How much protein is ‘Enough’ protein? Multiple studies have been made, and pretty much across the board, for each pound of body weight you have, you’ll need to consume between 1.5 – 2.0 grams of protein per day. Consuming protein in such high doses, has a huge impact on building muscle, and lots of it. Protein is broken down into various amino acids once it is consumed, these amino acids help repair your muscles, and make them bigger and stronger over time (consuming more protein speeds up this process).
There are different types of protein that you can take, throughout the day at different times, to help maximize the potential gain of muscle. These proteins are; Whey, Casein, Whey Isolate, Hydrolysate, Soy protein and Milk protein isolates. These proteins work in different ways, and some are more beneficial for you at different times of the day. If you are looking to completely maximize the results from your protein, and build the most muscle you can, then read below
Lets start with the most common protein powder you can find, Whey concentrate. Whey is essentially the most basic form of protein. Whey is the cheaper, more common form of protein, while still being essential, you can usually find this protein everywhere you go, for a decent price. Why is the starting point for anyone wanting to increase their muscle, decrease weight due to the appetite suppressant properties when consuming protein shakes, and without decreasing the size of your wallet by much. Whey is a great protein to use when you are looking to build muscle at a steady pace, and feed your muscles once you start to lift weights or run.
Moving on to Casein Protein. Casein protein is a form of protein that takes longer to break down. The best time to take Casein protein is before bed, this will cause your body to become anabolic through the night while you sleep, allowing your body to burn fat and rebuild muscle while you sleep. Casein takes up to 8 hours to break down in your body which allows you to utilize the nutrients while you are resting and dreaming about those big guns you will soon have! Casein protein shakes are also beneficial during the day for weight loss as well, as it keeps you full longer, and is low in calories and carbohydrates, this allows you to burn more calories than you take in, while having the protein as an energy source, all while you help rebuild your muscles.
Another beneficial use of Casein protein is its high Glutamine content, Glutamine helps speed recovery times and causes you to feel more energized and less muscles fatigued.
Whey Isolate Protein
Now to Whey ‘Isolates’ (Not concentrate). Whey isolate protein is usually more on the medium priced side of the protein scale, usually higher than its Whey concentrate counterpart. However, Whey isolates are one of the quickest absorbing proteins. Whey isolates are the best for ‘Low carbohydrate’ diets, due to the fact that they are usually very low in carbohydrate content, and sugar content.Isolates are great for directly after or before work outs, due to their fast absorbing qualities, you start to regain and recover fast by consuming the isolates.
Hydrolysate proteins are the most expensive form of protein you can find on the market. However, it is the highest quality, and when it comes to protein powders, you get what you pay for. Hydrolysate has the highest absorption rate of all proteins, and has a very good anabolic rate which keeps you burning fat, building muscle, and keeping the muscle.