Choosing the best whey protein powder is not easy. There are many factors to look for, which I would talk about in this article. But as usual, lets begin from the beginning. For millions of men, the quest to obtain their ideal body is one filled with flashy muscle building supplement advertising and false representations. In the fog of catchy marketing titles, uncovering the truth and most effective supplement for building strong, defined muscles is harder than it should be. Unfortunately, many fall in the trap of false advertising and end up wasting hundreds of dollars on products that don’t even come close to accomplishing the results they so boldly proclaimed.
In order to determine the best bodybuilding supplements for building muscles, you must understand how muscles grow and what nutrients they require to sustain healthy, and noticeable, development.
- The Development of Muscles
- Promote Muscular Growth With Protein
- Choosing the Best Whey Protein Powder – The Ultimate Debate
- Whey Protein Powder – The Best Choice for Protein Synthesis Stimulation
- Casein Protein Powder – Protein Balance for Prolonged Muscle Support
The Development of Muscles
In the most fundamental sense, muscle growth and development only occurs when individual muscle fibers are traumatized through strength training exercise. Throughout a weight lifting routine, you actually damage muscle fibers. While this may sound dangerous, it’s necessary to stimulate the muscle building process known as hypertrophy. As muscle fibers are damaged, compounds known as satellite cells are instantly activated. These satellite cells, located around muscle fibers, instantly begin fusing together and with fibers to increase muscle fiber number, size and strength. Over time, this constant stimulation of satellite cells through isolated strength training results in larger, stronger muscles. And by supplementing your body with the best whey protein powder – which we would get to just now – would help a great deal.
Promote Muscular Growth With Protein
In order to maximize muscle growth and development, you must engage in what’s known as Nutrient Timing, which involves consuming specific nutrients at specific times to better support the natural growth and development of the muscular system. There are three specific nutrient phases muscles go through during and after an exercise routine. These include:
- The Energy Phase – During this phase, the body calls upon stored fat cells, or glycogen, to provide the body with energy during an exercise. To support full energy, you must introduce a specific amount of carbohydrates and proteins before you exercise, through a pre-workout supplement. Doing so not only provides necessary energy to complete your exercise, but according to data outlined by the University of New Mexico, this process boosts post-exercise muscle recovery.
- The Anabolic Phase – Within 45 minutes after the conclusion of a strength training routine, your body goes through an anabolic phase, which means your muscle cells are highly sensitive to insulin, which means you must consume specific nutrients – notably carbohydrates – to aid in recovery. Consuming a carbohydrate-rich food or beverage within one hour after working out not only increases muscle recovery, but also aides in muscle protein synthesis, which is the ultimate factor in determining the rate of muscle size and strength gains.
- The Growth Phase – The following 18 to 20 hours after a strength training workout is recognized as the growth phase as its during this time window your muscles are most susceptible to nutrient boosts for maximum muscle growth and development. It’s imperative to consume 1 part carbohydrate with 5 parts protein within 4 hours after working out. For example, consuming 5 grams of carbohydrates with 25 grams of protein. This is where a post workout supplement comes in handy.
Choosing the Best Whey Protein Powder – The Ultimate Debate
After reviewing the aforementioned information, it’s easy to see the type of nutrients you consume before and after your workout routines directly influences the rate of muscle gains. But before you drive to the health food store and pick up a container of protein powder, you must choose the best whey protein powder for your body and muscle building needs. There are two primary types of protein powder, which include Whey Protein and Casein Protein.
Whey Protein Powder – The Best Choice for Protein Synthesis Stimulation
Perhaps one of the most celebrated forms of protein (and the best whey protein powder according to many), whey protein powder is derived from milk and is designed to be readily absorbed by your body. Because whey protein, such as Optimum Nutrition 100% Whey Protein Gold, digests much faster than other forms of protein – especially in its isolate form (not concentrate) – it rapidly empties from your stomach, which results in a flood of muscle-building plasma amino acids.
Due to its high concentration of leucine, which is a powerful amino acid responsible for stimulating protein synthesis, whey protein is noted by bodybuilding professionals as offering greater support for genuine muscle growth. Whey protein comes in two varieties: isolate and concentrate. While concentrate is the more cost-effective version of whey protein, it does feature higher fat and carbohydrate content. Whey isolate is the ideal choice for those sensitive to lactose or those wishing to reduce fat content from their diet.
Here are the best whey protein powders that are preferred by most bodybuilders:
Casein Protein Powder – Protein Balance for Prolonged Muscle Support
Derived from the most abundant naturally formed protein in milk, casein provides the same protein benefits as whey, but with a slightly different delivery method. Due to the biological construction of casein proteins, it doesn’t digest as quickly as whey. This results in a slower increase of plasma amino acids, but its release of muscle-building amino acids is much longer in duration than compared to whey. Due to its slow release of amino acids, the rate of muscle protein breakdown is up to 34% less than its counterpart. While casein-based protein powders, such as Dymatize Elite Casein Protein Powder, ultimately provide similar muscle building support as whey, its delivery and release of amino acids is much slower.
Here are the top 3 casein protein powders:
Ultimately, identifying the best whey protein powder for you depends on many biological factors. For example, those sensitive to milk products may find whey protein their ideal choice, while those seeking a slower and gentler introduction of protein and carbohydrates may find casein whey protein their best choice. Also its a good idea to use casein protein powder after workout due to its slow releasing complex.