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The Best Proteins for Muscle Gain: What to Consider - Genetic Nutrition

The Best Proteins for Muscle Gain: What to Consider

, by Sandesh Prasannakumar, 9 min reading time

Introduction

Gaining mass or putting on size is another objective of most weightlifters, gym-goers, and bodybuilders. Without a doubt, proteins are an indispensable part of muscles and, therefore, the preferred nutrient for muscle gain fanatics. This article aims to identify the proteins that are good for gaining muscles and what aspects should be considered when choosing the right protein.

Understanding Protein and Muscle Growth

Muscles, as we know, are composed of protein, which, in turn, is constructed from components called amino acids. In resistance training and exercise, muscle fibres get weakened on the microscopic level. Protein also plays a role in fixing and developing those fibres and thus causes an increase in muscle mass and strength. It is essential to consume enough protein in athletic training for muscle protein synthesis or MPS, which is a natural way for the body to create new muscle tissue.

Factors to Consider When Choosing Protein

  1. Amino Acid Profile: Generally, the level of protein quality in an organism depends on the quantity of amino acids in a food type. Both LEAR and all the individual EAAs, but especially BCAAs, have already been reported to play a key role in encouraging MPS. Choose better protein foods containing Essential Amino Acids and Branch Chain Amino Acids to build muscles.
  2. Digestibility: Protein also has efficiency depending on the absorptive capacity of the body's gastrointestinal tract. The proteins with higher digestibility indicate that the product is efficiently utilisable for muscle building and the repair process in the human body. This even reduces their nutritional value; hence, try to incorporate proteins that belong to the digestibility index to benefit from it.
  3. Bioavailability: Bioavailability may mean the effectiveness with which the body can use the nutrients contained in the protein source. The bioavailability of proteins ensures that the proteins ingested are easily assimilated into the body to support the formation of muscles.
  4. Protein Content: When selecting the source of protein, it is advisable to consider the protein density or the grams of protein that is in every serving. Protein diets and products contain the building items for muscles; hence, protein diets and products are appropriate for persons wishing to build muscle.
  5. Dietary Preferences and Restrictions: Another factor pertains to the customer’s preference and restrictions, inclining to vegetarian/vegan diets, lactose-intolerant consumers, and the like. Make sure that the protein you opt for suits your dietary requirements and the ones you have in terms of preference.

Best Protein Sources for Muscle Gain

1. Whey Protein

Benefits: Protein whey is among the most common and efficient protein supplements that help in muscle building. Soybeans are a complete protein that entails all the nine essential amino acids in the human diet. Additionally, whey protein contains 4 grams of branched-chain amino acids that include leucine amino acid that helps activate the muscles’ protein-building processes. It is a fast-acting carb source, making it useful after a workout to replenish the energy stored in the muscles.

Types: Whey protein comes in three primary types of products: whey concentrate, whey isolate, and whey hydrolysate. Whey isolate is the purest of the lot, with the highest biological value protein content and lowest lactose and fat content.

2. Casein Protein

Benefits: Another protein with a slow digestion rate is casein, derived from dairy foods and drinks. This slow digestion time makes it ideal for feeding muscles with a steady source of protein in the body, most especially when fasting, for instance, when we are asleep.

Types: Micellar casein is the prevailing instance of casein protein since it delivers amino acids slowly.

3. Plant-Based Proteins

Benefits: Protein that comes from plants is ideal for those people who do not take animal-derived products, those who are vegetarians and vegans or people who have milk allergies. Some familiar plant protein sources are pea protein, brown rice protein, hemp protein and soy protein. These proteins are offered with several amino acids and are sometimes blended together to ensure that they present all the amino acids.

Types: It comprises BCAAS and is highly soluble, and more specifically, it is well absorbed by the human body. Organic brown rice protein is virtually allergenic and can be added to other plant proteins to achieve an essential amino acid profile. Further, the use of resistant starch in this product adds value. Soy protein still contains all the amino acids that are needed in an individual's diet, which makes it a complete protein.

4. Egg Protein

Benefits: Egg protein is obtained from egg albumen; it is a complete protein with a very high biological value. It is also packed with essential amino acids and consumed in powdered form, which is easy to digest; that is why people tend to consume it in order to improve their muscle mass.

Types: This protein is often added to supplements and is derived from egg whites, which do not contain lactose, which persons with lactose sensitivity would have a problem with.

Combining Protein with Other Nutrients

Though protein is important when it comes to building muscles, it works better when it is taken together with other nutrients. There are some nutrients that the body needs and can access only through food; carbs, for instance, are important because they replenish glycogen stores and can do so after a workout meal. Fat is also needed for the making of hormones and the general health of the human body.

Conclusion

In selecting the right protein for the growth of muscles, one has to look at the quality of acids in the proteins, rate of digestion, availability of the protein and the type of diet the person is taking. Isolated soy protein, whey protein, casein protein, plant protein, egg protein, and beef protein are all good, though they have varying traits. When you incorporate high-quality sources of proteins into the meals that you are taking, as well as timing and portion control, you are bound to achieve your fitness goals as you build your muscles in the right manner. For all your protein and supplements needs, visit Genetic Nutrition!

FAQs

1. How much protein do I need for muscle gain?

It is recommended that the daily protein intake to support muscular build-up is around 1. 6 to 2. It is recommended that the consumption of proteins should be not less than 2 gm per kilogram of body weight each day. They may be influenced by age, gender, or activity level, and the kind of nutrients a person requires per day may not be the same as another.

2. Is whey protein better than plant-based protein for muscle gain?

Whey and plant-based proteins are both promoted as the best types of proteins for muscle gain. Concentrated proteins, such as whey protein, are well assimilated, obtained as a by-product of cheese making, and are widely used. However, vegetarian or plant-based proteins can also promote muscle mass whenever they are combined in such a way that they give a balance of amino acids.

3. Can I consume too much protein?

The other macronutrient is protein, which is crucial for muscle development, but the intake of high protein is not healthy as it leads to the depletion of kidney functionality and altered nutritional value. It is necessary to consume protein in accordance with specific amounts and not overindulge, considering the overall diet.

4. When is the best time to consume protein for muscle gain?

Consuming protein regularly throughout the day and post-workout can maximise muscle protein synthesis. Post-workout protein intake is particularly important for promoting recovery and muscle growth.

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