Build Lean Muscle Mass With Protein Powders

  • Added:
    Nov 21, 2012
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There are a great many sports supplements that can support weight loss and muscle gain. Protein powder can be mixed in to a shake and the calories per portion will vary amongst the product used. Whey protein bars are popular with athletes and bodybuilders, as they provide the body with nutrients to support the growth of lean muscle. Intense exercise, like bodybuilding, can release free radicals, and over training the body can weaken the immune system, so it is important to fuel the body with whey protein supplements to support the healing process.

The best whey protein will be available in a variety of tasty flavours, including chocolate, vanilla and strawberry. However,there are also unflavoured whey proteins for sale online and in store.

Know When to Take Protein Powder

Many bodybuilders use protein powders as a meal replacement. They can be mixed with milk, juice or water and they fuel the muscles before and after a workout. The highly nutritious content of protein powders makes them an effective mealreplacement, or for individuals who are constantly on the go. Casein protein is useful to take in the evening before bed and whey protein is best taken prior to a workout. They theory behind whey protein supplements is that bodybuilders and athletes require a higher protein quantity to maintain muscle mass, whilst the additional protein encourage the growth of new muscle tissue.

The best whey protein powders contain all eight essential amino acids plus branched chain amino acids. Whey protein alsocontains high levels of cysteine, which supports the biosynthesis of glutathione. Essential amino acids must be consumeddaily, as the body does not naturally produce them. Excellent food sources include meat and poultry, eggs and soya products. The body naturally produces non-essential amino acids. Altogether, amino acids support the healing of muscletissue.

The Three Types of Whey Protein

Whey concentrate contains 29 to 89 percent protein by weight, whilst whey isolate contains 90 percent protein by weight.Finally, whey hydrolysate contains pre-digested enzymes and is therefore the easiest to digest.

How to Measure Your Protein Needs

Everyone requires protein, but knowing exactly how much you need is dependent on body size and growth needs. Use this method:

1. Divide your weight in pounds by 2.2 to get your weight in kilograms.

2. Multiple your weight in kilograms by 0.8 grams

3. Discover the protein that your body needs on a daily basis.

To gain lean muscle mass, increase your protein by ten percent and weight train on those days. Another method is to multiple your weight in pounds by 0.4. Consuming too much protein, whether through the diet or via whey protein powder,could lead to weight gain, if the muscles are unable to utilise this for healing and repair of muscle cells.

Protein powders can be purchased online or in store. To gain more perspective on a product, read the whey protein reviews before purchase.

Author's Profile

Chris Michaels is a frequent contributor for Supplement Warehouse and has written many articles pertaining to all things regarding bodybuilding, supplements and equipment especially on such subjects as making the best of your whey protein powders and shakes. For more details visit

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