Types of protein powder to gain muscle and which one is best for you

Many people who play sports take protein shakes as a food supplement . Proteins are essential macronutrients that, in general, can be obtained from food and that allow the body to regenerate and help in the maintenance of the body’s tissues. However, when the body is continuously exposed to stress, an extra may be needed in the form of a shake. Different types of protein powder can be found on the market today. Would you know which one to choose?

What are protein shakes?

Normally it is recommended, as a guide, to consume 0.8 grams of protein per kilogram of body weight. This amount is for people who do not play sports, but those who do play should increase that amount accordingly. When you want to gain muscle mass, you should consume 1.3 to 1.5 grams of protein per kilogram and this amount is valid for both men and women.

Protein intake should be spread over 5 or 6 meals so that the muscles receive enough supply throughout the day . However, work hours, training hours and other obligations make it much easier to supplement daily meals with protein shakes, which are easy to prepare and take anywhere.

Protein shakes come in powder form and dissolve in liquid. This can be water, juice, milk, or any other beverage. You just have to mix it very well and drink. This makes it very easy to get the necessary daily protein intake, although you should never replace meals with these types of supplements.

Batidos de proteína para deportistas

It is precisely a supplement, not a substitute , and serves to get that extra protein necessary to gain muscle mass with constant sports training. It is also important to note that it is not the shake that makes you gain muscle mass, it is the training .

Types of protein powder

Whey protein or whey protein

This type of protein is one of the most consumed. It is made from the proteins obtained from lactic serum. Whey Protein provides a large amount of essential amino acids, the body assimilates it very quickly and can be taken during or after sports activity. It is recommended, above all, for people who practice endurance and strength sports.

There are three types of whey protein according to the process of obtaining and filtering: the protein concentrate, the protein isolate and the hydrolyzed . The first two contain all the nutrients in whey while the third contain a much cleaner protein.

Casein protein

Casein, which is also obtained from milk, is another type of protein powder that is widely consumed. However, its digestion is much slower and heavier so it is recommended to consume it at night so that it provides nutrients gradually during sleep .

Casein, when extracted from milk, helps in the recovery of muscle tissue, is rich in calcium and intervenes in the health of bones and tooth enamel, strengthens the defenses, is satiating and has antioxidant effects, which is why it helps to lose fat.

Sequential release proteins

This type of protein powder is a mixture of different types of protein, such as casein and whey . As the body absorbs these proteins differently, Whey much faster than casein, it can be taken at any time of the day , especially in the morning. In this way the body will be receiving nutrients continuously throughout the day.

Egg proteins

Egg protein is the second most consumed after Whey. It is quite easily absorbed by the body and has a high biological value. Several studies have shown that it stimulates muscle growth and increases protein synthesis in muscles thanks to its high concentration of the amino acid leucine, second only to lactic whey protein. However, unlike the latter, the egg can be consumed at any time of the day and it does not have to be right after exercising because its release into the blood is sequential .

Beneficios de los batidos de proteína

Meat proteins

The properties of meat proteins are very similar to those of whey, the only difference is that they do not contain lactose. It is a very good alternative for people who are intolerant to it. It is also quickly absorbed, so it is recommended during or after training.

Plant-based proteins

Proteins are extracted from rice, soybeans, peas or hemp, making it a perfect alternative for vegetarians or vegans . It contains almost all the amino acids necessary for proper muscle function.

They are normally used as a supplement to a vegetarian or vegan diet, although it can also be used as a sports supplement.

Benefits of protein shakes

We have talked about what a protein shake is and the different types there are, but what benefits does it have for our body?

  • They provide essential amino acids , especially those that help repair muscle tissue.
  • It is the fastest way to consume protein.
  • They help reduce the loss of muscle mass .
  • They provide leucine and glutamine .
  • It is a source of energy by increasing blood glucose levels.
  • They are low in sugar and fat , so they are healthy.
  • They are satiating.
  • They increase the levels of glutathione , one of the greatest antioxidants in the body.

Our advice

Despite all the benefits, a shake should never be treated as a substitute . It will be necessary to eat at least the three main meals of the day, which can be supplemented with these types of protein powder. And, as we have said before, to gain muscle it will be necessary to exercise because it will not be enough just to consume shakes. A shake does not give muscle, it gives protein to be gained through exercise.

However, we recommend putting yourself in the hands of a sports nutritionist or being guided by him to follow a correct diet appropriate to the type of sport or exercise that is practiced.

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