We all know by now that protein is incredibly important for helping us with muscle growth and at the same time curbing our appetites and allowing our metabolism to burn through fat, but what is the best muscle building protein for you?
The value of the protein really comes into play by the amino acids they provide and what their ability is to be digested and absorbed by our system to lay down more muscle.
The value of the protein really comes into play by the amino acids they provide and what their ability is to be digested and absorbed by our system to lay down more muscle.
I’ll help you demystify protein sources so you can make an educated decision to choose o
ne that is right for you.
Whey Protein
You have probably heard me praise whey protein the most and rightfully so. It is one of the easiest to digest and breaks down relatively quickly to provide amino acids straight to your muscles.
This means that when compared to other protein sources you won’t get the extra heavy feeling especially because most whey proteins do not have any added sugars or fats. With that said, some of the artificial sugars are indeed controversial and can lead to intestinal discomfort so if you have had concerns with some in the past make sure to try a different brand or variety of whey protein.
One of the powerful elements of whey protein is that it is high in branch chained amino acid Leucine which plays an important role int the muscle growth stage.
I found some very interesting research out of McMacster University which compared individuals having whey protein vs casein and soy proteins immediately after workouts to see the impact on muscle growth. Surprisingly whey protein was far more effective at boosting muscle synthesis following exercise by as much as 122 percent.
The best times to take whey protein is 60 minutes before your workout (aim for 30 grams), and immediately after your workout (within 30 minutes and you should aim for 30 grams again).
The highest rated whey proteins are:
Casein Protein
The main difference between Casein and whey protein is that Casein doesn’t get digested nearly as fast and instead is broken down gradually. This makes it highly popular for having as a pre-bedtime snack so that it doesn’t spike blood sugar levels (which means it most likely won’t be stored as fat).
For those really concentrated on the muscle gaining phase it is also ideal to have Casein protein a couple hours after your intense workout days to keep those amino acids flowing to your muscles.
Casein is loaded with Glutamine which is an amino acid that reduces fatigue, elevates growth hormone levels and provides major immune support.
One word of caution with Casein is that it is quite thick and some may find it hard to drink. In this case make sure to choose a high quality version so it is more palatable.
The highest rated Casein Proteins are:
- Optimum 100% Casein Protein
- Ultimate Muscle Protein
Soy Protein
There has been quite a bit of controversy on soy protein as a vegetarian source of protein. Some studies have linked soy based products with elevating our estrogen levels because they are high in phytoestrogens.
For this reason I generally don’t recommend it to my clients or family, and instead recommend Hemp protein as a safer vegetarian alternative. With that said the decision is in your hands if you are a strong believer in soy and believe the studies which have shown it to be nearly as good as whey protein for muscle growth.
The highest rated Soy Proteins are:
- EAS Myoplex Lite
- Probolic-SR
Hemp Protein
Although you may have questions on Hemp protein, the research really does show Hemp to be a great plant based protein source.
Hemp protein contains hearth healthy Omega 3’s as well as fiber so you will get about 50% of the protein per scoop compared to whey. Some may also find it a bit on the grainy side because of its fiber content and so it is much better when mixed with fruits, berries and ice.
The highest rated Hemp Proteins are:
- Vega Complete Whole Food Health Optimizer
- Nutiva Organic Hemp Protein
Muscle Building Protein: The Perfect Choice For You
At the end of the day it doesn’t matter too much which protein you are choosing as long as you are getting in these amino acids to fuel your muscles and allow your metabolic rate to increase to the point of burning more fat even at rest state. I hope this list will help you select one or two proteins that work best for you and make the effort to use it to your benefit.
Written by Sam
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