Muscles are the most adaptable tissue in our body. When we do heavy workouts, like weightlifting, our muscles undergo a trauma or can be termed as a muscle injury. When our muscles are injured in this way, cells known as satellites present on the outside of the muscle fibers get activated. They help to repair the damage by joining them together and thus, no muscle fibers increase in number. It is known as muscle growth.
It doesn't matter if you are a skinny guy trying to gain muscle or a healthy guy trying to convert body mass into muscle mass. One of the greatest challenges people face in building their muscles is due to their diet preference. Animal and dairy-based protein sources are most commonly and conveniently used, but it's not the same with vegetarians and vegans. But there are several plant-based protein sources available that can fulfill their requirements.
Role Of protein in muscle growth
Protein is made up of 20 building blocks called amino acids, out of which 8 are termed essential amino acids. Essential amino acids are not produced by the body on their own, meaning they can be sourced externally from the food we consume. Protein is a sort of structural component present in body muscle tissues. Protein is crucial to surviving, moreover, is of high importance when it comes to building muscles. There are different reasons why protein supplements for muscle growth are highly suggested by most nutritionists. When muscles slightly tear up during a workout, protein helps muscles to rebuild them up, making them stronger. Protein is not only considered for muscle building, but is also a crucial component of bone density, and muscle development.
Must Read: Achieve Your Desired Physique With Best Supplements For Muscle Growth
Suitable Amount Of Protein Consumption
The fundamental question of how much protein one needs to consume strikes, everyone, at their beginning stage. Well, according to US dietary guidelines, the protein comprises about 10 to 35% of total calories. Therefore, recommending 0.8 grams of protein per kilogram of weight for an average adult on a daily basis. If you want to build up your muscles, then the requirement of protein intake is considerably higher for you than that of what a sedentary person requires, that’s because an intense workout leaves your muscles in a recovery phase, if you will be lacking with protein, muscles would not be able to recover for the next workout session.
There are countless options available for protein supplements for muscle growth that are available in the market. The need for protein supplements for muscle growth is not limited to athletes only. While taking a good balance of rest and workout, we can achieve the goal of our muscle building.
Top 6 protein supplements for muscle growth :
1. Whey Protein
Whey protein is a byproduct of the cheese-making process. It comes in a yellow color in a liquid state that is separated from the curd. And in any case, you do not want to go through all the trouble of processing and making, there are several premium-quality whey protein powders available online that you can easily buy. Whey protein can be the best choice among all the other protein supplements for muscle growth.
Whey Isolate is the further processed form of whey protein. Being in the purest form, Isolate contains low amounts of lactose and thus it is easier to digest it. This also works very quickly and gives the best results for building lean muscles.
2. Casein Protein
Casein protein is a protein type that is really common among fitness enthusiasts. Casein protein is also found in milk as well. The digestion and absorption process of this protein type is slower than whey protein. So, when it comes to building lean muscles, whey protein powder is better than casein.
A study conducted on a group of men has concluded that in some cases, casein protein affects way better than whey protein if we see it from a calorie restriction perspective. So, if the calorie needs are reduced to 80%, then casein protein powder performs better and comes out as an option for gaining lean muscles and also helps to reduce the fat mass as well.
3. Egg Protein
If we are talking about Egg Protein, then a technical term, PDCAAS comes into the picture. Protein Digestibility Amino Acid Score is abbreviated into PDCAAs. By this method, the quality of protein is checked for effectiveness. This evaluation is based on the amino acids requirements and their ability to digest in humans.
The PDCAAS for egg protein is the highest among other whole foods. The egg protein can fulfill all the essential requirements of a vegan diet person as this is a plant-based protein powder because it is a rich source of leucine which acts better for muscle building and overall fitness. Thus, the egg white protein is an easy-to-digest, high-quality protein that contributes to muscle gain and also helps us keep full in longer durations. Due to these reasons, Egg Protein is considered one of the Protein supplements for muscle growth.
