys dominance in this division of sports nutrition has been unrivaled, until now.
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What Types Of Protein Powder Are There
Powders enable people to quickly and easily consume this essential macro, and there are varieties on the market to match almost every dietary preference, food allergy, or flavor inclination.
But as Robert Wildman, Ph.D., RD, co-author of the textbook “Sports and Fitness Nutrition,” says in his article “How to Pick the Perfect Protein Powder,” “Not all are created equal. There are several protein supplement types to choose from, each with their own unique aspects and potential benefits.”
Whey concentrate is the most popular form of protein powder, because it’s easy to find, mixes well, and gets absorbed quickly. It is usually between 70-80 percent protein, with the rest of the mass coming from carbs, fats, and moisture. It can also be used before or after exercise and as a protein-rich snack between meals.
Whey isolate has little to no fats and carbs, and is usually around 85 percent protein. It is absorbed very quickly, making it a good choice immediately before and after physical exercise. It is also usually among the lowest-calorie protein powders
Whey hydrolysate is a supplement that has been partially broken down before you drink it. Your body is able to quickly absorb it to immediately start rebuilding damaged muscle tissue.
Casein is a popular choice for a nighttime protein drink because your body absorbs it more slowly than whey. Whereas whey gets absorbed in as little as 20 minutes, casein takes more like 3-4 hours.
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Will Protein Make Me Gain Weight
Too many calories from any source can make you gain weight. If you want to gain muscle, you will likely see the number on the scale increase.
Muscle tissue holds water while fat does not this is why you might see changes in your body composition but not see weight loss. Too much protein more than your body needs can be stored as fat for later usage and also lead to weight gain.
Choosing The Right Protein Powder
Choosing the right protein powder to suit your specific training regime and goals can be a total nightmare, even to an industry professional.
As you may already realize, there are so many different types of protein powder on the market, it becomes very confusing.
If you have absolutely no idea what you are looking for and how protein works it makes the process even harder.
When choosing protein powder, the first thing you need to establish is your goals.
In this case you want the best protein powder for lean muscle, right?
You should then take into consideration any intolerance you may have to certain products eg: soy, dairy.
The first thing you need to you need to know is that taking protein powder alone is not going to transform your body one way or another.
To achieve your desired body goals you need to pair this with a well balanceddiet, tailored to your goals, and consistent training regime help you reach your goals.
With a well balanced diet and consistent training, the right protein powder will definitely help you to reach your goals.
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Is Protein Powder Safe During Or After Pregnancy
Research has shown that proper protein powder supplementation during pregnancy is not only safe, but can improve fetal growth, increase birth weight and height, and decrease the number of low-weight births.
However, because everyone’s body is different and the body’s protein requirement changes throughout the pregnancy, consultations with a physician are highly recommended.
Once your baby is born, you need extra calories, usually at least 200-500 per day, to maintain milk production. In terms of protein, the USDA’s recommended daily allowance for nursing mothers is a minimum of 71 grams, but again, this doesn’t take the differences in body types and activity levels into account.
If you decide to start exercising again after your child is born, you may very well benefit from having some supplemental protein, says Sheila Dugan, MD, a consultant on the Bodybuilding.com BodyFit Elite program Jamie Eason’s Post-Pregnancy Fitness Trainer.
“Ideally, you get your macronutrients from real food and whole foods,” Dr. Dugan says. “But if you aren’t able to, for a variety of reasons, you can supplement with a shake, you can use protein powder in baking, and there are other ways to make sure that you’re getting that crucial nutrient.”
How Do You Make A Protein Shake
A few years back, the most important thing to prioritize in a shake recipe was hiding the awful taste of the protein. Not any longer! Today, you can just mix a scoop with water in a shaker bottle, and more often than not, it’ll taste great.
But that’s not your only option. In the place of water, you could use milk, almond milk, or any other fluid that matches up with your goals. You could also blend it with fruit, nut butters, vegetables, or anything else that will keep your taste buds entertained and your body fueled with the nutrients it needs to stay healthy. Our “50 Best Protein Shake and Smoothie Recipes” give you dozens of options, to match specific goals and situations, like when you’re looking for a solid breakfast, to gain or lose weight, or just to add more nutrients and flavor to your life.
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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.
How Much Protein Should I Take To Lose Weight
The amount that we’ve advocated throughout this guide, 1.0-1.25 grams per pound of body weight per day, works just as well for weight loss as it does for weight gain. If you’re otherwise restricting your calories, it’s even more important to make sure you get enough protein!
You can use Bodybuilding.com’s calculator to estimate how much protein to consume every day, and the calorie and macronutrient calculator for added information about what your overall diet should look like.
To get maximum body-composition and appetite-management benefits, consume 20-40 grams of high-quality protein every few hours, rather than having just one or two massive meals a day.
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Is It Safe To Take Protein Powder Every Day
Yes, it is definitely okay to take protein powder supplements every day. Its safe and even more effective if you do take it on a daily routine.
If you do choose to take it every day, you should make sure to take a maximum of 1-3 scoops per day.
Dont swerve from the recommended daily dosages on the product labels. And if youre worried about a protein powder having negative effects on your health, always consult your doctor first.
But you should also remember that protein powder is at its heart a supplement not something that is meant to replace a balanced diet.
You cant replace meals with protein shakes, and it certainly wont help you to gain lean muscle mass if you arent getting sufficient nutrients from regular food.
Gold Standard Whey Protein
Optimum Nutritions Gold Standard whey powder is 100% whey blend protein concentrate, isolate, and peptides. Its a high-protein blend with BCAAs and comes in 11 delicious flavors.
