The most undermined aspect of bulking up is the recovery phase. And during recovery, you need protein to feed your muscles to grow. You can get this macro-nutrient naturally, of course. But not all people have the time to cook red meat or prepare grilled fish for a post-workout meal. Therefore, protein powder is often the best alternative for a protein source.
What Is Inside Protein Powder?
Protein powder is made of processed egg, whey, casein, milk, soy, beans, and peas. It combines both animal and plant-based proteins so that it can be your most complete protein supplement. At this point, you may think that you can make your own protein powder. And in theory, it is very possible indeed. Watch this video below:
However, the main problem with creating protein powder yourself is that you can’t have a precise calorie count. Also, when you process all the ingredients, there are chances that you damage the proteins, and you end up with a high-calorie powder instead. Whereas, you need low carb protein powder for lean muscles.
All You Need to Know About Whey and Casein Based Protein Powder
If you have ever bought protein powder before, you should have noticed that whey and casein are the most common protein powder in the market. They are derived from milk, meaning that you will have to avoid them if you are lactose intolerant. In that case, your best alternative will be soy-based protein powder.
The main concern with whey and casein protein powder is that some brands may not contain them at all. You’d better stick with popular brands. And if you decide to try the new ones, consult a nutritionist or a physician to know exactly the ingredients of the powder.
Does Protein Powder Work?
Protein powder does work, but with efficient and effective workouts. You can’t rely solely on protein powder to gain muscles. In fact, if you take too much of it without enough training, you’ll get fat instead of looking muscular. Also, bear in mind that protein powder functions as a supplement to your main diet. It means that you must still control what you eat. If you eat too many calories in a day, the excess will turn into fat.
Therefore, keeping the diet and workout regimen in the track is the key to success here. Besides, you don’t need to note your calorie intake on a notebook with a pen, which can be cumbersome for sure. You can simply use your smartphone!
The Side Effects
Every supplement has one or two side effects, especially if you abuse it. According to a study by the University of Sydney, too much protein shakes can be detrimental to overall health. The more protein you have in your body, the heavier your liver and kidney’s job is. Therefore, don’t eliminate carbohydrates completely if your diet is high in protein.
