Surely more than once you’ve heard about the benefits that protein brings to our muscle mass, right? And is that it is the essential nutrient that will help you define the muscles and get, thus, a more toned and fibred silhouette. The truth is that with food we already take proteins but, if you want a stronger body, it is usually advisable to add a protein supplement that will help you improve your results. In this article of unCOMO, we want to help you to build the body that you have always wanted to have and, for that reason, here we discover which is the best protein to gain muscle. Keep reading and you can discover how to include this supplement to your day to day and achieve more visible results in less time.
Benefits of protein to gain muscle
The consumption of protein supplements can help you increase muscle mass. But it is important to note something: it is not a “magic remedy” but it is a complement to your healthy and sporting life. Therefore, it is essential that you follow a balanced and low-fat diet, as well as the usual practice of physical exercise that includes both cardio and toning.
We have to consider that the protein taken externally is a compliment, an addition to your healthy and active life. Only taking this product will not get results, what it does is help you define and tone more visibly and quickly than doing it in the normal way.
The best proteins: soy, egg, and whey
If you want to know which is the best protein to gain muscle you have to keep in mind that there are three that are very popular: soy, egg, and buttermilk. Especially the latter is one of the most successful because milk has a great biological value.
However, each person is a world and, when choosing the best protein, it is recommended that factors such as those indicated below be taken into account:
Type of protein: as we have said, the most recommended are those that come from soy, whey, and egg. All of them give you a large amount of protein and nutrients. However, milk is the most popular since 90% of people opt for this variety.
Nutritional contribution: another important aspect that you have to value when buying your protein supplement is your nutritional contribution. In addition to protein, you have to see the values of carbohydrates and other substances that may include. A note: if they have creatine is a good option because it is the second most recommended supplement to increase muscle.
Taste: keep in mind that most of these supplements are flavored with specific flavors to facilitate their intake. It is important that you choose a flavor that you like so that, so, do not end up leaving your take. Normally, athletes always start by taking the one that tastes like chocolate because it is more enjoyable.
How to take proteins to increase fast muscle mass
Now that you know what is the best protein to gain muscle, let’s find out how you can introduce it to your diet. There are some basic aspects that you have to know so that this nutritional supplement is healthy and helps you to increase your muscles. Here we discover them.
Recommended daily grams of protein
In order to define and increase your muscle mass, it is recommended to consume between 0.5 to 2 grams of protein per kilo of your weight. That is, if you weigh 60 kilos you will need a maximum of 120 grams of pure protein in your diet every day! It is a difficult amount to get only with food and, therefore, many athletes include these supplements to get stronger muscles.
Protein shake, your best ally
One of the best ways you have to take the best protein to gain muscle is by preparing shakes. Normally, these supplements come in the form of powders and, therefore, can be dissolved to perfection with water or skimmed milk. These shakes should not contain more than 30 grams of protein because our body can not assimilate a larger amount in a single shot. If you want to take more than 1 smoothie a day, it is best to let at least 3 hours pass between each one.
When to take protein shakes
One of the best times of the day to take protein to gain muscle is in the 30 minutes after your workout. At this time is when your body is in hypertrophy and, therefore, assimilates much better proteins that enter the body. But if you want to take 2 shakes a day, then the first one can be taken first thing in the morning, accompanying your breakfast.