Ranging from the multitude of protein supplements available, to how much you should take and when, it can feel like an avalanche of information. With that said, you’ve arrived at the right place. Consider your protein problems solved.

What Makes A Good Protein Supplement?

The number one factor that goes into determining if a protein supplement is “good” is the amount of actual protein a scoop serving delivers. At a minimum, a good quality powder should yield 20g per scoop, with the average of industry leaders standing at around 24g.

Secondly, is its amino acid spectrum. The best protein supplements, referred to as complete proteins, contain all the essential amino acids in them (nine amino acids). There are many protein supplements that do not contain all nine amino acids, such as various plant based sources.

Finally, is the inherent properties of the protein supplement. By this, we’re referring to traits such as speed of action, anabolic potential, etc., because they do not all possess the same properties. Let’s check out some of the most popular and effective supplements that you should consider for upping your performance and gains in the process.

Whey Protein

The “gold standard” so to speak of protein supplements, whey is the most popular and widely available protein supplement in the world.

Extracted as a byproduct of cheese production, whey possesses unique traits, such as:

• Speed of action: Whey is the protein supplement of choice because of its rapid absorption. This means it is primed to hit muscle cells fast following a workout, or whenever you need a rapid infusion of aminos.
• Complete protein: Whey contains all the essential amino acids along with BCAAs, involved in anabolism and helping retain positive nitrogen balance.

Best for: Almost anyone, especially around the peri-workout period. Affordable and widely available, whey offers the best bang-for-the-buck. Shoot for one scoop both before and after your workout session.

Not for: People with lactose intolerance or allergies to milk proteins.

Casein

Whey’s cousin, casein, is also extracted from milk, but is much more common. Casein has massive anabolic potential, as its specialty is delivering a slow release of amino acids over the course of many hours, opposed to whey’s rapid absorption.

Consider taking casein:

• Before bed: Casein’s slow action means that the body is fed throughout sleep with a steady stream of amino acids.
• During periods of delayed meals: Also perfect for use daytime, when you may be unable to eat on time.
• Mixed with whey: Also frequently consumed the same time with whey, as it has a synergistic anabolic effect with whey.

Best for: Intermediate athletes who have more diverse protein needs. Take a serving before bed, and an optional one in the middle of the day to keep amino acid delivery high.

Not for: Lactose or milk intolerant persons, not for sole use around workout period (acts too slowly).

Vegetarian Proteins

Still relatively popular, especially with the population that does not use milk products, vegan proteins do have their place, albeit with the frequent limitation of being incomplete proteins. There are, however, complete sources too, but they are much less frequent.

Common vegan proteins include:

• Alfalfa
• Artichoke
• Chia seeds
• Flax seeds
• Quinoa
• Soy

Ideally, soy based proteins should not be used by men, because their effects can be feminizing. Soy shares a close structural similarity to the female hormone estrogen, and is a known pseudo-estrogen (phytoestrogen in this case).¹

Best for: Vegans, or persons who have an interest in consuming more natural food sources.

Not for: People that have precise nutritional requirements.

Colostrum

If you’ve never heard of colostrum, you’re not alone. Colostrum should be the real gold standard of protein supplementation because nothing else truly comes close to the nutritional density of this powerhouse.

Colostrum is the clearish-white substance that is produced by some mammals (cows and goats especially) the first time following birth of offspring. While it possesses the regular protein potential of whey, it is far superior in its content of other growth enhancing factors, vitamins, minerals and even antibodies. It is also able to restore growth factor levels (especially IGF-1) in depleted individuals.²

Think of colostrum as the superfood that accelerates growth of these animals immediately after birth. Besides its mere protein content, it can be considered a functional supplement because it can improve many other aspects of health, with actions such as:

• Preventing oxidative stress: studies have shown that when taken before workouts, colostrum supplementation can shield the body against the adverse effects of free radicals, generated from intense training. This aids in speedy recovery after your training session.
• Offers IGF-1: IGF-1 is a growth hormone that may indeed be responsible for the majority of your muscle gains, because it is responsible for the growth of tissue. Bodybuilders sometimes use HGH injections, whose actions in the liver is to boost IGF-1 production (and hence, muscle gains).
• Reduces cancer risk: This is particularly interesting as increasing IGF-1 levels also coincide with increased cancer risk. However, the effect of colostrum is attributed to its ability to increase levels of a protein that ultimate increase macrophage activity, named GcMAF.³ Macrophages destroy cancer cells and small tumors before they manifest and grow larger.

Collagen Protein

This is the first protein supplement of the bunch that will not directly influence muscle growth, but rather provide “insurance” for the supporting cast of your body, your connective tissue. Connective tissue includes joints, skin, hair, and the like, with collagen being an essential protein found in them all. Collagen deficiency is actually common these days, since people scarcely consume connective tissue meat, the primary source of collagen. Gelatin is collagen that has been cooked. Made up of two amino acids, proline and glycine, collagen’s benefits extend beyond joint health.

Benefits also include:

• Enhances sleep thanks to glycine’s activation of GABA receptors in the brain.
• Increased testosterone thanks to glycine’s suppressive action on cortisol (cortisol inhibits testosterone).⁴

Keep It Simple

With all the varieties of protein available, it’s easy to see how you can get overloaded. To keep it simple, here is a compiled a list of some of the protein supplements that give the best bang-for-the-buck. Now, on to the actual work of hitting the gym for your gains.

