A whey protein powder can help give muscle the amino acids it needs to recover and rebuild after an intense workout. It’s not the magic that will make you strong, bulky and marked with nothing else to take. That’s (misleading) advertising. In fact, all these products do is give the muscle what it needs to grow, but certainly the key is in stimulation, commonly known as strength training or exercise.
It is important to say that the only person truly able to recommend and dose a protein powder is a nutritionist specializing in sports. No trainer, neighbor, gym friend, salesman or trade magazine can tell you precisely what protein you need or how to take it. Doubt much more if, in addition, he wants to sell it to you.
Anyway. If you have already decided that you do want and need a supplement, there are certain guidelines you should consider to choose the best.
What To Know
The first thing is to know what type of protein you need. There are many different ones. In other words, decide if you want it to be soy, whey, vegan, meat, casein, combinations, in short. The key to deciding is to know what your lifestyle is and your specific need.
Proteins have “speeds” of dispersion and qualities (according to the profile of amino acids they contain). In order to decide, you have to know what you are going to take it for.
In general, buttermilk and soy are the most used. This has to do with the fact that the amino acids they provide are very complete and their speed of rapid absorption. They are very good for those who want to make more muscle mass or take care of the one they already have. They are taken before and/or after exercise. Meat, vegetarian, mixed, etc. are also good but will probably be absorbed less or more slowly.
It is important to mention that it is not always bad to absorb them slowly. For example, someone who trains at night may take casein and that will cause their muscle to recover during the night.
Once you have decided which source of protein you will take, you need to know whether or not it should contain carbohydrates. The most popular ones do not contain carbohydrates and this is more a fashion than a reality. To be fair, while protein amino acids are the brick of the body, the bricklayers who go and put it in are the carbohydrates. That is why, then, it is necessary to consume protein accompanied by carbons. What is often done is to eat those carbs separately. That is, a protein powder with water and a cereal bar. This is the same as eating a protein with carbs. In fact, you don’t have to be afraid of them, they are a source of energy to be able to live, exercise and build the body you want.
The first is that you buy the product you buy in a safe store. Don’t make the mistake of wanting to save a few pesos and risk your health. Products sold in bazaars, markets, gyms, etc. are not safe. The other is that, in the case of proteins, more is not better. Don’t overdo it. You don’t need to eat more than two scoops a day. In fact, it is better to take smaller portions several times a day rather than a large portion.
That said… go for a protein, take it when you should, train hard and be happy 🙂
Oh, the chocolate ones are the best!