The Best Protein Powder For Gaining Muscle
You need extra protein when you’re working out to gain muscle. But if you’re getting tired of grilled chicken and boiled eggs â or you simply don’t have time to cook â you might consider taking a protein supplement.
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While some protein powders may be a little more effective than others, they all help you gain the muscle you want. Be sure to check with your doctor first, though, before adding a protein supplement to your diet.
Should I Eat Something Before Or After My Workout
Its common to wonder whether you should eat something before or after your workout. As with most things related to nutrition, it comes down to what will work best for your body. Here are some things to consider: If you have more than 90 minutes until your workout , eat a snack that is low in fat and high in carbohydrates about an hour before hitting the gym . This will help provide energy during exercise and maintain blood glucose levels so you dont get hypoglycemic during exercise . You want a carb-to-protein ratio of 3:1, meaning three grams of carbs per every one gram of protein. The easiest way to reach that ratio is by eating fruit and a small handful of nuts .
How Does Protein Powder Work
You know how you do reps until failure? That creates microtears in your muscle fiber and its those microtears that signal your body to build new muscle tissue.
But if you dont eat enough protein, there isnt a whole lot of amino acids available around for your body to use as building blocks. That means the microtears may go unfilled and your body wont have anything to actually repair and build on.
This is why some people say that eating enough protein will make your muscles grow faster than anything else.
Protein powder works by supplementing the dietary protein that youre not getting from food and since its high quality, it can be used as a substitute for regular food.
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How Protein Builds Muscle
When you work out, you are damaging your muscle cells. This causes micro tears in your muscles that needs to be repaired. The amino acids that you get from protein are the material that is used for that repair work. When you consume protein, your body breaks it down into its constituent amino acid parts. They then form into new proteins that are transported to your muscle cells in order to repair the micro tears that have occurred as a result of your training.
The damage that is taking place to your muscle fibres also stimulates what are called satellite cells. These satellite cells flood the damaged area where they multiply and fuse onto the damaged muscle fibres. In this way they repair the tears, making the muscle bigger and stronger.
This muscle repair strengthening and building process will only take place if you have a sufficient amount of the amino acids to create the proteins that are the building blocks of this whole process. In fact, you want enough protein coming into your system that there are actually excess amino acids that can be used to further muscle growth.
If you do not provide your body with a sufficient amount of protein, the damaged cells will not be able to fully repair your muscles and, as a result of that, you will end up weaker and smaller than you were before you worked out. In fact, in the absence of protein, your muscles are likely to start kept catabolising, or eating away at themselves.
Who Can Take Protein Powders
Anyone doing intensive physical activity, athletes or fitness enthusiasts, those who want to lose weight or optimize physical performance. Proteins are excellent allies in increasing muscle mass, they can help those suffering from osteoporosis because they help create strong and elastic muscles to support the bone.
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Best Protein Powder With Prebiotics: Garden Of Life Sport Grass
Most protein powders contain digestive enzymes and there are only a few that contain probiotics.
So, if you are looking for the best protein powder that can help you build muscle and promote a healthy gut, the Garden of Life Sport Grass-Fed Organic Whey Protein Powder is worth the buy.
This protein powder is manufactured by the company Garden of Life and this supplement was first introduced to the market in the year 2016.
According to the company, this supplement can also support immune health, muscle growth, and muscle recovery. It can sharpen mental focus and increase energy levels as well.
Per serving can give 24 grams of protein, 120 calories, 6 grams of branched-chain amino acids, 4 grams of glutamine and glutamic acid, and 2 billion probiotics.
Furthermore, the protein content of this supplement is sourced from grass-fed whey protein, making the formula antibiotic-free, soy-free, non-GMO, and certified organic.
Take note that the blend of this protein powder includes whey protein isolate and milk protein. Other ingredients of this supplement include:
It is worth mentioning that the protein extraction technique used in this supplement is cold-pressed.
According to a study from Sweden, the cold press extraction process can yield more protein.
In this study, it was reported that, on a larger scale, cold press extraction can yield up to 90.8% of protein.
To use this protein powder, mix one scoop with 8 ounces of water.
1) Zero fat and low cholesterol
Isatori Creatine A5x Advanced 5
- Ultimate Pure Strength: Creatine A5X is an advanced workout supplement that utilizes five forms of creatine to optimize absorption and efficacy to support you as you reach your fitness goals.
- Unstoppable Strength Building: Designed to effectively deliver creatine to the muscle to help you maximize your power gains and increase your strength for the ultimate workout.
- Backed By Science: Trusted by professional athletes and fitness experts worldwide. Contains clinically researched ingredients Creatine, Agmatine Sulfate and Betaine Anhydrous. Designed for the Serious Athlete Who Demands the Very Best Creatine Blend Available.
- High-Quality Ingredients: Featuring Di-Creatine Malate, Creatine Monohydrate , Magnesium Creatine Chelate , Creatine Citrate and Creatine Anhydrous to bring your workout to the next level.