References:

1. “The Science of Soy: What Do We Really Know?” Environmental Health Perspectives, 2006.

2. “Colostrum supplementation restores insulin-like growth factor -1 levels and alters muscle morphology following massive small bowel resection“, JPEN, 2008.

3. “Degalactosylated/Desialylated Bovine Colostrum Induces Macrophage Phagocytic Activity Independently of Inflammatory Cytokine Production“, Anticancer Research, 2015.

4. “Effects of orally administered glycine on myofibrillar proteolysis and expression of proteolytic-related genes of skeletal muscle in chicks“, Amino Acids, 2008.

The post The Protein Showdown appeared first on Breaking Muscle.

Some of these protein sources may be extremely familiar, while others could be new to your palate. Below is a short list of a few foods that are quick, convenient, and effective when it comes to adding protein to any meal at any time. Hopefully this will help you avoid the drudgery of forcing another dry chicken breast down your gullet, and breathe a little life into your daily protein menu.

1. Chia Seeds

Mostly described as tasteless but with a slightly nutty texture, chia seeds contain a whopping eight grams of protein per two ounces. Additionally, they are high in fiber and contain fat from the healthy category. Since they boast no strong flavor, they can be added to virtually any food to instantly add to the benefits of muscle building and faster recovery.

Add this protein-dense superfood to Greek yogurt, oatmeal, salads, on top of chicken, lean ground beef, or fish. Chia seeds are a beneficial fiber choice for those who wish to decrease calorie consumption for dieting and/or health purposes.

2. Cottage Cheese

Now, before you stop reading and shout “no duh,” hear me out. Sometimes certain foods are forgotten about, regardless of their high impact on muscle-building or performance recovery needs. I believe cottage cheese has taken a backseat to other alternative forms of protein. Aside from its high protein ranking of 25 grams per cup and a healthy dose of vitamin D, cottage cheese contains the ever-sought-after casein protein; the type of slow-digesting protein needed for a steady flow of amino acids into the bloodstream to help with long-term recovery.

Top off whole wheat pasta, combine with fruit, add to whole wheat pancakes and waffles, or just simply eat it plain as a late night snack with a handful of nuts, and you’ll instantly add this powerful, slow-digesting protein to your daily regimen.

3. Beans

Mostly looked upon as a fiber superfood, beans aren’t just for vegans. Yes, they are integral in the construction of complete proteins when combined with other foods, but they also boast high protein content by themselves. On that note, some combinations, such as with rice, can be very effective toward recovery without ever touching a piece of meat.

Pinto, garbanzo, black, and red beans all hover around the 20 grams of protein per half cup. Add them to salads, rice plates, pasta, or simply as a solo dish. Additionally, the identity of beans as a high-fiber food enables slower digestion, a healthier metabolism, and a more stable energy output.

4. Whey Protein

After you are done rolling your eyes at this one, have an open mind when it comes to supplementing your protein needs with, well, a supplement. Not only is this a convenient way to boost your amino acid needs, it also provides a superior complete protein. An average serving of one scoop provided by the manufacturer gives you around 20 to 25 grams of quality, fast-acting protein.

Whey protein can be added to many healthy foods such as oatmeal, whole wheat pancakes, homemade smoothie concoctions, and other simple foods that need a shot of protein, and possibly a little more flavor. A small word of caution: be sure to start with unflavored whey, or go with simple flavors such as chocolate or vanilla, to be sure you aren’t competing with a flavor already included in the food.

5. Nuts

As the ultimate convenience food, nuts are one of the most versatile and nutritious foods around. Normally looked at for their healthy fat properties, nuts are also packed with muscle-building protein that can provide up to 6 grams per ounce—not bad for about a handful-size.

Not only can you have them as a snack by themselves, nuts can also be added to many foods to boost their muscle punch. Add them into oatmeal, top salads, encrust on fish, and blend in smoothies or yogurt. Almonds, peanuts, walnuts, and pistachios are a few of the more common, healthy options.

6. Greek Yogurt

Greek yogurt, although seen as yet another obvious option, is highly versatile when it comes to adding protein grams and flavor. It also can be a healthy alternative to more fatty, high-calorie foods. Many name brand options can contain anywhere from 12 to 16 grams per cup, all the while providing you with critical active cultures to aid digestion and create a better gut environment.

Add either plain or vanilla Greek yogurt to smoothies, top with fruit, blend into healthy alternative salad dressings, and even mix with oatmeal. Again, be privy to the flavor of the yogurt to make sure it compliments the food you are adding to.

7. Eggs

What’s a protein list without mention of the edible egg? Slated as a perfect protein food, a single whole egg contains around six grams of protein and a host of other nutrients. They’re also a convenient food when low carbohydrate intake is in order. Easy to prep, and even easier to eat, eggs are a perfect and portable addition to any diet.

Chop up some hardboiled eggs over a salad, add to rice, or scramble with peppers, onions, spinach, or serve on a sandwich with avocado. Also, don’t think eggs are only a breakfast food. The classic steak and eggs dish, served with plenty of vegetables, can become a new go-to protein powerhouse meal at any time.

Protein Doesn’t Have to Be Boring

Adding protein into your diet doesn’t have to mean just adding more of the same. Mixing sources with already established protein meals is an easy and tasty way to bring more variety and punch to your sometimes boring protein fare.

Get it done the right way:

Stop Trying to Hack Your Diet

The post The Skinny Guy’s Guide to Creative Protein appeared first on Breaking Muscle.