When To Take Protein Powder

What Is The Best Protein Powder To Use

Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)

With literally thousands of different protein powders on the market to choose from, this can quickly become a confusing choice.

Especially when every company out there is hyping their product up as the best option available and giving an endless list of reasons as to why youll make better gains with their powder as opposed to another.

However, heres the simple truth when it comes to selecting a protein powder for your diet

As long as youre consuming enough total protein for the day as a whole and from a variety of sources, the specific type of protein powder you use is not going to make any noticeable difference to your bottom line results.

This is because ALL forms of protein are ultimately broken down into their individual amino acid building blocks, and youll easily be getting enough of all the different aminos your body needs to max out its muscle building capabilities over any given day assuming sufficient protein quantity/variety is present.

Yes, certain types of protein powder like whey or egg are technically superior to certain other types such as brown rice or soy due to their superior amino acid profile on a gram for gram basis, but the differences in quality gradually become less and less important as the total amount of protein you consume throughout the day increases.

For that reason, the particular type of protein powder that you use is really up to you and primarily just comes down to the issues of taste, texture and cost.

3)Cellucor COR-Performance Whey

Protein Powders Are Convenient But Unnecessary For Most

If you are a healthy adult considering supplementation, you should determine whether your goal is to improve muscle mass, as most research is centered on enhancing muscle growth and strength. Older adults may benefit from increasing protein slightly, regardless of their exercise routine however, for most of us, resistance training is more effective than simply supplementing with protein.

For those looking to enhance the muscle growth that typically occurs with exercise, evidence supports consuming 20 to 40 grams of protein at a time . Larger quantities simply contribute calories and can actually reduce muscle-building potential. So, having several scoops of protein powder at once is unlikely to be helpful. Plant-based powders often have less protein, but shouldnt be discarded as an option. Rice and pea protein, for example, have been shown to stimulate muscle growth similar to whey, a milk-based protein touted for its high quality and quick absorption.

Unless you are an older adult with a limited appetite, have a restricted diet, or are a trained professional athlete, chances are you can adjust your food intake to get what you need. Protein from food is often cheaper, less risky, and naturally includes beneficial nutrients.

If increasing protein the old-fashioned way is not an option, taking a supplement can be both effective and convenient. But most of us dont need to channel our inner Mr. Olympia by using a protein powder.

Supporting Repair And Recovery: Post

Although you dont need to rush to pack your protein in half an hour after a workout, consuming some after a workout will help kickstart the recovery process, aiding your muscles with the repair and rebuilding process. If you know youre not eating for a while after your workout or you have a busy schedule, drinking a protein shake is an easy, convenient and portable way to ensure youre feeding your muscles with the protein they need to repair themselves.

There arent really any cons to drinking protein after your workout unless you exercise late at night and dont want a thick shake before bed.

So there you have it! There are no hard and fast rules you have to play by when it comes to when you should take your protein powder and if you should have a shake before or after a workout. Ensuring youre hitting your daily protein intake is the most important thing, so dont sweat about timings or rushing to fit it in within a certain period – you can enjoy it leisurely at any time of the day.

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Supplement Recommendations From A Registered Dietitian

Always check with a doctor before using any kind of supplement. This is especially important for growing teens. Listed below are a few high quality supplement recommendations from a dietitian if a protein supplement is appropriate for you. Click to view on Amazon:

  • PB Fit is a protein powder made up of just peanuts. It is also gluten-free and dairy-free. It is similar to peanut butter, but with less sugar and fat. This can be a great option to add to oatmeal and smoothies for a peanut butter flavor.
  • Earthshake Organic Kids is another protein powder specifically made for kids. It has a lower protein content and could be used to add a bit more protein to meals that already have some protein in it. It does contain non-nutritive sweeteners, which isnt my favorite thing to recommend.
  • Carnation Breakfast Essentials is not a protein drink, but can be added to milk to give a bit more protein and other nutrients. This can actually be a great pre-workout snack since it also has carbohydrates for energy. The regular powder has 13 grams of protein, and they also offer a high protein option with 18 grams.

