What Is The Best Protein For Building Muscle?
There are so many different forms of protein powder’s on the market it makes it hard to choose the best.
Some forms of protein are:
- Whey Isolate Protein
- Whey Concentrate Protein
- Plant Protein
- Egg Protein
- Casein Protein
- Hydrolyzed Protein
- Soy Protein
- Rice Protein
- Milk Isolates
- Beef Based Protein
So which one is the best?
It really depends on when you are consuming it and what your fitness goals are.
In this article we are going to break down which ones are better for you depending on what you want to achieve and how much money you want to save.
From that you can ultimately determine which protein is better at building muscle for you.
Lets start off with the most common protein powder’s.
Whey Protein Isolate And Whey Protein Concentrate
Whey protein isolate and whey protein concentrate can be taken directly after your workout to benefit you the most.
Ioslate proteins can absorb in your digestive tract faster than other protein powder’s giving you the benefit of providing your muscle’s with the nutrients required to recover and grow as soon as possible.
Isolate protein can digest so fast that is only take under 30 minutes for you body to absorb.
Whey protein isolate is highly filtered whey protein that comes in one of the purest forms of whey on the market.
In fact they contain some of the richest sources of Branch Chain Amino Acids or BCAA’s such as leucine, isoleucine, and valine.
BCAA’s are crucial in muscle growth and recovery because they are the building material’s in protein synthesis; a natural process that happens in the body.
If you look at the label of pure whey protein isolate powders on any brand you should be able to see the list of ingredients showing the amino acids in it as well.
Whey isolate proteins are great for people who are lactose intolerant because they contain less than 1% lactose in the mixture.
When protein concentrate is different than whey protein isolate because goes through less filtering which means that fewer of the natural carbohydrate’s found in milk are removed giving you a mixture that is lower in protein and higher in carbs.
The better benefit of whey protein concentrate however is that it is less costly to purchase concentrate than isolate based proteins.
Hydrolyzed Whey Protein Powder
Hydrolyzed whey protein is one of the best protein powder’s you can take after your workout however it is quite costly.
This form of protein is broken down even more than whey isolate based protein’s.
It is broken down into smaller particles so that your body can absorb it even faster.
When protein from milk gets separated you get a concentration that is 20% whey protein and 80% casein protein.
Casein Protein Powder
Casein protein is another great source that contains all of the BCAA’s needed to build and recover muscles.
It is very different from whey protein because it is slower digesting making it great as a meal replacement protein source.
Taking casein based protein in the middle of the day or at night will help a slower release of protein and amino acids that your body needs to work with especially overnight when your body is fasting.
Casein protein can take up to 5 our 7 hours just to digest in your stomach and it won’t spike your insulin levels the same way whey proteins do.
A spike in insulin can be good at building muscle however it can also increase the rate at which your body puts on body fat.
Knowing when you spike your insulin levels it key that is why consuming whey isolate and concentrate proteins are better after a workout when the insulin spike is more beneficial.
You can get a milk protein concentrate that has the benefits of both isolate and casein protein powder’s in one mixture divided into an 80:20 ratio.
Egg White Protein Mixture
This form of protein powder has all of the essential amino acids needed to build muscle making it an optimal recovery protein supplement.
Egg white protein was very popular until milk based proteins took over because of their taste and lower cost per product.
This is another protein mixture that is great for people who are lactose intolerant.
Vegetable Protein Powder
Vegetable protein powder’s come in different types such as soy, rice, hemp, and pea.
Soy and hemp protein are the only plant based protein that is currently sold on the market with a complete amino acid profile.
Rice protein ranks one of the highest for bio-availability which means that it works faster in the body but is not considered a compete source of protein because it is from a carb source.
Soy protein powder’s have many benefits like whey protein powder’s and the isoflavone’s inside of soy provides antioxidants that help benefit heart health.
Soy protein is traditionally used more by woman because it helps them transition through menopause.
Plant based protein is not usually as tasty as milk based protein which is why most people typically used whey proteins.
Beef protein supplements have been growing in popularity of the recent years because it is packed with natural creatine and BCAA’s.
It contains no fat or cholesterol making it a prime source for weight loss diet’s.
These products don’t taste like beef and there are actually some great tasting flavor’s out there.
So know that you know a bit about each form of protein which one is the best?
Best Choice Of Protein Powder For Muscle Growth
Hydrolyzed whey protein if you can afford the expense is one of the best protein powder’s for building muscle.
The reason for this is because is the fastest absorbing protein powder on the market.
This fast absorption allows your muscle’s to get nutrients quicker than other protein powder’s.
It contains all of the Branch Chain Amino Acids required in protein synthesis helping to building and repairing muscle tissue.
Paring hydrolyzed whey protein with casein protein would make the ideal combination for building lean muscle.
Drinking a shake contains hydrolyzed whey will help provide your muscle’s with instant protein and amino’s.
Having a casein shake throughout the day or at night as one of your meals will help provide your body with a slow release of protein and amino’s.
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