Including a protein supplement in your diet can help you get the most out of your workout. Feeding your muscles more protein than they require is the best way to enhance muscular growth. Protein supplements are available in a variety of forms, including ready-to-drink shakes, bars, meal replacement, gels, and powders. Protein powders are the most popular, and flavor can be added to make them more appealing. The powder is commonly blended with water, milk, or fruit juice and consumed right before or after a workout, or in place of a meal.
Protein shakes are consumed by many athletes and bodybuilders in the hopes of bulking up after strength training. Protein supplementation is beneficial for this goal, according to a 2018 review of 49 trials. Protein supplements appear to boost muscle size and strength in healthy adults who engage in resistance training, such as lifting weights, according to the findings. Dietary protein supplementation boosts muscle mass and strength gains after long sessions of resistance training. Protein supplementation improves fat-free mass (FFM) more effectively in young or resistance-trained people than in elderly or untrained individuals. In healthy persons, 1.6 g/kg/day of protein supplementation is sufficient for resistance training.
In addition to promoting muscle growth, protein powder can aid in the repair of damaged muscles and tissues. Thereby, athletes utilize it to increase muscle protein synthesis, minimize muscle damage, boost muscle performance, speed up recovery from post-exercise muscular soreness. Several studies have found that taking whey protein supplements after exercise helps with recovery by enhancing protein synthesis and decreasing muscle damage (Buckley et al., 2010; Cooke et al., 2010).
Whey proteins are highly bioavailable, quickly absorbed by the body, and abundant in branched-chain amino acids (BCAAs), which are found in high concentrations in muscle tissue and are needed to fuel working muscles and increase protein synthesis. While casein is the slowest supplement because it takes longer to digest, both proteins can help you build muscle when you work out. The most critical element, regardless of which one you choose, is how much total protein you consume throughout the day.
Protein powder is available in a variety of forms. Whey is the most common protein supplement, and it is also the one that studies have focused on:
Whey Protein
Whey protein is a complete protein, which means it contains all nine essential amino acids needed for a wide range of crucial body functions. Amino acids can also be used as an energy source by the organism. However, the most significant advantage of whey protein is that it allows you to notice rapid results from your gym efforts since it only takes your body 20 minutes to break it down and absorb it. As a result, your body will be able to restore and grow the muscle that was broken down throughout your workout more quickly.
Whey proteins are highly bioavailable, quickly absorbed by the body, and abundant in branched-chain amino acids (BCAAs), which are found in high concentrations in muscle tissue and are needed to fuel working muscles and increase protein synthesis. Building muscles is one of the many benefits of whey isolate protein. Protein is needed for building strong muscles. Whey protein isolate, in particular, provides all essential amino acids that are beneficial to muscle hypertrophy. Multiple studies have shown that it can help you grow muscle, decrease body fat, boost strength, and speed up your recovery after a tough workout.
Casein Protein
Casein protein, like whey protein, contains all of the essential amino acids that your body requires. This protein is high in glutamine, an amino acid that helps muscles recover after activity. Casein is inedible to vegans and those who are allergic to milk because it is derived from dairy. Unlike whey, casein is a slow-digesting protein, which means it supplies amino acids in lesser amounts over a longer period than whey – about 3 to 4 hours.
Several experts advocate taking casein protein just before bed since it digests slowly and offers a constant supply of amino acids while you sleep. When you go to bed, your body produces human growth hormone, which is necessary for the development of lean muscle mass; however, this process requires accessible protein for synthesis. Taking casein before bed is considered to promote this process throughout the night, resulting in higher total muscle development.