Proteins are the building blocks necessary to repair and grow muscle tissue when engaging in any type of activity that breaks down muscle tissue, including in particular in our case, progressive resistance training.
Examples of common protein-rich foods include chicken, beef, eggs, milk, cheese, fish, and of course, complementary protein sources known as protein powders.
There are proteins found in potatoes, rice, pasta, and nuts, but most of the proteins found in these sources are not considered “essential” proteins and their bioavailability is not as high as that found in the meat and dairy groups. Therefore, when calculating our daily protein needs, it is best to count only “complete / essential” proteins.
Generally, to gain muscle mass or even lose fat, you must maintain a high protein intake. A good rule of thumb for calculating protein for lean muscle gain is to multiply your lean body mass by 1-1.5. Then we would like to divide that intake into 5-6 meals throughout the day.
Now, for anyone new to this concept, the idea of eating 6 chicken breasts a day or 8 egg whites at every meal can seem like a daunting task. Fear not, as there is an alternative to eating 6 whole food protein sources a day that is guaranteed to deliver as good as results.
The alternative is to ingest 2-3 protein powders in the form of a protein shake.
There are several benefits of consuming 2-3 protein shakes instead of whole food protein sources throughout the day and they include:
– convenience
– Faster absorption for protein requirements after training.
– Better absorption and digestion
– Constant flow of amino acids at all times
By now, it should be clear that including a good protein powder in your diet is very beneficial to ingesting your daily protein needs.
The tricky part is trying to pick a GOOD protein powder that contributes to muscle gain and doesn’t break the bank.
Here are my 5 ways to choose a good protein powder.
Mass Gainer VS Protein Powder
First, you need to understand that not all protein powders are created equal.
First there are the powders that are known as mass gainers. A mass gainer is basically a powder that includes protein, carbohydrates, and fat. Although all three macronutrients are necessary in a diet, when choosing a protein powder, a person should never buy a mass gainer if they really only want one protein powder.
Some people who are new to weightlifting often make the mistake of buying one of these so-called protein powders without knowing that they are also consuming much more than protein, which can contribute to excess fat gain due to excess calories. .
When choosing a powder, make sure it has the following:
– Low in fat (1 to 5 grams is fine)
– Low in carbohydrates (1 to 5 grams is fine)
– High protein content (normally between 20 and 30 grams per serving)
The test of time:
Another factor to consider when choosing a protein powder is figuring out how long that company or product has been on the market.
My general guideline is to only consider products that have been around for at least three years and have received positive feedback.
Normally, if a product lasts so long it is because it is a quality product that people keep buying because it works.
Natural and pure powders:
In my opinion, the quality of a protein powder is more important than the total amount of protein.
Always look at the label when deciding on a protein powder and make sure it contains no more than 7-10 ingredients. Also, try to find a powder with more natural ingredients. Typically, if you’re having a hard time pronouncing all the ingredient names, that could be a signal to quit and find another one.
When choosing a powder, it is also important that you never get caught up in advertisements claiming that it has so-called added ingredients that will further promote muscle growth.
Supplement Company uses a dirty little trick where they will include a small amount of an additional ingredient that can be helpful in promoting more muscle gain on its own, but the amounts they include in their product are not enough to make a significant difference. When they do this, the price is usually inflated and not worth considering.
Concentrate, isolate or casein?
There is also much debate about which type of protein is the best to eat.
To simplify this, here is what you need to know.
In my experience, I’ve tried all of them at different times in my training and found that it doesn’t really make any difference. Of course that’s just my opinion, but with that said, if you have the money and really believe that the type of protein will make your results good or bad, then here is a basic guide.
Concentrate: It is a good source of protein powder that is absorbed at a moderate rate. It is usually good to include this type between meals.
Isolate: This type of protein is absorbed more quickly and is recommended to be taken immediately after a workout to transport proteins and amino acids to starving muscle cells.
Casein: Casein has a longer digestion period, rather than concentrating and isolating. Bodybuilders and many athletes typically include this type of protein as their final meal before bed, as it provides a constant stream of amino acids during an overnight fast during sleep.
Stay away from the hype:
Supplements are notorious for promoting their products with unrealistic claims and promises.
DO NOT buy into the hype of major companies that value their products beyond what you actually need to pay for.
I am not saying that their products are not good or that you will not see results with them, they are simply not worth the cost that they are charging.
Take the time to compare the ingredients, the background of the company, and don’t let the hype sway your decision.
I get my protein powder from a very generic company. The packaging is simple and there are no excessive marketing tactics behind the product. The product is simply made up of high-quality ingredients and I trust the company. That’s all that matters