Muscle Building with Protein
If you’ve ever visited a gym or dabbled in bodybuilding and fitness, you’re probably aware of the significance of protein for muscle growth. Everyone talks about it at some point.
So let’s look at building muscle with protein, sakes, powder, and real food.
First things First
The essential building blocks of the body, proteins are in charge of the development, maintenance, and repair of tissues and organs, including muscles.
Protein fibers make up muscles in particular, and when you do things like resistance training, you cause tiny tears in these fibers. Protein is essential for mending and fortifying these fibers, which promotes muscular growth and increased strength.
Muscle growth can also be impacted by the time and distribution of protein consumption throughout the day. Spreading protein consumption evenly between meals (as opposed to taking the majority of it in one meal) increased muscle protein synthesis and improved muscle retention, according to research published in the 2018 “Journal of the American College of Nutrition.”
Understanding Your Protein Needs
What Is My Protein Requirement?
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, research suggests that increasing protein intake can be beneficial, and 0.8 grams should be considered the minimum amount of protein, especially for individuals who are physically active.
For athletes and those with higher levels of activity, daily protein requirements can range from 1.2 to 2.0 grams per kilogram (0.45 to 0.9 grams per pound) of body weight. For most active individuals who exercise regularly, a daily protein goal of 1.6 grams per kilogram (0.72 grams per pound) is advisable.
Protein requirements can also be expressed as a proportion of caloric intake. According to some studies, 20–30% of calories should come from protein, depending on the demands and objectives of the individual. With a daily intake of 1,800 calories, that corresponds to roughly 90 to 135 grams of protein.
Research suggests that healthy persons can consume up to 2.0 to 3.5 grams of protein per kilogram of body weight without experiencing any adverse effects, while there is no upper limit for protein intake..But more isn’t necessarily better, and getting more protein than you need isn’t likely to improve your health or increase your muscle mass.
Benefits of Protein Shakes in Muscle Building
Protein shake consumption can support health in a variety of ways.
Weight loss support: Protein shakes can be crucial for preserving lean muscle mass while reducing body fat. Most people who want to control their weight should aim for 20 to 30 grams of protein every meal.
Concentrated source of amino acids that build muscle: All nine essential amino acids required for muscle growth and maintenance are included in protein shakes. They usually contain high levels of leucine, isoleucine, and valine, which are essential amino acids for developing muscle.
Protein shakes sometimes require time and preparation, but you may plan meals and high-protein snacks that offer a comparable macronutrient composition. Conversely, protein drinks, which can be purchased online or in-store, are a quick and simple choice.
When you’re too busy to prepare a balanced meal or are traveling, protein shakes might be a convenient meal substitute.
Many protein shakes include important micronutrients such as B vitamins, antioxidants, vitamins A and D, and other nutrients that people don’t get enough of.
Protein shakes are a good source of nutrition for older adults. They offer an easy way to get high-quality protein and essential nutrients, especially when protein intake or appetite may be lower than necessary.
Best Protein Shakes
OWYN Plant-Based Protein Shake (Best Overall)
- 100% CERTIFIED VEGAN, GLUTEN-FREE: 100% plant-based protein shakes that provide superior health benefits and never, ever, compromises on taste. Delicious nutrition made for active & healthy people who care about what they put in their body & where it comes from.
- CONTAINS 35 GRAMS OF PLANT PROTEIN: Delivers all 9 essential amino acids and naturally occurring BCAAs (Branched Chain Amino Acids) to enhance muscle recovery and promote optimal daily health. Great source of fiber, high vegan omega-3, and a superfoods greens blend of kale, spinach, and broccoli.
- PROVIDES ONLY WHAT YOU NEED: Great source of fiber, high vegan omega-3, and a super greens blend of kale, spinach, and broccoli. OWYN Elite shakes also include prebiotic supplements to support gut health and digestion.
- GLUTEN-FREE, SOY FREE, LOW CARB, KETO: Peanut & tree nut free, egg-free, non-GMO project verified, kosher, free of all artificial colors, flavors & preservatives, dairy free, ZERO SUGAR, no sugar alcohols or stevia, resulting in a low net carb protein shake.
- 18 MONTH SHELF LIFE: Shelf stable without the need for refrigeration, except after opening.
