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Which Protein Is Better To Choose For Weight Gain And Muscle Growth- Protein is rightfully considered the most popular sports nutrition. But beginner athletes can find it challenging to understand which protein is best for muscle growth. Sports nutrition stores offer various options that are easy to get lost.
What Is Protein, And Why Is It Needed
Protein-protein is one of the substances necessary for the human body, which we get from food. A protein of amino acids connects in a polymer chain. Although the human body can synthesize independently, some can only absorb food. Proteins perform many separate functions in the body, including construction. For example, muscle cells Make up of amino acids. Therefore, consuming enough protein is essential when playing sports and building muscles. To understand which protein is the best for gaining muscle mass, let’s look at the popular types of protein and their differences.
What Are The Types Of Protein
1. egg protein.
Eggs have been a favorite source of protein for athletes since there was no special sports nutrition. Egg white albumin contains a maximum of essential amino acids for the body and is quickly absorbed, accessible, and easy to use. The best protein for mass gain.
The only drawback of egg protein is its price since producing sports nutrition from eggs requires high precision and high production effort because this type of protein is not so popular among ordinary athletes.
2. Protein Is Better To Choose For Weight Gain- Whey Protein.
Perhaps the most popular type of protein. It is built from whey, a by-product of rennet cheese production. It has a good amino acid profile, which means it is saturated with all the amino acids necessary for muscle building, including essential BCAAs. In addition, in whey protein, amino acids are in a form that is already ready for absorption by the body.
There are three types:
- The concentrate is the first stage of protein purification. Contains lactose and some fat. Compared to the rest, a more budgetary type of whey protein, but the quality is not worse than other forms.
- Isolate – in fact, once again purified concentrate. It is absorbed faster. The nutritional value is slightly higher.
- The hydrolyzate is already partially “disassembled” whey protein. Not that it is absorbed faster, but this form leads to an increase in the level of insulin in the blood, which is involved in metabolic processes.
- Whey protein is absorbed very quickly. Therefore it is relevant in the period after training to restore muscle tissue.
3 Which Protein Is Better To Choose For Weight Gain -Casein Protein.
The so-called “slow” protein, getting into the stomach, forms clots that break down for a long time. In this connection, it is popular – it does not cause sharp jumps in blood sugar. It prevents catabolic processes (muscle breakdown), including at night. In addition, it eliminates the feeling of hunger. Therefore it is also relevant for weight loss. But the way to use it is for muscle growth.
They are produced from milk by enzymatic curdling. Indispensable for those who are allergic to whey and egg proteins.
4 Protein Is Better To Choose For Weight Gain-Milk protein.
This is a mixture of casein and whey protein in a ratio of 4 to 1. It has the advantages of both one and the second. However, due to the high lactose content, it can be inconvenient to use.
5.Protein Is Better To Choose For Weight Gain -vegetable protein.
Vegetarians and people with lactose intolerance loved him. However, compared to other types of protein, it has an incomplete amino acid profile, so it recommends using vegetable protein mixtures.
The combination of pea and hemp proteins, for example, provides a complete set of amino acids optimal for humans and, in addition, contains a large amount of arginine, glutamine, and essential amino acids BCAA. Therefore, such a mixture is suitable for gaining mass for people who do not consume animal proteins for personal or medical reasons.
But soy protein, despite its popularity, can, on the contrary, cause problems with weight gain, especially in men, due to phytoestrogens. Therefore, it is more effective to use for weight loss.
General Recommendations For Gaining Muscle Mass
We would like to remind you that despite the effectiveness of protein for weight gain, noticeable results achieve only in combination with physical activity and correction of the diet. On the one hand, you need to create a calorie surplus, an excess of nutrients. On the other hand, to ensure an increase in dry mass and not fat, you need to load the body with strength training with small repetitions.
- Limit your intake of fats and fast carbohydrates.
- Drink enough water, both during your workout and throughout the day.
- Eat 5-6 times a day in small portions. Don’t ignore snacks.
- If you are an ectomorph and have a hard time gaining mass, eat protein in combination with complex carbohydrates, both in food and in the form of a gainer.
What Is The Best Way To Take Protein For Mass Gain
We have already written how to handle different types of protein for other purposes. Next, let’s analyze a specific case of muscle growth. To increase muscle mass, you need to consume enough protein. The daily norm is 2-3 grams for an adult man and 1.5-2 for a woman, based on one kilogram of body. Unfortunately, it isn’t easy to get such a volume with ordinary food, so it is worth resorting to the help of sports nutrition.
- In addition to protein, the menu should include complex carbohydrates to give the body energy for intense workouts. In their presence, the protein breaks down into amino acids used to build new muscle cells. Otherwise, the body will “digest” most of the protein, and the effect will not be so noticeable.
Fast protein should be drunk immediately before or after a workout to stimulate metabolic processes in the body. Slow, casein protein for a set of dry mass is drunk before bedtime, which activates anabolic processes and prevents the destruction of existing muscle fibers. A cocktail of casein, whey, and egg proteins provides the body with “building materials” for muscles for an extended period. Therefore, if you are wondering which protein is better for building muscle: whey or multi-component, the answer is that both of them will help solve this problem. Take the whey on the training day and the multi-component on the rest.
To understand which protein is the best for gaining muscle mass, let’s look at the popular types of protein and their differences. Egg white albumin contains a maximum of essential amino acids for the body and is quickly absorbed, accessible, and easy to use. It has a good amino acid profile, which means it saturates with all the amino acids necessary for muscle building, including essential BCAAs. In addition, in whey protein, amino acids are in a form that is already ready for absorption by the body. A cocktail of casein, whey, and egg proteins provides the body with “building materials” for muscles for an extended period.