The Protein Powder Supplements I use To Help Gain Muscle – Explained
Whats up guys, on the Youtube Channel I get many questions about what supplements I use. Today im going to speak about what protein powder I use.
The only type of protein powder I’ve ever used is whey protein. I’ve not used casein protein powder ever. Many people use casein powder before bed, as it is a slower releasing protein, whereas whey is considered a fast absorbing protein. I find cottage cheese to be a good food to eat as a last meal of the day, as this contains casein protein, and quite often I find myself hungry on an evening or night so prefer food over shakes. AAANND I just love cottage cheese.
Back on track to what the best protein supplement is though. Well I say best, that is wrong. People ask me what is the best protein powder in all honesty, I don’t know. In reality, no one knows. “Best” to one person means taste. Best protein to another means performance benefits. The best to another guy may mean value for money. So its hard to define what the best protein supplement is. However I currently use 3 different types of protein Optimum Nutrition Platinum Hydro Whey FA Diamond hydrolysed whey protein, and MyProtein’s Concentrate (I buy these in 5kg bags so they last)
Hydrolysed? You may be looking on thinking wtf. Much like I was when 5 time Mr Universe Eddy Ellwood told me about it. For those of you who don’t know, Eddy owns the gym I go to and is a bodybuilding guru. I owe my entire transformation and contest prep to him. The day before I competed in the NABBA North Britain bodybuilding show, I asked him what supplements I should be taking, reeling off a list of vitamins and minerals, he also mentioned a good quality protein. At the time I was using a whey protein concentrate. He told me to get hydrolysed whey protein. He also told me it’s expensive, but the best quality protein out there. So what makes hydrolysed protein the best? Well lets take a look at the different types of whey protein available. There are 3. Concentrate, Isolate and Hydrolysed.
Hydrolysed Protein, Whey Protein Isolate & Whey Protein Concentrate Explained
Whey Protein Concentrate
This is the cheapest of the 3, and I would guess the most commonly used. My guess for this is because the average consumer will see a website full of protein supplements, or a shelf stacked with tubs of protein powder and purchase the “best value for money” option. Whey protein concentrate is typically around 80% protein (I’ve seen it vary from 80%-84%) . Meaning out of 1 scoop of whey powder, 80% of its contents are protein. To break this down even more, 100g whey protein concentrate powder = 80g protein. The rest of the contents are made up of carbs and fat. Concentrate whey protein powder also contains lactose and cholesterol.
Whey Protein Isolate
This is a higher quality protein, and is typically 90%-95% protein. As such, whey protein isolate contains far less fat and lactose, and a much higher protein count. Serious athletes or lifters are often prepared to pay the extra, to get a better quality of supplement.
Hydrolysed Whey Protein
Hydrolysed whey protein undergoes the finest refinement process, exposing it to heat, enzymes and acids to partially break the protein down into a smaller chain of amino acids, known as peptides. This process mimics our digestive actions, as such hydrolysed whey protein is considered a pre-digested protein. This hydrolysed protein contains di-peptides and tri-peptides which are absorbed more rapidly than non hydrolysed protein.
So why do we need to absorb protein quickly? Protein is needed to begin the repair process so that your muscle will grow. (You don’t grow in the gym!) Drinking a hydrolysed protein post workout shake will result in a higher insulin response and a faster increase in blood amino acids, promoting protein synthesis, allowing your muscle to grow and prevent breakdown. The faster your body can get this protein the better the effect, hence the hydrolysed protein.
As I say, the hydrolysed protein powders I am currently using are Optimum Nutrition Hydrowhey & FA Diamond Hydrolsyed Whey Protein, although this is quite hard to come by for a decent price.
So if you’re wondering what the best supplements are for teenagers to build muscle, or a woman or man working out to gain muscle, hopefully this article has given you an insight into what some of the best supplements are for building muscle, in particular, what some of the best protein powder available is.
So there you have it guys. Im currently experimenting with the best times to take them. Protein immediately after, as suggested by George Farrah (trainer of Kai Greene) or carbs immediately after, then protein later. To be honest I’ll alternate between the two methods.
Hydrolysed is expensive, and I only use it post workout due to the fast acting nature of this protein. If you’re looking for a general use protein powder I would recommend a concentrate or isolate. The higher absorption rate is not generally needed other than pre/post workout, so hydrolysed isn’t needed as a general use whey protein powder, and it will be much easier on your wallet. From now on i’ll be opting for only hydrolysed or isolate protein powders, as I don’t mind spending the little bit extra on my supplements. However if you don’t want to spend a great deal on supplements and are not a hardcore, wanna be bodybuilder or fitness model, then a concentrate protein powder is a great choice to help you reach your protein intake, and is a great post workout choice.
My Protein Powders & Recommended Protein Powders: