Protein supplements supply amino acids that convert easily into muscle tissue. They are popularly used by athletes to develop lean muscle mass in addition to:
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Supplying muscle-building amino acids & BCAAs**
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Promoting muscle metabolism & accelerate recovery**
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Supercharging workouts for peak intensity training**
What are Protein Supplements?
Athletes, bodybuilders and gym weekend warriors all share a common goal: Building more lean muscle. Muscles are developed and strengthened through repeated use, often provided by strenuous exercise. In order to build, maintain and repair muscle tissues, the body uses building block nutrients: Proteins and amino acids. Providing both these raw materials for muscle fiber synthesis, protein supplements are considered by many experts to be the best supplements for promoting lean mass development.**
In addition to converting into muscle tissue with relative ease, protein supplements provide complementary benefits that help to optimize athletic training. Some protein powders have been shown to protect existing muscle by blocking the breakdown of proteins. Protein shakes can be also used as meal replacements, helping with feelings of “fullness.” This helps bodybuilders who are in “cutting” phases, where fat is reduced while muscle definition is developed. Plus, protein shakes serve as an energy source for training, helping to maximize workout intensity and results.**
The most popular protein shakes, protein powders and related supplements include:
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Whey Protein: This milk-based protein is prized by athletes for lean muscle development. Research has indicated that whey protein consumed before intense exercise is highly effective in building muscle mass and increasing performance in future workouts. Whey is highly bioavailable: It is absorbed and assimilated into muscle tissue quickly. For this reason, whey is typically consumed immediately before and during workouts. Whey is also considered a “complete” protein because it supplies 18 amino acids, including all of the essential branched-chain amino acids (BCAAs).**
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Casein Protein: Also known as milk protein, casein is absorbed more slowly than whey. With its natural “extended release” effect, casein aids in muscle development and repair during recovery times between workouts. Casein is often taken by bodybuilders at night, before bedtime, to help encourage muscle mass development during the anabolic sleep cycle. Casein preserves and protects proteins in the body for maximum long-term muscle gains. Its slow digestion also reduces hunger by helping you feel fuller, longer – promoting healthier weight management.**
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Pea Protein: A “clean” protein source free of gluten, soy, dairy, cholesterol and soy, pea protein is ideal for athletes and fitness enthusiasts who are vegan or may have digestive issues (such as lactose intolerance) or allergic sensitivities. Studies have suggested that pea protein not only aids in muscle development due to its quick absorption, but also supplies 18 amino acids (including some BCAAs), antioxidants, and inflammation-modulating compounds – further promoting overall wellness.**
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Egg White Protein: One of the best known and least expensive sources, a single egg contains about 6 grams of high-quality protein. Egg white protein provides the same punch of whole eggs without the added fat and cholesterol, making it a healthier choice for heart-conscious workouts.**
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Brown Rice Protein: High in lysine, an essential amino acid for building and repairing muscle, brown rice protein is also free of the fat and cholesterol that are often found in meat or dairy-based proteins. It is a popular protein source among vegetarian and vegan athletes and bodybuilders.**
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Amino Acids: The building blocks of all proteins, there are about 20 amino acids that are used by the human body to keep it functioning. Branched chain amino acids (BCAAs) are especially vital for both repairing and building muscle for bodybuilders and athletes.**
Protein Products
Protein supplements originate from various sources, both animal and plant-based. Protein shakes in powder form are the most popular form. Amino acid supplements may be presented as powders, capsules, tablets or liquids.**
Protein Directions for Use
Always consult your health care provider before beginning any supplement regimen. One commonly accepted bodybuilding strategy suggests consuming 1 gram of protein per pound of bodyweight for maximum muscle development. Research studies are not as aggressive, and typically use doses in the range of 10 to 50 grams daily.**
