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Choosing the Right Protein Supplements to Stimulate Muscle Growth
I advise consuming a minimum amount of 1-1.5 grams of protein per pound of body weight per day. If you consider that a chicken breast contains about 25 grams of protein, then a 200 pound man should eat about 8 a day, which is a lot of chicken! Fortunately, there are protein supplements that can help you refuel, but which one? Is whey protein better than hemp protein and if so, should you get the isolate or the concentrate?
Types of proteins
Whey is found in three main forms. First there is Whey Concentrate which is the cheapest but with a lower protein content of around 80% and slower absorption than the others. Isolate has a protein content of around 90% and is better absorbed but costs a little more and finally there is hydrolyzed which is the easiest for the body to digest but also the most expensive.
Egg whites have the highest possible bioavailability, meaning the body can utilize the protein in its entirety. It is available in liquid or powder form depending on how you want to use it and is invariably pasteurized so it can be used without preparation.
Both micellar casein and calcium caseinate are derived from milk in the same way as whey protein. Casein digests more slowly than other types of protein, although it takes up to 7 hours. It is therefore often taken before bedtime to provide the muscles with a constant supply of nutrients and to prevent feelings of hunger. Calcium caseinate often has a higher protein content than micellar casein and, as the name suggests, is also high in calcium.
Soy protein is the only complete source of vegetable protein, consisting of all the necessary amino acids, which is especially important if you are a vegetarian. Added bonuses include claims that it has antioxidant effects; can help reduce the risk of heart disease and there have also been studies that suggest it can increase thyroid production, which is great if you’re trying to shed a few pounds. In contrast, soy protein is not absorbed by the body as well as whey or egg protein.
Hemp protein isn’t as widely used as other protein powders, but has many benefits and has even been described as a superfood. As hemp is cold pressed, no chemicals are used to make it unlike soy protein production. It is high in fiber, contains a range of vitamins and minerals, and omega 6 and 3 fatty acids.
Personally, I’ve used whey protein for breakfast and after a workout and tried to get the rest of my protein sources from meat, fish, and legumes, but if I am pressed for time and need a meal replacement, I’ll opt for a calcium caseinate shake to keep me going.
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