The Best Protein for Muscle Growth
Manufacturers of sports nutrition have made it a postulate that for the growth of muscles is required the intake of powdered protein isolate - most athletes are unreservedly confident that the more actively they use the sports protein, the faster their muscle mass will be recruited.
It is often believed that a non-carbohydrate diet, meaning the consumption of large amounts of whey protein is the best choice for an athlete. But is powdered protein so important for muscle growth? How much protein does the body need to mass?
How to choose the best protein?
Protein, obtained from whey, has an unpleasant taste and is extremely poorly mixed with water. In order to make a sports protein, a huge number of chemical additives are used - from sweeteners and flavors to thickeners.
That's why when purchasing protein, not the big words on the bank( for example, "100% protein") are of decisive importance, but the composition of the product indicated in small print in the most inconspicuous place of packaging. If the list of ingredients is stretched to several lines - it is better not to buy a similar protein.
There are a huge number of recipes for "useful" desserts using whey protein as the main ingredient. Often, such recipes involve reheating the protein or even baking it( for example, making protein cookies).
However, it is important to note that no one can guarantee that the ingredients that provide the taste and texture qualities of the sports protein are really safe when heated to high temperatures. There is a high risk that high temperatures will make them carcinogenic.
How much protein is needed for muscle growth?
It must be understood that first the body fills the daily need for energy, and only then goes on to "building" the muscles. If you do not get enough calories from food, but you drink sports protein in huge doses - the muscles will not grow anyway.
At the same time, there is simply no answer to the question of how much protein is needed for muscle growth. There are many scientific studies on this subject, but it seems simply impossible to give a universal recommendation. Most often called a figure of 1.5-2.5 grams of protein per kg of dry body weight.
How does protein work?
The process of assimilation of proteins by the body is an order of magnitude more complicated than the process of assimilation of carbohydrates. Any carbohydrate, when digested, either turns into glucose( which serves as the main source of energy for both the muscles and the rest of the body), or leaves the esophagus as indigestible cellulose.
Proteins, in turn, serve as enzymes-catalysts for metabolic processes, as well as components for the renewal of blood and even DNA.Among other things, insulin is also a protein. That is why it is erroneous to treat proteins solely as a building material for muscles.
Protein and amino acids
Any protein consists of a long chain of amino acids. Combinations of these amino acids give rise to proteins with different structure and different functional. It is believed that the key amino acids are leucine, isoleucine and valine - it is from them that BCAA is composed, another popular form of sports nutrition.
However, BCAA is not at all a magic powder for muscle growth, but only three amino acids that are part of many natural foods in ample quantities. Among other things, BCAA amino acids are always part of a good sports protein.
Sports protein or meat?
The only advantage of a sports protein in front of meat and other natural sources of protein is a higher rate of digestion. That is why it is recommended to use the protein before or after the strength training( again, there are no clear scientific recommendations on this topic).
In the rest of the time, it is better to give preference to natural food. First, in terms of the cost of a gram of protein sports protein is often inferior to meat, eggs and milk. Secondly, ordinary food contains many other important nutrients and vitamins for growth.
The importance of taking a sports protein and the necessary dosage for muscle growth are greatly overrated by the manufacturers. In fact, such a protein is useful only before and / or after strength training, whereas during the rest of the day, protein from conventional foods is preferable.