Choosing The Right Protein Powder To Maximize Your Gains

Everyone wants to build more muscle. A healthy, protein rich diet and regular training will help you reach those goals but there's a secret weapon for muscle building you may not have previously considered: protein powder. Using supplemental protein powder can enhance nutrition, aid in recovery and promote healthy muscle growth. So, how do you go about selecting one?

With so many options available today, choosing a protein powder can be a difficult, but ultimately rewarding experience for improving your workout routines. Whether it's whey protein powder or a plant-based alternative, here's how to choose the right supplemental protein powder to help you maximize your muscle!

Types Of Protein Powder

Navigating the supplement aisle can be a pain in the neck sometimes. With so many options available, it’s important to know what the different types of supplemental protein are before making a selection. These are the main types of protein supplements you’ll come across:

• Whey is a milk-based protein, whey contains several essential amino acids and is absorbed into the body quickly.
• Soy is a plant-based that makes up a complete protein.
• Casein is another dairy-based protein that slowly releases amino acids into the body’s system
• Plant-based proteins are derived from plant material containing essential amino acids. Not all plant-based proteins are considered full proteins, but mounting evidence shows they are an extremely healthy option.
• Hemp is a plant-based protein that is derived from the hemp plant.

Once you know about the different types of proteins, it becomes easier to determine your best option to maximize your post-workout gains.

How Protein Affects Your Workout And Recovery

Protein helps provide energy your body can use to help push it through a workout regardless of the intensity. It can help produce energy-boosting muscle contractions when other sources of energy (like fats and carbs) are not available in your system. This usually happens during moderate or high intensity workout and during longer workout routines. Protein gives the body about four calories per gram consumed, which helps provide all day energy and curbs hunger so you don’t want to eat everything in sight during your recovery period. Save that for your cheat day!

Understand How Protein Powder Helps Build Muscle

For most of us, it isn’t always easy to eat a full steak or chicken dinner after each workout. This is where protein powder comes into play. Protein is a powerful ally in your fight to build muscle. When combined with proper nutrition, extra protein can repair the micro-tears you create in your muscles from resistance training. As the muscles tear, the body repairs the muscles causing muscle growth. As your body adapts to the exercise, your muscles grow. This is why recovery is one of the most important parts of the workout. Eating the right proteins (and the right amount of them). A good supplemental protein powder takes the guesswork out of the equation and can help you maximize your muscle gains after every workout.

Know Your Protein Needs

Everyone’s body is unique and you should know how much protein your body needs each day. More doesn’t always mean better, so determine your protein needs accordingly. Because everyone is different, your body type, weight, age and other physical factors will determine how much protein you need. Keep in mind that protein should also be consumed throughout the day via meals, snacks and your post-workout recovery. Per the Harvard Medical School, the recommended way to calculate your body’s protein needs is to multiply your weight (in pounds) by .36. The result is the amount of protein you should consume each day.

Choose The Best Option For Your Health

Choosing the best protein option will probably come down to two things: the taste and how your body reacts to the protein after use. For instance, let's say using Casein powder makes you feel sluggish after a workout or perhaps you're lactose intolerant/allergic to dairy. Maybe you don't like soy. Your metabolism is unique so knowing your body in addition to understanding the different protein supplements will help you build muscle and recover while avoiding any adverse health effects. It’s always a good idea to do as much research as possible and always consult with your doctor before making any major health decisions.