What is best protein supplement for muscle gain ?
Having a positive energy balance is very necessary to build muscles at optimum growth. Positive energy balance means that we must take in more calories than we burn. On an average, we need approximately 2,500 to 2,800 calories to build a pound of muscle and also to support protein turnover that is used during workout training. By following good diet and healthy lifestyle, we can build muscle mass more efficiently and quickly.
Muscles are the most adaptable tissue in our body. When we do heavy workout, like weightlifting, our muscles undergo trauma, or can termed as muscle injury. When our muscles are injured in this way, cells known as satellite present on the outside of the muscle fibers gets activated. They help to repair the damage by joining them together and thus, no of muscle fibers increase in number. It is known as muscle growth.
It doesn't matter you are a skinny guy trying to muscle gain or a healthy guy trying to convert body mass into muscle mass. Bulking up in the correct right way is a real challenge but it is not much complicated.
It is possible to achieve through the right workout training , maintaining balance of calories and body nutrients, and opting a healthy lifestyle, etc.
How muscles grow in our body?
As we mentioned already, size of our muscles increase when we challenge our muscles to deal with higher levels of resistance or weight via physical activities. Process of muscle generation through this process is known as muscle hypertrophy. It occurs when the muscle fibers sustain the damage or injury. Then the body repairs these damaged fibers by fusing them, which results in increment of muscle mass and size.
Body hormones like insulin, testosterone, and other human growth hormones play a major role in muscle growth and repairment of the same.
These important hormones results in:
· Improvement in body protein processing
· Better breakdown of protein
· Activation of satellite cells for greater muscle development
· stimulation of anabolic hormones to promote protein synthesis & muscle growth
· Tissue growth enhancement
To speep up the muscle gain of body, strength and resistance training can help us to :
· Activate pituitary gland to release growth hormone
· Testosterone Stimulation
· Increase the sensitivity of muscles to testosterone
If you are doing heavy workout and following the diet through daily food, there is one more things which is very essential in faster muscle growth which is taking rest.
Muscle growth and Taking rest
In building muscle, taking rest plays an important part. We reduce our ability to repair the muscles when we do not let our muscles take rest. Taking less rest slows down growth progression and also increases the injury risk.
Apart from taking enough rest, taking enough sleep is very crucial in the process of muscle gain. A Research done in 2011 concluded that sleeplessness decreases protein synthesis, which results in loss of muscle mass, and also decreases muscle recovery.
Many other studies have also found that there is no direct correlation between sleep and muscle growth. But these studies conclude that sleeplessness can increase cortisol which is a stress hormone that circulates in body after exercise.
Reducing stress helps the person build muscles and hormones to stop negative effect on development of muscle.
Muscle growth & Protein Intake
Muscle is almost made up of the protein only. So it is no surprise that a high protein diet that can help us to build more. Though, it is debatable that exactly how much protein we need per day. Generally, fitness advice suggests that eating one gram of protein per pound of bodyweight is required to completely support muscle growth.
Amino acids constitute to make the protein that act as building blocks of our body’s cells, tissues, and muscle mass. It will not be wrong to say that our muscle are made up of protein.
Numerous bodily functions are supported by these Amino acids. If you are not getting the essential nutrients like protein through food, then you can consider taking best protein supplement for muscle gain.
Types of Protein
Protein sits always on the top when it comes to essential nutrients of our body.
It is the k sparrow of all trades with many roles in the ocean of the body. Protein is a good source of energy which helps to repair the damaged tissues, and is also very essential for muscle growth and plays a key role to prevent infection and several other diseases in the body.
Meats, fish, dairy products, grains, seeds, eggs and legumes are the good sources of protein. You can also avail protein through dietary supplements, generally known as protein powder. You can choose from best protein supplement for muscle gain.
Some of the beneficial and well-known type of proteins are as follows :
1. Whey Protein
It is a dairy based protein which contains all type of essential amino acids. It is famous for its property of quick absorbtion after consumption.
2. Casein Protein
It is also a dairy based protein which also contains all other essential amino acids but it is slowly absorbed in our body. This is why people suggest it to take before bed only.
3. Soy Protein
It is a plant based protein that consists of all the essential amino acids for muscle growth. It is very popularly used due to its linkage with some good health benefits.
4. Pea Protein
It is very good plant based protein that contains low levels of the non-essential amino acids like cysteine and methionine.
5. Rice Protein
It is a plant based protein with less quantity of the essential amino acid which is lysine.
6. Hemp Protein
It is also a plant based protein which is manufactured from hemp seeds that contains high level of fiber and essential omega-6 and 6 fats. Additionally, Hemp protein is low in the amino acid i.e. lysine.
Few of the best protein supplement for muscle gain are a useful way to increase your protein intake if someone is always on the go. These are convenient, easy to consume and comes in many variety of flavors.
To take your best protein supplement for muscle gain, you can simply mix the powder with any liquid of your choice. There are also other options like ready to drink protein shakes for easier muscle gain.
How much protein is needed for optimum muscle gain ?
Your muscle mass is directly related to your protein requirement - the more you get and the more you use, the more protein you will need in the process.
Also, Age and fitness level plays major role to determine how much protein is required to increase muscle growth.
Fitness enthusiasts who do heavy workout generally have higher need of protein because they are looking to add mass and also, together they are using their muscles more than the average person.
Eating too much protein can impact negatively to our ability to build muscle by putting limitation on our intake of other important nutrients muscle gain. Thus, getting the right amount of protein for every individual's requirements is very crucial to get the best results in daily life.
Many dieticians and health enthusiasts recommend that one gram of protein per pound of body weight, but this is not a good approach to everyone. The Researches does show variation on this topic depending on physique, age, and overall body composition goals, etc.
From where should you get your Protein?
Every cell in our body contains protein and they work as building blocks of us. A chain of amino acids is the basic structure of protein.
To help your body repair cells and make new ones, intake of protein in our diet is really necessary. This necessary nutrition is also important for growth and development in every age group and gender.
The natural options for protein generally come from plant sources, but the correct type of meat also contains good sources of protein. Here are a few good sources to start sourcing your protein :
· Soy
· Beans
· Lentils
· Nuts
· Seeds
· White-meat chicken
· Beef & pork
· Fish
· Egg whites
· Dairy Products & Whey
Do not be afraid of any macronutrients but be sure that, like all things, you should find a balance in your diet as well. Take your protein with a healthy side of moderation also. If you are not able to provide enough protein through diet, you can choose from few of the best protein supplement for muscle gain.
How to choose best protein supplement for muscle gain?
To choose any of the best protein supplement for muscle gain, you can consider these things before making your purchase :
• Customer Ratings and Reviews
Every protein user take their protein very seriously, and they also post their experience ok social media, websites etc to help other people to choose good and suitable supplement. You should go through all the customer ratings and reviews to decide better.
• Manufacturing Formula
Always check the ingredients and amount of protein as well as other nutrients present in the offered product. It is important to know how the product is produced and genuinity of the product. It is good to check the formula because it is important to trust the best protein supplement for muscle gain.
• Flavor
If you give preference to your taste buds, then you should check the flavour beforehand to choose your suitable flavour. If the protein is not going to taste good for you, most probably you are not going to take it regularly.
• Value
That protei
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