Gain muscle quickly: which proteins should you choose?
Squad Nutrition
If you are looking for the best protein To gain muscle, you've come to the right place!
Indeed, proteins are a key element for muscle development and their consumption can greatly help you achieve your goals.
In this article, we'll give you all the keys to choosing the protein that's best for you based on your needs and goals. Whether you're looking to gain mass or tone your muscles, you'll find all the information you need to make the best choice.
The role of protein in bodybuilding
Protein is essential for muscle development. Muscles are largely made up of protein, and consuming it helps stimulate muscle protein synthesis. That's why it's important to consume enough protein when building muscle. But be careful, not all proteins are created equal, and not all are suitable for your needs.
Which protein is right for you?
Before choosing your protein, it's important to determine whether you want to gain mass or lean muscle. If you're looking to gain mass, you can opt for slow-absorbing proteins like casein, or fast-absorbing proteins like whey. If you're looking to build muscle, it's best to opt for fast-absorbing, low-carb proteins like protein isolate or hydrosol.
Which protein for mass gain?
If you're looking to gain muscle mass, slow-absorbing proteins like casein are ideal for you. They'll allow you to maintain a consistent protein intake over a long period of time, thus promoting muscle growth. Beef protein is also a good option for those with lactose intolerance.
Which Protein for Lean Muscle Gain?
If you're looking to tone your muscles, it's best to opt for fast-absorbing, low-carb proteins like isolate or hydrosol. These proteins are very rich in amino acids, promoting muscle growth while limiting fat gain.
Consume protein properly for optimal muscle gain!
For protein to be properly absorbed by your body and effective, it's important to consume it properly. First, it's recommended to consume it before and after training. Your body needs protein to repair muscle micro-damage caused by exercise and to promote muscle growth. It's also important to consume it throughout the day, especially during snacks between meals, to maintain a consistent protein intake.
As for the amount, it depends on several factors such as your weight, your level of physical activity, and your goals. Generally, it is recommended to consume about 2 grams of protein per kilogram of body weight per day. However, if you are a high-level athlete or want to gain a lot of muscle, you can increase this amount.
Here is a summary of the tips to remember:
- Take protein immediately after training
- Consume protein regularly throughout the day
- Calculate your daily protein intake based on your calorie and protein needs
- Eat protein-rich foods like meat, eggs, and legumes
- Use quality food supplements to supplement your protein intake
- Respect the doses recommended by the manufacturer and do not abuse them.
- Remember to drink enough water to promote protein absorption.
The best proteins: which brand to choose?
There are many protein brands on the market, and it can be difficult to make the right choice. However, it's important to choose a quality brand that uses quality ingredients and meets food safety standards.
Some of the most reputable brands include MyProtein, Optimum Nutrition, Scitec Nutrition, Dymatize, Biotech USA, and Prozis. It's recommended to choose a brand based on your personal preferences in terms of taste, texture, and budget.
We advise you SQUAD Nutrition for better value for money, and the diversity of tastes offered.
The best supplements to prolong the effects of protein
If you want to prolong the effects of protein and maximize your muscle gain, you can also supplement your protein intake with other dietary supplements. Popular supplements include creatine, BCAAs, glutamine, and gainers.
Creatine is particularly effective for improving strength and physical performance, while BCAAs and glutamine help preserve muscle mass and promote recovery after exercise. Gainers, on the other hand, are recommended for people who have difficulty gaining weight or who want to gain significant muscle mass.
For all people:
- practicing intense and regular physical activity
- seeking to increase their strength, muscular power and endurance
- wishing to improve their recovery and reduce muscle pain after exercise
For all people:
- practicing strength or endurance activities
- wishing to improve their muscle recovery
- following a low-calorie diet and
- suffering from muscle pain or chronic fatigue
For all people:
- looking to gain muscle mass quickly
- practicing intense and regular physical activities
- having a fast metabolism or difficulty gaining weight
So, I hope this article has enlightened you on which proteins to choose for rapid muscle gain. Remember that protein isn't everything, and to maximize your muscle gain, it's also important to follow a proper training plan and a balanced diet.