When To Take Protein Powder
Putting on body weight means youll have to take in more than youre burning every day. For this purpose, muscle gain proteins have large serving sizes and are very filling, which makes them ideal partners when youre doing strength training.
Its recommended to take in protein powder after a workout because this is the time when your tired, torn and exhausted muscles need it most. Quick-digest protein forms such as whey can replenish nutrient stores before your body starts turning on itself. A whey protein shake taken 30 minutes after a session starts the recovery process by infusing cells with amino acids and turning them into new muscle.
Moreover, amino acids prevent muscle tissue from breaking down especially for individuals who have fast metabolism or those who are on a low-calorie diet. It makes total sense to drink protein shake just before you go to sleep so your body can utilize extra food stores. Casein, a slow-release protein is perfect for this. You get enhanced muscle recovery as you sleep, and wake up refreshed and ready for another training session.
Other than that, protein powder can be taken however you like. Mix them in pancake, with egg or banana for an ultra-nutritious meal. You can make a huge batch and put it in a water bottle, then sip it throughout the day.
The Best Protein Powders Of 2021
No matter if you’re looking to build muscle, lose weight, or just be healthier, there’s a protein powder to help you do it. Our team of fitness editors, athletes, and nutrition advisors chose the best protein powders for every goal based on nutritional quality, taste, value, and customer feedback.
High-quality protein powders are more popular than ever, but they’re also being used by a broader range of people than ever. A post-workout shake definitely isn’t just for athletes training for a competition or bodybuilders trying to build muscle anymore! Everyone on a fitness journeyâwhether you’re a beginner or you’ve been at it for yearsâcan benefit from adequate protein.
The only problem? There are also more choices than ever! To help you narrow down your options and match you up with the best protein powder for your needs and goals, we’ve created this list of our most popular proteins. Each one has been reviewed hundreds or even thousands of times by Bodybuilding.com customers and purchased again and again. And we can stand behind them, too, because at Bodybuilding.com, we drink protein shakes like it’s our job.
Meet the best protein powders of 2021, learn what makes them great, and see how much you should take to be ready to build muscle, burn fat, and feel great.
When To Eat Protein
Timing your protein hits is vital to optimise your gains. Your body cant process more than 25 to 35g of protein per serving, so scoffing six steaks at dinner is a waste. Its not about having shedloads all at once, say Reid. And anyway, your most important protein hit is the one after your gym session.
You want that immediate stimulus, says Reid. Within the 30-minute window post-workout youre looking to optimise the repair and regeneration process. Thats when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: Youve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When theyre coursing through you, youre not building muscle. When you get some recovery nutrition in it counters those stress hormones, says Reid, switching your body back into repair mode and kickstarting growth.
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Muscletech Performance Series Nitro
Each scoop of Nitro-Tech contains 30 grams of protein, primarily from whey protein isolate and whey peptides. Nitro-Tech is also enhanced with the most studied form of creatine for even better gains in muscle and strength and contains only 1g of sugar and 3g of creatine.
Reflex Nutrition Instant Whey Pro Protein Powder
The flagship high-protein, low-fat powder of Reflex Nutrition, this blend mixes whey concentrates and isolates with milk protein concentrate to a muscle-friendly macro split of 20g of protein, 1.8g of carbs and 0.9g of fat per serving. Coming from an Informed Sport-registered facility, its whey is also derived from grass-fed cows for that premium quality, because your training efforts are worth it. £19.95 for 900g. At
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Protein And Athletic Performance
The primary role of dietary proteins is for use in the various anabolic processes of the body. As a result, many athletes and coaches are under the belief that high intensity training creates a greater protein requirement. This stems from the notion that if more protein or amino acids were available to the exercising muscle it would enhance protein synthesis. Research has tended to support this hypothesis. Within four weeks of protein supplementation in subjects resistance training, significantly greater gains were seen in protein synthesis and body mass in the group of subjects with the greater protein intake . Similarly, Lemon et al. also reported a greater protein synthesis in novice resistance trained individuals with protein intakes of 2.62 versus 0.99 g·kg-1·day-1. In studies examining strength-trained individuals, higher protein intakes have generally been shown to have a positive effect on muscle protein synthesis and size gains . Tarnapolsky and colleagues have shown that for strength trained individuals to maintain a positive nitrogen balance they need to consume a protein intake equivalent to 1.8 g·kg-1·day-1. This is consistent with other studies showing that protein intakes between 1.4 2.4 g·kg-1·day-1 will maintain a positive nitrogen balance in resistance trained athletes . As a result, recommendations for strength/power athletes protein intake are generally suggested to be between 1.4 – 1.8 g·kg-1·day-1.
