Best Protein for Muscle Growth
Manufacturers of sports nutrition have made it a fact that the use of powdered protein isolate is mandatory for muscle growth – most athletes are sure that the more active they consume sports protein, the faster their muscle mass will be gained.
At the same time, it is often believed that a carbohydrate-free diet, which involves the use of a large amount of whey protein, is the athlete’s best choice. But how much protein does the body really need to gain weight and how to make a protein shake from homemade products and is it possible to replace powdered protein with milk powder?
How to choose the best protein?
Protein derived from whey has an unpleasant taste and mixes extremely poorly with water. In order to make sports protein, a huge amount of chemical additives is used – from sweeteners and flavorings to thickener ingredients.
That is why when buying protein, not the big words on the can (for example, “100% protein”) are crucial, but the composition of the product, indicated in small print in the most inconspicuous place on the package. If there are many ingredients it will be better not to buy such a protein.
High Protein Recipes
There are a huge number of recipes for “healthy” desserts using whey protein as the main ingredient. Often, such recipes involve re-heating the protein or even baking it (for example, for making protein cookies).
However, it is important to know that no one can guarantee that the ingredients that provide the palatability and texture of sports protein are truly safe when heated to high temperatures. There is a high risk that high temperatures will make them carcinogenic.
How much protein is needed for muscle growth?
We have to understand that first the body makes up for the daily need for energy, and only then goes on to affect the muscles. If you do not get enough calories with food, but you drink sports protein in huge doses, the muscles will not grow.
At the same time, there is no unequivocal answer to the question of how much protein is needed for muscle growth. There are many scientific studies on this subject, but it seems that it is impossible to give a universal recommendation.
How does protein work?
The process of assimilation of proteins by the body is much more complicated than the process of assimilation of carbohydrates. When digested, any carbohydrate either turns into glucose (which serves as the main source of energy for both the muscles and the rest of the body), or leaves the esophagus in the form of indigestible fiber.
Proteins, in turn, serve as enzymes-catalysts of metabolic processes, as well as components for the renewal of blood and even DNA. Among other things, insulin is also a protein. That is why it is a mistake to consider proteins solely as a building material for muscles.
Protein and Amino Acids
Any protein consists of a long chain of amino acids. Combinations of these amino acids come from proteins with different structures and different functions. The key amino acids are believed to be leucine, isoleucine, and valine – it is from these that BCAA, another popular type of sports nutrition, consists.
However, BCAAs are just three amino acids that make up many natural foods in sufficient quantities. Among other things, BCAA amino acids are always part of a good sports protein.
Sports protein or meat?
The only advantage of sports protein over meat and other natural sources of protein is a higher absorption rate. That is why protein is recommended to be used before or after strength training, but so far there are no clear scientific recommendations on this subject.