How to Choose the Best Protein for Gaining Muscle

How to get enough protein?

Protein is found in many foods, especially meat, eggs and nuts. However, many people have difficulty consuming enough protein per day. Basically, this is most often due to lack of time or personal food preferences. And if you add training to all this, then most likely you will not be able to consume the recommended amount of protein per day. Luckily, you don't have to eat pounds of rotisserie chicken because you can get protein from more than just food.

If you look into the locker of any self-respecting athlete, weightlifter or fitness trainer, you can find several similar things:

• Fish fat;
• Multivitamins;
• Vitamin D;
• Creatine;
• Protein powder.

For those who lift iron and want to get a beautiful, strong and ripped body, supplements are just as important as food.

Protein supplements are sold in powder form and can be added to water or milk and drunk in smoothies, or added to a variety of delicious recipes when preparing healthy meals. You can also find protein bars on store shelves, which are great for a quick snack on the go. There are a huge number of different protein supplements, so it is important to first understand the differences in order to ultimately choose the best option. Protein supplements are manufactured differently depending on the protein source used.

The most common and widely purchased protein is whey protein, but some prefer casein.

There are those who strive to buy only the best powders, hydrolysates and isolates, which are considered the most effective in gaining muscles. You can even buy beef protein or choose options for vegetarians - soy, pea, hemp, etc.

From this article you will learn:

• The best protein for building muscle, according to scientists.
• Why you shouldn't spend a lot of money on various supplements.
• How to include one or another type of protein in your diet.
• Which protein can give maximum and stable results in gaining muscle mass.

We will look at the Top 10 most popular types of protein one by one, their advantages and disadvantages, and then choose the best option for gaining muscle mass.

Whey Protein

How is it produced?

It is obtained from dairy products, namely from milk in the production of cheese.

Advantages

Most people consider this type of supplement an ideal source of protein because it is complete, meaning it contains all the essential amino acids. Amino acids, in turn, are the building blocks for most functions in the body. It is quickly absorbed by the body and reaches the muscles quickly, making it an excellent choice for those looking for high quality protein and looking to build muscle mass.

The price of whey protein is also good. This is mainly because it does not require much capital investment to produce it. It tastes very pleasant and can be used in cooking or baking.

It helps build muscle mass, reduces recovery time after exercise, reduces muscle soreness, keeps you full for a long time and helps burn fat.

Flaws

Whey protein is not suitable for those who are lactose intolerant.

Whey concentrates contain a small amount of fat and carbohydrates, which should be taken into account by those who want to lose weight and are on a diet.

What scientists say

“Increasing evidence indicates that milk protein and whey can: 1) stimulate muscle protein synthesis, 2) lead to an increase in muscle cross-sectional area when combined with resistance training, and 3) reduce the body's recovery time after exercise .”

How does whey protein help you gain muscle mass?

During exercise, microscopic droplets form in the muscle fibers. These drops, with the help of protein, become stronger and turn into new muscle fibers. Thus, it is extremely important to consume quality protein at the right time. Whey protein helps form new muscle fibers and increase their size, thereby increasing overall muscle mass.

Weight gainers vs whey protein

Whey protein powder does not cause fat storage and will not make you fat.

Gainers contain a lot of calories, most of them come from fast carbohydrates. They, in turn, contribute to a sharp rise in insulin levels in the body. And the body can only use a portion of these carbohydrates for energy, and the rest is stored as fat.

Casein

How is it produced?

Casein is obtained in the same way as whey, only the ratio of casein to whey is 80% to 20%, respectively.

Advantages

In terms of its qualities and beneficial properties, it is similar to whey protein. It is absorbed more slowly and is able to support protein synthesis for 7 hours or more. It contains a lot of calcium, which has a positive effect on the process of losing weight.

Flaws

Casein is more expensive than whey protein and is not suitable for lactose intolerant people or vegetarians. Slower absorption can be an issue if you want to recover quickly after a workout or want to refuel just before it.

What do scientists say?

“...casein taken immediately before bed is completely absorbed by the body, thereby stimulating protein synthesis in the muscles and covering its deficiency in the body in just one night immediately after training.”

It follows that it is better to take casein before bed or if you know that the next meal will be only in 5-6 hours.

Soy protein

What do they get it from?

As the name suggests, it is obtained from soybeans.

Advantages

Vegetarian diets often lack protein, and soy is an excellent source of plant-based protein. Contrary to popular belief, soy protein is a complete source of protein.