- Groundbreaking Results: The Creatine A5X matrix is further supercharged with the addition of Agmatine Sulfate and Betaine Anhydrous. This industry-leading formula maximizes your response to training, promoting energy, strength and endurance.
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Is Using Protein Powder Safe
Like any supplement, its safe to use protein powder, but you must do so in moderation and follow all precautions. Protein powder isnt a replacement for food, exercise, or medical treatment.
Therefore, you must be careful when using protein powders and only use those that are made with clean substances.
Protein powders also sometimes contain added substances, like artificial flavors, sweeteners, and dyes. These arent the most healthy and may cause a negative reaction in certain individuals. So, you need to read the label and watch out for those.
You should also watch out for any added calcium, iron, or potassium in protein powders. Too much of these in supplement form can affect your bodys bone health balance.
Furthermore, supplements sold online arent always approved by the FDA or other important regulators. You do run the risk of consuming harmful substances such as heavy metals, GMOs, banned substances, etc. Again, this is why a proper label check and check with your doctor are both essential.
If you dont follow the directions and recommendations, you also run the risk of negatively affecting your health. Some people get carried away by the prospect of muscle gains and strength improvement.
They might end up taking too much or replacing meals with protein powder. As we know, this is not healthy. It actually deprives you of essential nutrients found in whole grains, fruits, vegetables, and meat, while providing too much protein.
What Does It Mean If Your Protein Powder Says Instantized
Instantized means that the manufacturer has done something to make the powder dissolve in water easily.
Its a chemical process that increases the surface area of the powder particles, making them more in tune with water which means it mixes easier.
A tip: if your protein powder doesnt mix well with a spoon, add an ice cube or two to make mixing easier.
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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.
Are These Protein Powders For Men And Women
Yes, the protein powders listed in this product guide are both safe and effective for men and women. Protein powder supplements arent gender-specific. However, women do generally require less overall daily protein intake.
Therefore, dosages may differ slightly between men and women. Also, its important to note that women shouldnt take protein powders if they are currently pregnant or nursing.
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Musclepharm Combat 100% Whey
- MUSCLE-BUILDING WHEY PROTEIN POWDER: MusclePharms Combat 100% Whey is a muscle-building protein powder comprised of high-quality ingredients that help build muscle mass and assist in recovery
- AMAZING-TASTING WHEY PROTEIN MIX: Our whey protein 5-pounds chocolate milk mix is easy to mix with milk, almond milk, water, fruit, and vegetables. It tastes great whether simply mixed into a beverage or blended in a smoothie or shake
- PACKED WITH PROTEIN: Our muscle-building protein powder is packed with 24 grams of protein, featuring whey protein isolate and whey protein concentrate. Its also gluten-free
- BANNED-SUBSTANCE TESTED and certified by Informed-Choice. Athletes who see the Informed-Choice logo on a product can be assured it has undergone rigorous checks and testing to ensure that it is not contaminated with banned substances and is safe to use
- 100% SATISFACTION GUARANTEE: All MusclePharm products are backed by a 30-day full money-back guarantee.
Garden Of Life Meal Vanilla Powder
Image courtesy Garden of Life
Sip on this nutritious juice. A 1-cup serving of Live Raw contains 22 grams of clean, organic plant protein with 44 superfoods, such as grass juices, fruits and vegetables, and fiber to keep you full for hours.
This muscle-building, energy-boosting meal substitute has all you need to help you gain muscle and increase your endurance. It is free of the eight most common allergens.
When To Take Your Protein Powder
Having identified the best type of protein powder for bodybuilders, we next need to work out when is the best time to take it. For many years, it was believed that there was an anabolic window of between 20 and 30 minutes straight after your workout when you have to get your protein in. The belief was that your muscles are crying out for amino acids at that time in order to repair the muscle stress that has occurred during your workout. However, recent studies have debunked this myth.
The renewed understanding is that, provided that you had a pre-workout meal that contains a decent amount of protein, there is no need to rush to take in more protein immediately after your workout. Of course, if you go into the workout in a fasted state , then you will want to take in a decent amount of protein within the hour after your workout.
The consensus from the research is that there is no need to worry about timing your protein intake around your workouts. So long as you are regularly taking protein with each of your meals , then you will be getting sufficient protein to repair and rebuild from your workout. That being said, however, there is nothing wrong with taking a post workout protein shake its just that it is not essential.
Growth Surge Post Workout Muscle Builder With Creatine Betaine L
- Lean Muscle Growth: Growth Surge is the ultimate muscle building supplement, containing three key ingredients to support lean muscle growth and fat loss throughout the day. Consume Growth Surge promptly post-workout to jumpstart muscle recovery and optimize the anabolic window.
