Protein powders, protein shakes and similar supplements are now marketed as essential elements of the fitness and lifestyle industry. They are the most common and rightfully effective way of boosting muscle growth. But is it true that protein supplements guarantee muscle growth? The answer to this depends on what you constitute as growth.
Protein powder is not magic dust. If you exercise regularly with determination and discipline, then only protein supplements will contribute to muscle growth. No matter if it is an organic protein, Complementary protein combinations (containing extractions from multiple plant sources), or of any high-end brand, no kind of supplement will do any positive growth if you don’t exercise.
Proteins are nutrients that build, repair, and maintain muscles. Proteins have amino acids which are the building blocks of muscle growth. There are 20 types of amino acids in protein, all contributing to different aspects of muscle growth.
It is quite logical. For amino acids to gain muscle growth, there should be room for growth. When you exercise, your muscle fibres undergo tearing. Amino acids from the protein in your diet, work on these worn-down fibres and this repairing, in turn, leads to the growth of the muscles. With a gradual increase in the intensity of your workout regime, muscle tearing occurs. This tearing leads to repairing by the body and that is how muscles grow by slow degrees.
Having stated the symbiotic relationship between protein and muscle growth, one cannot deny the essentiality of protein powders for muscle gain. It is advised to fulfil your body’s protein requirements solely by natural means; through your diet. Now, a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day.
For instance, if a 90 kg person wishes to maintain is body mass and have the muscles, his diet chart of a day would be something like this:
But a man can only eat so much. It is incredible hard and utopian for a body involved in a regular workout to grow just via protein from food. That’s why it is advised to maintain a protein-rich diet and incorporate protein supplements in that diet, usually before or after a workout.
Let’s get one thing straight. Among the numerous protein powder brands available online, the best protein powder for muscle growth are the ones that don’t guarantee muscle growth just by consuming the product.
If they are promising muscle growth without exercising then they are lying and their protein powder is as worthless as sawdust.
The best protein supplement is the one that promises muscle gain if the consumer has a disciplined diet and workout regime.
There are many exceptional brands out there to choose from. They are all very good and have their individual USPs. It is you who must understand your body’s needs, consult, research and then choose the one that is best for you.
For example, if you are looking for lean muscle growth you can go for isolated protein for, it has negligible fat and carbohydrate content compared to its protein concentration.
Keep in mind the difference between muscle growth and weight gain. Muscle growth can be for both: bulk muscle and lean muscle, whereas weight gain is the quantitative increase in weight which includes fat also.
Typically, it boils down to the ratio of protein to fat to carbs present in the protein supplement. If the fat and carbohydrate content is higher, higher is the glucose absorption by the body. A high concentration of glucose causes an increase in insulin level and hence leads to fat storage which causes an increase in weight, not just muscle growth.
You can also explore plant-based protein. There are many plant-based protein powders online providing exclusive benefits. You can go for fortified brown rice protein powder which lowers your glycaemia response keeping glucose levels in check. Being fortified the issue of lack of calcium is fixed which in turn enhances muscle growth.
You can also go for complemented protein combinations which is like a healthy potion of different plant protein sources. It is advisable to go for protein powders like that of Terra origin which have healthy ingredients like sprouted brown rice, chia, and flax seeds. The antioxidants present in them help reduce cellular damage which is pivotal not just for muscle building but also for being healthy in the long run.
Because of qualities and health benefits like this complemented protein combinations of leading brands like Terra Origin are top on the list of best protein powders for muscle gain and more.
A note to remember before buying any kind of protein supplement online is- Always buy from the official website of the brand”. Involving middle parties like online sellers on amazon or Flipkart increases the probability of getting a fake product. Fake products are not only a waste of your money but can also be harmful to your body. So, always buy protein from the official website of the company.
Protein supplements are a format in which protein is consumed. Not just powder, you can incorporate protein in your diet by being creative. You can have protein shakes, smoothie bowls, protein bars, desserts etc. There are a lot of recipes out there and protein powder, especially the flavoured ones can be very versatile to whip up some delicious snacks. Keep in mind that protein supplements are catalysts in your process of muscle growth and a healthy lifestyle. You cannot and should not solely depend on them for the results. They will only work when you have a balanced diet that complements your goal and your tenacity and discipline towards workout.