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Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)

protein powder is by far the most widely

consumed supplement with in the fitness

industry and for good reason it's

convenient contains high quality protein

and it's a lot more cost efficient when

compared to other protein sources and

not only that but it's also one of the

few supplements that's heavily backed by

research in terms of its safety muscle

building properties and several other

benefits however despite the popularity

of protein powder most people are often

left clueless when it comes to how to

choose the best type of protein and even

more so when it comes to how to best use

it to build muscle and unfortunately

asking the sales guy at your local

supplement store will likely just leave

you even more confused or misinformed

than you were to begin with but luckily

in this video I'll clear everything up

for you and show you exactly how to

maximize the effectiveness of protein

powder by looking at the following

points when it comes to picking a

protein powder the sheer amount of

options can definitely be overwhelming

but to keep it simple research indicates

that when compared to other forms of

protein powder whey and casein have the

highest essential amino acid content and

are the best at stimulating muscle

protein synthesis meaning that they're

going to be your best options now as for

the difference between whey and casein

and which one is better it mainly has to

do with their digestive properties whey

is a faster digesting protein that

rapidly spikes protein synthesis for a

short period of time whereas casein is a

slower digesting protein that gradually

increases protein synthesis over a

longer period of time but generally I'd

advise sticking with way over casing

since it has a slightly higher leucine

content and because research such as

this 2015 literature review on the topic

tends to favor way over casein when it

comes to elevating protein synthesis and

promoting gains in muscle mass and more

specifically and recommends sticking to

whey isolate since it's a purist form of

whey protein and contains the least

lactose if that's an issue for you

however with that being said I so see

you later on in this video if you're

seeking to maximize your results then

casein does have a unique

potential application and maybe

something you still want to consider in

addition to way and for vegans who can't

intake whey or casein although research

shows that plant protein powders don't

stimulate muscle protein synthesis as

well as whey or casein does research

also shows that this can be potentially

compensated by ingesting a greater

amount of plant protein or simply

ensuring you in take adequate amino

acids through various food sources which

is just something for you to keep in

mind although most people are firm

believers that protein shakes are meant

to be taken right after your workout

research actually doesn't fully support

this idea for example as shown in this

2013 literature review on the topic

ingesting protein immediately

post-workout doesn't seem to be very

important if you've already had a

pre-workout meal with sufficient protein

multiple other studies support this idea

by emphasizing that this one-hour

post-workout anabolic window may only

apply to fasted training where there's

no pre ingestion of protein whereas if

you've ingested protein some time before

your workout

it essentially renders the timing of

your post-workout shake as useless which

just means that a post-workout shake

isn't as important as we thought it was

if you're in a fed state and in fact if

you haven't had any protein before your

workout research even suggests that

ingesting your shake before your workout

is more beneficial than after

for example this study from the American

Journal of physiology showed that when

subjects in a fasted State ingested

protein before their workout they

experience significantly higher muscle

protein synthesis when compared to

subjects who ingested their protein

immediately after their workout

therefore when it comes to the timing of

your protein shake I'd suggest a

following if you've ingested protein at

some point before your workout a

post-workout shake doesn't seem to be

absolutely necessary meaning you can

have your shake at any time during the

day to simply boost your daily protein

intake however since a post-workout

shake is convenient for most people it's

fast digesting and it helps you spread

out your protein intake throughout the

day it may still very well be the ideal

for you to take it just know that it's

not urgent on the other hand if you

haven't eaten any protein prior to your

workout then just in your shake shortly

before your workout is likely the best

option to maximize protein synthesis and

lastly if you're planning on working out

in a fasted state then adjusting your

shake within an hour so after your

workout seems to be ideal in addition to

this as mentioned earlier to maximize

your results you might also want to

consider ingesting casein protein

powders shortly before bed this is

because multiple recent studies have

found that in taking at least 40 grams

of a slow digesting protein before bed

helps improve overnight muscle protein

synthesis which theoretically leads to

better muscle recovery and growth over

time and since casein is a slow

digesting protein that makes in taking

this 40 grams of protein shortly before

bed more convenient it might be

something you want to incorporate in

addition to your whey protein as for how

much protein to take at a time multiple

studies have arrived at the general

consensus that 20 to 25 grams of a

high-quality protein like whey is

sufficient for maximizing muscle protein

synthesis and is therefore a good

minimum you'd want to aim for when

taking it it's also worth noting though

that having more than this might provide

a small additional benefit with one

recent 2016 paper concluding that in

taking 40 grams of whey protein

stimulated muscle protein synthesis to a

greater extent than a 20 gram dose

regardless of the subjects body weight

and lean body mass but generally it

seems as sticking to a dose of anywhere

between 20 grams to 40 grams is likely

your best bet now as for how often to

take protein this just ultimately

depends on your own total daily protein

requirements you want to prioritize and

taking your protein from food sources

since they provide a variety of other

amino acids and nutrients and then use

protein powders to supplement this if

needed

for example we know that sticking to a

protein intake of roughly 0.732 1 grams

per pound of body weight is ideal so if

a 170 pound individual requires 1

seventy grams of protein a day and can

comfortably intake 130 grams of protein

from real food sources then they could

take 140 grams scoop of protein daily

regardless of if they worked out and off

to help them reach their daily goal and

if you needed to take more than this to

reach your goal that's perfectly fine

whatever helps you hit your daily

protein target conveniently and

consistently is what will be ideal to

keep it simple multiple studies have

shown that although Co ingesting protein

powder with additional carbs and/or fat

does slow down digestion it does not

increase nor decrease muscle protein

synthesis simply meaning that you can

feel free to take your protein with

whatever you prefer

whether that be milk water or something

else however in my opinion if you're

focusing on gaining weight then it can

be helpful to take your protein with

dairy milk for the additional 100 to 200

calories and the extra protein it

provides whereas if you're focusing on

losing fat it might be best to take with

something like almond milk or water

which just helps you conveniently save

an extra couple hundred calories or so

so to sum the video up here are the key

takeaways one thing I want you to keep

in mind though is that as with all

supplements protein powder is not

anything magical and is by no means

necessary to see results however if you

struggle to hit your daily protein

intake through food alone then this is

where it becomes useful and something

for you to consider thanks so much for

watching everyone I hope you enjoyed

this one as far as supplements I've

covered creatine and now protein so let

me know in the comments down below what

you'd like to see me cover next and I'll

do just that and as always guys if

you're looking for a complete

evidence-based program that shows you

how to optimize your training and your

nutrition in order to reach your goal

physique then simply head on over to

built with science comm forward slash

courses where you can choose a program

that best suits you and join the next

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for today thank you everyone so much for

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appreciate it I'll see you next time

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