Choosing the Right Protein Supplements to Stimulate Muscle Growth

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Choosing the Right Protein Supplements to Stimulate Muscle Growth


I advise a minimal amount of 1-1.5 grams of protein per pound of body weight be consumed per day. If you consider a chicken breast contains around 25 grams of protein a 200 pound man would therefore need to eat around 8 a day which is a lot of chicken! Thankfully there are protein supplements available that can help you get your fill but which one? Is Whey better than Hemp protein and if so should you get the isolate or concentrate?

Types of protein

Whey is found in three main forms. Firstly there is Whey Concentrate which is the least expensive but with a lower protein content of around 80% and slower absorption than the others. Isolate has a protein content of around 90% and is absorbed better but costs a bit more and finally there is Hydrolyzed which is the easiest for the body to digest but also the most expensive.

Egg Whites have the highest bioavailability possible which means the body can use the protein in its entirety. It is available in both liquid or powder form depending on how you will want to use it and are invariably pasteurized so it can be used without preparation

Micellar Casein and Calcium Caseinate are both derived from milk in a similar way to Whey protein. Casein is slower digesting than other types of protein though taking up to 7 hours so is often taken before bed to provide muscles with a constant supply of nutrients and to prevent hunger pangs. Calcium Caseinate often has a higher protein ratio than Micellar Casein and as the name suggests is also rich in calcium.

Soy Protein is the only plant-based complete protein source, consisting of all the necessary amino acids this is especially important if you’re a vegetarian. Extra bonuses include claims that it has antioxidant effects; can help reduce the risk of heart disease and there have also been studies that suggest it can increase thyroid output which is great if you are trying to lose a few pounds. On the downside Soy protein doesn’t absorb as well into the body as Whey or Egg protein.

Hemp Protein is not as widely used as other protein powders but has many benefits and has even been described as a Super food. As Hemp is cold pressed there are no chemicals used to make it unlike in Soy protein production. It is high in fibre, contains a range of vitamins and minerals and both Omega 6 and 3 fatty acids.

Personally I used Whey protein with breakfast and after a workout and try to get the rest of my protein sources from meat, fish and pulses but if I’m pushed for time and need a meal replacement I will go with a Calcium Caseinate shake to keep me going.

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