Protein powder is the most widely used supplement in the wellness industry. Most people are often clueless about how to choose the best type of protein and how best to use it to build muscle.
Today, I will explain everything to you and explain how to maximize the effectiveness of protein powders using the following points.
The best kind of protein powder
Research suggests that compared to other types of protein powder, whey protein has the highest content of essential amino acids and best stimulates muscle protein synthesis, making it your best choice. Whey is a faster digestive protein that rapidly increases protein synthesis for a short period.
Whey protein has a higher leucine content, so we recommend sticking to whey isolated as it is a pure form of whey protein and contains at least lactose.
Why should you take it?
Most people strongly believe that protein cocktails should be taken immediately after training. Research does not fully support this idea. The report shows the result: “It is not necessary to eat protein immediately after exercise if you have already had food before exercise with enough protein.”
As for the timing of your protein shake, I suggest the following:
You swallowed protein at some point before training: No post-training needs required.
You can shake at any time of the day. It may still be good to get after exercise because it’s appropriate.
You didn’t swallow any proteins before your workout: You were shaking just before the exercise, which is probably the best option.
You plan to practice fasting: Getting shaking soon after training is ideal.
How much should you take and how often?
In terms of the number of proteins that need to be taken at one time, there was a general consensus in several studies: “A dose of about 20-25 g of whey protein is sufficient to expand the muscle protein mixture”.
How often do you take protein? It depends on each day of your inevitable protein needs. You want to favor and take protein from food sources because they provide lots of amino acids and nutrients and can use them as protein powders if needed. Whatever prompts you to reach your daily target protein target comfortably and reliably will be perfect.
How often do you take protein? It depends on each day of your inevitable protein needs. You want to favor and take protein from food sources because they provide lots of amino acids and nutrients and can use them as protein powders if needed. Whatever prompts you to reach your protein target comfortably and reliably every day, that will be perfect.
What should you take?
- Many studies have shown that “While simultaneous use of protein powder with carbohydrates and/or fat slows digestion, it does not increase or decrease muscle protein combination”.
It simply means that you can easily take your protein with whatever you prefer, whether it’s milk, water or something else. However, in my opinion, if you focus on weight gain, it might be helpful to take your dairy milk protein for an extra 100 to 200 calories and the extra protein it provides. Whey protein provides the best weight loss result. So men or women who focus on weight loss can try their best with almond milk or water, helping you save a few hundred calories more comfortably.