When it comes to building muscle there are 2 things you need to focus on to get the results you want: training and nutrition.
When training regularly and applying progressive overload you give your body the stimulus it needs to get bigger and stronger over time. Then when you combine this with proper nutrition you create the perfect environment for growth.
By eating a small calorie surplus and getting the right mix of protein, carbs and fats you give your body the fuel it needs to grow. Protein, in particular, is an important part of this process and by using protein powders you can be sure that you’re getting enough.
In this article, we’ll look at the best protein powder for muscle growth.
Whey protein is easily the most widely recognised type of protein powder.
It’s a milk-based by-product from the cheese-making process which occurs when milk is treated and split into solids and liquids. This liquid is called whey and forms the basis of all whey protein shakes.
As such, whey is water-soluble and mixes well without becoming lump, making it ideal for pre- or post-workout shakes as well as smoothies.
The reason whey works so well as a muscle-building protein shake is because it’s fast-digesting which means it can be quickly absorbed and used to support the muscle growth process in the body.
Whey contains all essential amino acids that your body needs and is considered a complete source of protein. It comes in 2 different forms; concentrate and isolate.
Whey protein concentrate is the most common and cheapest type of protein.
A protein can be called concentrate if it is 35 – 80% protein by weight, which simply means that for every 100g the powder must contain 35 – 80g of protein.
Whey protein isolate, on the other hand, must contain 90% protein by weight, which means for every 100g it must contain 90g of protein.
This makes it a much more concentrated type of protein powder, which contains a percentage of protein per 100g.
It’s often sold as ‘smooth’ or ‘pure’ due to way it’s processed which can create a smoother taste. Due to its higher protein content, it is often more expensive than whey protein concentrate.
Whey protein is the most popular type of protein and is considered a complete protein. When used in conjunction with a suitable diet it can support the muscle-building process by ensuring you get enough protein in your diet.
It mixes well with water which makes it perfect for pre- and post-workout meals as well as getting a high protein snack when you’re on the go.
Whilst whey is generally considered the ‘gold standard’ for protein shakes there are other options. For example, some people find that whey can upset their stomach and others will be looking for something that is Vegan or Vegetarian friendly.
When this is the case you have several options:
For the majority of people shopping for a protein-based on its speed of digestion or smoothness is not recommended. All protein powders are a convenient way to get enough protein in your diet and in this sense, they all fit the bill.
Whilst whey may be the most popular, ultimately the ‘best’ protein comes down to what works for you. When looking to buy protein powder you should consider, nutrition breakdown, your dietary requirements, available flavours and cost.