Which protein to choose for mass?

Building muscle mass is the main goal of a large group of people just starting out in the gym. An athletic and muscular physique helps many people improve self-esteem, gain confidence and increase their own physical attractiveness. A significant number of beginners are aware that protein is an important ingredient for the development of muscle mass, which is why many of them wonder what protein to choose for mass. So let's check out how much protein to eat each day and which muscle mass supplements can help when the primary goal is to develop muscles.

• Protein for muscle mass - why is it so important?
• How much protein to eat for muscle mass?
• Supplements and nutrients for muscle mass
• Which protein to choose for mass?

Protein for muscle mass - why is it so important?

Adequate muscle mass is important not only for the attractiveness of the figure, but also for health reasons. After all, as it turns out, low levels of muscle mass have been linked to an increased risk of cardiovascular and cardiometabolic diseases in adolescents, as well as the development of type 2 diabetes in middle-aged and older people. It is well known that protein for weight is necessary, as it is an important building block of muscle mass. Adequate protein intake in the diet of people who regularly train at the gym with the intention of building muscle mass is one of the most important factors that favorably influence the appearance of the figure, the growth of muscle mass and strength, as well as post-workout regeneration and the feeling of satiety after consumed meals. Protein is a macronutrient that is responsible for skeletal muscle remodeling, repairing damaged tissues, structural changes in tendons and bones, reducing symptoms of exercise-induced muscle damage, and increasing strength and muscle mass.

How much protein to eat for muscle mass?

According to current knowledge, the daily intake of protein to meet the needs of a person who regularly performs strength training aimed at gaining muscle mass is in the range of 1.6 to 2.2 grams per kilogram of total body weight per day. This means that a person weighing 85 kg should consume roughly 170 grams of protein each day to realistically think about building muscle mass. To meet the recommended daily protein intake of about 2 g for each kg of total body weight, you should eat a minimum of four meals per day, each of which should contain between 25 and 40 g of protein per serving. In addition, it is important that one meal containing about 40 g of protein be consumed no later than two hours after the end of strength training in order to enhance muscle protein synthesis (MPS) and accelerate post-workout recovery, which helps increase muscle mass and strength. It's also increasingly suggested that it's a good idea to provide close to 40 grams of protein about 30 minutes before bedtime (especially casein), which increases the rate of muscle protein synthesis overnight and may have a positive effect on the development of muscle mass and strength in young adult men who regularly work out at the gym and have difficulty getting adequate amounts of protein from food. Protein for mass can come from fish and seafood, lean meats, cottage cheese, country cheese, high-protein natural yogurts, milk, kefir, cheese, eggs, pulses, nuts, seeds, seeds and good quality sugar-free soy beverage. Muscle mass supplements can also be useful, but you need to know which protein to choose, but we'll get to that in a moment.

Supplements and nutrients for muscle mass

Properly selected nutritional and dietary supplements can also help in the effective development of muscle mass. Among the most effective and at the same time best researched nutrients and supplements that actually help increase muscle mass are creatine monohydrate, beta-alanine and protein supplements. However, it should be remembered that the basis of shaping an athletic figure is diet, regular training and sleep and rest, while supplements and supplements for muscle mass are only a valuable supplement, which, combined with attention to the aforementioned lifestyle elements, will allow you to achieve better results. Protein supplements for muscle mass will work especially well for those people who have difficulty providing adequate amounts of protein from food, i.e. about 2 g for each kg of total body weight per day.

Which protein to choose for mass?

We already know that an adequate supply of protein in the diet plays an important role in the process of shaping an athletic and muscular physique. Many people attending the gym to improve their appearance are often bothered by the question of what protein to choose to achieve the desired body shape results. For the vast majority of people, whey protein-based nutrients, especially Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI), will work perfectly. The best time to use a protein supplement (WPC or WPI) is post-workout, and in particular up to 2 hours after completing strength training. People with symptoms of irritable bowel syndrome (e.g., bloating, excessive gas, abdominal pain) should choose a protein in the form of whey protein isolate (WPI), which is a safe option due to its trace content of lactose (milk sugar) belonging to the easily fermentable ingredients of the FODMAP group. And those on a plant-based diet, who may have the most trouble providing adequate protein from food, should choose protein in the form of soy protein isolate or pea protein isolate to effectively build muscle mass. It is worth emphasizing at this point that the use of protein supplements for muscle mass without exercise will not bring satisfactory results to those who want to increase muscle mass, since regular strength training is absolutely the key stimulus for the development of musculature. Protein alone for mass without exercise will therefore not be the best idea when you are looking to improve the appearance of your figure. In addition to the use of well-chosen nutrients and supplements, it is essential to remember to take care of diet, regular strength training, as well as sleep and rest, which are a solid foundation in the process of building muscle mass.

Sources:

• Kerksick CM, Arent S, Schoenfeld BJ, et al: International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33.
• Jäger R, Kerksick CM, Campbell BI, et al: International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.
• Morton RW, Murphy KT, McKellar SR, et al: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384.
• Schoenfeld BJ, Aragon AA: How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10.
• Carbone JW, Pasiakos SM: Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136.