Plant-Based Protein Versus Whey For Athletes: Best Plant-Based Protein Powder?
Whey is one of the most popular forms of protein in the world. It’s easy to get and it tastes good! However, there are some downsides with whey. One of them being its high lactose content (lactose intolerance). Another problem is that it contains casein which can cause digestive problems if consumed in large amounts or too quickly.
The other alternative to whey is soy milk. Soy milk is made from fermented soybeans and contains no lactose. But it does contain casein, so it doesn’t taste quite as good as whey. Some people prefer soy over dairy because they believe that soy will not affect their digestion like cow’s milk would do.
So what is the best plant-based protein powder?
There isn’t just one answer. You have to consider your own personal needs and preferences. If you’re looking for a product that provides all the essential amino acids, then look no further than hemp seed protein isolate. Hemp seeds are rich in lysine, methionine, threonine and valine, making it an excellent source of these essential amino acids. It’s also high in arginine and glutamine, amino acids that help the body recover from a workout.
However, if you’re looking for a more complete protein source, then you might want to look into pea protein. It is low in the essential amino acids, but when combined with hemp seed protein it provides all the essential aminos that your body requires to stay healthy.
Best plant-based protein powder for vegans?
That would be pea protein. Legumes are a great source of nutrition for those who prefer a plant-based diet or who are vegan.
Plant Protein: Which is Better For Bodybuilding?
Do you know the benefits of whey protein?
It’s a supplement that has been popular among bodybuilders and other athletes for a long time now. However, its popularity is not without reason. In fact, there are many benefits to taking whey protein.
For one thing, it helps you build muscles. It is especially beneficial for those who are engaging in strength-based sports or exercises. Many people think that taking whey protein will make them bulk up too much. This is not the case if your goal is to become stronger but not necessarily bigger.
In fact, studies have shown that consuming protein after a workout can help you build more muscle mass.
Another benefit of taking whey protein is that it can help you lose weight. Now, you’re probably wondering how this is possible since most protein powders out there are mostly used by people who want to gain weight. What many people do not know is that it is also possible to consume too much protein. If you exceed your daily needs, then the excess amount of protein that your body cannot process will be converted and stored as fat.
One more benefit of taking whey protein is that it can help improve endurance during exercise. According to studies, endurance can be improved by up to 50% if subjects consume whey before they work out. It can also improve the speed of an athlete, so it is a good idea for people who engage in sports that require a lot of running.
Whey protein is indeed beneficial for athletes. However, like with any other supplements, you should not overuse it. You only need to take it after a workout, or in some cases, just before you work out. You should also not use it to replace meals.
Instead, you should always eat healthy even if you are taking supplements.
6 Best Bodybuilding Supplements for Men
Bodybuilding is incomplete without the use of supplements. These are used to fulfill the requirement of nutrients and as a quick fix to the energy requirements of athletes. Bodybuilding supplements are classified as nutritional supplements. Some of these supplements are steroids, growth hormones, amino acids and proteins.
Most of these supplements are on sale online and are delivered at your doorstep. All you need to do is to search the internet for the best brands available and the most reliable seller providing them. It is important to compare different websites selling these products and check for reviews before finalizing an online vendor.
For most people looking to buy these supplements the cost could possibly be the biggest disadvantage. Prices vary but on an average you may have to pay between $50 to $150 for a month’s supply of supplements. Nevertheless, these costs are worth spending especially if you want to achieve your fitness goals.
The following are some of the popular bodybuilding supplements available in the market today:
1. Whey Protein: This is one of the most common and favorite bodybuilding supplements used by athletes and gym-goers.
It is a type of protein that is extensively used in the diet of bodybuilders. Whey is derived from milk and as the name suggests, it is available in a liquid form. When choosing a whey protein the most important factors to consider include the source of the whey, the additional ingredients included in the supplement and the flavor.
2. Creatine: This is another popular bodybuilding supplement used mainly to increase the size and strength of muscles.
It is made from a nitrogen-containing compound that comes from fish or meat. The creatine supplement available in the market is synthesized in a lab. It has repeatedly been proven through research that this supplement when taken by athletes significantly improves their performance. However, researchers are still not sure how exactly creatine improves performance.
3. Glutamine: This is another supplement that has been proven to improve the strength of athletes.
It is an amino acid that is naturally found in the body. This amino acid is considered to be essential for muscle growth and for healing wounds.
4. Beta-Alanine: This supplement is believed to improve endurance.
It is considered to be part of the group of supplements known as amino acid supplements.
5. Ribose: This is a type of sugar that is normally found in the body.
It is considered to be an important ingredient for improving energy levels.
6. Weight Gainers: This is another popular type of supplement used for putting on weight.
It combines different nutrients, vitamins and minerals in order to give the user more calories than what he would normally consume.
