protein powder for muscle gain

 protein powder for muscle gain

protein powder for muscle gain , You may get protein from many companies in the market but you should be a smart buyer. Before that you should know whether you need protein or not. If you don’t go to  gym you need 0.8 grams of protein per kg  body weight. Meaning if your weight is 60 kg(132 pounds) then you need 48 grams of protein.
If you want to gain muscle  then what kind of protein powder should you use? Before this will be told to you further, know how important protein is and how it can be fulfilled through food.

protein powder for muscle gain

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protein for muscle gain

If you eat 3000 calories then  you will have to take 900 calories from protein .If you divide 900 calories then  you need approximately 225 grams of protein to gain muscle. You have many options to take 225 gm protein like veg  non-veg and  protein powder.

protein veg sources

A list of various vegetarian protein sources along with their approximate protein value per 100 grams:

Lentils-9 grams
Chickpeas- 8.9 grams
Black Beans- 8.9 grams
Quinoa-14 grams
Tofu-8 grams
Tempeh- 19 grams
Edamame- 11 grams
Greek Yogurt- 10 grams
Cottage Cheese- 11 grams
Almonds-21 grams
Peanuts-26 grams
Chia Seeds- 16.5 grams
Hemp Seeds- 31.6 grams
Sunflower Seeds- 20.8 grams
Pumpkin Seeds – 19 grams

Milk- 3.2 grams per 100ml
Spinach-2.9 grams
Broccoli- 2.8 grams
Peas- 5.4 gram

All about veg protein source

protein non veg sources

A list of non-vegetarian protein sources along with their approximate protein value per 100 grams:
Chicken Breast- 31 grams
Turkey Breast-29 grams
Pork (lean cuts)- 27 grams
Salmon-25 grams
Tuna- 30 grams
Cod-18 grams
Shrimp- 24 grams
Eggs- 13 grams

protein powder for muscle gain

protein powder for muscle gain  You may get protein from many companies in the market but you should be a smart buyer .

It is very important to keep these things in mind before buying protein powder

protein powder for muscle gain
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1.Purpose and Goals:

Identify your fitness goals. Are you looking to build muscle or  lose weight ?
Consider your dietary preferences, such as whether you prefer plant-based or whey protein.

2.Type of Protein:

There are various types of protein powders, including whey, casein, soy, pea, hemp, and more. Choose one that aligns with your dietary preferences and goals.
Whey protein is a popular choice for muscle building, while plant-based options like pea or hemp protein are suitable for vegetarians and vegans.

isolate protein for lean muscle gain , So you can take it after workout,

 blend protein for muscle gain So you can take it after workout,

casein protein digest slowly so take at night as needed most,

3.Allergens and Sensitivities:

Check for potential allergens. Some people are sensitive or allergic to ingredients like lactose, soy, or gluten.
If you have dietary restrictions or sensitivities then check that labeled protein powders are allergen-free and suitable for your specific needs.

4. Most Important Ingredients and artificial additives

Examine the ingredient list for additives, preservatives, sweeteners, and other additional ingredients. Choose a protein powder with a simple and clean ingredient list to avoid unnecessary additives and Avoid products with excessive artificial colors, flavors, or sweeteners .Also see that carbohydrates and fat should be zero and calories should be low.

5.Most important Protein Content and Serving Size(Bioavailability):

Evaluate the protein content per serving and  Choose a protein powder that provides an adequate amount of protein for your needs and also Consider the serving size and how it fits into your daily nutritional plan. Protein should also be the same as per one scoop serving ,typically ranging from 15 to 30 grams per serving. Consider your individual protein needs and adjust accordingly.

6.Flavor and Taste:

Taste preferences vary, so consider the flavor options available and choose one that you find palatable and
Read reviews from other users to get an idea of taste and mixability.

7.Brand Reputation and Reviews:

Research the brand’s reputation. Look for reviews and testimonials from other users and also
Check for third-party testing or certifications to ensure product quality and safety.

8.Cost and Value:

Compare prices and servings per container to determine the overall cost-effectiveness and
Consider the value for money based on the protein content and quality in protein powder.

protein powder for muscle gain
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9.Usage Instructions:

Follow the recommended serving sizes and usage instructions provided by the manufacturer and
Consider how the protein powder fits into your overall diet and meal plan.

10.Consultation with a Healthcare Professional:

If you have any health concerns or pre-existing conditions, consult with a healthcare professional before adding a protein powder to your diet.
By considering these factors, you can make a well-informed decision when purchasing a protein powder that aligns with your health and fitness goals.

conclusion  protein powder for muscle gain

If you want to take protein powder for muscle gain then keep these two points in mind, protein ingredient and serving size bioavailability .most important point is   no. ( 4,5)

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