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Posted By Outdoor Living Direct Pty Ltd on 02/12/2020

5 Tips For Choosing The Best Protein Powder

5 Tips For Choosing The Best Protein Powder

Confused about a variety of sports supplements? We will share secrets of how to choose the right protein for muscle growth. Protein is a building material that the body uses to repair and compensate for damaged muscle tissue after physical exertion. Valuable sources of protein are chicken meat, beef, eggs, milk, cheese, and fish and, of course, sports protein supplements - the so-called “dry protein”.

Among other things, protein is found in potatoes, rice, pasta, and nuts. However, amino acids of plant origin are not “indispensable”, and their bioavailability is inferior to proteins obtained from meat and dairy products. Thus, when calculating the daily protein norm, it is desirable to take into account only “full/essential” amino acids.

Figure out how much do you need

It is believed that in order to gain muscle mass (along with getting rid of fat deposits) it is necessary to ensure the intake of a large amount of protein. There is a “golden” rule - to find out the amount of protein needed to gain lean muscle mass, you need to multiply the net body weight by 2-2.5. Then this amount should be divided into 5-6 meals throughout the day.

Eating 6 chicken breasts per day or 8 egg whites in one sitting may seem like an impossible task for any newcomer to the bodybuilding world. Don’t worry - there is a proven and effective alternative to 6 full high-protein meals a day.

It is about replacing 2-3 ordinary meals with the use of dry protein in the form of protein mixtures.

There are several advantages of such a nutritional technique, namely:

  • Usability
  • Providing the body with digestible protein in post-workout periods
  • Better absorption and digestion
  • Continuous replenishment of amino acids

Obviously, the inclusion of high-quality dry protein in the athlete’s diet provides effective replenishment of the daily protein norm. The problem is to choose a QUALITY dry protein that will help build muscle, rather than pump money out of your wallet.

Gainers VS protein

First of all, it should be understood that protein powders can be different.

So, there are supplements called gainers. As a rule, a gainer is a concentrated mixture containing proteins, carbohydrates, and fats. Despite the fact that all three macronutrients are necessary for a balanced diet when buying dry protein, you should choose protein mixtures, and not protein-carbohydrate (gainers).

Many beginner athletes often make a common mistake - they buy one of these protein-carbohydrate mixtures, not suspecting that in addition to protein, it also contains carbohydrates and fats, which lead to excess calories and the appearance of fatty deposits.

When choosing dry protein, make sure the label says:

  • Low-fat content (not more than 1-5 g)
  • Low carbohydrate content (not more than 1-5 g)
  • High protein content (about 20-30 g per serving)

Time test

When choosing a protein mixture, another factor should be considered - the time during which the company or product is on the market. I am guided by the following rule: to buy only those protein mixtures that have been on the market for at least three years and have many positive reviews.

Usually, if a protein mixture has such a long “life”, then this indicates its quality and consumer confidence in it. In my opinion, the quality of dry protein is far more important than the total protein content.

Carefully read the information on the label when buying dry protein (preference should be given to those protein mixtures that contain no more than 7-10 ingredients). In addition, try to choose protein primarily with natural ingredients. If you find it difficult to pronounce the composition of the protein mixture, it is better to leave such a product on the shelf.

Also, when choosing a dry protein, one should not take advertising promises at face value that the so-called “additional ingredients” are supposedly able to accelerate the set of muscle mass.

Manufacturers of sports nutrition resort to all kinds of tricks, adding a negligible amount of some additional ingredient to dry protein. By itself, this substance can be useful for accelerating muscle gain. However, taking into account the quantities in which it is presented in the protein mixture, one can’t count on any additional effect. Protein mixtures with a sufficient content of such additional substances are an order of magnitude higher and are not optimal in terms of price/quality ratio.

Concentrate, isolate or casein?

The form of dry protein is another issue that is hotly debated. Without going into the wilds of theory, you should know the following.

In my practice, I had a chance to try each of these forms, after which I came to the conclusion that there is no difference between them. Of course, this is just my personal opinion. But if you have no problems with money and you are sure that your success in bodybuilding will depend on the form in which you take the dry powder, then check out a small guide.

  • A concentrate is an excellent form of dry protein with an average rate of absorption. It is usually taken between meals.
  • Isolate is the form of protein is absorbed much faster. It is recommended to be taken immediately after training in order to maximize the delivery of proteins and amino acids to depleted muscle cells.
  • Casein has a long assimilation period (compared with concentrate and isolate). Bodybuilders use this form of dry protein, as a rule, as the last evening meal, thereby ensuring a constant flow of amino acids into the blood during sleep.

Do not get fooled by ads

Protein powder has several benefits, but manufacturers of sports nutrition are known for their love of aggressive advertising campaigns. Do not succumb to the advertising hype. Otherwise, you risk overpaying for what you do not need.

I am not saying that the products of these companies are of poor quality or that they are not producing results. It’s just not worth the money that they ask for it. Take a little time to compare the ingredients of various protein mixtures, as well as reviews about their manufacturers. Do not let advertising hype influence your decisions.

I buy dry protein from a little-known company. It is packaged in simple packaging and sold without intrusive advertising. The mixture itself consists of high-quality ingredients, and I trust the manufacturing company. That is what matters.

Conclusion

Use these tips to get yourself a perfect protein powder supplement for your post-workout and pre-workout supplementation needs. Keep your eyes open when buying and choosing the products – these tips will certainly help you make a wise decision.

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