The problem is that it seems impossible to choose the best protein powder, with so many different ones available on the market.
Fortunately, the Fit Father Project is here to help you understand the differences and choose the right one for your situation.
The Role of Protein in Building Muscle
There are in excess of 600 muscles in your body. Each one has a purpose, whether it is pumping blood throughout the body, maintaining balance, or helping you to lift something. It’s important to note that while a muscle can pull a bone, it can’t push it back into its original position.
To deal with this, you have flexors and extensors; these pull in opposite directions allowing you to move your bone. The flexor muscle contracts as the extensor relaxes ensuring your joint can bend. The reverse happens to straighten the joint and return your bone to its original position.
When you eat protein, your body will convert this protein into amino acids. These are then used as building blocks to help your muscle grow stronger. It's also worth mentioning that protein is a great way to help you lose weight.
The best time to consume protein is actually straight after a workout, but you should balance your protein consumption with an equal amount of carbohydrates.
Carbohydrates will temporarily boost your insulin levels which will allow your muscles to absorb more amino acids, increasing their growth rate.
Forms Of Protein Powder
There are actually three main forms of protein powder:
These are created by applying heat and acid or enzymes to whole food. The result is a powder that is between 60 and 80% protein with the rest of the powder being fat and carbs.
This takes the concentrate process one step further. After the heat and acid/enzymes have been applied to whole foods, the powder is filtered to make a more concentrated protein powder. This should be between 90 and 95% protein.
This protein is created by a process that heats the isolate powder again with acid or enzymes. The additional heat treatment breaks the bonds between the amino acids making it easier for your body to absorb this powerful supplement.
It is worth noting that hydrolysates have been shown to increase insulin levels the most which will improve your muscle growth after exercise.
Types of Protein Powder
There are several different types of protein powder; all of which can help you build and maintain a healthy body:
Protein 1 – Whey
Whey protein is undeniably one of the best protein powders for building muscle. Whey is made from milk, or more accurately, the liquid that appears when separating curds during the creation of cheese.
It is worth noting that whey protein in the concentrate form will have lactose, which makes it unsuitable if you are lactose intolerant.
Fortunately, thanks to the further processing the isolate has very little lactose.
Whey powder is digested very quickly by your body and studies show that it is very effective at building muscle and help you to recover after exercise.
Protein 2 – Soy
You won’t be surprised to find that this protein is made from soybeans. It can be purchased in both isolate and concentrate forms. Because soy protein is made from a vegetable, it can be a good option for vegetarians.
It is worth noting that this is generally the least expensive type of protein supplement and the closest vegetarian option to whey protein.
Protein 3 – Pea
Pea protein is another great option if you are a vegetarian, vegan, or have a sensitivity to dairy. It is actually made from yellow split peas which hava almost all the amino acids your body needs.
Pea protein is generally absorbed slower than whey protein. Research suggests that it can be as effective as whey, but more studies are needed to confirm these findings.
Protein 4 – Casein
Casein protein is another dairy derived protein. However, because it forms a gel when it hits your stomach acid, it will be absorbed much more slowly than whey protein.
If used as part of your daily diet then this can help feed your muscles and ensure you feel fuller for longer. However, if you’re looking to build and repair muscles after a workout, you need to stick to whey. The higher absorption rate will benefit your muscles more.
Protein 5 – Hemp
When you hear the word ‘hemp,’ you may think of marijuana. Fortunately, this is only a relative of the mind-altering drug.
It is easy for your body to digest and entirely suitable for vegetarians. However, it is not as complete a protein as many of the other options available as it is missing amino acids lysine and leucine.
Hemp protein is high in omega-3 fatty acids which are great for your body.
Protein 6 – Brown Rice
Brown rice protein is not a new supplement. It has been available for many years, but research currently suggests that it is not as effective as whey protein. This is because it is very low in lysine making it an incomplete protein.
It is worth noting that some supplements will combine two or more of the above ingredients. These are generally the plant-based varieties which tend to digest slower. Unfortunately, this makes them less effective than the animal-based protein supplements; such as whey protein.
Including the Best Protein Powder for Building Muscle
Adding the best protein powder for building muscle to your diet will help you to achieve your muscle building goals. Of course, this needs to be coupled with a good muscle building workout.
Adding any type of protein powder will help your muscles to repair faster and grow quicker. But research still shows that whey protein is generally the best protein powder for muscle building.
Whether your goal is to lose fat or build muscle, we have a program that can help. Join the thousands of other men who have found success using the Fit Father methods. Click the banner below to get started today.
5 Best Muscle Building Exercises for
men Over 40
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.