What Does Protein Do For Your Workout?
Muscle building is a strenuous process, as challenging mentally as much as it is physically. Between the exertion of pushing your body into physical failure, hypertrophy and fatigue, the stress of meal planning, macro counting and program design also makes the process of body recomposition one that combines brain with brawn, with entire ranges of specialists devoted to its specialisations of nutrition, sport science and more.
One of the most prominent reasons for this observes how customisable these programs can be, dependent on the goals individuals look to achieve; is weight loss a key outcome you look toward? Diet management, range of exercises, the fitness they aim to train, and a whole host of other avenues need to be included as considerations in the equation.
Choosing the perfect protein powder for your needs has been the subject of meticulous calculation in this debate for an eternity. With no right or wrong, the choice to make is difficult precisely for the same rationale that dictates the choices above - it’s entirely subject dependent, and can’t be given a blanket response if you’re looking for the protein powder that’ll be most nutritionally effective for your training goals.
What separates one protein powder from another, and what goals do they suit? Let’s dive deeper at Top Athlete.
How Does Protein Powder Affect You?
At its primary function, protein is composed of a combination of compounds known as amino acids, complex molecules that are composites of other critical physiological functions like immune system proponents, endocrine hormones. Most likely though, if you’re here to learn about fitness nutrition, you know it’s most infamous for the process of muscle protein synthesis.
The science behind adding muscle mass, or strengthening the quality of existing muscle, is complex, but works broadly speaking by adding quality motor proteins, called myosin, to the fibres of your muscles, so as to generate greater force and energy when contracting and expanding the muscle itself.
Building the quality and size of these fibres, in essence, is what constitutes the resultant strength and mass gains you see in the process of building muscle - and the repair and strengthening of these fibres, built on chains of amino acids, depend on a supply of protein in order to grow and develop in quality.
This is where protein powder enters the picture. Because your body is able to create all but 9 amino acids - necessary for this synthesis - on its own, sourcing them in your diet is non-negotiable. This is what makes the mantra of protein so common an obsession in bodybuilding and muscle-building dialogues - without it, there is no supply of amino acids responsible for muscle repair and growth, making any amount of resistance training and tissue damage in your workout pointless!
Picking a Powder For You
Whey Isolates and Concentrates
As a milk protein that is most readily broken down by the body, these formulations of protein powder are the gold standard for bodybuilding and strengthening goals at the end of your workout.
Where whey and casein are separated from one another in the making of protein out of milk products, whey is extracted in liquid form, giving it an easily digestible form.
Casein Powder
Casein, as the sibling protein of whey, is just as nutritionally valuable; however, given its extract form as a curd as opposed to a liquid, the byproduct takes longer to break down and repurpose as a usable protein by your body.
Because of its slower release, though, casein makes for a great supplement for those going great lengths of time without meals. The steady release of protein maintains an elevated metabolism, sustaining the process of protein synthesis for longer.
Vegan Based and Plant Blends
Although not as biologically whole as animal based proteins, vegan protein formulations offer an alternative for those allergic, or with lifestyles outside of animal products.
With the right combination of powders, vegan sources can be just as nutritionally valuable as their animal counterparts - accounting for all essential amino acids, it’s perfectly possible to build muscle strength and size with vegan options.
Keen to browse a protein powder best for you? Top Athlete has a selection for anyone looking to build gains in a healthy, inclusive way!
