What Are Some Good Protein Supplements?
Protein supplements are additives used in conjunction with nutritional plans to either gain or lose weight. Muscle is made up of protein and water; therefore protein supplements add extra protein when it is difficult to get sufficient amounts in food. Protein supplements can range from protein bars, shakes or powders.
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Quality
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Protein supplements contain anywhere from 5g to 50g of protein depending on the manufacturer, and vary depending on the purpose for which the supplement is being taken. There are protein supplements that contain only 150 calories and are best suited for losing weight and toning up, while others contain about 500 calories per serving and are best suited for gaining muscle mass. A good protein supplement should not only include beneficial amino acids, but should also be low in carbohydrates.
Whey Protein Shakes
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Whey protein is a natural ingredient that is found in cow's milk and is used to develop muscle. Whey protein shakes contain anywhere from 20 to 50g of protein depending on how much you consume. Because it contains more natural ingredients, whey protein is one of the best supplements out there. It is often used by athletes and body builders.
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Soy Protein Shakes
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Soy protein is a vegetarian alternative to other protein supplements. It is derived from plants (soybeans). While it is considered a good source of protein, it is not the best for people who are trying to gain muscle because it takes longer to be absorbed into the blood stream compared to whey protein. Soy protein is also considered good for health especially in women who are pregnant because it adds necessary strength and muscle-building amino acids to the body. Because there are many soy protein shakes out there, it is always important to consult with a fitness expert, physician or nutritionist on what's best to take.
Pure Protein Bars
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Pure protein bars are just like protein shakes and powders except they come in bars and are a convenient snack you can eat on the go. A good pure protein bar contains high protein, ranging from 5g to 50g, less than 10% fat and is low carb. Besides the ready-to-eat convenience, they come in a variety of great tasting flavors such as chocolate, peanut butter, cheesecake, strawberry and blueberry.
Uses of Protein Supplements
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Protein supplements are most effective when they are used 30 min to 1 hr prior to working out because they replace depleted glycogen back to the muscle. How much you take will vary depending on the one that you have, but recommended servicing sizes should always be followed. Some protein supplements require you to consume them at least 2 times a day. For those who are trying to build muscle, you require about 1 to 2g of protein per body weigh a day. For example, if you weigh about 150 pounds, you need anywhere from 150 to 300g of protein a day.
Misconceptions
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Consuming protein shakes alone will not make you muscular. Protein shakes are only additives; gaining muscle involves a proper nutrition plan and a structured workout routine. In fact, you can build muscle without protein supplements if you are consuming adequate proteins from food (e.g. meats). Excessive proteins amounts can actually affect your liver and kidney.
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