Suitable Amount Of Protein Consumption
The fundamental question of how much protein one needs to consume strikes, everyone, at their beginning stage. Well, according to US dietary guidelines, the protein comprises about 10 to 35% of total calories. Therefore, recommending 0.8 grams of protein per kilogram of weight for an average adult on a daily basis. If you want to build up your muscles, then the requirement of protein intake is considerably higher for you than that of what a sedentary person requires, that’s because an intense workout leaves your muscles in a recovery phase, if you will be lacking with protein, muscles would not be able to recover for the next workout session.
There are countless options available for protein supplements for muscle growth that are available in the market. The need for protein supplements for muscle growth is not limited to athletes only. While taking a good balance of rest and workout, we can achieve the goal of our muscle building.
Top 6 protein supplements for muscle growth :
1. Whey Protein
Whey protein is a byproduct of the cheese-making process. It comes in a yellow color in a liquid state that is separated from the curd. And in any case, you do not want to go through all the trouble of processing and making, there are several premium-quality whey protein powders available online that you can easily buy. Whey protein can be the best choice among all the other protein supplements for muscle growth.
Whey Isolate is the further processed form of whey protein. Being in the purest form, Isolate contains low amounts of lactose and thus it is easier to digest it. This also works very quickly and gives the best results for building lean muscles.
2. Casein Protein
Casein protein is a protein type that is really common among fitness enthusiasts. Casein protein is also found in milk as well. The digestion and absorption process of this protein type is slower than whey protein. So, when it comes to building lean muscles, whey protein powder is better than casein.
A study conducted on a group of men has concluded that in some cases, casein protein affects way better than whey protein if we see it from a calorie restriction perspective. So, if the calorie needs are reduced to 80%, then casein protein powder performs better and comes out as an option for gaining lean muscles and also helps to reduce the fat mass as well.
3. Egg Protein
If we are talking about Egg Protein, then a technical term, PDCAAS comes into the picture. Protein Digestibility Amino Acid Score is abbreviated into PDCAAs. By this method, the quality of protein is checked for effectiveness. This evaluation is based on the amino acids requirements and their ability to digest in humans.
The PDCAAS for egg protein is the highest among other whole foods. The egg protein can fulfill all the essential requirements of a vegan diet person as this is a plant-based protein powder because it is a rich source of leucine which acts better for muscle building and overall fitness. Thus, the egg white protein is an easy-to-digest, high-quality protein that contributes to muscle gain and also helps us keep full in longer durations. Due to these reasons, Egg Protein is considered one of the Protein supplements for muscle growth.
4. Brown Rice Protein
Brown rice protein is plant-based, one of the best protein supplements for muscle growth. It is low in lysine which is an amino acid but it is a good source for all other ECAAs. It is one of the best protein powders for muscle growth.
It was found in an 8-week study that 48 grams of rice protein effect similar to whey protein. Therefore, anyone can consume brown rice protein if he or she wants to gain muscles and stay healthy. Rice protein is one of the best and most preferred supplements for muscle growth in vegetarians.
5. Hemp Protein
Hemp Protein is one of the most popular types of protein that is very effective for all people. It is ideal for those who are seeking gluten-free protein powders. Hemp protein is extracted from hempseed. Once the oil of hemp is extracted, then extracted hemp seed protein is processed from the remaining seed meal which exists in a high amount of protein. Hempseed is a great source of Omega-3 fatty acids which are found in fish oil. So it is the best choice for vegans who can not have fish oil or Omega -3 fatty acids.
Hemp protein is a plant-based protein that can be really useful for vegans to accomplish their protein requirement for muscle health and overall fitness. The consumption of hemp protein depends on the reason you are consuming it. Due to very little chemical use in the farming of hemp seeds, it is considered the safest plant-based protein powder for muscle growth.
Conclusion
The quality of protein that you are getting from your chosen protein powder should be good. At first, You may try to understand your requirement for protein for muscle building or weight loss, etc. Every different Protein type acts differently on your goals. And then, take note of the strength of your body's digestibility and the level at which you work out on a daily basis. If you can intake animal protein or plant-based protein, it depends on your diet preference. It is advised that in case of allergy to any particular ingredient in the range of available protein powder for muscle gain, it is good to consult a doctor.
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