What is the best protein shake to take if you really want to make muscles quickly?
If you are talking in terms of hydrolysed vs isolate, some people argue that isolate is better as it is purer and due to this fact it absorbs quicker.
If you're talking in terms of brand, most protein shakes are the same and offer between 17-27g of protein per serving.
But no studies show a large difference between any shakes.
There is no way of making greater gains due to the protein that you take, protein shakes play a very minimal role in body building, you should focus on eating healthy and training correctly!
Hope this helps
If your goal is to build muscle and you are lifting weights, you will want to consume a quick-digesting protein powder shake before and after workouts. Whey is a quick-digesting protein and typically is available in a protein powder blend that includes whey concentrate and whey isolate. To build muscle, you will also want to have a casein shake before bed, which will feed your muscles while you are resting and promote muscle growth. There is more detailed information at the hub, "Choosing the Right Protein Powder: Protein Types and Uses".
Whey Protein is said to be extremley high quality protein. However you do not really need commercial protein shakes to build muscle. After my work outs, I like to consume half a gallon of 1% fat milk, if you drink the whole thing it is about 64 grams of protein, as well as many other vitamins and nutrients you will not often find in protein shakes.Milk also naturaly contains Whey and Creatine which will aid in muscle building. You can often buy this at Whole Foods, and Trader Joes for $1.99. Idealy you also want to consume a source of carbs (simple carbs will be ok after a workout) after your workout, as that will relase insulin and help nutrients get to your muscles faster.
Protein is not overated, but you do not need need as much as most people think. You could gain muslce on 70-125 grams of protein a day. You do not need to follow the bodybuilding rule of 1 gram of protein per pound of bodyweight. You can stay lean, as well as build muscle between 70 and 125 grams of protein a day. 2 chicken thighs/or breasts, 3 Eggs, and Half a Gallon of Milk every day is enough protein.
White meat does contain more protein, and less fat, but darker meat tends to contain more minerals such as Zinc, and fat can be used for hormonal output. You may want to balance these. What may be even more important is calorie intake if you want muscles quiker you will need to lift weights on an excess of calories. What determines how much goes towards your muscles or towards your waistline, is how much you work out. You will need to strenth train for higher reps to hypertropy. Heavy weights and lower reps will make you stronger, but for more muscle mass you will want to do more repititions. If you want to gain muscle quickly contentrate on mainly strenth training, fats, and cabohydrates. You do not need a commerical protein shake, and Half A gallon of Milk, 3 Eggs, and 2 chicken Thighs/ Breasts is enough protein.
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