What Protein Is And Why It’s Important
Before we work out how much protein you need, let’s first break down exactly what it is. Put simply, protein is a macronutrient that is built from amino acids, which are stitched together into long chains. Some of these chains your body can make naturally known as non-essential and some of which it cant. These are called essential amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair.
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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.
The Bottom Line On Best Muscle Growth Supplements
There are a lot of sham supplements on the market, thats for sure.
While their names may be attention-grabbing , most of them do nothing besides wasting your money and giving you expensive pee.
The good news?
You just discovered eight scientifically proven supplements that can take your muscle gains to the next level.
While these compounds may not have a sexy ring to their name, theyll get the job done. So, feel free to add those to your nutrition plan and supplement stack.
Also, do you have any questions about mentioned muscle-building supplements? Or do you have some thoughts to share about the topic? Leave a comment below to let us know.
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The 10 Best Protein Powders To Build Muscle In 2021
- Best for weight gain: Core Nutritionals Grow
Protein powders have become a staple in the nutritional regimens of competitive athletes and recreational gym-goers alike.
These products serve as a convenient and high quality source of protein. Yet, with seemingly endless options to choose from, you may wonder which is best for building muscle.
The products in this list were selected based on the following criteria:
- Quality. The product is formulated with high quality ingredients and free of unnecessary fillers.
- Taste. The product offers a variety of flavors to suit different preferences.
- Price. The quality of the product aligns with the cost.
- Manufacturing standards. Companies adhere to current Good Manufacturing Practices as determined by the Food and Drug Administration . They may also utilize third-party testing.
Here are 10 of the best protein powders to build muscle in 2021.
Price: $$$Legion Whey Plus is a whey isolate produced with milk from small dairy farms in Ireland.Whey isolate is over 90% protein by weight and relatively low in lactose, whereas whey concentrate contains 2589% protein, plus more lactose .Legion Whey Plus lists all ingredients on the label and doesnt use fillers. In addition, its third-party tested by Labdoor and cGMP-certified, ensuring that its free of banned substances and contaminants.This product comes in 11 flavors, as well as an unflavored option.One scoop provides:
Reviews Of The 9 Best Muscle Growthsupplements
Always buy the best rated supplements for muscle growth. There areso many of them in the market, so it can be impossible for a first-time buyerto choose the best one.
Any of these nine will meet your needs just fine, well, some arecertainly better, but we have chosen each on its features, the way they workand how they help to repair worn out tissue.
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Which Protein Is Best For Muscle Growth
Proper nutrition for muscle growth is a must for body and mass builders. As you workout to achieve your body goals, the dietary requirements also change. This may include an increased protein requirement, which is best aided by taking protein powder supplements widely available in NZ.
Before discussing the benefits that our body gets from protein and protein powder, it is important to note that building muscle is good for your overall health.
Muscular strength training reduces body fat and increases metabolism. It also helps prevent osteoporosis, control blood sugar level, and improve mental health.
Get The Most From Your Protein Powder
Here are a few things to consider:
- To recover after exercise, an athlete or avid exerciser should consume protein within 60 minutes of a workout. Thats when your muscles are most responsive to the use of protein for the repair and growth process.
- To control your weight, its best to consume a steady supply of protein at each meal and snack to help keep you full.
Although theres no magic number for how much protein toconsume at one time, its best to aim for at least 3 ounces or 20 grams ofprotein per meal.
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Key Differences Between Mass Gainer And Whey Protein
Difference #1: Mass gainers contain more fats and carbs and less protein whereas whey protein contains mostly protein and very few fats and carbs.
The first difference, as mentioned, is the composition of each protein. A mass gainer should have more carbs and fats and less protein than a whey protein powder. Most mass gainers have fats and carbs to protein ratio of 2:1 or 3:1, Whey Protein mixes can have up to 95 percent of protein with only a few grams of carbs or fats.
Difference #2: Mass Gainer is for increasing body weight and whey protein is used to build muscle while staying lean.
