Protein Supplements: How To Choose The Best For Building Muscle?

Protein is the building block of the body and is responsible for structuring muscles. When you think about gaining weight or muscles in the body, 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

You 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 menopause phase, soy protein can be quite effective.
2. SerumWhey protein is another popular and effective form of protein supplement. It is good to use it daily after training sessions. It is effective in reducing stress and also in increasing energy levels. Also, it can be easily digested.

There are some other not so popular options like hemp, rice, milk, peas, etc.

When to use a protein supplement?

While taking any kind of supplement, timing and dosage is the most important, otherwise you may not see the necessary result. Therefore, to get the desired result, starting from protein powder, you must keep in mind the end goal of taking protein.

If you want to control your weight and maintain a balanced body mass, then having protein at every meal may be the best solution. Also, combine your protein intake with some snacks 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 according to 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 keep in mind to make the right decision are:

• Lose weight: to lose weight choose powder without dextrins, maltodextrins or added sugars. Also, make sure they don’t contain BCAAs.
• Strengthen muscles: For muscle building, the biological value of protein powder must be high. Choose serum isolates for this purpose.
• Vegan: Vegetarians or vegans should opt for plant-based proteins and not dairy-based proteins.
• Kidney problem: People with kidney disorders should not consume a lot of protein supplements and should keep a low biological value.
• 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.