Protein powders are the biggest-selling supplement on the market today. After all, it takes a great deal of protein to build muscle, and powder makes for a convenient way to get in the extra protein you need, especially when you need it most—around workouts. A recent study confirmed that the use of protein powders, particularly those containing whey, along with a weight-training program, enhances muscle growth and strength gains. Here are three ingredients to look for in protein powder.
Protein intake of about1.5 grams per pound of your body weight daily—particularly when a large amount of it comes from whey—leads to significant gains in muscle and strength. The three best forms of whey available are: whey concentrate, whey isolate (which is purer protein), and whey hydrolysate, which is the purest form of protein avaliable on the market today.
Although whey protein is a rich source of the branched-chain amino acid leucine, it's still a good idea to get a little bit extra if you can. Research confirms that leucine acts as a critical switch that turns on the muscle protein synthesis, which leads to building muscle. Consuming extra leucine helps to ensure that more of the amino acids from whey will be utilized to build more muscle.
Proteases are enzymes that specifically break down protein into its individual amino acids. This helps your body digest whey protein quicker so you can absorb it better. Research confirms that the patented enzyme complex Aminogen increases protein absorption. In addition to Aminogen, look for protein powders that use the enzymes papain and bromelain.
|Supplement||Whey||Added Leucine||Proteases||Other Ingredients|
|1. AllMax AllWhey||Yes||No||Yes||Yes|
|2. Cellucor Cor Performance Whey||Yes||No||Yes||Yes|
|3. Cytosport Monster Milk||Yes||Yes||Yes||Yes|
|4. GNC Amplified Wheybolic extreme 60||Yes||Yes||Yes||Yes|
|5. Muscletech Nitro-tech||Yes||Yes||Yes||Yes|
|6. Optimum Platinum Hydrowhey||Yes||Yes||Yes||Yes|