Proteins are an essential building block for repairing muscle and igniting growth, particularly in the case of resistance training. Proteins can be found in common foods such as chicken, turkey, beef, eggs, fish and of course protein powders.
“Just a quick one, which type of protein should I be buying”
I get asked this question very frequently and the answer varies from person to person, it is dependent on that particular individuals goal, budget and weight.
Why Use Protein Powder & How Much Do I Need?
It has been established that for hypertrophy (muscle building) an intake of 1.6 - 2.2 grams per kilogram of protein is necessary and that it should be divided between 4-5 meals throughout the course of the day. This amount may seem like a lot, especially in the eyes of someone new to exercise and not the bodybuilding type. However do not fear - the power of protein powder means you can easily increase with ease your daily consumption of protein.
I have listed three great advantages of protein powder below.
Convenience - Easy and quick to mix!
Absorption - Whey protein is absorbed faster in liquid form than any other protein source, perfect for post work out recovery.
High 'essential' amino acid profile - Large amounts of amino acids contribute to quick delivery into the body, which means a highly efficient absorption rate encouraging muscle growth and repair.
There are numerous protein products on the market and some are often confused with mass gainers. These mass gainers contain not only protein but also a large number of carbohydrates including in some cases various sugars. Therefore always fully check the ingredients, I recommend if it’s a protein powder you are looking for it should contain no more than 5 grams of carbs and anywhere between 20 - 40 grams of protein per serving.
Look for a brand that has been established for sometime, searching for reviews and positive feedback can easily identify this. Ignore the hype that many companies often label their products with, do not buy into the ridiculous claims of ‘crazy gains’, it is s a simple tactic to elevate price. Finally take the time to compare the ingredients, cost and more importantly calculate the cost per serving. That will if you’re on a budget allow you to gauge your spending.
Finally I have listed below direct links to examples of fantastic powders that I have tried, tested and had fantastic results with.