A lot of people are interested in bulking up and adding muscle mass. And if you’re one of them, you know protein is crucial to success. But what’s the best protein for muscle gain?
There are a lot of different opinions on this subject, but a few stand-out proteins seem to be more beneficial than others. Here are four of the best proteins for building muscle:
1. Whey Protein
Whey protein is one of the most popular and well-known proteins for mass gainers. It’s derived from milk and packed with essential amino acids necessary for muscle growth. Whey protein is also easily digestible, making it an excellent choice for people who have difficulty digesting other proteins.
2. Casein Protein
Casein protein is another high-quality protein that’s beneficial for building muscle. It’s slow-digesting, which means it provides your muscles with a steady stream of amino acids throughout the day or night. It makes it a good choice for people who want to maintain or gain muscle mass.
3. Beef Protein
Beef protein is an excellent source of high-quality protein. It contains all the essential amino acids your body needs to build muscle and is also low in fat and carbs. In addition, beef is a good source of zinc, iron, and other nutrients that can help with muscle growth.
4. Plant Proteins
Plant proteins aren’t as complete as animal proteins, but they still offer some benefits for muscle growth. They’re generally lower in calories and fat than animal proteins and tend to be easier to digest. Plant proteins are also a good source of antioxidants, which can help protect your muscles from damage caused by exercise.
Does Protein Powder Build Muscle?
Protein powder is a popular supplement that’s frequently used to help build muscle. It’s made from concentrated protein, and it comes in a variety of flavors. You can combine protein powder with water or milk and add it to food or shakes. There are a few different types of protein powder, but whey and casein are the most common.
Moreover, protein powder is a convenient way to get more protein, but it’s not necessary for building muscle. You can get all the protein you need from food sources. However, protein powder can be helpful if you’re trying to increase your protein intake or if you have trouble getting enough protein from food.
Protein Requirements for Muscle Gain
How much protein you need to eat depends on a few factors, including your weight, muscle-building goals, and activity level. Daily protein intake for sedentary adults is 0.8 grams per kg. For example, a sedentary woman weighing 140 pounds (64 kilograms) should consume 50 grams of protein daily.
If you’re trying to build muscle, you may need more protein. The amount you need depends on your goals and activity level. For example, weightlifting or doing other strength-training activities may need 1.6–2.2 grams per kg. It means a man who weighs 180 pounds (82 kg) would need 130–180 grams of protein per day.
Pregnant and breastfeeding women also have increased protein needs. They should consume 1.1–1.4 grams of protein per kilogram of body weight (0.5–0.64 grams per pound). For example, a woman who weighs 140 pounds (64 kg) would need 71–95 grams of protein per day during pregnancy and 50 grams or more per day while breastfeeding.
Getting Enough Protein Is Only Part of the Equation
It’s important to remember that getting enough protein is only part of the equation for building muscle. Here are a few other things you need to do for optimal muscle growth:
- Eat enough calories: You need to eat enough calories to support your body’s needs, including muscle growth. Conversely, eating too few calories can lead to muscle loss, so be sure to consume enough of the right foods.
- Exercise regularly: Strength-training exercises are essential for building muscle. Be sure to include a variety of activities, and don’t forget to give your muscles time to rest and recover between workouts.
- Get enough sleep: Sleep is vital for overall health and well-being and critical for muscle growth. Conversely, lack of sleep can lead to muscle loss, so get enough rest.
- Drink enough water: Staying hydrated is important for overall health and necessary for muscle growth. Be sure to drink plenty of water throughout the day.
- Take supplements: Certain supplements can help you build muscle, including protein powder, creatine, and testosterone boosters.
Building muscle takes time and effort, but it’s possible to make significant gains by following a healthy diet and exercise routine. Be sure to consume enough protein, calories, and water, and get enough sleep and exercise. You may also want to take supplements to help you reach your goals.
If you’re serious about gaining muscle, talk to your doctor or a registered dietitian to develop a plan that’s right for you. What’s your favorite protein for muscle gain? Let us know in the comments below!