PROTEIN POWDER FOR MUSCLE GAIN: THE KEY POINTS TO KNOW

1. PROTEIN POWDER FOR MUSCLE GAIN: THE KEY POINTS TO KNOW Good muscles= attractive personality... that is the belief of most of the millennial. Just turn around and you will see a surge in gyms. Older, youngster, everyone has got this craze of gaining good muscle mass and a handsome physique. My dear, physique and muscle development demands a hefty nutrition. It is here that people neglect their health. Hence, the medical world has brought to you great protein powder for muscle gain, after all protein is the building block of human life. This article will inform you the A to Z of protein supplementation in context to muscle gain. Keep scrolling.

2. THE MANUFACTURING OF PROTEIN POWDER Protein is the largest macromolecule of the human body. Protein supplements are taken for various reasons amongst which muscle building is the most common one. Also, protein supplements are available in multitude of forms such as powders, bars, shakes, and tablets. Plunging on to the definition, we understand that protein powders are basically concentrated sources of protein. They come from animal or plant foods, especially dairy, eggs, rice or peas. Some protein powders are also loaded with vitamins and minerals, specifically calcium. Amongst everyone athletes, bodybuilders, and vegans are most in need of protein powders. The former need protein for muscle functions, boosting energy, and strengthening immunity, while the latter need it because their diet lacks meat, and eggs which contain the highest constituency of protein. There are three common forms of protein powders for muscle gain, which are listed below: Protein concentrates: As the name implies, protein concentrates are the extracted, refined protein which come from whole food using heat, acid or enzymes. The protein concentrate usually constitutes to 60-80% of the protein powder , while the remaining 20–40% is covered up by fats and carbs.

3. Protein isolates: An additional filtering process is added to the method of protein concentration whereby all the excess fat and carbs are removed. The kind of protein produced here is called protein isolate. It covers 90–95% protein of the supplement. Protein hydrolysates: The third kind of protein powder is protein hydrolysate. It is gained through excess heating with acid or enzymes. The process breaks the bonds between amino acids which results in hydrolysates. This kind of protein is absorbed more quickly by your body and your muscles. Protein hydrolysates is beneficial for raising the insulin level more than other protein forms. This enhances one’s muscle growth. Furthermore, the consumption of protein powder for muscle gain requires careful planning and scheduling. For best results take protein powder with regular exercise and workout. Also, bodybuilders and mass gainers should take protein supplements post exercise as it will help in quicker muscle recovery and nutrient absorption. You see, exercise puts a lot of strain on your muscles which results in muscle soreness and tearing of muscle tissues. In this context taking protein supplement post your workout will be beneficial. It fastens up muscle regeneration. KINDS OF PROTEIN POWDERS AVAILABLE IN THE MARKET Protein powders for muscle gain come in a variety of forms such as: Whey Protein: Whey is the white milk residual left after the curdling process is over. Whey is high in protein and low in lactose, the milk sugar which many people find difficult to digest. Whey protein, on the other hand, can be digested quickly. It is also rich in branched- chain amino acids (BCAAs), especially leucine which promotes muscle growth and muscle recovery post resistance and endurance exercise. The quicker digestion and absorption of amino acids aid in muscle protein synthesis and the creation of new muscle. Whey protein powder is highly beneficial for all bodybuilders, especially when taken after exercise. Casein Protein: Whey is followed by casein which is also a protein found in milk except that casein is digested and absorbed much more slowly. Casein basically forms a gel when it interacts with stomach acid. It slows down the stomach emptying process and further delays

4. the bloodstream’s absorption of amino acids. As a result there is gradual, steadier exposure of your muscles to amino acids. It reduces the rate of muscle protein breakdown. Egg Protein: Egg is the primary source of protein. It renders high-quality protein. Egg protein powder is not only protein rich but it also decreases appetite and helps to stay full for a longer time. The egg protein powder is usually made from egg whites. Eggs proteins is wholesome in context of nutrition, hence it plays an important role in muscle synthesis. Pea Protein: The pea protein powder is especially suitable for vegetarians, or those with allergies or those who are sensitive to dairy or eggs. The pea protein powder is made from the yellow split pea, which is a high fibre legume, loaded with all the essential amino acids. Pea protein also triggers the release of several fullness hormones. Pea protein powder also reduces blood pressure. Hemp Protein: Next is the hemp protein powder which is a popular plant-based supplement. It is loaded with beneficial omega-3 fatty acids and other essential amino acids. The best part is that hemp is easily digested. Mixed Plant Proteins: Final on the list is the mixed plant protein powder. It is the most convenient form of protein powder for being a blend of all necessary protein forms. This protein powder constitutes a blend of plant sources to render your body with all the essential amino acids. Herein two or more of the following proteins are usually mixed: Hemp Quiona Alfalfa Chia seeds Brown rice Pea Flax seeds Artichoke Talking about muscle synthesis and increasing muscle mass, the most effective protein powder is whey protein. Whey is an extremely beneficial protein. It fastens up muscle functions along with reducing inflammation and improving certain heart health markers especially in overweight and obese people. Whey is loaded with all important amino acids, and keeps you full for a long time which ultimately helps in weight management.

