Introduction

Protein is easily the most popular supplement when it comes to fitness and going to the gym. And for good reason.

It is high-quality protein, convenient and a very cheap way to increase your protein intake.

Because of the fact that it is very popular in the fitness industry, it is also the supplement with the most research and study done behind it that prove its muscle-building ability, it’s safety to digest, its function in recovery and many other proven abilities.

What type of protein is the best?

There are many different types of protein available, but scientific research has shown that generally, the two best options of protein to take are:

-Whey Protein

-Casein

We recommend that generally, you should stick to whey protein due to the fact that it has a slightly higher Leucine content and also studies has shown that whey is better when it comes to activating your protein synthesis and increasing your muscle gain.

Specifically, it is better to try and stick to a whey Isolate because it is a more pure form of protein and it contains the least amount of lactose. If however, you cannot get an isolate, any form of whey protein is usually okay.

If you are Vegan and cannot intake whey or casein, unfortunately, research has shown that plant-based protein does not stimulate protein synthesis as well as whey or casein.

However, research has also shown that this can be potentially combated by increasing the amount of plant-based protein that you ingest or increasing the amount of protein that you get from other food sources.

When choosing your brand of protein powder. Watch out for the calories per serving. Usually, cheaper protein has more calories per serving but always compare with other brands to see what best fits you. If you can, look at the reviews to see what other people are saying about the flavors and which ones are good or bad.

Protein powder is always on sale. If you want to save money, look around and there most likely will always be deals on protein with discount codes that you can use.

When should I take protein?

A Lot of people think that you need to have a protein shake immediately after you finish your workout.

But some studies and reviews on the topics have shown that it isn’t necessary to have a post-workout protein shake if you’ve already had some protein in a pre-workout meal with enough protein in it.

Based on research, it looks like the only reason you should take a post-workout protein shake is if you haven’t had any sufficient protein before your workout.

If you haven’t had any protein before your workout, research shows that it actually may be more beneficial to have a protein shake before your workout rather than after so that you can experience more protein synthesis and an extra increase in muscle gain.

However, none of these methods are particularly urgent so, the best time to take a protein shake if you need it is whenever is most convenient for you.

Because Casein is a slow-digesting protein source. If you really want to increase your protein synthesis, some research shows that casein may be more beneficial to take than whey before you go to sleep. You don’t have to only have casein before you go to sleep, whey is also very good. But if you really want to increase your chances then, take casein rather than whey if you are intaking before your sleep.

How much protein should I take?

A Lot of studies have shown that in order to maximize your muscle growth, you should be ingesting 1g of protein per pound of body weight. Or, if you are trying to lose a significant amount of weight, we recommend trying to take 1g of protein per pound of bodyweight for your desired body weight, daily.

Example: a 180LB individual should aim to ingest 180g of protein daily.

We understand that it can be quite hard to intake this amount of protein, especially if you are heavier. So, if you really struggle to hit your protein intake, either try to plan out your meals or just try to intake as much protein as you can that is most convenient to your lifestyle.

Research has shown that the best minimum amount of protein to take at once in order to maximize your muscle growth and protein synthesis is around 20g-25g. This is a good minimum that you should try to aim for when eating a meal or having a protein shake (Usually around 1 scoop).

However, if you want to get the most out of your muscle, research has shown that taking around 40g of protein at once is slightly better for maximizing protein synthesis and muscle growth in your body, regardless of body weight or mass.

Generally, though, it is good to take between 20g-40g of protein at once in order to maximize your muscle growth. 

How often should I take protein?

How often you take protein really depends on when is most convenient for you. You should first try to reach your protein intake for the day through food first due to the additional nutrients that come with it. You should then use protein powder to supplement if you need to reach your daily intake.

If you can comfortably get your protein intake through food then do so, but if you are struggling to get enough protein ingested, have a protein shake to get some additional protein in.

How frequently you should actual intake protein is quite a debated topic within the fitness community. While, yes there are many factors that determine whether or not your body will absorb the protein, it ultimately comes down to when the most convenient time to have meals is for you. Fitness is a lifestyle and the best routine is the one that is sustainable.

To be safe, usually, a few hours in-between protein intake should be okay for your body to absorb all the protein properly. As long as you’re not eating protein meals every half hour, you are okay.

How to take your protein:

This is a very personal topic as you should try to intake your protein in a way that you take. But here are some options:

-Protein shake

-With oatmeal

-With a smoothie

-With your coffee

-Pancakes

-Baked goods

And many, many more… Experiment with different things to see what is best for you.

If you are bulking, it may be good to intake your protein powder with some milk for the extra calories (It also tastes great). If you are cutting, however, try to intake your protein powder with water in the shaker. But if it really is not sustainable for you then do whatever you like the most and take it into account for your daily caloric intake.

Tip: If you are making a protein shake, put your chosen liquid in before the powder. This will help it break down easier in your shaker cup so that you don’t end up with a lumpy protein shake (Unless you enjoy that…)

Overview:

-Aim to reach 1g of protein per pound of bodyweight for your daily protein intake.

-In general, it is better to stick to whey protein (Whey isolate is best if you can) rather than casein, unless you are having it before you go to sleep.

-Try to have protein before your workout unless you are training fasted or have already had protein recently before you’ve trained.

-Aim to take a minimum of 20g of protein at once and 40g if you want to maximize your results.

-Try to leave a few hours in-between meals or protein intake.

Protein powder is not necessary in order to see results. But to help boost your results, protein powder can be a good supplement to take if you are struggling to meet your protein intake for the day through food alone.