What are the best muscle building protein supplements?
An overview of protein supplements
Protein is made up of amino acids therefore when we supplement with protein, we actually supplement amino acids. Amino acids are the vital and building blocks of muscles and can cause abnormal growth and muscle atrophy if are deficient in your body. There are two major types of amino acids that are essential and non-essential amino acids.
Essential amino acids are the ones that cannot be produced by the body while all other forms can be produced by the body. Therefore, it must be digested in your body. Protein supplements come from the main sources of whey, soy, casein and egg. All the muscle building supplements vary in cost, composition, source and most importantly the rate of digestion. Casein is the slowest in absorption and whey is fast in action. Whey shakes contain abundantly glutamine precursor amino acids.
The most well-documented and well-known muscle building supplements of proteins are the whey proteins. It is nearly lactose-free and is derived majorly from the dairy sources. It can benefit you in the sense that it can add a whole spectrum of amino acid including both the essential and non-essential amino acid. It is a fast acting protein and is digested in 10-15 minutes after workout.
Micellar casein protein is the undenatured protein that is found in milk. It is mostly used in the day time or before going to bed as it is much slower digesting protein.
It is a medium digesting protein and is entirely derived from plant sources. It is also used in most of the muscle building supplements and is suitable for the vegetarians.
Egg proteins can be considered as dehydrated forms of egg whites. Among the muscle building supplements, protein supplements are necessary to take as a balanced diet may also be insufficient in protein. The protein rich whole food sources may include steak, chicken, eggs, milk and black beans.
Most of the bodybuilders do not rely on the protein shakes and make most of their muscles from the real food sources as mentioned above. The ideal protein intake is 1g/1b of total body weight. 175g of protein should be taken by a 175lb man as per day.
The most popular muscle building supplement among the bodybuilders is Creatine monohydrate. It has no adverse negative effects and is completely safe to use. The energy source of the body for this supplement is Adenosine Triphosphate (ATP).
Creatine Phosphate provides another phosphate energy group by changing into Creatine phosphate in the body. It is taken with Gatorade normally in the amount of 5g per day. It is initially recommended to take 10-20g of this muscle building supplement to increase the muscle store of Creatine.
Creatine Ethyl Ester
When an ester group attaches with the Creatine molecule, it becomes Creatine ethyl ester. The attached ester group makes the molecule able to cross the phospholipid bilayer of the cell and make it more lipophilic. It is thus used in the small dosage of 1-2g per day. It is more expensive than other Creatine muscle building supplements.
Vitamins and minerals are the most important part of your diet and are quite essential to your body. The deficiency of adequate amount of vitamins can result in several diseases.
Sometimes, it may happen that the vitamins and minerals taken are not enough to make it through your body. At that time, multivitamins play a great role. These multivitamins aren’t enough for the healthy diet and you can’t just rely totally on these multivitamins for muscle building.
The cost for 300 Centrum tablets ranges from $6 to $1.50 depending on the pill choices. These muscle building supplements are affordable are way pure and perfect to give 100% results.
The compounds that absorb free radicals in our body are termed as Antioxidants. Free radicals are highly reactive and unstable due to the unpaired electron. Many serious health problems are caused by free radical oxidation.
These are majorly found in teas and can also be found in most juices. The best source of Polyphenols is green tea and can be taken in higher concentration in the pill form.
Vitamin E, C
Among the antioxidants Vitamin C and E are also included. These are not as powerful as the other forms of antioxidants.
These compounds are mostly found in the vegetables as carotenes and lycopenes and are an important group of antioxidants.
Essential Fatty Acids
Essential fatty acids include Omega-3, Omega-6 and Omega-9 fatty acids. These essential fatty acids can be taken from the fish sources. They can also be present in the flax seeds. Among all the essential fatty acids, Omega-3 is the most important ones and found rarely in nature. These forms of fatty acids can be present in fishes. You need to understand this tat peanut butter is rich in Omega-6 essential fatty acid.
The essential amino acids include eicosapentaenoic acid (EPA), a-linolenic acid (ALA) and docosahexaenoic acid (DHA). ALA is mostly found in the flax seeds. As far as EPA and DHA are concerned, both of these can be taken from the marine sources.
IT is important to note that the ALA’s must be converted to DHA and EPA just when it enters in your body. It is for this reason that the ALA is not as good as DHA and EPA. DHA and EPA are majorly found in the fish oil tablets.
If you’re in the search of best supplements, you should keep one thing in mind that essential fatty acids must be present in them. Among all the fatty acids, Omega-3 fatty acids take up the most part in muscle building supplements. There is a lot of information on the topic that the diet rich in Omega-3 is way healthier diet. You will not need any kind of steroids if you succeed in making your diet balanced and it must contain Omega-3 fatty acids.