For your bodybuilding needs or any kind of muscle-building activity, protein powders are a necessary supplement.
Protein builds, maintains and recovers the body. It comes from the Greek word protos which means “first, most important”.
The ideal intake is around 2 grams of protein per kilogram of body-weight. If you have 70 kg, than 140 grams of protein is your ideal intake. This pertains to a protein from almost any source. But in order to consume 140 grams of protein from meat only, you’ll need to eat 560 grams of meat. Protein shakes make it easier to achieve your daily protein intake. Another very important use is for immediately after your workout as then the body has an increased need of “faster” protein.
When and how much to take?
By order of importance, 25 grams immediately after training, 25 grams before bed, 25 in the morning after waking up, 25 before training. Depending on your possibilities, consume as many times as you can going according to this sequence.
It is very important to get a good amount of healthy fats during the day, not just protein.
Too high an intake of proteins can also increase insulin and start turning protein into blood sugar, which can lead to weight gain.
We don’t recommend drinking a protein shake without adding fats/oils (on empty stomach), and no more than 30 grams protein per dose. Pure protein shake can spike insulin and thus lower fat burning for energy. (Oils will help dampen insulin release.)
Along with proper training, nutrition and enough sleep, the body is capable to use maximum of your protein intake for maximum muscle growth.
If for example you don’t sleep enough, the effect of protein intake will be significantly reduced. Or if you don’t cause enough stress to your muscles and on the whole body, the effect will also be significantly lowered. If you take too much carbs, it will lower the growth hormone, which is the key to using protein as the raw material for muscle growth.
If you get too much carbohydrates, it will reduce the release of the hormone glucagon (together with HGH) which are responsible for burning the excess body fat and the use of fats for energy. Read what triggers glucagon release and how proteins are key to its release.
Increased body fat will cause an increase in estrogen which directly lowers testosterone. Again, lowered use of proteins. Proteins help burn excess body fat but only under certain circumstances.
Some types of protein powders
As a supplement, there are more types of protein powders.
Within our programs you get recommendations and instructions on supplements and good proteins.
Whey is a liquid that remains in the process of cheese production. Milk is heated and added a thickening substance. After the milk starts to thicken, there remains a watery substance – whey. Protein manufacturers filter it, dry it with hot and cold air in order to obtain a dry substance from it.
- This dry substance is protein concentrate. It contains about 80% pure whey protein and the rest is carbs (milk sugar) and fats.
- If they subject it to an additional process with which the greater part of carbs and fats are taken out, we get a protein isolate. Whey protein isolate is 90% pure protein.
- When protein can be processed in another way by separating the protein molecules. The derived protein is called hydrolyzed protein and contains 90-95% pure protein. Manufacturers claim this makes it even easier to absorb, although whey protein by itself is very easily digested thus the difference being negligible but the effect on sales isn’t. Nevertheless, this form of protein has much stronger effect on insulin causing it to spike high. (Therefore oils.)
Always read the nutrition facts labels and look over how much carbs it contains in 100 gr or in a single dose. Take into account the carbs from your protein doses together with your carbohydrate intake for the whole day. Proteins with artificial sweeteners and additives also negatively influence hormones and many of those additives spike insulin. Thus taste should not be a criterium, at all.
Milk contains two types of protein. Whey protein (20%) and casein (80%). As described above, when the milk thickens as a result of the process it’s subjected to, the whey and casein protein are separated. The whey protein remains in the watery substance, and casein remains in the lumps (called curds).
Casein protein absorbs for about 40% slower than whey protein and causes less insulin secretion than whey protein.
Casein is usually more expensive than whey protein. Some casein proteins contain 10 grams of milk sugar on 100 grams of powder. Some contain 3 grams. Of course, choose the one with less sugars but take in account also the additional ingredients.
Depending on the product, the question is “Is it intended for training or for beauty salon?”
[SOON: Beef protein: collagen or meat?]
For women we don’t see a problem why not to be used (except if GMO), but for men it’s not recommended at all. Here’s why.
In order to achieve maximum use of proteins to build muscle mass, these principles need be followed: