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Without a doubt you can add muscle simply by eating right and lifting weights. However, by complementing this with the best protein powders for men, you are bound to truly maximize your growth potential. Below is a compilation of some protein powders, with the main point being to help supplement workouts for best muscle growth. • Whey protein powder • Whey tops the list of mass-gain supplements for it is the most crucial for pushing protein synthesis. It is a milk protein with a high level of branched-chain amino acids. An added advantage is that it digests fast and gets to your muscles rapidly to start building muscles. • How to maximise its effects: thirty minutes before workouts, take 20 grams of whey protein powder and within 60 minutes after training take 40 grams of the same. Also consider taking 20-40 grams of whey immediately upon waking up every morning to kick-start muscle growth.
Casein protein powder • Casein plays second fiddle due to its very slow digestion rate. On the other hand it makes an ideal pre-bedtime snack for it prevents catabolism while you sleep by empting slowly and steadily. In addition, when consumed it makes you feel less full, doubling it up for those in need of packing muscle mass. When taken post-workout it boosts muscle protein synthesis much like whey does it`s even suggestively good when taken In a mixture with whey for it increases muscle growth better than either taken alone. • How to maximise its effects: chose a casein protein containing micellar casein and take 20-40 grams right before going to bed. After workouts, add 10-20 of casein to your whey protein. Also use 20-40 grams of casein in you protein shakes between meals.
Creatin protein powder • Creatin is made from amino acids: arginine, glycine and methionine. Guys taking creatin gain a good 10 pounds or more of body weight and increase strength dramatically. Creatin works in a number of ways for one, it increases amount of fast energy in your muscles needed to perform reps in the gym. The more of this energy available the more reps you can do with a given weight, allowing you to get bigger and stronger in the long run. It also draws more water in your muscle cells, placing a stretch on the cells that increase long term growth.
How to maximise its effects: take 2-5 grams of creatine in the form of creatine monohydrate, creatinemalate, creatine ethyl ester or creatine alpha-ketoglutarate with your protein shake immediately before workouts. This helps keep your muscles saturated with creatin, producing the rapid energy they need to perform more reps. Then consume another 2-5 grams with your post-workout shake (in addition to 40-100 grams of fast digesting carbohydrates), a time when creatine will be rapidly taken up by muscle cells and the boost in IGF-1 levels will help prompt further growth. • Branched-Chain Amino Acids (BCAAs) • Branched-chain amino acids refer to leucine, isoleucine and valine, the absolute most important amino acids for repairing and building muscle tissue. Leucine is the most important of the three for it can stimulate muscle protein synthesis on its own. Yet it’s best to take all three since they work in synergy to provide a multitude of benefits.
