If you've been going to the gym for a while now, you'll understand the importance of protein in making those big gains.
Many guys add a protein powder to their nutrition plan to make sure they hit the right macros. They're easy to consume and can be the difference between good recovery (and muscle growth) or those dreaded DOMS (and no real difference to your muscle mass).
But you shouldn't come close to one size fits all when it comes to reaching your protein goals. Especially if you have a specific set of fitness goals to achieve.
Do you want to build or maintain your muscles? Maybe you want to shed some extra fat, or do you have to stick to certain diets? One type of protein powder will not meet all of these needs. So what protein do you need?
You need to find the right kind of protein powder that matches your specific goals. And that's where Spot Me Bro comes in.
Here we list the different types, so you can decide which protein is right for your goals for optimizing your body composition.
Objective: to develop muscle
Whey protein is the most consumed type of protein - and for good reason. It is widely studied, with research suggesting that it can help increase strength, build muscle, and lose significant amounts of body fat..
Because whey protein includes all nine essential amino acids and is quickly digested, it is generally considered to be the best for muscle building and the best post workout recovery supplement. Essential amino acids (EAA) trigger muscle protein synthesis and your body cannot produce them on its own, which is why getting enough EAA every day is important, especially if you are trying to build lean muscle mass. . When taken over time, alongside regular resistance exercise, whey can help support muscle building.
Additionally, whey protein can promote overall health and well-being. This is because it contains several active proteins called immunoglobulins which have antimicrobial properties and strengthen your immune system..
Typically, you need 1.2-2.2 grams of protein per kilogram of body weight per day to support muscle growth..
Goal: lose weight
If you are looking to reduce and shed a few pounds, you should look to casein protein. Like whey protein, it contains all of the essential amino acids but is absorbed much more slowly in the body.. For this reason, casein can help you stay full longer and reduce the feeling of hunger.. This should keep you from eating extra less than healthy snacks or overdoing your calories.
Study found that men who took casein protein supplements for 12 weeks lost an average of 8% of their body weight.
Because casein protein takes around seven hours to be fully digested and absorbed by the body, this can be of huge benefit if you're the one who regularly tries intermittent fasting. If you're trying to lose weight, it's important to get a regular source of protein throughout the day instead of a lot at one time. We also suggest that you avoid protein supplements with no added sugars or artificial sweeteners.
Objective: gain weight
Looking to dramatically increase your volume? You will know that in order to gain weight you have to create extra calories. In the kitchen, it can be difficult to get all the nutritional support you need to gain healthy mass - and not just fat.
This is where protein supplements for mass gain come in. Unlike normal protein powders, mass gainers focus on increasing your calorie intake with a good mix of carbohydrates, fat, and protein. They typically contain between 500 and 1,000 calories per serving and are both a form of whey protein and casein. When it comes to the content of each macronutrient per serving, you will typically get around 40g of protein and 70g and more of carbohydrates, reaching up to 250g of carbohydrate per serving.
Mass gainer protein supplements can easily be added to your diet and will help you gain weight or gain effortlessly by eating more food.
Goal: eat vegan
Many active vegan men may find it difficult to get enough protein in their diet. Fortunately, there are types of vegan protein powders to fill these nutritional gaps. Choosing a 100% plant-based protein supplement will ensure you reach your vegan diet goals while getting enough of this important macronutrient.
Pea protein powders are popular with many vegans and can be up to 80% protein and be free from eggs, soy and dairy. They also contain all nine essential amino acids that promote muscle growth. Evidence also suggests that pea protein powder is just as good at boosting feelings of fullness as whey protein powders..
Soy is another vegan option, and because of its neutral flavor, it can be a great addition to your favorite shakes or smoothies. Like pea protein, soy contains all of the essential amino acids that your body cannot make and are essential for building muscle. .
And don't forget about hemp protein, which is beneficial if you are following a diet high in whole foods. It contains EAAs, fiber and healthy fats. Additionally, hemp seeds also contain lignanamides which have potent antioxidant properties to support your overall well-being..
As you can see, there are many options available if you are on a vegan diet. Many vegan protein powders can contain a single plant protein or even be a combination of any of the above.
Achieving your protein goals is important if you are a physically active man. At Spot Me Bro, we're always on the lookout for the right information to help you choose the best products for your goals.
Whether you want to manage your appetite, build muscle, or support your diet, protein should be an integral part of your diet. Specific supplements exist and can help keep you on track.
Protein supplements can help you meet your macronutrient goals, but just make sure you pick the right one!
Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal
physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, probabilités are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.
The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building bourrinage as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of musculature you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a force to grow, you have to fully exhaust it.
While it is true that you have to push the groupes musculaires past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major provenant is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The deuxième problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a deuxième, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body and working at the intensity level needed to build muscle, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller force groups, you aren’t exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two muscle groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the triceps to a very small degree ).
On the other hand, the barbell curl will only work the triceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.
What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.