The Best Protein Powders

Best Unflavored Protein Powders of 2020 (Review &  Guides ...
  • 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

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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.

What Is Whey Protein

Whey protein is simply the bi-product you get when making cheese. Once you remove water and casein content from this bi-product, you are left with whey protein concentrate. Whey protein is lauded by athletes and bodybuilders for the vast array of training and physique benefits it can provide. Whey protein products, such as our Whey Protein 80, are therefore quite possibly the most popular sports supplement on the market today.

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Here Are A Few Easy Meal And Snack Ideas That Will Give You Between 15

  • Smoothie with peanut butter, chia seeds, frozen banana, milk
  • Greek yogurt with fruit and granola
  • Crackers with ham and cheese
  • Quesadilla with shredded chicken, cheese, sour cream, lettuce, salsa
  • Toast with almond butter, an orange, chocolate milk
  • Egg sandwich with 2 fried eggs, a slice of cheese, and fruit on the side
  • Salmon with rice and broccoli
  • Burrito bowl with rice, lettuce, black beans, cheese, avocado, onion, fresh tomatoes
  • Turkey sandwich with cheese, lettuce, and tomato
  • Scrambled tofu with veggies and quinoa
  • Smoothie with greek yogurt, berries, lime juice, milk
  • Nachos with shredded chicken, black beans, cheese, tomatoes, lettuce, guacamole

Anabolic Window For Muscle Gain: 30

How To Take Protein Powder For Travel | Protein Supplements To Go Guide

If youve heard of the anabolic window, you might be used to gulping your shake down as quickly as possible after your workout. The anabolic window is the 30 to 60 minute window of time after exercise – and the idea is that consuming some protein during this magical window will enhance muscle gain.

The theory makes a lot of sense: as you have damaged your muscle fibers and depleted stores of glycogen, by consuming protein and a high glycemic index carbohydrate immediately after your workout, you can quickly provide the muscle tissue with nutrients. This is said to enhance muscle tissue recovery, increase muscle protein synthesis, and maximise strength gains.

However, the key to maximum results isnt as simple as consuming protein within this small window and, no, your entire gym session wont be wasted if you dont manage to squeeze a shake in straight away. Further research has shown that consuming protein and carbs straight after a workout doesnt influence the rate muscle recovers, nor does it increase the rate of muscle protein synthesis, which is the process of repairing your muscles after damage.

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Optimum Nutrition: Gold Standard Whey Protein

Per 30.4g serving: 113kcal, 23.9g protein, 1.8g carbohydrates, 1.1g fat

As the go-to whey protein for many, Optimum Nutritions Whey Protein could be considered as a safe bet. But, how does it stack up? The varieties are all fairly predictable strawberry, vanilla and chocolate so no easy win there. However, the taste of each is as close as youll get without actually slurping a post-gym milkshake . Be careful with your water though, anything more than 250ml per 30g serving will rapidly diminish flavour quicker than most.

There’s a reason why this is one of the world’s most-favoured wheys and is an ideal all-rounder, especially for those looking for something simple and effective for a reasonable price.

Best Sources Of Protein Powder

The best way to get your healthy protein is from beef, poultry, eggs, dairy, seeds, grains, and legumes . Protein powders contain the same amino acid nutrients as these foods.

Here are the most effective and widely used protein powder sources. The two major categories are animal and plant based.

Whey protein

This is the most popular protein because it is easily digested and its heavy in amino acid proteins. Its also fairly inexpensive. Whey is a fast digesting protein that comes from dairy. Whey proteins are excellent for both building muscle mass and can be used as a weight loss supplement.

Casein Protein

Another dairy based protein, this one is also has a high concentration of amino acids. What sets this one apart is that this type is absorbed by your body more slowly and over a longer period of time.

Casein protein works well for muscle recovery and for weight loss because of its slow digestion.

Soy Protein

This source also provides all of the amino acid proteins and its the lowest in fat with no cholesterol. Although soy is a very healthy protein source there is some controversy that surrounds it.

Egg Protein

Eggs are a complete protein source and egg protein is easily digestible and very filling. This egg protein is not as well studied as of yet, but everything points to it being excellent for both muscle building and for weight loss.

