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You may know that protein helps build and repair muscles, but do you know why it works? Do you know the type of protein that suits you best and how to use it?
This article will tell you how to use protein powder in your daily life to maximize muscle growth.
Why does protein promote muscle growth?
If you want to gain muscle, you must meet two conditions: challenge your muscles through exercise (such as iron lifting), and then take in enough calories and protein to repair and promote the growth of muscle tissue.
Iron-lifting can cause tiny tears in muscle tissues, which can then be repaired by consuming protein (decomposed into amino acids) intake. Our muscles are often in a state of collapse and reconstruction. It is very important that we have enough protein in our diet for reconstruction (anabolism) and decomposition (catabolism).
Protein powder is the best source of fuel for muscle growth: one is very convenient-protein powder is easy to carry (you can put it in a sports bag or put it in the workplace); it is also easy to use (just mix with water to take it ); And various protein powders can provide all the essential amino acids for your body to rebuild muscles.
When you need to quickly replenish body energy and promote muscle growth within 24 hours after exercise, protein powder is definitely a simple choice for any lifestyle.
In addition to helping muscle growth, protein also helps prevent muscle loss, whether it is caused by low calorie intake or aging. Therefore, even on rest days, protein powder in the diet can benefit muscles.
Types of protein powder
Whey Protein Powder
Whey protein is the most common protein powder on the market. It has a variety of flavors, varieties and processing levels, and the human body absorbs it relatively quickly. The most common form is whey concentrate-the least refined version.
Impact Whey Protein is a good whey protein powder, with more than 40 flavors, each containing 21g of protein, but only 103 calories. You can drink it directly or add it to smoothies or milkshakes. It's delicious.
Whey Protein Isolate is a refined protein powder. Each protein isolate contains more protein, with almost no carbohydrates and fats.
Impact Whey Protein Isolate contains 23 grams of protein and only 93 calories per serving. For those who want to limit calorie intake while maintaining or building muscles, this is a good choice, and it has a variety of options taste.
Hydrolyzed whey protein is further refined and broken down into smaller amino acid chains, which is easier for the body to absorb quickly. Each meal contains 24 grams of protein and only 113 calories, which is ideal for quick recovery. Similar to whey protein isolate, it is more refined, which makes it slightly more expensive than regular whey protein.
Mixed whey protein is the best way to quickly absorb protein and efficiently use protein-rapid absorption of hydrolyzed whey protein, refined whey protein isolate and continuous absorption of ordinary whey protein, allowing you to maximize the use of absorbed protein . Our whey protein powder and whey protein powder are specially designed for athletes to maximize the use of protein powder without having to plan what kind of protein powder they should take every day.
Casein is another milk protein powder, but its absorption mechanism is different from that of whey protein—the absorption is relatively slow, which helps the muscles to have absorbable amino acids at all times.
When leaving the gym, drink a cup of whey protein, which is a quick replenishment, very suitable; casein is a perfect supplement to help muscles recover for a long time.
Athletes often drink casein milkshake at night to let it exert its magical power while sleeping. Myprotein’s sustained-release casein powder provides 105 calories per serving and provides 25 grams of protein. If you haven't used casein before, try it at the end of the day.
Soybean and other plant protein
For vegetarians who do not eat animal products, soy is one of the most common sources of protein, and it can also be made into delicious protein powder.
The protein content in soybeans is very high, and the fat and sugar content in Myprotein soy protein isolate is very low, providing a healthy protein intake for vegetarians and vegans. Each serving contains 27 grams of protein, which is very competitive compared to many whey protein supplements with only 116 calories.
Other plant protein powders include brown rice, peas, hemp and broad beans. Vegetable protein mixed protein powder, such as pure protein mixed protein powder, combines several vegetable proteins into one powder to provide the human body with all the essential amino acids.
Choosing a mixed protein is a great way to ensure that your muscles have enough amino acids to grow and build, while sticking to your vegetarian plan. A mixed vegetable protein powder, 22 grams of protein, 110 calories, and affordable.
The best plant protein powder for muscle growth
Usually, when we think of protein, we think of meat, chicken, and other animal products. But there are many powerful plant protein powders on the market. If you are looking for a product as useful as impact whey protein powder, soy protein isolate is your best choice.
There are many reasons why soy protein is so popular and widely used-soy is one of the products with the highest plant protein content, and it is also an excellent source of plant protein powder. Soybeans naturally contain some fat and carbohydrates, but the low fat and sugar content of soy protein isolate will only increase your protein intake and help your muscle growth.
When you want to gain muscle, you must give your body a proper supplement of energy. Getting enough nutrition from healthy food is the first step, but more importantly, it is to exercise your muscles and then give them enough protein to recover. There are many protein powders for different goals and dietary preferences on the market, it is worth a try.