This is a decent, high-quality instant shake mix designed to be taken any time of the day for muscle gains. Its also the most awarded and one of the best-selling protein powders currently on the market.
Gold Standard Whey Protein Specs
Each 1-scoop serving of Gold Standard protein powder contains the following: 120 calories 3g carbs 1.5g fat
Benefits and Features of Gold Standard Whey Protein
This formula features branded-chain amino acids for faster protein muscle synthesis. It also has added calcium content, which supports bone health, as well as potassium and iron nutritional value.
Customers enjoy this protein powder for its natural ingredients that are tested and free of banned substances. You can get in flavors like double rich chocolate, delicious strawberry, French vanilla, chocolate mint, and many more.
Pros of Gold Standard Whey Protein
Helps with muscle growth and recovery Includes BCAAs and Glutamine
Cons of Gold Standard Whey Protein
Contains allergens Relatively high in cholesterol content
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What Is The Best Protein Powder For Losing Weight
Simply getting enough protein is more important than which variety you choose. However, if your dietary preferences allow it, whey is tough to beat.
This fast-digesting protein supplement has been shown to positively impact the hunger hormones in your gut, the appetite control center in your brain, and to have a helpful impact on blood glucose levels, which has a positive impact on appetite and, in turn, on weight loss. Check out our guide to the best protein powders for weight loss for more suggestions.
Reviewed by: Douglas Kalman, Ph.D., R.D. and Susan Hewlings, Ph.D., R.D.
Whey Protein Isolate By Thorne
At number four on our list of the best protein powders for muscle gain is the super health-focused protein isolate from Thorne Research.
Thorne is well known in the sporting community for being focused on purity, health, and well-being, delivering scientific solutions to push your performance further.
And they dont disappoint with their proprietary protein blend. Each serving provides 21g of high-quality protein with flavors and sweeteners from 100% natural sources.
Whats in Thornes Protein Isolate?
Thorne believes in keeping things simple so uses 100% whey protein isolate as their protein source. Lets take a closer look at the ingredients and nutritional information:
NSF Certified for Professional Use
Thorne Research has partnered with an incredible array of professional sports and teams, including the MLB, NHL, NFL, and even the UFC. Their dedication to quality, performance, and testing has helped them build an impressive reputation in the competitive world.
When using a Thorne product, you can rest assured that youre only consuming safe, essential, NSF-certified ingredients that have been tested for over 200 banned substances.
Why Choose Thorne?
Trusted by professional athletes across the globe, Thornes protein powder is ideal for the super health-conscious competitors out there.
Packed with natural ingredients, its one of the best mixes for people with sensitive digestion.
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One Of The Most Popular Forms Is Soy Protein
Soy protein contains all nine essential amino acids and has been shown to increase muscle mass and decrease body fat when combined with resistance training.
Soy also increases insulin sensitivity which helps regulate blood sugar levels, one key factor in helping prevent diabetes! Plus, soy products are naturally cholesterol-free, low in saturated fats, high in fiber, rich in vitamins A & C as well as calcium.
Best Protein Powders For Muscle Gain In 2021
Many people assume they wont need a protein powder to start gaining muscle.
That is until theyve spent day after day pumping iron with no results to show for it.
You can put in an endless amount of time at the gym in an effort to gain muscle, but without the necessary components, you wont have much success. Dont forget, the food and nutrients you take in can play a huge role in your physical development, including building strong muscles.
Bodybuilders recommend increasing your protein intake to carve up a huge physique. To maximize your growth potential, youll need to supplement with protein powder. Thankfully, there are a number of brands that give you exactly what you need to push further.
In this article, well talk about how protein plays a vital role in the muscle-building process when to take protein powder and finish it off with a list of the best protein powders for muscle gain.
What Are The Health Benefits Of Whey Protein
If you have been asking the question What are the health benefits of whey protein? You may have already heard that it is a great source of amino acids and can also be consumed as an easy and cost-effective snack or meal replacement. This is the main reason why whey protein has become one of the most popular sports nutrition supplements today, especially among athletes and bodybuilders. Aside from its many benefits, whey protein is also very convenient to consume.10
But did you know that aside from providing essential amino acids, whey protein also helps in weight loss? It has been proven by recent studies that consuming whey protein regularly can help you burn more calories and even help in losing weight. Whey is commonly used in weight loss programs because it promotes digestion and absorption of food easier.11 The benefits of whey protein benefits that it can give to a person depending on the person taking them. Although there are reports that say whey protein is not really that helpful in losing weight, they are still considered to be beneficial since it contains amino acids that can improve metabolism and digestion.12
Should I Take Protein After Working Out
The idea of an “anabolic window,” or a small period of time post-workout when protein foods will translate more directly into gains, has been popular among bodybuilders for decades. However, recent research suggests that it’s not as short, or as important, as once thought.
“Even if you delay your post-workout meal for a couple of hours, your body is still using the amino acids from your pre-workout meal to stimulate maximal growth and recovery,” explains Krissy Kendall, Ph.D., in the article “Is the Anabolic Window Real?” “It certainly doesn’t hurt to throw back a shake immediately after your workout, but you can still gain a substantial amount of strength and size even when delaying post-workout nutrition.”
However, especially if you tend to train in a fasted state, where you haven’t eaten for several hours before training, there’s an argument for having that shake as quickly as possible after training.
“If the ritual of having a shake right after exercise helps you remember, then do it!” recommends Douglas Kalman, Ph.D., in Bodybuilding.com’s Foundations of Fitness Nutrition Course. “If you can have both a shake and a solid meal in that so-called ‘anabolic window,’ all the better. By contrast, waiting for several hours doesn’t offer any benefits.”
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