The market of protein can be a little bit daunting if you haven’t done the proper research. Walk into any health supplement store and you’ll see a wall-to-wall display of protein tubs littered with words that sound like they came out of the glossary of a science textbook.
But why even bother taking protein?
When you exercise, you’re creating little tears in your muscles, which when repaired, create more muscle mass. That pain you get about 12-24 hours after a workout is your body repairing the tears in your muscles. Protein is an integral component to muscle repair, and without enough of it, your muscles will take longer to repair. Thus elongating the healing phase, resulting in longer periods of muscle soreness.
We often consume protein on a daily basis from foods such as meats (chicken, pork, beef, etc.), eggs and other meat substitutes. The protein found in these sources are considered essential proteins to repairing the body. However if you’re attempting gain muscle mass, simply eating your regulated daily amount won’t contribute and beneficial aspects.
The rule of thumb for determining how much protein you need to consume is to simply multiply your weight by 1.5. That’s the weight of protein which you’ll have to consume daily in order to gain muscle mass. Obviously if you do some simple math, it’s easy to see that that quantity is quite ridiculous and almost impossible if only eating food is involved.
Luckily for you, protein shakes are readily available to solve this poblem. The consumption of 2-3 protein shakes a day is enough to supplement the quantity of protein that your body needs to build muscle mass. And when you’re building muscle mass, you’re also burning fat. Win/win? We think so.
Not only does drinking protein shakes facilitate the consumption of protein, but it allows your body to absorb the protein at a faster rate as opposed to first digestion the fod and then extracting the protein. But with all that being said, just how do you go about picking the right protein?
Which protein is better for me?
First and foremost, do your research. There are plenty of exercise and work-out forums out there where customers can rate the performance and quality of different brands. Many companies are well established and have a loyal following of customers who continously go back and repurchase products due to satisfaction.
Because it takes awhile to see results in the world of exercise, we don’t recommend trusting a brand that’s new to the market. Why? Most likely, any positive feedback will be self-generated by the company. A sufficient window to see results has yet passed for customers to provide a proper review of the product.
Often times, companies fail to do well and flounder quickly. Either due to poor results related to customer satisfaction, or due to recall purposes. Make sure that you’re not stuck with an unreliable company as you won’t know what side effects may occur.
Behind every succesful brand is successful marketing. However, claims are not the place for exaggerations. Companies may often hype up their products to convince you that their products hold the key to the magical kingdom of Narnia. Along with the hyped up claims and excessive promises comes a heft price tag.
Compare these companies to those that are already successful. If such claims are true, why aren’t successful companies already employing these qualities into their own products?
Like we said, do your research. Compare ingredients against leading competitors as well as the price. Make sure that you’re really getting what you’re paying for and not just some flashy promise emblazoned onto a label.
If it works, it’ll work. Trustworthy companies don’t need false promises to sell an effective product. The product wil sell itself.
Often times, protein powder may be mixed in with other ingredients to help enhance the experience. If you see an ingredient label with 20+ ingredients, that’s a red flag to put the container back down and try the next one. You want avoid powders with fillers or too many other ingredients that’ll detract from the protein itself.
You’re paying for protein, not other stuff.
Isolate is an isolated form of your protein, allowing for faster absorption. This is especially effective to use righ after a workout if you don’t have the chance to grab a meal immediately. It’ll provide your tired muscles with the appropriate proteins to recharge and start repairing the damage that was done. Isolates are also good for those who are lactose intolerant as all lactose is removed in the process of purification. But a side effect for those who aren’t lactose intolerant is that they may develop an allergic to the isolate. Because all lactose is removed, all that’s left in your protei powder is cow protein, clearly not something our body is usually used to in such a high concentration.
A good isolate to look into for immediat muscle growth post workout is whey protein. Due to its rapid digestion, you quickly saturate your blood with protein, allowing for your muscles to heal faster.
Because whey is composed of all cow protein, if you develop an allergic reaction to it, you could instead opt for egg protein. However the release of proteins in the digestion process is even slower than casein. So as opposed to immediate muscle repair, egg protein is better for overall muscle growth. And because egg protein is isolated solely from egg whites, there’s virtually no carbohydrates or fats to ingest. All in all, if you’re okay with a slow release and clean protein powder, try egg protein.
Soy protein is another option that is often considered as well. There’s been ongoing controversy of the effects of soy on men, where feminizing effects occur. This is mostly due to isoflavanoids found in the soy that act as estrogen-like molecules, thus impressing feminine side effects. But hey, if you’re down for becoming a little bit more female, then power to you and try some soy!
If you’re a vegetarian, vegan protein is also readily available as well. Some may argue that vegetables aren’t composed of complete proteins, but they do have a high biological value, meaning that your body can effectively use the majority of what your drinking to fuel itself. Sitting at roughly 80%, rice is your best opion. There are lots of other vegan proteins readily available too, so make sure to check out their biological values before deciding on one to take.
Concentrate hasn’t been broken down and isolated as much as isolate, so it absorbs at a more moderate pace. This is especially good to have in between meals on a day when you haven’t put your body through intense exercise. It’ll work as a quick snack to tie you over till the next meal so that you’re not reaching for sweets.
Casein takes the longest to digest, so it’s used as a slow release. It’s often recommended to take this before going to sleep so that your body will create a slow release of protein overnight as you sleep, supplying the muscles with repair blocks throughout the night.
[quote_center]Which protein powder do you think works best for you?[/quote_center]
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