Eating protein-rich foods like lean meats, eggs and fish may help your protein goals, but this can be difficult if your protein needs are high.
Taking a protein powder like whey protein is a convenient and simple way to pack additional protein throughout the day. Finally, many people choose to incorporate protein powder into their diet because of how quickly it is absorbed. Protein breaks down into amino acids that contribute to muscle growth after they are absorbed. Again, whey is a popular option because it offers all of the amino acids needed to make a complete protein. To get the most benefit out of your whey protein, you have to figure out how much you actually need to supplement your diet.
Many studies have found that eating a diet with 25 to 30 percent of calories coming from protein resulted in increased weight loss. In fact, one study found that participants who increased their protein intake to 30 percent of their calories ate calories less per day overall, and lost an average of 11 pounds more, compared to other participants over the course of 12 weeks.
This goal is difficult for many to meet through meals alone. Therefore, using a whey protein powder could be necessary to get the protein you need. Making a shake with two scoops of whey protein provides around 25 grams of protein.
To get the most benefit, drink your shake as soon as possible after a workout. If you struggle to get enough protein with meals, you may need an additional shake per day to meet your needs.
Building muscle, or bulking, requires a diet rich in high-quality protein. More fatigue on the muscle means more muscle fibers are broken down.
You need plenty of protein to support the process of repairing and building new muscle tissue. Similar to weight loss, the amount of protein you need for building muscle depends on your training. For people who train moderately workout three times or less per week , the recommended amount of protein to build muscle is 2. For a person who weighs pounds, the recommended amount of protein to build muscle using this guideline is grams per day.
This method of hunger control has the added bonus of getting you closer to your daily protein intake target. Missing a meal might not make you feel great, but replacing one meal with a protein shake probably won't have any long-term effects. Besides the amino acids your body needs to build muscle, some shakes come with carbs and other nutrients that make you feel full and give you a larger variety of fuel.
However, you don't want to get into the habit of frequently using protein shakes as a full meal replacement when you would normally eat whole foods. The development of the nutritional supplement market means there are now a variety of high-quality protein shakes available in many different flavors, made out of more than just the classic whey protein you're probably familiar with.
Peas , hemp, and soy are just a few examples of modern sources for protein. Micellar casein protein shakes, which are derived from the other form of dairy protein besides whey, are also an excellent option for a more slow-digesting protein.
By consuming a variety of different protein sources you can get a mix of quick, medium and slow-digesting proteins. This keeps a steady stream of amino acids available for muscle health. It doesn't matter if your goal is to gain muscle, lose weight, or simply to maintain lean mass while improving athletic performance: protein intake is critical.
Shakes are a great way to help you meet your daily protein goals and curb hunger — but like all other helpful tools, moderation is important. This blog is not intended to provide medical advice. Be sure that you consult with an expert source — such as a registered dietitian — who can help you plan a balanced diet with all the necessary macronutrients, including proteins, fats and carbohydrates. When you have a balanced diet, a consistent schedule and the right type of supplements each day, it makes building muscle or losing weight a much easier and enjoyable process.
These statements have not been evaluated by the Food and Drug Administration. How bad can it be? It's made from milk after all and, due to the manufacturing process, whey protein doesn't spoil like meat or dairy. However, that doesn't mean your protein shake is good to drink.
It's muscle-building potential does diminish after the sell-by date. That's because the protein reacts with leftover sugar, resulting in a slow decrease of the amino acid lysine. Crucially, this mens the protein power will not be as effective as it was when you bought it.
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Advertisement - Continue Reading Below. In addition, supplementing with a high-quality whey protein powder can be a game-changer for athletes, bodybuilding, and other physique competitors, training and lifting enthusiasts, and any other individual who may require a relatively high daily intake of complete protein in order to optimize muscle performance and recovery.
First and foremost, proteins are the main building blocks of the human body, utilized to generate organs, hormones, enzymes, neurotransmitters, connective tissues e. Proteins are also the building blocks of human muscle and make up the elements that facilitate muscle contractions i. Protein molecules are assembled from amino acids, which are even smaller molecules linked together in a specific sequence like beads on a string. These are referred to as essential amino acids, or the EAAs I referenced earlier.
Whey protein is particularly high in three crucial EAAs, known as the branched-chain amino acids , or BCAAs, which are leucine, isoleucine, and valine. Longitudinally, this acute effect has the power to enhance recovery and to augment, and even optimize, muscle growth, and performance.
All this being said, the most common use of a whey protein supplement is to promote protein synthesis and support hypertrophy, or muscle growth, and improve long-term muscle performance qualities like strength and power. Here are some of the primary ways that the ingestion of whey protein can stimulate muscle growth and muscle performance enhancements:. In addition to its promise as a supplement that can help us build muscle, accelerate increases in performance, and maintain the hard-earned lean tissue mass we currently carry, whey protein can also help people lose body fat.
More than the other macronutrients, protein helps promote satiety and boost energy expenditure via the thermic effect of food, or the calorie cost of digesting and processing protein itself. Whey protein has been shown to aid weight loss by reducing appetite in between meals. Your personal protein daily protein intake depends on a variety of factors, including your training regimen i. In general, a range of total daily protein intake from as low as 0. Many people find it easy to target the middle of that range or roughly 1 gram of protein per pound of bodyweight.
How much whey protein you use depends in part on your daily protein target and the composition of your diet. I commonly recommend using at least one serving roughly 25 grams of whey per day for women and two servings 50 grams for men. It is generally recommended to consume scoops 25gg per day, usually post-workout, but you could drink as many as five protein shakes a day.
You now know the myriad benefits of whey protein, which extend from helping support muscle growth to helping you lose fat.
Keep in mind that many whey protein products consist of multiple types of whey protein such as a whey protein concentrate and whey protein isolate blend , and each product will deliver a different quantity of each type. For this reason, it's important to check the nutrition label before investing in a certain whey protein supplement.
Overall, the best whey protein supplements will deliver 25 grams of complete protein per serving, minimal fat and carbohydrate content, and an enjoyable flavor!
While whey protein is a great go-to protein for many people and good for you, there are several other protein supplements made from other sources on the market.
While these other sources don't support muscle growth as directly as whey due to different absorption speeds and amino acid content, they can be highly beneficial and useful for other reasons. Similar to whey protein, casein is a protein found in milk. However, unlike whey, casein is digested and absorbed at a much slower rate. At the muscle tissue level, consumption of a casein protein results in a very steady and prolonged delivery of amino acids, which can still stimulate muscle protein synthesis like whey protein can , but at a slower rate and, as evidence suggests, to a lesser degree than whey protein.
Similar to other animal products, like chicken and beef, eggs are a complete protein source, providing all nine essential amino acids. In addition, egg protein is second in line—only to whey protein—as a complete protein with the highest leucine content, a crucial branched-chain amino acid BCAA that that is a key contributor to muscle growth, muscle tissue remodeling, and regeneration, and muscle performance. Egg white protein products are a good choice to take in conjunction with whey or for anyone who experiences allergic reactions to dairy.
The boom in protein supplementation over the last several years has led to more vegetarian and vegan options than ever.
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