Protein from the food we consume helps to build new muscle, repair muscle damages and serve as a source of energy. So yes, this is why you are required to eat more protein when you’re working than a person who does not work out at all. A daily gym goer requires at least 0.7 to 0.8 grams of protein per pound of body weight, according to sports dietitian Nancy Clark that means a 180-pound lifter should aim for 126 to 144 grams of protein per day.
Protein can be found in a wide variety of foods, from milk to meat to grains and veggies, and most people even athletes can get what they need from the food they eat. For perspective, 3 ounces of chicken have 26 grams of protein and one egg has 6 grams of protein, whereas 1 cup of yogurt has 12 grams of protein. However, if you’re having a difficult time getting what you need, protein powder is one of the concentrated and convenient source of protein.
Milk Protein Powders
Milk powder is one of the most popular sources of protein as per the National Academy of Sports Medicine. A milk-based protein powder contains whey or casein or a blend of the two and it also provides all the crucial amino acids you need for muscle building. When you make up your mind on a milk-based protein powder, whey protein is a far better choice as it digests more quickly when separated from casein and making it more quickly available to your muscles. Whey contains a high amount of the branch-chained amino acids to help your muscle grow.
Soy Protein Powder
Whey is one of the most preferable choice for muscle building that does not mean you can’t make gains with other significant types of protein powders. Like, soy protein powder or milk as your body with all the required amino acids to help your muscle to grow. Though, soy has a lower amount of the branch-chained amino acids. Soy-based protein powders literally help you make gains if you’re working out, as per the 2007 study published in Journal of International Society of Sports Nutrition. This clinical study compared the effects of whey protein versus soy protein on muscle growth in a small group of individual weight-training three times a week. The result come up in a favor of soy protein that it is as effective in muscle building as whey protein.
Pea Protein for Muscle Growth
Most of the vegetarians don’t prefer soy, so there is an alternative for you to consider and it is pea protein for growing your muscles. Just like whey, pea protein contains a high amount of the amino acids along with the necessary for building muscle. Pea protein works really better than a placebo in building muscle and it is as effective as whey protein.
We already know that egg is a high-quality source of protein, because they contain all the essential amino acids. However, as per the research the benefits of egg protein powder on building muscle are limited.
When taken before a workout, egg-white protein powder helped a group of women gain muscle mass, as per the 2012 clinical study published in Nutrients. However, this study compared egg white protein powder to a carbohydrate supplement for muscle gain and come to the conclusion that there were no marked differences in muscle gains between supplements. However, more research is required to determine for its benefits.
Timing Your Protein for Muscle Gain
Any of the protein source make an indeed good choice for helping you make muscle gain. Muscle building is at its peak right after 30 to 45 minutes after your workout. To achieve the gains you want, it is advisable to get 6 grams of essential amino acids that translates into about 18 grams of whey protein, plus 35 grams of carbs right after following your workout. It means you should mix-up your protein powder with some carbs to get attain the highest benefits. Add your protein powder of choice to a cup of milk or blend it with 100 percent fruit juice and a banana to achieve your desirable result and gain the most benefits.
Do You Need a Supplement?
Protein powder is indeed a convenient option for you to fulfill your protein needs. Most people accomplish their protein needs for the foods they consume; however, in most cases after the intense workout, being an elite athlete it hard to achieve a balanced diet filled with healthy sources of protein such as chicken, yogurt, milk, eggs, lean red meat, beans, fish and tofu, thus protein the is undeniably the best choice to go for.
The Bottom Line
As there is no literature that indicates the number as a ‘holy grail’ of protein absorption. Understand, your body is smarter than you think, and it will speed up or slow down certain processes as required. In the case of consuming a high-protein meal your body will automatically slow things down to ensure it gets those much-needed nutrients. Once you will master the concept, you will unlock your true-muscle building potential.
If you are convinced with what I am saying above and planning to buy whey protein powder or shakes, then buy it from our online store: Liveleantoday. As it is one of the trusted, reliable and economic online store to buy protein powder. In case of query, don’t hesitate to ask, feel free to discuss in the below comments section.