When it comes to picking out a muscle building protein powder to support your needs, do you know where to start? If you are just starting out on your Sexy, Strong and Fit journey, understanding that protein is an important part of your daily nutrition plan is first and foremost. Once you have established the need, and know that it helps build and maintain a lean and firm body, the next step is determining which protein powder is the right one for you! Over the years, I have worked with many supplement companies, and have had the opportunity to work on a protein powder formula or two. There are a number of different types of protein to choose from and dependent on what your fitness and weight loss goals are can determine which protein will fit your needs and when you should consume it. Research and technology have brought protein powders a far way to elevate your options.
Protein powders now come equipped with the latest and greatest muscle building and fat loss ingredients to further enhance protein synthesis and weight loss. Protein powders are formulated to be the perfect and convenient meal in a quick and easy shake. My current fave protein powder combines four different isolates for long lasting delivery of aminos to my muscles all day long! Give Blue Star ISO-SMOOTH a try! And read below to determine which protein powder best serves your needs.
Is the ultimate protein, in terms of quality and bioavailability. Whey has the highest proportion of branched chain amino acids or BCAA’s including isoleucine, leucine, and valine, which are critical for driving protein synthesis. They are considered the building blocks to produce amino acids that are used to build muscle tissue. Whey is an extremely fast digesting protein and highly soluble, making it great for after a workout to restore protein synthesis. In fact, studies have shown that whey protein can stimulate anabolism post-workout. Whey protein comes in a few options, concentrate, isolate and hydrolysate. Concentrate are less expensive, contains higher levels of lactose and fat and yield less protein, approximately 80 percent protein for every 100 grams. While isolates are more expensive, lower in fat and lactose and have higher protein content from a gram for gram perspective. Hydrolysates are by far the most expensive, but are designed for rapid and fast delivery to working muscle.
This an extremely slow digesting and rich protein source separated from milk by means of ultra-filtration. Casein contains a high amount of bioactive milk peptides that support immune function as well as enhance muscle growth. Casein’s unique properties allow it to form a gel in the gut, causing a slow and steady release of amino acids over a long period of time, thus making it an excellent, long lasting anti-catabolic protein. In fact, studies conducted on casein protein have demonstrated it to sustain steady amino acid elevations for up to 7 hours after ingestion, making this protein an excellent choice for preventing muscle breakdown.Casein is a great nighttime protein option, or for use during extended times between meals.
Usually gets a bad wrap from the bodybuilding community, as many have deemed this soy bean derived protein to elicit estrogen effects. It is the thought that the active ingredients in soy, isoflavones, may stimulate estrogen receptors and thus cause feminizing effects, which is definitely not the ideal situation for a bodybuilder who is trying to maximize testosterone levels and increase muscle protein synthesis. However, this is not the case, soy isoflavones’ estrogen-like powers is actually very weak. A recent study examined the affect of soy on reproductive health in men and found no effects on serum sex hormones, testicular volume or semen quality, when given 40 mg of soy isoflavones daily for 2-months approximately the same amount found in 2 cups of soymilk. Although you still might not be convinced or willing to pass over your whey protein, soy is a great protein alternative to animal choices and even great for those who have allergies to lactose. Soy protein’ constituents, including saponins support healthy immune system function and combine with cholesterol to reduce it’s absorption into the body through the small intestine. Phytosterols have also been shown to help maintain cholesterol levels.
Regardless of what protein powder you choose, make sure you are getting enough protein in your diet! Remember to get 1 g/pound of bodyweight, broken out into 5 or 6 small meals per day. There are lots of different ways to blend these protein powders into a shake, smoothie, or even add it to something you are baking to boost the protein content! Here is one of my favorite smoothie recipes, but if you have more you would like to share that include these three protein choices, please share it in the comments below!
Sexy, Strong and Fit Smoothie:
1 scoop Blue Star Nutraceuticals ISO-SMOOTH chocolate sin protein powder
1/3 cup frozen antioxidant berry blend
1 scoop greens powder
Blend with enough ice and water to make your preferred consistency. Contains about 20 g of protein and 20 g of carbohydrates!
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