Slate– High Protein Iced Coffee. ( Best Budget)
- Strength Starts Here – The Creamy Caramel Kick. This delicious Caramel Latte is the perfect combination of smooth & sweet. With 20g protein and 175mg caffeine, this indulgent, high-protein delight will give you the boost you need to crush your day, every day.
- Customers find the protein drink has a good taste and high protein content. They say it’s a delicious way to get some protein in and a perfect daily supplement for more protein intake. However, opinions vary on whether it’s good value for money.
Orgain Vegan Shake. (Best Organic)
- CLEANER INGREDIENTS: Orgain Vegan Nutritional Shakes serve up complete nutrition including 16g of organic plant-based protein, over 21 vitamins and minerals, 10 Organic fruits and vegetables powder (including Acai, Spinach, Kale) & 230 Calories per Serving
- HIGHER STANDARDS: Non-GMO, no carrageenan, gluten-free, no soy ingredients, no lactose or dairy ingredients, kosher, no artificial colors, flavors, sweeteners, or preservatives. Oh yeah, it’s Certified USDA Organic, too.
- POWERED BY PLANTS: Includes real, plant-based protein from pea and chia to help you take on your day. Every shake is made from hand-selected ingredients for maximum nutrition and a smooth, creamy, and grit-free experience.
- VITAMINS & MINERALS: Support your daily nutrition with an excellent source of Vitamin B12, Zinc, Vitamin C, Vitamin E, Biotin, Calcium & Niacin. We make shakes that give you the power of nutrition to help you stay fueled and full for your busy day.
- ON-THE-GO NUTRITION: Ideal for healthy, on-the-go nourishment for men and women; These are great as a supplement to your diet and nutrition needs and perfect for busy lifestyles, meal replacement, a quick breakfast or snack, and pre or post-workouts
- WHAT TO EXPECT: Includes 12 (11 Fl Oz) Orgain Organic Vegan Nutritional Shakes, Vanilla Bean, Ready to Drink.
Evaluating Protein Powders.
Advantages of Protein Powder
For good reason, whey protein is one of the most researched supplements available. Scientific investigations have found numerous health benefits, and it has a very high nutritional value.
People can feel satiated for longer if they take supplements and eat foods high in protein. Smaller portion sizes and less frequent eating are typically the results of feeling full, which can help someone maintain a healthy weight or, if needed, lose weight.
Whey is a great way to get high-quality protein.
When cheese is being made, a liquid called whey separates from the milk. Whey protein is the name given to the protein component of whey.
All of the essential amino acids are present in this full, premium protein. Compared to other forms of protein, it is also highly digested and rapidly absorbed from the stomach. Because of this, it is among the greatest dietary sources of protein.
Whey protein powder comes in three primary varieties.
Concentrate (WPC), hydrolysate (WPH), and isolate (WPI).
The most popular and least expensive kind is concentrate.
Whey protein is a popular nutritional supplement among athletes, bodybuilders, and anyone who wants to increase their protein intake.
Protein can aid in the repair of injured muscles and tissues in addition to aiding in muscle growth. Athletes therefore use protein powder to hasten the healing process from post-exercise muscular soreness.
Types Of Protein Powder
There are several different types of protein powder. Whey is the most popular protein supplement and the one that researchers have tended to focus on, but it is not the only one. Common types of protein powder include:
Whey: This water-soluble milk protein is popular among athletes. It is a complete protein, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.
Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.
Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids.
Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid arginine.
Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.
Source; Medical News Today
Best Protein Powders
Best Whey Powder.
- START GAINING MASS: Build the size that creates big moments when you train with the blend of protein, creatine, and carbohydrates in GNC Pro Performance Bulk 1340 high-calorie mass gainer.
- SUPPORT MUSCLE ENERGY, RECOVERY, AND GROWTH: Fuel maximum results during and after intense workouts with muscle fuel from high-quality protein and 1g of creatine to support energy production.
- HIT BIGGER PROTEIN GOALS: Bulk 1340 packs 50g of whey protein powder with naturally occurring BCAA to support muscle growth—including 10g of glutamine, an amino that’s also important for supporting the immune system.