Flaws

Why many male bodybuilders avoid soy protein is because it increases levels of the female sex hormone estrogen, which leads to female breast formation. Soy protein typically costs more than whey protein and contains more carbohydrates and fat. Soybeans in their structure consist of 30% carbohydrates and 20% fat.

Scientists' opinion

Soy protein supplements do not reduce serum testosterone levels or prevent changes in lean body mass in resistance training individuals.”

This means you don't have to worry that taking soy protein will make you weaker or more feminine. Studies have shown that it has no effect on testosterone and does not interfere with muscle growth, so if you are a vegetarian, this is for you.

Hydrolyzed whey protein

How do you get it?

It is produced in the same way as whey protein, but hydrolyzed whey protein is broken down into even smaller protein fractions through a process called enzymatic hydrolysis.

What are the benefits

Hydrolyzed protein is said to be easier and faster to digest than whey protein, making it great for post-workout use, especially if you haven't eaten anything before your workout. It is for this reason that many people take branched chain amino acids.

Flaws

Price: Hydrolyzed whey protein is more expensive than whey protein. In addition, studies show that its effect is not particularly different from whey protein.

What Science Says

“Whey protein stimulates postprandial protein excretion more effectively than casein and casein hydrolysate in older adults. This effect is explained by the fact that whey protein is digested and absorbed faster and contains a higher amount of leucine.”

In fact, it turns out that regular whey protein stimulates protein synthesis better than casein and casein hydrolysate, so there is no need to overpay for hydrolyzed whey protein.

Beef protein

How is it produced?

Manufacturers take gelatin, turn it into a powder, then often fortify it with creatine and branched chain amino acids.

Advantages

Beef protein contains significantly less carbohydrate and fat than hydrolyzed whey protein and casein, and is lactose-free.

Flaws

Many people willingly buy this protein because it is similar in quality to regular beef: it contains a lot of creatine, beta-alanine, carnosine, etc. However, the supplement itself contains little of these substances, so why overpay.

What Science Says

“Due to the fact that this supplement appeared on the sports nutrition market relatively recently, its quality characteristics have not been assessed from a scientific point of view. Until then, it’s best not to expose yourself to unnecessary risks.”

Rice and pea protein

How to produce

Protein elements are extracted from rice or peas, then heated to produce a protein concentrate, or washed with water, alcohol, or ionized to produce an isolate.

Advantages

An excellent source of protein for vegetarians. Both of them are hypoallergenic, which means that the risk of allergic reactions is reduced to a minimum.

Of all plant-based protein supplements, pea protein is the least processed and contains fewer artificial ingredients. It even contains trace amounts of various amino acids, and rice protein also contains some vitamins and minerals.

Flaws

The price for these types of protein is also high, but what is even more upsetting is that neither one nor the other is a complete source of protein. For this reason, you need to take both types of protein together to deliver essential amino acids to your muscles.

What scientists say

“Taking pea protein supplements and regular exercise increases muscle fiber thickness, especially in people who have just started or resumed exercise. Since no significant differences were found between the two types of plant protein, they can be used as a dietary alternative to whey protein.”

If you train hard and have adequate protein in your diet overall, pea protein is great for muscle growth and recovery.

Protein for gaining muscle mass

Every athlete knows about the benefits of protein for gaining muscle mass. An experienced athlete understands that it is difficult to achieve the desired effect with just training and a diet based on protein foods. To speed up the transformation process and achieve the desired shape, protein supplements are necessary. But, what is the best protein for gaining muscle mass, how to take it and what effect can be achieved with its help, we will analyze in this article.

Effectiveness of Protein Supplements

Protein for gaining muscle mass is an indispensable sports supplement. Protein causes the following effects:

• allows for faster muscle growth;
• replenishes energy reserves, especially those expended after training, promotes faster recovery of the body;
• slows down catabolic processes

Protein classification

Protein is the building material for muscles and muscle growth is simply impossible without a sufficient amount of protein. It is quite difficult to get enough protein from food, since in this case you will have to eat a lot of meat, cottage cheese and legumes. Therefore, the ideal option for an athlete is a protein shake, which is quick to prepare, easy to drink and gives the desired result. There are different types of protein for mass:

• egg;
• soy;
• whey;
• multicomponent;
• casein;
• meat

Of all the variety, it is important to understand what is the best protein for weight gain and how it works. Whey protein is a fast protein and is the best value for money. It comes in two types: isolate and concentrate. Isolate is more expensive, its protein content reaches 97%, and about 90% of the supplement is absorbed in three hours. Concentrate is a cheaper option, it has a lower degree of purification, up to 10% of the concentrate contains lactose and fats, the rest is protein. The process of protein absorption takes approximately 3-4 hours. Casein is a slow protein, so its use is advisable only before bed. Meat protein has a high cost, but its effectiveness is no higher than whey isolate. Egg - high absorption rate, but high price, inferior in all respects to whey protein. Soy protein is the least digestible of all types and has the lowest efficiency. Its only advantage is its low cost. This option is suitable for athletes who are lactose intolerant. A multicomponent supplement consists of a combination of several types of protein. Thus, it is believed that the most optimal protein for muscle growth is whey isolate, or its budget version, concentrate.

