what is the best type of protein for muscle gain ? , Protein for muscle mass is among the first things almost every beginner asks about. Let’s find out which is the best protein for lean muscle mass and what protein to buy if we want to be stronger.
Protein for muscle mass
Protein for muscle mass is among the first things almost every beginner asks about. Let’s find out which is the best protein for lean muscle mass and what protein to buy if we want to be stronger.
It is important to clarify that whatever protein you choose, the main factor for gaining mass is calorie balance.
In order to gain weight, we need to maintain a positive calorie balance, which means taking in and absorbing more calories than we expend.
So buying protein powder does not automatically ensure you gain mass.
What weight we gain, whether more fat or more muscle, depends on the type of diet we eat and the rate at which we gain weight.
In order to gain maximum lean muscle mass (with minimal body fat gain, because it’s inevitable), it’s best to maintain a balanced diet with a moderate caloric surplus.
Of course, you also need tracking to make adjustments in time.
Total amount of protein
Protein powder should not be the main source of protein in a person’s daily menu.
It is better if the majority comes from food, in the form of meat, eggs, fish, nuts, plant sources of protein, etc.
Supplements, including sports supplements, are just that, supplements to the diet, not a substitute for it.
Whatever protein you choose to get the amount of protein you need to build muscle mass, let it be used specifically as a dietary supplement.
Although direct studies have not established the amounts of calories and protein needed to gain muscle mass, the general rule of thumb is that 2-2.5 g/kg of weight of protein for men and 1-1.5 g/kg of weight of protein for women are needed to gain active weight.
The best protein for lean muscle mass
The best protein for lean muscle mass does not exist.
There is no best one because virtually any protein would do the job of supplementing your daily protein needs added to your optimal diet and workouts.
However, if we were to recommend a type of protein for this purpose, we would go with whey protein.
Whey protein for muscle mass
Whey protein is known as a fast and sporty protein, which is why it is used more by exercisers.
Compared to casein, for example, whey protein stimulates protein synthesis more in the first hours after intake.
Protein for strength
Protein for strength is another sought-after supplement by beginners, but in practice, even if a product is marketed as “protein for strength”, absolutely any protein will do the job.
Other factors besides proper diet matter for strength gains. The focus here should be on training – the training program should be such that it offers enough stimulus for muscle growth and strength gains.
Recovery and quality sleep are also important.
Even if you don’t buy protein powder, you can increase your strength if you have met the above conditions.
Protein for muscle mass for women
Although less common, there are also women who aim to increase their muscle mass.
There are more and more products on the market aimed specifically at ladies, but let’s be clear, there are no special proteins for women.
Conclusion for : What is the best type of protein for muscle gain
Protein is an important requirement for protein synthesis and muscle mass gain, and it’s critical that we get enough protein through food, but buying protein powder doesn’t automatically guarantee muscle gain.
There are no specifically targeted protein powders for mass, nor ones for weight loss.
Any product will do, so if you decide to purchase, consider taste, financial ability and personal preference.
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