Which Protein Shake Is Best: Whey, Casein, Gender, or Soy?
Protein is an essential building block for muscle tissue. In fact, the human muscle cell is made up mainly of simple protein fragments called amino acids. Amino acids are molecules that organize themselves to form various types of protein molecules. Protein is a generic term that means an arrangement of these amino acids, linked together. The body can make any type of protein it needs from amino acids, but it needs a strong reserve in which to gather the necessary amino acid fragments. Dietary proteins supply the body with these essential and nonessential amino acids, which are broken down in the stomach and then rearranged at the cellular level to create the proteins necessary for cell and muscle growth.
However, not all proteins are the same. Each type of protein has its own composition and quality of amino acids. That is, different amounts of the 22 amino acids make up each type of protein. This is important because the quality of the protein is highly dependent on its amino acid composition. High-quality proteins like Whey, Egg, Casein, and Genus Protein are perfect for the bodybuilder, while other forms like soy and collagen are largely shunned by the bodybuilding community due to their amino acid profile. deficient.
The amount of protein a bodybuilder needs is based on the amount of activity and if the bodybuilder is taking supplements that can benefit from additional protein such as the various “andro” products on the market. Supplements like andro will help speed up protein synthesis, requiring even more protein than usual when you exercise a lot.
Of course, this is why people call “andro” the king of all supplements. Still, if andro is king, then proteins are the subjects. You can’t build muscle without it. Protein is the most important aspect of supplementation for the bodybuilder. Choosing a high-quality protein is of the utmost importance, as is getting enough protein in your diet.
Even the most novice bodybuilder should ingest about 3/4 of a gram of protein per pound of body weight. This means that an average man should eat around 120g per day. Protein in the diet can come from a variety of sources including meat, fish, eggs, and beans.
Meats like chicken, beef, and pork contain about 7 to 10 grams of protein per ounce. The leaner the meat, the higher the protein content. Eggs contain about 6g of protein per egg, which means you would need to eat a 5-egg breakfast to get 30g of protein in your diet. A typical 8 oz skirt steak with 7 g of protein will provide you approximately 56 g of protein and a 6 oz chicken breast will give you 42 g of protein. Eating a diet like this every day will give the novice bodybuilder around 120g of protein per day.
If you are looking to boost your gains and are following a strict training program, then you will want to get more than 170-190g of dietary protein per day. Also, if you’re taking a supplement like andro, which puts your body in a hypergrowth state, then that magic number can be as high as 250g of protein per day to reach your maximum muscle-building requirements. With numbers like this, a standard diet will not work. Most people just don’t want to eat 10 eggs for breakfast, 2 steaks for lunch, and 3 chicken breasts for dinner. This is why they turn to protein supplements in the form of protein shakes.
Protein shakes come in a wide variety of flavors, making them much more enjoyable than in years past. There are two types of shakes on the market: MRP and Protein Shakes. MRP is a “meal replacement” that contains fat and usually a carbohydrate source. I don’t find these to be good at all because they use lousy carbs like maltodextrin. Protein shakes typically have less than 5g of carbohydrates per serving and between 20-25g of protein per scoop. This makes getting almost 200g of protein per day for an advanced bodybuilder that much easier. Shakes are often tasty and much more convenient than other protein sources like meat or eggs.
There are many forms of protein in a standard shake, but there are actually 5 main types of protein that bodybuilders use. Each has its advantages and disadvantages, although some are better than others.
Whey protein concentrate, derived from milk, is the most widely used protein source. It is high in branched chain amino acids that are essential for building muscle and probably the key factor why whey protein is so good for building mass. Whey is the standard by which all other proteins are judged. However, some products that contain only whey can contain too much lactose, making it very difficult to digest and causing uncomfortable bloating.
Casein is another protein in milk. Casein’s claim to fame is that it takes longer to digest in the stomach. This is good for a nighttime protein as it will fuel the muscle during long sleep. Casein has been shown to be slightly inferior to whey in terms of its muscle-building ability.
Egg protein is the standard by which all other proteins are judged. Egg protein is very expensive, making obtaining 100% pure egg protein difficult to find. It is very easy to digest and has good bioavailability, but its amino acid profile is not as impressive as that of whey.
The protein in the genus comes from the yellow pea, which makes it a plant-based protein. It is very different from most protein sources because it is higher in glutaine and arginine, making it a great protein to pair with whey. The protein of the genus is the easiest to digest and has a very low fat content, making it one of the best proteins to use in a mix with whey. It has a great flavor and is a very high quality protein.
Soy protein is not a complete protein and most bodybuilders avoid it due to the estrogenic flavones in soy. These estrogenic hormonal agents can act like estrogens in the body. Estrogen is the female hormone and it reduces muscle density and makes you fat.
Hemp protein tastes so lousy that I can’t bear to drink enough to know if it’s good for building muscle. If you have an iron gut and don’t mind drinking something that tastes like pond water mixed with garden soil, go for it.
The best protein shake I feel is a mix of Genus protein and whey protein. These two provide a much better digestibility factor than pure whey and are also perfectly balanced in amino acids that are important to the bodybuilder. Whey contains high amounts of branched chain amino acids and Genus protein contains high amounts of glutamine and arginine. The combination of these two makes for an excellent combination.
No matter what you use for protein, remember to get at least 3 / 4g to 1g of protein per pound of body weight for the beginner / intermediate, 2g of protein per pound of body weight for the advanced bodybuilder, and 2.5g when using anabolic supplements. . like andro! By ingesting this basic nutrient, you will be assured of a much faster growth rate, much better recovery, and greater endurance. Plus, you won’t get great without it!