Correct technique

To get the best results, it is imperative to understand how to consume protein to gain muscle mass. Recommendations for protein intake are as follows:

• Prepare a cocktail from the dry mixture. To do this, use milk or juice, or, in extreme cases, water. The liquid in which the protein will be diluted must be warm, but not hot, otherwise the protein will curdle. Low-fat milk increases the value of the supplement, so if you have a normal tolerance to this product, mix your protein powder with it;
• You should not drink the daily dose of the supplement at one time. The powder should be divided into 1-3 doses, and a single portion of the cocktail should be about 250 grams;
• taking protein shakes will only be effective in combination with proper nutrition and exercise, otherwise you will not see results;
• a single dose of protein should not be more than 30 grams, since this is the amount that the body can absorb at a time;
• The finished cocktail should be stored no longer than 3-4 hours without refrigeration or for 5-6 hours in the cold. With longer storage periods, the cocktail may begin to ferment and bacteria appear in it; the effect of the protein itself does not decrease significantly, but problems with the gastrointestinal tract may arise.

Note! The body should get 50% of its protein from food sources, and the other half can be obtained from protein shakes. To get the maximum effect, it is recommended to take protein four or five times a day:

• The first dose will be in the morning, after sleep. During this period of time, the sports supplement fills the body with essential amino acids and inhibits catabolism;
• before training. For this technique, it is best to use isolate; it is a fast protein and quickly saturates your body with the necessary elements for productive work in the gym;
• after training. To achieve a speedy recovery of the body after exercise, it is recommended to drink a portion of protein, in this case it can be with carbohydrates, for example, mixed with juice;
• before bedtime. Muscles must receive their “nutrition” at night, therefore, casein is best suited before bed, as it is a slow-acting protein;
• the fifth intake is possible upon request, between meals.

Note! The optimal amount of protein per day is calculated based on body weight. Research published in the scientific journal JISSN last year showed that optimal intake of 1-2 grams of protein per kilogram of body weight should be consumed.

Which manufacturer is better?

It’s quite difficult to talk about what is a good protein for muscle growth. Each manufacturer tries to improve its products as much as possible so that athletes give their preference to it. The main indicators that athletes focus on are price, effectiveness and taste. According to experts in this matter, the best in terms of quality and price are:

• Prostar 100% Whey Protein from Ultimate Nutrition;
• 100% Whey Gold Standard from Optimum Nutrition.

Both supplements are a mixture of whey protein isolate and concentrate and are relatively inexpensive compared to their high effectiveness. In the “most budget option” category, the winner is Elite Whey Protein from Dymatize. And a mixture such as 100% Pure Platinum Whey has gained great popularity in recent years. Among pure isolates, athletes note the following supplements: Iso Whey Zero Carb from BioTech and Iso Sensation from Ultimate Nutrition. Choosing the right sports supplement is already half the success in gaining weight, of course, not without strength training and proper diet. At the same time, protein for weight gain not only gives this effect, but also helps to remove excess fat deposits, increase strength and energize the body. But along with the right choice, it is important to take it wisely, with the optimal dosage just for you and every day. If you follow all the rules, the result will not take long to arrive and very soon you will surprise those around you with the incredible volume of your muscles.

Allergic reactions and quality of ingredients

Choosing the ideal protein supplement depends largely on your health and fitness goals. Factors such as food allergies and eating habits should also be taken into account when choosing that perfect supplement. Below is a list of key factors to consider when choosing a protein supplement.

1. When choosing a supplement, consider your allergic reactions or intolerances to any products and their components. For example, if you are allergic to soy, then soy protein is not suitable for you. If you are lactose intolerant, then you will have to give up whey protein. Just keep in mind that this supplement is sold in three different forms, and whey protein isolate does not contain lactose.
2. Research the quality of ingredients in a particular protein supplement. Most low-grade protein powders contain artificial additives, chemicals, and fillers. Some additives have been found to contain ingredients found in detergents, so it's not safe to ingest everything if you want to stay healthy.

