Protein supplements are frequently used among those who are looking to develop strength and muscle mass. There are different sources of protein supplements, according to nutrition experts we will see which are the options that best suit the objectives.
The recommended levels of daily protein intake for healthy adults are 0.8 grams of protein per each kilogram of body weight, or about 7 grams of protein per day for each 20 pounds of body weight are sufficient.
The Harvard Nutrition Source shares notes that recommendations for protein supplementation during exercise vary depending on the type of exercise being performed. For people who engage in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends a total daily protein intake of 1.4 to 2.0 g per kg of body weight.
Protein powder sources
Protein powder can come from a variety of sources including; eggs; milk, such as casein and whey; and plants such as soybeans, peas and hemp.
Best protein for building muscle mass
The Nutrition Source of Harvard explains that casein and whey contain all the essential amino acids and are easily absorbed by the body, but their rate of absorption is different. Whey is soluble and is rapidly metabolized, while casein is not soluble in water and is digested more slowly.
Harvard reports that studies examining protein supplementation for resistance training suggest that the faster digestion of whey could be beneficial for gaining skeletal muscle mass compared to casein in both young men and trained bodybuilders.
For vegans or those allergic to dairy, soy protein is an alternative. Contains all essential amino acids, is rapidly absorbed, although not as bioavailable as animal protein.
Studies have found that soy protein promotes muscle protein synthesis more than soy protein. of casein but lower than whey protein.
Protein supplements would not always be necessary
Supplements would not be necessary when sufficient protein is consumed through food. “Protein powders and supplements are great for convenience, but aren’t necessary, even for elite athletic performance,” states the Academy of Nutrition and Dietetics.
The Academy notes that protein powders may be useful when athletes need protein immediately after a workout and they don’t have time to eat.
Harvard points out that post-training supplementation with carbohydrates and proteins within the 22 to 134 hours is only recommended after physical activity strenuous.
Always check nutrition and ingredient labels
It is important to note that dietary supplements do not are reviewed by the FDA. They may contain other non-protein ingredients, in addition to a large amount of added sugars and toxic substances.
In an investigation by the Clean Label Project organization in which 134 supplements were found to have elevated levels of heavy metals, including arsenic, cadmium, lead and mercury. Always check nutrition and ingredient labels, ideally you can opt for certified brands.
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