You can only build muscle if you eat the right kinds of proteins. But with an increasing number of men and women in the fitness world looking to protein powders to supplement dietary proteins, you have to exercise extra caution when buying the protein powders.
With protein as an essential macronutrient for hormone production and balancing weight loss, enhancement of immune function, and also in giving you a youthful look, your protein powder should only bear safe ingredients. Protein powders are not created equal, and like the GDP seeds, you must examine the features of the protein powder before you purchase yours.
Some of the healthy ingredients to look out of include:
The concentration of amino acids determines the quality of protein powder. The product you’re buying must have the nine essential amino acids, but more importantly is the fact that it should have the three branched amino acids, BCAAs – valine, leucine, and isoleucine for the maximum synthesis of muscle protein. Note that muscle protein synthesis refers to the processes involved in the repair of damaged muscles, for the building of stronger and bigger muscles.
When is high in leucine, an amino acid which is quickly digested.
The only catch is that your body might not have the capacity to digest this milk protein.
While whey proteins significantly increase the concentration of amino acids in the blood after intake, casein proteins will sustain a high amino acid concentration in circulation for a longer period.
Also, casein is a preferred protein powder for its high amino acid profile – comes second to whey.
Thanks to the slow-release of amino acid, casein protein is important in rebuilding micro-traumatized muscles.
- Soy Protein
If you’re not into whey, soy protein will make an excellent alternative. It is a plant-based option, and this means it’s ideal if you’re lactose-intolerant.
The use of soy protein as an alternative to casein or whey stems from the fact that soy protein is the only plant-based protein that offers all the essential amino acids your body (and muscles require).
A study by Canadian researchers revealed that soy protein, though comparable to whey, is superior to casein in the optimization of the muscle synthesis processes, after a strength training exercise.
What about the rumors that soy makes men grow boobs? First, this rumor is untrue unless you use genetically modified soy. Since most of the soy on the market comes from genetic modification, look for the organic soy protein powder.
- Plant-based blends
Even though the debate on animal protein versus plant protein gets heated, it’s important to note that there is a very small difference between muscle protein synthesis from animal and plant-based proteins.
This does not, however, mean that you should rely on plant proteins; instead, you should opt for the plant-based blends for maximum effects. Consider sources with different amino acids – one source could be methionine-rich and the other rich in leucine and lysine.
Although creatine is as close to perfect protein as it gets. It’s one of the best muscle-building supplements which works by producing extra energy, allowing your muscle tissue to work harder for longer.
While creatine doesn’t work for everybody, it could enhance your lean body mass, muscle size, and strength significantly. It’s also effective for speedy muscle recovery by replenishing the natural creatine stores while hydrating your muscle cells.
The other ingredients to consider include omega-3 and omega- fatty acids, HMB, BCAAs, hemp, and pea proteins.
The ingredients to avoid include artificial sweeteners, dextrins, gluten, WPC, skim proteins, and thickeners.