If your goal is to have a shredded body with a lean physique, then mass gainers are not right for you at this time. Mass gainers can help hardgainersor bodybuilders increase body weight because of the high-calorie mass-generating formula. Whereas whey protein will help you build lean muscles and stay fit.
For Bodybuilding purposes, mass gainers are used because of the high carb and fat content. Mass gainers can raise insulin levels thereby leading to the storage of fats in the body. Whey protein helps support lean muscle mass without unwanted carbohydrates or fats.
A Mass Gainer should be used to increase calories, however, in some cases, prolonged use without proper exercise to burn the extra calories could add extra unwanted weight. If you are not a hardgainer or bulking, whey protein can help you continue to build lean muscle without the added calories or weight gain.
How Protein Promotes Muscle Growth
Whenever you do exercise or use your muscles for any activity, you create micro-tears in your muscles. These micro-tears lead to muscle protein breakdown which has to be replenished with enough protein intake.
For a normal person who doesnt involve in any rigorous physical activity like weight training or sports, 50-70 grams of protein per day is sufficient.
However, this is not the case with daily gym-goers like you. When you do intense training in the gym, you create more damage to your muscles. Due to this, the amount of protein your body needs is higher than normal.
There are an ample amount of researches that support that argument. A 2018 study, done to check the role of protein in muscle hypertrophy, shows that protein intake promotes more gains in lean body mass than those observed with resistance training only.
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Based On Body Type And Gender:
These are the estimates of protein intake to build muscle based on your gender and body type. If you are a beginner or want to keep things extremely simple, then you can take references from the following table.
|0.5 gm/lb of BW|
Remember that these are just estimates, you can change your protein intake later as per the results.
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.
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What Helps Build Muscle Fast
After finding the best supplement for muscle building, you need tocombine it with a healthy diet and a good exercise regimen. When you liftweights, tears develop in your tissues. Supplements for building muscleincrease protein synthesis in the muscles. In return, this enhances tissuerepair, in the process helping you bulk up.
Why Do Bodybuilders Takesupplements
Muscle growth supplements can be combined with exercise and dietto help in bulking up. Also, some of them are slow-release proteins thatdrip-feed your body with amino acids. These are important for tissue repair.Others enhance the process of protein synthesis, which helps to release energyto work out longer and harder.
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What Is The Best Type Of Protein Powder
Choosing a protein powder can make your head spin. . There are dozens and dozens of different types, including whey protein, casein protein, egg protein, and all sorts of plant-based protein powders, like pea and soy.
For the greatest muscle bang for your buck, choose whey protein because of its rich amino acid content, says registered dietitian nutritionist Lauren Manaker, MS, LD, member of the Eat This, Not That! Medical Expert Board.
A number of studies including one in the Journal of Applied Physiology comparing whey, casein, and soy proteins, found that muscle protein synthesis stimulation was much greater in resistance exercisers after they consumed a whey protein drink.
Then there’s this, a meta-analysis of data from 49 studies published by McMaster University kinesiologists in the British Journal of Sports Medicine in 2017. The researchers reviewed measured changes in strength and muscle tissue in resistance exercise trainers over time and found that protein supplementation significantly increased participants’ one-repetition maximum lift and muscle size gains.
Examples Of Good Sources Of Protein
So what Id recommend is stick to whey for your pre- and/or post-workout meal given its convenience and superior digestibility properties. But dont rely on it excessively throughout the day as its lacking in micronutrients.Instead, its a good idea to incorporate some of the following high quality whole food protein sources as well:
1. Whole Eggs
- They’re cost effective
- Relatively high in leucine
- The yolks provide various micronutrients
- Can combined with egg whites for additional protein/leucine per meal
2. Lean Meats
- They’re rich in various micronutrients that are often not found in other protein sources or food in general
- Rich in leucine and high protein with relatively low additional calories from fat/carbs
- Tastes great!
3. Lean Fish & Oily Fish
- Most are rich in DHA and EPA which are two important fatty acids
- Fatty fish is especially rich in omega-3s which may help with anabolic signalling, muscle repair, and growth
These are all excellent protein sources that each have a rich composition of essential amino acids and different micronutrients that have been widely supported by the literature to support muscle growth. So youll want to incorporate a variety of these into your science based diet.
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