Getting the physique you desire depends on your workouts and what you put in your body. Nutrition provides the building blocks for your muscles, and protein is the main ingredient. For those that want optimal gains, protein supplementation is the key.
What Is Protein?
Protein is a molecule that is found throughout your body. Amino acids bond together in chains to determine the role of each protein in the body’s cells.
Proteins are responsible for various functions in your body, including repairing and creating cells, transportation of molecules, and protection from infection.
You can find protein in food that derives from animal or plant sources. However, there is only so much protein you can get from your diet without overeating fat or carbohydrates. Since intense physical activity such as bodybuilding requires adequate amounts of protein, athletes prefer to supplement.
How Should I Consume Protein Powder?
Protein powder is the supplementation method of choice for bodybuilders and other athletes. You can choose one of a few different ways of consuming it. One of the more popular methods is to mix protein powder with water or milk to create a protein shake.
Alternatively, you can use coconut water and fruit juices to create fruity smoothies that are tasty and pleasant to consume. You can also put protein powder in your food for convenience. Oatmeal, yogurt, pancakes, and mashed potatoes are only a few recipe options. Feel free to exercise your creativity in adding protein powder into your daily nutrition.
How Much Protein Powder Should I Take?
If you follow the Recommended Daily Allowance for protein, you’ll be shooting for 0.8 grams per kilogram of your body weight. However, this is the recommendation for an average person. Bodybuilders will need a higher daily intake for their bodies to repair and build muscle.
To determine how much protein powder you should supplement with, you should know how much you are getting from your diet and what your target amount is. A good rule of thumb is to aim for 2.2 grams of protein per kilogram of body weight. For those not used to thinking in kilos, this translates to one gram of protein per pound of bodyweight.
Figure out how much you’re getting from your food and try to supplement the remaining amount using protein powder. Keep in mind that overdoing it will not give you greater results and can harm your health. Too much protein can take a toll on your kidneys and will also affect your digestion.
When Should I Take Protein Powder?
The obvious answer seems to be that consuming protein powder after a workout is the best time for supplementation. Your body is drained from a hard workout and immediately begins the repair process. This isn’t a steadfast rule, though.
Your body does most of its repair work while you sleep. This means that choosing to consume your protein powder later in the day or even early in the morning will benefit you. If you want to follow the science, try taking your protein within two hours after your workouts for optimal results.
It’s up to you to determine what works best for your body. Record your protein intake as you do with your workouts. Keeping a journal can help you gain insights into which protein habits work best for you.
What if I Follow a Specific Diet?
Protein is a necessary building block for everyone. Supplementing with it shouldn’t be a problem for you, but there are a few dietary considerations. For example, those that follow vegan or vegetarian diets may want to choose a powder based on its contents.
Especially in the case of vegans, choosing a dairy-free powder will help you adhere to your diet.
What Is Casein Protein Powder?
Casein is a slow-digesting dairy protein, making it ideal for intake before going to bed. It offers optimal muscle growth during the body’s best repair time: sleep.
Specifical, as per the supplier of Casein, a top casein protein powder supplement: “Micellar casein is the highest quality casein you can buy, and that’s why every serving of Casein contains 26 grams of protein with little or no carbohydrate and fat.”
Boost Your Results With Protein Powder
Protein powder is an essential tool for bodybuilders. Supplementing with casein protein can help you make the muscle gains you’re shooting for while you sleep.