Protein Powder Explained: How Protein Helps to Build Muscle

Protein Powder Explained: How Protein Helps to Build Muscle : The science behind building lean muscle mass has come a long way in recent years. Athletes who are looking to implement targeted strength training programmes have a number of supplements at their disposal and one of the most important comes in the form of protein powder.

How does protein powder benefit your muscles? What different types are available and are some formulations better than others? What should you take into account to maximise the potential effects? These are all important questions which deserve a closer look as Protein Powder Ireland discusses below.

Protein Powder Basics: The Building Blocks of Muscles

One of the main intentions of a strength training programme is to increase levels of lean mass (in the form of muscle). However, muscle fibres need fuel in order to grow. This fuel comes in the form of amino acids. Amino acids are found within protein powders. Those who ingest protein shakes and supplements on a regular basis will therefore be providing their muscles with the building blocks that are required in order to achieve growth.

What Types of Protein Exist and are Some Forms Better Than Others?

There are many types of protein on the market. Some of the most common include:

Beef
Soy
Milk
Egg
Whey

However, we need to keep in mind that some forms of protein are rather difficult for the body to absorb. This is why individuals can experience issues such as cramping and bloating on occasion. It therefore makes sense to choose a protein that is the easiest to digest. Most experts agree that whey protein tops the list in regards to absorption. However, it could still be wise to experiment with other formulations in order to encounter the type that is best suited for your body.

How Much Protein Should be Taken Each Serving?

In the past, many “gurus” claimed that taking between 50 and 100 grams of protein at any given time would produce results. However, it should be highlighted that the body would have difficulty absorbing such high amounts in a single sitting. This is why professionals now recommend that a serving of approximately 30 grams is optimal to help your muscles recover as well as to promote lean mass growth.

When Should Protein Powder be Consumed?

While there is nothing wrong with taking this powder before a workout, remember that you may feel sluggish due to the metabolic strain placed upon your body. It is best to consume a serving of protein hour between 45 and 60 minutes after a training session has been completed. Your muscles can therefore use this fuel in order to begin repairing themselves immediately.

Whether used as a pre-workout supplement or a meal replacement, the fact of the matter is that protein powder is one of the most healthy options for anyone who leads an active lifestyle. Of course, it is wise to consult with a sports medicine specialist or a nutritionist if you have any additional questions.