- FUEL MUSCLES WITH 1,340 CALORIES IN A MACRO BLEND: GNC Pro Performance’s most nutrient-dense blend packs enough calories and carbs to blast through your most challenging sessions in the gym.
- CHOOSE A BANNED SUBSTANCE-TESTED MASS GAINER: Unlike most mass gainers with proprietary blends, Bulk 1340 is certified Banned Substance Tested and designed to help athletes increase size and overall strength.
Best Casein Powder
- GOLD STANDARD 100% Casein supports muscle recovery during nighttime and between meals with 24g of premium micellar casein protein.
- Micellar casein protein is derived from milk and digests slower than whey protein. The result is a protein option that allows your body to absorb protein and amino acids over longer periods of time when eating is not possible or practical – such as during sleep or between meals.
- It’s an excellent option for anyone who wants quality, slow-release protein and essential amino acids in their performance nutrition routine – from fitness enthusiasts to elite professional athletes and every level between.
Best Soy Powder
Now Foods Soy Protein Granules
- VEGETABLE-SOURCE PROTEIN: NOW Real Food Organic Textured Soy Protein (T.S.P.) is the healthy vegetarian alternative to meat.
- VERSATILE MEAT SUBSTITUTE: This unflavored and versatile vegetable protein is non-GMO and perfect for vegetarian burgers, chili, stews, soups, casseroles, and more.
- EXCELLENT SOURCE OF PROTEIN: Made entirely from organic soybeans with no chemical additives and are an excellent source of protein.
- Keto-Friendly;Gluten Free;Terracycle;USDA Organic
Best Pea Powder
- Pea protein isolates can help you formulate for in-demand protein, nutrition and lifestyle claims while offering the functionality you need.
- Pea protein isolates feature 80-85% protein (on a dry basis) and provide the smooth, creamy textures consumers crave. With excellent emulsification properties for improved shelf life, and optimal solubility and dispersibility, our isolates are ideal for:
- Plant-based meats
- Plant-based dairy products Nutrition & energy bars
- Better-for-you baked goods and snacks Powdered and RTD beverages
- Smoothies
- Good/excellent source of protein Clean label
- Gluten-free
- Non-GMO
- Organic option available
- Plant-based
- Vegan/vegetarian
Best Hemp Powder
Nutiva Organic Protein Powder.
- It also has all twenty amino acids with the added bonus of good-for-you essential fatty acids (2g per serving).
- Nutiva Organic, Cold-Processed Hemp Protein provides a high-quality plant protein with the branched-chain amino acids vital for good health.
- Nutiva Hemp Protein also contains 66% edestin (a bioactive globulin protein that’s easy to digest) more than any other plant.
- Unlike other hemp products on the market, Nutiva Cold-Processed Hemp Protein is all natural and never processed with hexane or other dangerous chemicals.
How Did I Choose The “Best”
I have seen so many people just plug what they can get a dollar for, it has become annoying. I judge what is the best by the number of people who buy and the ratings (4 plus stars). I also do extensive research and discount any that do not disclose ingredients etc.
Finally, I try to taste-test each product. This confirms that it is OK because I have had cancer of the bowel and anything that disagrees with me goes straight through.
Incorporating Protein into Your Daily Routine
A diet plan that incorporates meals and snacks that are high in protein is known as a high-protein meal plan.
The optimal consumption may be closer to 1-1.6 grams per kilogram of body weight for individuals who are active and seeking to help weight loss and muscle building.
About 15–30% of your calories should come from protein, with the rest coming from good fats and carbohydrates.
Lean proteins like chicken breast, fish, tofu, eggs, and low-fat dairy products should be included in every meal in a high-protein diet.
My Favorite Meal Prep Cookbook.
Not all protein comes in shakes and powders. Use your cooking skills and these great recipes to cook up your own protein punch.Bodybuilding Meal Prep Cookbook
Do you want to increase your muscle build without spending a lot of time in the kitchen?
With more than 100 simple, high-protein meals that fit into any meal plan, this comprehensive guide is your go-to resource.
Whether your weight is increasing, decreasing, or staying the same, this cookbook will offer meal ideas supported by science to help you reach your objectives.
Steve Hey
Your Lazy Athlete
If you like this check out my other work at “The Lazy Athlete”
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