When it comes to lean muscle building, everything has something to do with choosing the right protein sources. Having the correct understanding of the alternatives will go a long way in ensuring you get the best option that fits your needs for muscle building.
Here are some of the most preferred protein sources that can help you on your way to getting stronger and leaner.
The Power of Whey Protein
Of all the consumer options for gaining muscle mass, whey protein is the crowd-pleaser for many. Whey protein is a complete protein derived from milk and essentially exists in three forms: pure whey isolate, pure whey concentrate, and a mix of both. Of these three, the best, although highly expensive, is whey isolate. If budgetary concerns are more important, whey concentrate will suffice; not quite as potent, but it’ll do in a pinch. If you want something in between, a mix of both types will yield the best of both worlds.
Why whey protein is one of the most popular proteins is because it digests really fast, so your body will absorb it right away and put it to work, especially for post-workout recovery. It is with great speed that recovery, which generally fixes muscles and develops them a bit more after exhaustive exercise, is done. With whey protein, not only will you spur your muscles’ growth, but you will also energize yourself for an active day (Yes, Protein Powder Can Help with Muscle Gain—Our RDs Explain How, and Share Their Top Picks, n.d.).
Casein Protein: A Slow Release
If whey is not your cup of tea, then you may consider casein protein. A by-product of milk, too, casein presents different benefits compared with its whey counterpart. First, it digests slowly, which means a slower rate of releasing amino acids into the blood. The slow process of digestion helps to keep you full longer, thereby working for weight management.
Because it is extended, many gym enthusiasts and athletes prefer taking their casein protein before going to bed. This will reduce late-night cravings while at the same time providing a steady supply of proteins, which can be very beneficial for muscle growth and tissue repair during sleep (Mawer, 2016).
Egg Protein: A Versatile Alternative
Another fantastic source of protein for building muscle is egg protein, which is extracted from the whites of eggs. This source is held in high regard because it has an astonishingly high biological value-a measure of how well proteins are utilized in the body for muscle construction. Most individuals take this type of protein shortly after working out to maximize their effort in building muscles (Sgobba, 2018).
For individuals with lactose intolerance, egg protein is specifically valuable since it will not cause stomach aches. Besides, due to its lack of fat content, egg protein becomes an attractive option for anyone wishing to decrease fat levels but still build muscular strength. I mean, who wouldn’t want to build up strength without additional calories, right?
Picking the Right One for You
Ultimately, which protein source you want to add to your diet depends on personal preference and your goals. If you’re looking to bulk up, and you have no problem consuming dairy products, then whey protein is an excellent option. If your goal is to cut fat yet still gain muscle, casein and egg protein both come out as well.
For those with lactose sensitivity, egg protein is one of the biggest guns for lean gains. Besides that, each of these has its own additional advantages over the other, and finding the right one that works for you based on your personal needs and circumstances should be your number one objective. Make thought-out decisions with regard to your supplies of protein to help your body along on the path of strength and well-being.
Remember, it is all about finding out what best suits your needs and goals while nourishing and energizing you on the way.
References
Mawer, R. (2016). Why Casein Is One of The Best Proteins You Can Take. Healthline. https://www.healthline.com/nutrition/casein-protein-is-highly-underrated
Sgobba, C. (2018, January 3). Want to Get Ripped? Eat 3 Whole Eggs After Your Workout. Men’s Health. https://www.menshealth.com/fitness/a19546055/eggs-and-muscle-growth/
Yes, Protein Powder Can Help with Muscle Gain—Our RDs Explain How, and Share Their Top Picks. (n.d.). Health. https://www.health.com/best-protein-powder-for-muscle-gain-8402339