5. THE ADVANTAGEOUS SIDE OF PROTEIN POWDERS Protein powder for muscle gain is high in demand because of the numerous advantages they render. Here is a list of the same: High-Quality Protein: Protein powders undoubtedly offer high-quality protein. They are available in three forms, as mentioned above, protein concentrate, isolate, and hydrolysate, amongst which protein concentrate is the most common and also the cheapest. It is much popular among bodybuilders, athletes, and all others who want additional protein in their diet. Promotes Muscle Growth: Protein powders are terrific at promoting muscle growth. They protect accumulation of excessive fat, and reduce the risk of chronic diseases. Whey protein powder is especially beneficial as they offer the most important branched-chain amino acid called leucine. Leucine, in turn, promotes growth way more than any other nutrient. It reduces muscle loss, and also improves strength leading to a better-looking body. Following up whey protein, in the context of muscle growth, is casein and soy protein. They are all perfect for strength training.

6. Lowers Blood Pressure: Protein supplements also reduce abnormally high blood pressure which further lowers hypertension, the leading risk factor for heart disease. Various research shows that protein are considerably beneficial for managing blood pressure, especially systolic blood pressure because of being rich in bioactive peptides called lactokinins. Weight management: All health freaks want a lean body. Weight management is their motto. In this scenario consuming protein powder for muscle gain are helpful. They are rich in high-carb, with just moderate blood sugar that gives you a decent weight gain. Plus protein powders keep you full for a longer time and save you from unnecessary hunger pangs. You take smaller portion sizes and the frequency of snacking also reduces. Weight control, indirectly affects your heart health, and blood pressure. Strength training: Protein is crucial for muscle growth. The reason why bodybuilders consume protein shakes so profusely is because these drinks will help them bulk up after strength training. Protein supplements, as per recent research, shows to significantly improve muscle size and muscle strength. They are especially useful for healthy adults who perform resistance exercise training, such as lifting weights. Recovery after exercise: Protein powders for muscle growth work wonders post exercise. They help to repair the damaged muscles and tissues after a strenuous workout. It is for this reason of speeding up recovery from muscle soreness after exercise that athletes depend on protein powder. Many experiments depict that protein supplements when taken after exercise improve muscle performance and muscle protein synthesis. Reduce Inflammation: Inflammation is defined as part of the body’s response to damage. Although short-term inflammation is beneficial, but when it goes out of limit it becomes chronic. Chronic inflammation, in turn, is quite harmful, and is a risk factor for many diseases. Chronic inflammation reflects underlying health problems and bad lifestyle habits. In this context taking protein powders, especially whey protein is essential. It significantly reduces C-reactive protein (CRP), which is a key marker of inflammation in the body. Beneficial for Inflammatory Bowel Disease: Add to the above, protein powders for muscle growth also control inflammatory bowel disease. It is a condition characterized by chronic inflammation in the lining of the digestive tract, and is often called as Crohn’s disease or

7. ulcerative colitis. Various experiments have shown that taking protein supplements combat inflammation in bowel diseases. Enhance the Body’s Antioxidant Defenses: Antioxidants, in case you do not know are substances present in the human body that act against oxidation in the body. It reduces oxidative stress and cuts down the risk of various chronic diseases. Amongst all the antioxidants present in the human body, the most important one is glutathione, which is produced by the body itself. However the production of glutathione depends heavily on the supply of several amino acids, especially cysteine, which is sometimes of limited supply. For this particular reason, protein powders are consumed. They are rich in cysteine and can easily protect the natural antioxidant system of the human body. Furthermore it reduces oxidative stress and improves overall health. Have Beneficial Effects on Blood Fats: Furthermore, protein powder for muscle growth has great effects on blood fats. It controls high cholesterol, especially LDL cholesterol, which is a risk factor for heart disease. People consuming protein supplements on a daily basis have attested that they saw a drop in the bad LDL cholesterol. Help Reduce Hunger: Protein is a highly satiating macromolecule. Satiety, by the way is a term used to describe the feeling of fullness that we experience after eating a meal. Satiety is the opposite of appetite and hunger, and it suppresses unnecessary cravings for food and the desire to eat. Weight Management: Protein powders contain protein, carb, and fats, all three nutrients are crucial for maintain weight, they keep you full for a long time. Protein, however, is the most filling of these three macronutrients. Amongst all protein kinds, whey protein appears to be more satiating than others like casein and soy. It offers decent, healthy calories for weight management. Lose Weight: Weight control involves both weight loss, and healthy weight gain. While protein powders offer calories, carbs, and fats, necessary for weight gain, it also helps in weight loss. It’s all about timing and quantity that makes the difference. You see by consuming protein supplements you can be saved from excessive hunger, specially that junk

8. eating, which is the major cause of weight gain. Hence, increased consumption of protein is a good weight loss strategy. The way in which consuming more protein stimulates fat loss include: Suppressing appetite, that leads to reduced calorie intake Boosting metabolism, which helps you to burn more calories Helping to managing muscle mass when following a weight loss regime All in all protein powders have shown to be highly effective, as it has a superior effect on fat burning and satiety. To sum up, protein powders are absolutely wholesome in nature. They are a terrific source of nutrients, and manage every human body function, especially muscle growth like a pro. Source: http://bit.ly/3dBPjBg info@yoursforeverhealth.com www.yoursforeverhealth.com