Protein supplements: How to choose the best one to build muscle?

Protein is the building block of the body and is responsible for the structuring of muscles. When one thinks of gaining weight or muscle, the first thing that comes to mind is taking a lot of protein. But sometimes food intake may not be the most effective solution, having a lot of lean meat may not be that helpful. So what can be the most effective solution for this? Protein powders and whey powders are the answer.

protein supplements

One can find various supplements on the market, but two of the most common are:

1. Soy: It is one of the most common options when it comes to supplements. Soy protein is excellent for lowering cholesterol and also for reducing the problem of osteoporosis. Also for those women who are going through the menopausal phase, soy protein can be quite effective.
2. Serum: Whey protein is another effective and popular form of protein supplement. It is good to use daily after training sessions. It is effective in reducing stress and also in increasing energy levels. Also, it can be easily digested.

There are a few other not-so-popular options besides hemp, rice, milk, peas, etc.

When to use a protein supplement?

When taking any type of supplement, timing and dosage are most important; otherwise you may not see the required output. Therefore, to get the desired result from protein powder, you need to keep the ultimate goal of taking protein in mind.

If you want to control your weight and maintain a balanced body mass, having protein at every meal may be the best solution. In addition, accompany protein intake with a snack to break the monotony.

And if the goal is to gain muscle and recover from muscle fatigue after exercise, taking protein powder after exercise can be a great option. Protein helps repair and grow muscles.

The amount of protein that should be consumed at one time as part of each meal should be 3 ounces. But this amount can be calibrated based on the goal and the person’s ability to handle the protein.

How to choose the right protein powder?

For each purpose, there is a different protein powder available on the market. Some points to take into account to make the right choice are:

• Lose weight: For weight loss choose powder without dextrins, maltodextrins and added sugars. Also, make sure they are BCAA-free.
• Strengthen muscles: To build muscle, the biological value of protein powder must be high. Choose whey isolates for this purpose.
• vegan: Vegetarians or vegans should opt for plant-based proteins and not dairy-based proteins.
• kidney problem: Those who have kidney disorders should not take a lot of protein supplements and should keep the biological value low.
• check the ingredients– Always check the ingredients before choosing any protein shake or supplement. If you are diabetic avoid added sugars, if you have digestion problems avoid lactose sugars and also check for any allergens in case of allergy susceptibility.