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. (1)
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. (2)
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.
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.
WHEY MATRIX NUTRITION REVIEW
If you are looking for a great testing, good quality whey protein shake which obviously doesn’t cost a small fortune, then I think I know what you have been looking for.
Being a regular gym goer, I often come across about various whey protein powder FAQs. My recommendation is always to go for products that is high in whey protein isolate and/or hydrolysate, because these forms of protein powder are the best quality and contain the highest levels of protein.
However, the problem is the product which is high in whey protein hydrolysate and isolate are expensive enough. Not everyone can afford £50+ for a tub of expensive whey protein isolate. (3)
So, what’s the available alternative?
For those who want to keep costs down, but quality high, Whey Matrix by Matrix Nutrition ticks all the boxes.
Let’s have a look at the quick review of Whey Matrix 2.25k
Firstly, this is not your typical lower quality whey concentrates and it contains the best thing called whey isolate. Whey Matrix contains a very high quality, low lactose, cross flow micro-filtered pure whey concentrate that is 80% protein. Whey protein concentrate can be as low as 29% protein and it contains high levels of lactose. Whey Matrix contains a superior 80% protein, low lactose pure whey concentrate.
It Gets Better…
It also includes Micellar Casein, a high quality, slow digesting protein derived from milk. Micellar Casein is slow digesting that would make a great protein drink before bed, providing a tapered supply of protein throughout the night as you sleep.
Both Micellar Casein and whey concentrate are naturally rich in muscle building branched chain amino acids and as an extra bonus Matrix Nutrition have added 4.3g of Glutamine per scoop. Glutamine is an amino acid usually found in muscle tissue.
As per the studies, Glutamine helps to reduce muscle protein breakdown during intense weight training and improve protein metabolism post workout. So, this a favorable addition by Matrix Nutrition, and shows their attention to detail in making their Whey Matrix protein powder a quality yet cost-effective muscle building supplement.
How Does It Taste?
Over the years, I have used numbers of protein powders. USN, Reflex Nutrition, Nutrisport, SCI-MX, PHD, BSN, CNP you name it, I might have tried it. Some are actually disgusting, whereas others are simply amazing.
Out of all the protein powders I’ve tried, PHD Nutrition Whey and Optimum Nutrition are the best amongst them.
PHD Whey protein tastes so awesome and I was still using it. However, when I find Whey Matrix this product is simply amazing with PHD Whey in terms of taste. Honestly, this is a delicious yet effective tasting shake that you’ll look forward to drinking.
You can have it with water or milk. No clumps or lumps just a smooth, delicious protein shake every time.
One 45g scoop includes :
23g of quality protein 11g Carbs 4.3g Glutamine 2.7g fat 146 Calories One 2.25k tub will provide 50 Servings
How Much Does It Cost?
At the time of writing, a tub of 5 lbs Whey Matrix costs £35.00. If you’re buying expensive protein powders, then you must re-think your supplement stack, then this deal is really a no brainier!
If you are convinced with what I am saying above and planning to buy Whey Matrix Nutrition protein powder, then go for one of the most trusted online store Liveleantoday. In case of query, don’t hesitate to ask, feel free to discuss in the below comments section. You can also buy other performance booster supplements from our online store, as it is the most trusted online store for weight loss and muscle building supplements.
Soy Protein Powder: Pros and Considerations
Whenever we hear the word “Protein Powder”, whey, egg, milk and beef-based supplements come to the mind at the first impression. All of those mainstays of the bodybuilding world share a commonality, as they’re animal-based protein sources.
But, if are the one who does not prefer dairy products and a vegan but, want to have supplemented with a protein powder, then what? Well, a solution does exist, in the form of plant-based protein – pea, soy, hemp and rice-derived proteins are all available options. Soy is probably the most common plant-based protein.
What Is Soy Protein?
Unlike other legumes, soy is a complete protein, in a simple term, it contains all the essential amino acids. Soy protein’s physical properties, excellent solubility, high stability and plain, inoffensive taste makes it an ideal for shakes, smoothies and baking. Just like whey, soy protein is most commonly available as a concentrate – containing approximately 80% protein by weight or isolate, with a protein content as high as 90%.
Is Soy Better Than Whey?
Whey protein powder boasts a complete amino acid profile, boosts the immune system, promotes muscle growth and increases levels of glutathione, a significant endogenous antioxidant that helps fight free radical damage. (4)
WHEY VS SOY
Animal proteins usually contain a higher biological value than the plant proteins, and this is completely true when you compare Soy and Whey. The biological value of food simply means how the body utilizes the protein content when consumed through the diet. Let’s, take a look at the table below to see how soy stacks up against whey.
What you can have a look here is that Whey has a biological value score of 104 and Soy scores 74. Whey has a net protein utilization score of 92 vs soy with a score of just 61.
So, does this mean soy protein shouldn’t be considered as a supplemental protein?
Not at all, Soy protein is still a high quality and useful protein source. But, if you’re currently supplementing with whey then make sure you are sticking with that. The only reason you would choose soy over whey is if you’re an allergy to dairy or vegan.
Soy Protein Benefits Worth Mentioning
Soy protein contains high levels of glutamine and arginine as they offer great benefits to the bodybuilders. Soy is a health-promoting amino acid profile that stands-out in the world of plant-based proteins and soy are rich in vitamin E, zinc, iron, B vitamins and potassium, all valuable micro nutrients that provide antioxidant, hormonal,nervous system, metabolic and electrolytic support. Even a small amount of soy protein – approximately one scoop per day – may lower the risk of heart disease; lower systolic blood pressure and increase bone mineral density by reducing the risk of osteoporosis.
Soy Protein: A Good Alternative Plant Based Supplement
However, the research on soy is ongoing. But still, soy protein clearly provides benefits and it’s an inexpensive, high protein and nutritious that facilitates muscle growth and stimulates protein synthesis. It’s one of the best alternative to other less-effective plant-based protein supplements and it is an ideal protein powder choice for vegans or those who don’t consume dairy products.
If you are convinced with what I am saying above and planning to buy Soy protein powder and shakes, then buy it from our online store:
Liveleantoday. As it is one of the trusted, reliable and economic online store to buy Soy powder. In case of query, don’t hesitate to ask, feel free to discuss in the comments section below.