How to Get Ripped – 3 Simple Steps
So you want to get ripped?
Getting “ripped” or having a “shredded” physique can mean achieving a certain level of muscularity. It ultimately means you have developed your muscles to a point where they are clearly visible.
When getting ripped, one needs to focus not only on diet but also on the workout routine and the amount of rest he is taking in between the sessions.
There are a few things that you need to keep in mind while getting ripped.
Here are 3 steps that you can use to get ripped fast:
1. Workout – You need to increase the intensity of your workouts if you want to achieve a ripped physique.
This means that you should be spending more time at the gym and lifting heavier weights. Try to focus on exercises such as Deadlifts, Squats, Barbell Rows, Bench Presses etc. These types of exercises will help build muscle faster.
2. Diet – The amount of food that you eat has a direct impact on your weight.
If you eat more, then obviously your weight is going to increase. On the other hand, if you eat less, then your weight is going to decrease. When getting ripped, you need to make sure that you are eating less.
It is important to note that you do not want to eat so little that your body goes into a “starvation mode” and starts storing more fat as a survival mechanism. You also do not want to eat so little that your energy levels drop and you do not have enough energy to workout.
Ideally, you should be eating every 2-3 hours. This means 5-6 small meals per day with each meal having a balance of proteins, carbohydrates and fats.
Some foods that are particularly useful for getting ripped are:
Egg whites: They are a great source of protein. Even better if you toss them in the oven and make some eggs.
Chicken: Another good source of protein. Try to avoid fried chicken though.
Rolled Oats: Great for eating at breakfast time.
Whey Protein: If you are a frequent visitor of the gym then this is a must have supplement for you. It provides your body with essential amino acids.
Multi-Vitamin: There are many gyms that provide these for free. Otherwise you can buy them from a local store. These help you get the required amount of vitamins and nutrients that your body needs to function properly.
3. Rest – This is an often over-looked part of the “getting ripped” equation.
You can do all the cardio and weights sessions that you want but if you are not getting enough rest in between those sessions then you are not going to get the results that you are looking for.
Ideally, you should be getting at least 8 hours of sleep each night. In addition to this, you also need to take time to relax in between your workouts. It does you no good if you lift heavy weights for an hour and then spend the rest of the day being stressed out and anxious.
It is a good idea to take at least one day off per week in which you do not work out at all. Your muscles need time to rest and repair themselves.
Follow these three tips and you will be well on your way to getting ripped!
Other useful tips:
Buy new clothes – When you start to see results, buy new clothes that fit your new physique. This will motivate you to keep going and push yourself even harder.
Challenge yourself – Try setting a goal for yourself. For example, you could try to see how strong you are compared to other people in your lift by competing in a powerlifting competition.
Make friends with people who have the same interests as you do. This will help you to stay motivated and encourage you to keep going.
Supplements – There are many various supplements that people use when they work out. The most common ones are protein shakes, creatine, and glutamine.
However, the only one that is really proven to work is protein. The others might help you in some way but it’s still debatable. Personally, I would advise you to just stick with food instead since supplements are not meant to be used as an alternative to eating right.
You can get all the protein you need from foods such as eggs, milk, lean meats, and some vegetables. These are just a few examples of course and there are many more. The trick is knowing what to eat and when to eat it.
This article should help you with that:
Protein – Which Foods are Best?
If you are looking for a more casual approach to working out then this article should help you:
Weightlifting for Beginners
I hope this article helped you in some way!
If you have any questions then please feel free to ask.
Best of luck with your fitness goals!
Sources & references used in this article:
Dietary protein intake and distribution patterns of well-trained dutch athletes by JB Gillen, J Trommelen… – … Journal of Sport …, 2017 – journals.humankinetics.com
Plant-based diets: Considerations for environmental impact, protein quality, and exercise performance by H Lynch, C Johnston, C Wharton – Nutrients, 2018 – mdpi.com
Vegan diets: practical advice for athletes and exercisers by D Rogerson – Journal of the International Society of Sports …, 2017 – jissn.biomedcentral.com
The development, evaluation, and marketing of plant-based and whey-based protein supplemented bites among university students and collegiate athletes by G Ruiz – 2020 – csufresno-dspace.calstate.edu
A comparison of dietary protein digestibility, based on DIAAS scoring, in vegetarian and non-vegetarian athletes by C Ciuris, HM Lynch, C Wharton, CS Johnston – Nutrients, 2019 – mdpi.com
Protein requirements and recommendations for athletes: relevance of ivory tower arguments for practical recommendations by KD Tipton, OC Witard – Clinics in sports medicine, 2007 – sportsmed.theclinics.com