Protein Supplements To Build Muscle
In this article I share what I learned about Protein Supplements To Build Muscle. There are many types of different protein supplements… As if you weren’t confused enough to begin with! Let’s list the different types of Protein Supplements and give a short description of each to get you started.
- Whey Protein
There is the most common Whey Protein, which is noted for it’s fast absorption, making it ideal for post-workout shakes. It’s a complete protein, meaning it has all essential amino acids, the building blocks of protein and muscle. It’s milk-based and may not be your best choice if you’re lactose intolerant, try choosing the Isolate Whey Protein instead which contains the most protein and less of anything else, the regular Concentrate Whey Protein contains about 70% protein and rest is mainly carbohydrates.
- Casein Protein
The long lasting Casein Protein, it’s digested and absorbed into muscle for a generous time-span of about 8 hours. It’s best for before sleep shakes, when due to technical reasons you cannot eat. It provides your body with a steady stream of protein to break and use to repair muscle throughout the night.
- Soy Protein
Best protein source for vegans & women. Ideal for those allergic to milk, eggs & manliness. Studies have shown it can turn you into a female bodybuilder overnight.
- Egg Protein
Derived from egg whites, it’s absorption time is about 4 hours, which positions it between Whey & Casein.
- Rice Protein
Derived from the endosperm of grains… Isn’t it great? Now you have 1 option less!
A few notes before sleep
- Don’t drink too many shakes, 2 a day at max, best with intervals of several hours in between. You don’t wanna strain your kidneys which have to process artificially more.
- It’s a myth that if you blast your body with protein your muscles will grow, the protein is not the stimulant, but working out is. Put enough strain on your body for muscle to break and regrow stronger and bigger, this is when protein is needed as the building blocks.
- Protein Powder with water isn’t as bad as you may think, and Whey Protein is said to be tastier than others, which I have failed to notice, they all seem pretty much the same to me (which isn’t bad), maybe I’m just not that selective…
- On the other hand, mixing the powder with milk will give you extra protein, for a standard-sized shaker it will be something about 10g of protein, which is a quite nice addition if you’re having a hard time eating solid foods and are not milk intolerant.
- There are a bunch of other supplements, among which are: creatine, glutamine, before-mid-and-after workout boosters, amino acids (yes they are the building blocks of proteins but the premise is that you get ALL of them, which is not always the case with protein powders). Function of all those supplements is out of the scope of this lousy excuse for an article, but you might wanna adopt this as a rule of thumb: You absolutely can achieve great results only taking Protein Powders as supplement, if at all. Other supplements are there more for making money, don’t stuff your head with this if your profession is not bodybuilding.