These days there is a protein powder for everyone, whether your goal is to build lean muscle mass, gain weight and muscle mass, lose weight/fat, alternate meals or simply want to increase your protein intake. Let’s look at your options by target.
build lean muscle mass
3 types of proteins will be beneficial for this goal. These include a whey protein blend (protein concentrates, isolates and perhaps casein), whey protein isolate or hydrolyzate, and casein.
However, most people have a low budget and cannot afford all three types of protein powders. In this case the protein mix would be most appropriate as it would provide a sustained release of protein for up to 4 hours. This makes it useful for maintaining high protein levels throughout the day, while also containing some rapid-release protein isolates to feed muscles immediately prior to exercise.
If another protein is purchased it should be whey protein isolate powder to ensure that pre and post workout nutrition is optimized and your muscles are saturated with nutrients for muscle repair and building. Casein however is very useful in reducing muscle breakdown during sleep and for some people it should be your third consideration for a protein powder.
weight gain and muscle mass
In dealing with supplements for some time now, I always find it strange how many skinny guys tell me they want to “build muscle but don’t want to bulk up”. It is said that this may happen by chance, but I can assure you that it is not so. If you currently do not have unwanted levels of excess fat, exercise three or more times a week and want to build muscle in any capacity, you will benefit from taking a mass gainer protein and it will make you gain muscle no sooner Will Hulk or make you fat, end of story. However if you are eating consistently every 3 hours throughout the day then you may not need the carbs in Mass Gainer Protein. Mass gainers usually contain a pretty broad spectrum of proteins along with a few different carbs while also being high in calories. Protein ensures muscle recovery and maximizes rebuilding while carbs and calories ensure a surplus of calories which is paramount for building muscle.
Because mass gainer proteins are usually made from whey protein concentrate and carbohydrates, you will also benefit from whey protein isolate powder. However, if you are only looking to get a mass gainer and not even an isolate, make sure the ratio of carbs to protein is close to 1:1 or you may find the serving size too large to get enough post workout protein Is. Of course, casein can be very useful for night time recovery.
lose weight/fat
The best single protein for this goal would be a fat burning protein. It is simply a protein with added ingredients commonly found in fat burning products. Typically you will find that these proteins will only account for about 1/3 of the active fat burning ingredients of a particular fat burning product. Therefore you can expect better results if you supplement your regular protein blend with an appropriate fat burning product. Protein powders are important in the fat burning process because:
- speed recovery after training
- Increases Muscular Endurance
- Decreases muscle breakdown during weight loss
Therefore you will be able to train more regularly as the protein powder will reduce the stimulating effect of sore muscles. In addition to cardio, increased muscular endurance means you can work harder for longer and burn more fat during exercise. Plus, typically the end goal of burning fat is lean defined form. A common mistake among people trying to achieve this is an over-emphasis on cardio while neglecting proper weight training and nutrition to maintain muscle mass (for men and women!). The end result is constantly dropping weight (muscle and fat) and never really reaching that “defined look”.
replacement meals
As covered in other articles protein shake diet should always include proper amount of carbs and fat. That means look for lean protein and about 30 grams of carbs. However single meal can be replaced with low carb and fat shake. When doing this you are best off using a protein blend that consists primarily of whey protein concentrate and some isolate for a sustained release of protein for up to 4 hours.
Source by Danny Tesch
