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Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)

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Rating: 4.0; Vote: 1

Ill cover everything you need to know about protein. First off, lets discuss the best type of protein. Although theres several types of protein out there (whey protein, casein protein, plant-based protein, egg protein, hemp protein, vegan protein, pea protein, etc) research shows that whey protein and casein protein are the two best options in terms of essential amino acid content and elevating protein synthesis. Whey is a fast-digesting protein whereas Casein is a slow-digesting protein. Research shows that Whey protein powder is superior to Casein protein powder and also has a slightly higher leucine content, so Id stick with Whey and more specifically, Id stick with Whey isolate protein since its the purest form of Whey protein and contains the least lactose (if thats an issue for you. However, as youll see, Casein does have a special application as well which you might want to consider. As for plant-based protein powders, although they spike protein synthesis to a smaller degree as animal-based protein powders do, this can be mitigated by ingesting a greater amount of plant protein powder and/or ensuring you get enough essential amino acids through your diet. Next, when it comes to when to take it, most people think you have to take your protein shake immediately post-workout. But, research shows that it depends on whether or not youre in a fed or fasted state. If youve had protein prior to your workout, a post-workout protein shake isnt necessary and you can take it at anytime. Whereas if you worked out fasted, having it immediately post-workout is ideal. And if you havent eaten before the gym yet, then research suggests taking your Whey protein shake before your workout is the better option when compared to after. As for how much to take, sticking to around 20-25g is enough to maximize protein synthesis with 40g eliciting a slightly higher response. And as for how often to take it, you can take it daily (workout or not) to help you reach you goal daily protein intake. Lastly, when it comes to what to take it with, although co-ingestion of protein powder with carbs and/or fats does slow down digestion, it does not affect protein synthesis rates. Thus meaning you can take it with whatever youd prefer. With that being said, taking your protein powder with dairy milk when bulking and taking it with almond milk or water when cutting is a good option to help you easily increase/decrease your calorie intake. Hope this helps!
Date: 2022-01-03

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Comments and reviews: 10

16bitmetal
The range for protein powder should follow a 1: 2 ratio. Every 1g of protein per 2g of weight. So if ur a bigger sized guy such as me and weigh in around 200+ lbs you need to take a min of two scoops and eat at least 1-2 portions of meat daily or a can of tuna. Its ALOT of protein, which is why its super important to invest in a good protein powder that doesn't cause much inflammation, gasses, hunger or bloating.
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Reed
Please read The China Study by Dr. Colin T. Campbell. A diet consisting of 20% of casein is a surefire way to develop cancer. Reduce it to 5%, you can shut cancer development down and POSSIBLY reverse it completely. Please avoid Casein.
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Daniel
4: 37 protein in a fasted state- post workout (within an hour)
4: 47 - 5: 21 casein
5: 28 how much whey protein to take (20-25g)
7: 03 what to take protein with (milk/dairy for bulk, water for everything else)
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Artem
Does anyone have any stomach problems drinking whey protein? I drink it at night after workout with water or milk and Im not lactose intolerant but the next morning I get stomach pain because of it.
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Angie
I thought getting flavorless whey would be like drinking plain water (if just put in water, trying to drink that soon BECAME the workout, at this rate I'll be able to snack on cat food no problem
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Vanguard
So can anyone tell me what to eat when taking protein powder! Im going to start taking whey. Please specify exactly what some of you guys eat during the day! I really appreciate it in advance!
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bigbosssauce7
After drinking a protein shake, I find that it's usually best to catch my shit in the powder container and recycle the nutrients back into my next drink for maximum efficiency
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Red
Thank you for including advice for vegans! As a vegan who is trying to build muscle, I understand how important nutrition is, but many of the videos are meat centered diets.
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Graham
Full of crap and you believe in this poison does nothing except make you fat, especially round your stomach don't forget your steroids loosers
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Joshua
If I take Casein protein before i go to sleep and wake up at 5 am to workout, should I take whey protein before or after the 5 am workout?
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