Pea Protein

Rice Protein

Hemp Protein

Mixed Plant Proteins

Product: Gold Standard 100% Whey Protein Powder

Gold Standard Positives

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Does Drinking Protein Shakes Help Build Muscle For Women

Whether youre an avid gym junkie or not, youre probably familiar with protein shakes. No longer reserved for the likes of professional bodybuilders or athletes, protein powder has recently gained mainstream popularity and for good reason. No matter your gender or fitness goals, everyone should aim to consume enough protein for optimal health and wellbeing.

Although the benefits of getting sufficient protein are plenty, there are also some common misconceptions which, unfortunately, may deter women in particular from supplementing with protein. Some women may wonder, Does drinking protein shakes help build muscle for women? And to what extent? Read ahead for the answer to this question, as we detail the benefits of protein and bust some popular myths below.

Do Drink Protein Shakes If You Work Out In The Morning

How And Why To Take Protein Powder

Many fitness gurus recommend drinking a protein shake before exercising if youre trying to build muscle. Protein shakes for breakfast can help provide extra strength to push you through a workout and build more muscle. However, its also important to consume carbohydrates before a workout as carbs are converted to glycogen, which is essential to powering your body. While many people are tempted to try carb-free diets to lose weight, this can be detrimental to your overall health because of your bodys need for glycogen. Avoid so-called empty carbs like white bread and foods with refined sugars, opting instead for nutritious carbs found in wheat bread, quinoa or sweet potatoes.

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Food Sources Of Protein

Real food should always be a priority over supplements. Teens should develop a healthy relationship with all foods at an early age, rather than always needing to rely on supplements to meet their needs.

There are a wide variety of foods with high protein content. The table below from the Academy of Nutrition and Dietetics shows some examples of high protein foods:

When To Take A Protein Shake

The best time to take a whey protein shake depends on your goals and your workout schedule. Lets consider some of the most common reasons people use whey protein supplements:

  • To add extra protein and calories to gain mass
  • For a high protein meal replacement when trying to limit calorie intake for weight loss
  • For muscle recovery
  • To enhance performance

You might even be trying to reach several of these goals at once. Lets explore the best timing to take your whey-based on your exercise and physical goals.

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Does Anyone Actually Need Protein Powder

    The fact that something called protein powder even exists tells you just how much people love protein. And for good reason: As a part of literally every cell in the human body, this macronutrient is integral to functions like our immune response and hormone production, according to the Food and Drug Administration as well as, most famously, building and repairing our bodys cells and tissues.

    So yeah, it makes a certain amount of sense that people are forever concerned they need to get more of the stuff.

    Protein also seems to be the only macro that doesnt regularly get shit on by diet trends. Our food culture in the United States seems to be fascinated with high-protein diets and products, Whitney Linsenmeyer, Ph.D., R.D., nutrition and dietetics instructor in the Doisy College of Health Sciences at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells SELF.

    Maybe the clearest sign of our protein devotion is the belief that to properly and fully repair our muscles and maximize the benefits of our gym time, we need to supplement our diets with concentrated proteinnot to mention the collective billions of dollars we shell out each year on protein powder.

    But how well-founded is that assumption? How necessary is protein powder, actually?

    What Are The Other Benefits

    Can I Take Protein Powder and Lose Weight?

    Apart from a resounding yes in response to the question, Does drinking protein shakes help build muscle? specifically lean muscles, there are plenty of additional benefits of protein powder. In general, protein helps refuel and regenerate muscles after a workout, improve athletic performance, and maintain overall health. For women specifically, getting the necessary protein is also essential for growing and maintaining healthy and strong nails and hair, since these are largely made up of the same compound.

    The benefits dont stop there. Although many women shy away from supplementing with protein for fear of looking manly or bulky, its actually a great way to get into shape and offers a rather holistic approach to health and wellness. Happy Way protein powder is superb for weight management, as it aids in weight loss via natural hunger control , and stabilises blood sugar levels, which helps with reducing sweet cravings.

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