Which Protein Supplement Is the Best for Your Workout?
The Power of Protein
Does it seem that no matter how much you workout you can’t lose the fat and gain the results you dream of? The solution might not be to work harder, but eat smarter! The key to success might be as easy as drinking a shake, but don’t reach for that Chick-fil-a shake just yet!
We are talking about the beloved protein shake: packed with amino acids and minerals, it might be the key to not only your body goals, but also general health and mental maintenance.
Why is Protein Important for Muscle Growth?
Protein is essential for repairing and building muscle. In the realm of muscle growth, the saying “what doesn’t kill you makes you stronger” is definitely true. When you workout your muscle fibers tear, which is why you are sore after an exercise. You have experienced a minor injury, but this is actually a good thing! It means that the protein you have eaten can come in and repair the muscles to make them bigger, stronger, sleeker, and more efficient at burning fat. This means that without proper protein intake, your fitness journey will lack real progress.
Do I need Protein If I Don’t Workout?
Yes! Most Americans have a protein deficiency and don’t get enough exercise. This can cause serious health consequences such as neurodegenerative disease. It is especially important that the elderly consume enough protein to keep up with the body’s declining ability to synthesize protein. This implies that the elderly might need more protein than the average person to simply maintain their muscle mass!
Do Protein Shakes work?
Absolutely! Protein Supplementation is incredibly important, not just for the young and the fit, but for everyone. Most Americans find it hard to eat, much less digest, enough meat, nuts, and vegetables in order to consume enough protein. This is where protein shakes are helpful.
Protein shakes guarantee that you are getting a high dose of protein everyday in a form that is easy to digest. Protein supplements are a great choice of protein, they have fewer calories, cholesterol, saturated fats, nitrates, preservatives, and other byproducts of animal derived protein. That means that you can consume protein supplements guilt-free and without the risk of cardiovascular disease that comes with some protein rich foods like red meat.
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What is the Best Protein Source for Me?
Protein supplements come in a variety of forms; the most popular of which are Whey and Casein protein which are derived from dairy. As an alternative to dairy, plant based protein powders are becoming increasingly available.
Casein
Pros: Casein is a great source of protein for both muscle building and overall health!
Cons: Casein is hard for the body to absorb so people should take Casein supplements before bed.
Whey
Pros: Whey is the best protein supplement for fast muscle mass. It has the highest content of leucine – the Amino acid primarily responsible for jumpstarting muscle growth. Whey protein will help you reach your fitness goals faster than any other protein supplement!
Cons: Contains dairy and may not be a good fit for everyone’s lifestyle and/or sensitivities.
Whey is primarily consumed for protein and is not necessarily a good source for other key nutrients.
Plant-based protein powders
Pros : Vegan Friendly. Plant Protein Powders are a wonderful way to ensure you are getting enough protein while avoiding animal products.
Lactose Intolerant Friendly. Since plants do not have any lactose you do not have to worry about allergies or adverse side effects from dairy consumption.
Anti-Acne. Unbeknownst to many, the consumption of dairy and dairy-derived products releases an insulin-like hormone that is known to trigger breakouts. People who suffer from hormonal acne should probably opt for plant-based protein supplements.
Nutrient Rich. Plant protein blends contain protein from a variety of different sources such as rice, hemp, soy, peas, grains, etc. These blends contain many vitamins and minerals in addition to the protein they have and contain near complete Amino acid profiles.
Cons: A plant isolate powder: a plant protein powder that derives its nutrients from only one plant type does not contain a complete Amino acid profile. Meaning they are inadequate sources of protein.
Tips for Supplementing Protein
Taking protein within thirty minutes of your workout will promote muscle recovery and protein synthesis the most.
Take protein supplements with a healthy dose of complex carbohydrates as found in whole grains, peas, and vegetables.
Experiment with flavors! Try adding fruit, ice, or cocoa to your shake.
Stick with your plant and experience the results!
Other Resources:
https://www.medicalnewstoday.com/articles/319151#how-does-muscle-grow-in-the-body
https://www.healthline.com/nutrition/casein-vs-whey
https://khn.org/news/why-older-adults-should-eat-more-protein-and-not-overdo-protein-shakes/
https://www.washingtonian.com/2012/09/18/4-myths-about-protein-and-working-out/