Avoid fillers and protein concentrates

If coconut flour or psyllium is used as a filler, then manufacturers are clearly trying to save on the amount of protein. You also need to be careful with milk powder in your protein powder. It is often used as a cheap filler, which often leads to digestive problems and slows down your progress towards your desired goal.

To meet your protein needs, choose pure and natural protein powder options with no additives, colors or fillers to give your body the fuel it needs to reach your fitness goals. You must be 100 percent sure that you are giving your body only the best.

1. Be careful with sweeteners and sugars. If you want to gain muscle mass and burn excess fat, then sugar should not be in your protein supplement. Whey protein contains a negligible amount of sugars compared to other protein options. Remember that some manufacturers use added sugar and even artificial sweeteners. Artificial sweeteners such as sucralose and aspartame have been linked to serious health problems and should be avoided.
2. Know your fitness goals. Protein intake, like working out in the gym, should be in line with your goals. For example, whey protein is the best protein for gaining muscle mass and burning fat. Once you decide on a specific type of protein, don't forget that there are other options within the chosen category.
3. Don't always look at price when choosing a protein. A powder with a lower price may end up costing you your health or ruining your plans. As they say, you get what you pay for. Cheap protein supplements often contain lower amounts of protein and beneficial ingredients, so don't make your choice based on price alone. This does not mean that you need to immediately take the most expensive brand, because it will be the most effective and high-quality. It’s better to try to find out as much information as possible about a particular protein so that you can choose the best one for yourself.

Why do you need protein?

A deficiency of any essential element leads to disruptions in the functioning of the body as a whole. During active sports, a large amount of protein is constantly spent on the formation of muscle tissue and joint support. Therefore, athletes, especially those involved in strength training, have a much higher protein requirement. Protein mixtures are a natural product that take little time to prepare; just mix the powder with liquid in a shaker.

Who needs to drink extra protein and why:

• Athletes, bodybuilders and those wishing to build muscle mass. Protein is an important building material for new tissues and cells. With its deficiency, the muscles will not grow, but rather, on the contrary, will begin to break down. Taking protein to gain muscle mass is a must.
• Those on a strict diet to lose weight. When the amount of carbohydrates is limited, the body begins to use fat reserves. Proper weight loss assumes that protein foods will predominate in the diet. Then the body will receive the necessary energy without muscle breakdown. Drinking protein shakes for weight loss will help suppress hunger and fill you up.

Of course, you can get the required amount of protein from regular food if you have the time and desire. To increase muscles, you need to get 2.5–3 g of protein per 1 kg of body weight per day. Protein supplements only make the task easier. They are quickly absorbed, cover protein deficiency, and do not require much time to prepare.

When and how to take protein?

Once you decide on your protein choice, you will need to decide when and how to take it. While there is no such thing as a “wrong time” to take protein, there are some things to consider to get the most out of your supplement. Whey protein is ideal for building and repairing muscle mass, so it is recommended to take it before and after training. Before training, it will serve as a source of fuel for the body and help build muscles. If you take it half an hour after training, then the process of muscle recovery and growth will occur faster.

Protein can be used as a snack, especially if you have a busy schedule and need to quickly and easily replenish your nutrients and protein. Mix the protein with milk or water and take it with you for an on-the-go snack.

People have come up with a lot of ways to include protein supplements in their daily diet. There are a large number of recipes, one of the components of which is protein, which will allow you to turn an ordinary dish into a healthy meal. For breakfast, you can treat yourself to protein pancakes or add the powder to your oatmeal. For lovers of sweet desserts, ice cream made with whey protein is suitable. Made with peanut butter, oats, chocolate chips and protein powder, this protein bar is sure to please everyone. I also recommend trying the delicious and tender pudding with added protein.

Once you decide how to include protein in your menu, you need to know how much to consume. The daily recommended protein intake is 25-50 grams, which equals 1-2 scoops. Depending on your goals and body weight, you will need to adjust this amount. You will receive more detailed recommendations by reading the label or instructions for a particular product.

Is it possible to prepare protein in advance?

It is better to dilute the mixture immediately before use or at least 1–2 hours before use. A cocktail that has stood for several hours begins to deteriorate and become colonized with many bacteria. To avoid intestinal problems or even poisoning, you should not take risks and prepare a protein drink in advance. In addition, there are special shakers on sale with compartments for storing dry mixtures, which are convenient to take with you and prepare a protein shake on the spot.

It is better to choose protein and calculate the rate of its consumption together with a trainer who can objectively assess your physical capabilities. At the same time, you should always remember precautions and avoid overdose in sports nutrition.