- Post Workout Recovery: You train hard day in and day out, its crucial to recover and rebuild at maximum levels. Growth Surge helps improve post-workout muscle recovery, muscle building, and reduce muscle soreness. Conquer your next workout feeling refreshed and ready to go with endless endurance and increased strength.
- Premium Creatine, Scientifically-Dosed Formula: Each ingredient in Growth Surge is supported by science and added to provide users with the best workout recovery, lean muscle mass growth, and overall performance. Growth Surge utilizes only premium-grade ingredients in science-backed doses. Growth Surge contains the best form of creatine on the market Creatine Monohydrate, as well as L Carnitine L Tartrate, Betaine, & Bioperine.
- Manufactured in the USA in a State-of-the-Art Certified Facility: All of Jacked Factorys products are manufactured in a state-of-the-art facility that is cGMP certified. This guarantees that users are getting nothing but the purest, safest and highest quality supplements on the market. We take our customers health and results seriously. We will never sacrifice quality.
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The Best Time To Use Protein Powder
Most people probably use protein powder as a post-workout supplement to help build muscle. Thats an excellent time to drink a protein shake as your muscles need protein to stimulate muscle protein synthesis and kickstart the muscle-building process.3132 If you prefer, drinking a shake before the workout offers similar benefits.33
Eating a balanced and protein-rich mixed meal after a training session is likely as effective. Still, a protein shake is more convenient and palatable after a grueling workout for many lifters and bodybuilders.34 A protein shake also optimizes post-workout recovery, which can be vital if you train hard and often.35
Youre not limited to using protein powder after a workout, though. Its just food in powdered form. You can use it as a snack between meals, to boost the protein content of a meal, or before bedtime to keep your muscle protein synthesis rates up during the night.
There is no best time to use a protein powder, as you can use it as a high-quality protein source whenever its convenient.
How To Choose The Best Protein Powders For Weight Gain And Muscle Building
Carbohydrates and sugars increase calories fast, but wonât aid in muscle building, so they arenât the best protein powders for weight gain in a healthy manner. Total carbohydrate count often depends on other smoothie ingredients, rather than the protein powder itself. Itâs common to choose protein powders based on fitness goals and to vary carbs, accordingly.
If youâre trying to pick a protein powder for weight gain and increase in muscle mass, keep carbs and sugars low and instead bulk up on protein, healthy fats and calories with rich, heartier ingredients, like peanut butter and avocado, rather than starches, like grains and fruit.
And stick with whole foods for these high-protein, fiber-dense and healthy fat containing add-ins to increase calorie count and help build muscle and increase weight. Protein powders for weight gain should include clean fats and proteins, rather than processed fats and oils.
âI recommend adding your own healthy fats such as avocado, nuts or seeds to your smoothie vs choosing a powder that has oil included,â says Harris-Pincus. âLow processed foods are always better when using a protein powder for convenience, so try to combine it with those whole forms of healthy fats when possible,â Harris-Pincus suggests.
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What Type Of Protein Powder Is The Best For Muscle Gain
You dont necessarily need a specific protein powder for better muscle gain results. All types of protein powders are good and effective. However, some may be more suited to your individual needs.
For example, you might have food allergies, follow a vegan diet, or need a smaller protein dose. In your case, you should find a protein powder that caters to these needs. You also may opt for a fast-digesting protein powder if you know you have a slow metabolism.
Who Should Buy Onnit Grass
- Anyone who prioritizes taste this vanilla flavor is one of the best on the market.
- Folks who prefer natural sweeteners such as stevia and monk fruit extract.
- Lifters looking for an easy to digest protein source. The inclusion of seven digestive enzymes and a probiotic really set this formula apart.
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Best Protein Powder With Healthy Fats: Gnarly Whey
There are many protein powders on the market but only a few of these come with healthy fats.
As we all know, these healthy fats do not just promote better muscle thickness but can also support cardiovascular health and increase energy levels.
So, if you are looking for protein powders with omega fatty acids, you might want to take a look at the Gnarly Whey.
According to the company, this supplement is all-natural.
The protein content is sourced from grass-fed cows milk to support muscle protein synthesis and immune function.
Other ingredients of this supplement include omega fatty acids, prebiotics, and probiotics.
Other uses of this supplement include muscle recovery, nutrient absorption, and metabolism.
Moreover, per serving of this supplement gives you 25 g of protein, 160 calories, and 4 grams of carbohydrates. Other ingredients include the following:
- Saturated fat
- Black pepper extract
- MCT oil powder
One thing to consider before buying this supplement is that it comes with a digestive enzyme proprietary blend, with no specific dosages on the label.
Take note that when a supplement offers a proprietary blend, it is still important to know how much is inside this blend to ensure the safety of the supplement.
1) Procurement features
When you subscribe using your email, you will get a 10% discount. If you do not want to buy a big pack, you can go for the pre-measured travel packs.
2) Two flavor options
3) Easy to digest
It causes no side effects such as bloatedness.