7 Protein Powders For Stronger Muscles, Say, Dietitians
 |
| Photo by Rachel Claire from Pexels |
What’s the best way to bulk up? Try to ignore all the workout supplements on the market and stick with real food instead. That’s the advice of registered dietitians, who say that by eating some protein along with your weight-lifting session, you can bulk up more effectively than with any shake or powder. Here are seven of their favorite protein powders for stronger muscles.
Whey protein is important
While protein is an important macronutrient for everyone—not just athletes—the importance of a diet rich in lean protein increases as we get older. Those who exercise regularly will also benefit from having plenty of protein on hand. Exercise causes inflammation in muscles and needs a proper amount of protein to help decrease that inflammation. It's good for people who are going to be working out to eat more protein because it helps them build muscle and helps with their performance during a workout. The 7 Best Types of Protein Powder: Whey: Whey is considered one of if not the best protein powder because it contains all nine essential amino acids required by humans. Plus, whey digests quickly so it’s perfect for before or after exercise. However, some people may have trouble digesting whey due to lactose intolerance or other reasons so make sure you do your research before taking whey supplements. Casein: Casein is another type of dairy-based protein that’s slower-digesting than whey but still provides ample amounts of amino acids. However, casein doesn’t mix well in water so you need to use milk or yogurt when mixing casein powder into a shake or smoothie. Soy: Soy has been shown to increase bone density and lower cholesterol levels which makes soy an excellent choice for those at risk for osteoporosis and heart disease.
Sources of Protein
The primary job of protein is to build and repair body tissues like muscle. This is also why protein supplements like protein powders are so useful for building and repairing muscles after exercise. Here are seven protein powders recommended by dietitians around
The Right Amount
How much protein do you need? You might be surprised by how little you actually need each day. The average woman needs about 0.36 grams of protein per pound of body weight each day. That’s only 36 grams! If that number seems too low to keep your muscles strong and healthy, remember that your muscles don’t just build during exercise—they also get broken down during everyday activities like walking and sitting at a desk all day. Excess protein is stored as fat in your body, so it can be easy to overconsume without realizing it. Stick with lean meats, fish, and plant-based proteins to make sure you get enough—but not too much! And for more great nutrition tips, check out our blog.
The Perfect Protein Powder
Most protein powders are unnecessary when it comes to building muscle. Eating a balanced diet will provide you with enough of each macronutrient without forcing you to buy protein-heavy powders. Although some health benefits come from protein supplements, they should be avoided by those who already get more than one gram per kilogram of body weight each day. In fact, consuming too much protein can damage your kidneys and put you at risk for osteoporosis (1). If you’re looking for a healthy supplement to keep your muscles strong and healthy as you work toward losing weight, here are seven good choices for a lean physique *Remember, if you want to build or maintain muscle mass, you need approximately 1 g/kg of bodyweight.
I love blog posts! They're very useful in many situations and I use them quite often when I need a quick answer or even inspiration for my own writing. It's like an easy cheat sheet! Thanks again for all these great tips on how to write a blog post!
How Often Should I Take Protein?
If you’re trying to build lean muscle mass and tone your body, getting in enough protein each day is key. And while there are several ways to get more protein in your diet (chicken breast is a common go-to), it can also be helpful to use a protein powder for convenience’s sake. But how often should you actually take protein powder? A recent survey of registered dietitians from OnlineDegrees found that 52 percent of them recommend taking up to three servings of quality protein powder per day, but you should talk with your doctor before making any big changes. You need to have a balanced intake of all macronutrients: fat, carbohydrates, and protein, says San Francisco-based nutritionist Kristin Kirkpatrick. The amount will vary based on age, gender, and activity level. I would say 1–2 servings [of] 30–50 grams per day is safe. Anything over 2 servings would be high in calories.
Adding Protein To Breakfast
Going to school or work without breakfast is no way to start your day. In fact, research has shown that students who eat breakfast are more likely to learn and perform better in school than their peers who skip out on the first meal of the day. Before you head out of your home or dorm room each morning, toss a few tablespoons of protein powder into your smoothie or oatmeal bowl. Throw in some almond butter or nuts if you want to add extra protein content as well as healthy fats and fiber-rich complex carbs that can improve satiety levels so you don’t find yourself running back for lunch an hour after eating breakfast. Protein powder can also be stirred into yogurt or other foods like baked goods, sauces, and pancake mixes. Just make sure to choose high-quality brands with minimal ingredients and avoid those with added sugars. If you're vegetarian or vegan, plant-based proteins from sources like pea, hemp seed, and brown rice are good options since they provide all nine essential amino acids your body needs but can't produce itself. However, keep in mind that these sources aren't complete proteins because they lack certain essential amino acids—so it's important to pair them with whole grains (like quinoa) or legumes (like beans) throughout the day. When shopping for powders, look for ones made from whey concentrate rather than isolate—the former has been shown to boost muscle recovery following exercise while helping to preserve muscle mass during weight loss programs compared to products made from an isolate.
My Pick For The Best Protein Powder (for those who are looking for something)
The best protein powder is a combination of whey and casein proteins. Whey proteins are absorbed quickly by your body, while casein is absorbed more slowly; and when they’re both in your system at once you’ll get a sustained release of amino acids to feed muscles. Depending on what kind of gains you want to make, sometimes I recommend two servings per day. On days when strength-training is on your schedule (which will happen about four times per week for most people) look for powders that also have fast-digesting carbs added in—that will help provide energy and take advantage of an increased insulin response from all that whey protein. A few brands I like include Optimum Nutrition Gold Standard 100% Whey, Dymatize Elite XT, and BSN Syntha-6. If you’re trying to gain weight as well as muscle mass, then I would also add in a post-workout shake with some additional calories from fast-digesting sources like dextrose or maltodextrin. A few options here include Muscle Milk 100% Premium Chocolate, Gaspari Myofusion, or CytoSport Muscle Milk RTD. And if you want something that tastes great and mixes easily with water, there are lots of good flavors out there—I personally love Body Fortress Super Advanced Whey Protein Powder. It comes in 18 different flavors and has no artificial sweeteners or colors.
0 Comments