How to take protein powder to increase muscle

In daily fitness activities, in addition to strengthening diet, in order to increase muscle, you can also use some protein powder. Protein powder can promote the rate of muscle growth. When taking protein powder, you must also understand some ways of eating and master the best time to take it. Only in this way can you promote effective muscle growth. For example, when you get up in the morning, eat some protein powder appropriately, and before training, these are better time periods.

How to take protein powder to increase muscle

There are 3 time periods when consuming protein powder is better than consuming whole foods. This is mainly because muscle-building protein foods have advantages in digestion and absorption speed as well as the content of certain key nutrients.

1. After getting up in the morning, prevent muscle breakdown

When you wake up in the morning, you haven't eaten for 6 to 9 hours, which means your body is likely to turn to breaking down the protein in muscle tissue into amino acids to provide energy. In order to prevent muscle catabolism and protect your hard-earned muscle, you need to transport amino acids into the blood circulation as quickly as possible.

The best protein powder choice at this time: 20~40 grams of hydrolyzed whey protein powder or isolated whey protein powder (other good choices include: micro-processed whey protein powder, isolated beef protein powder, hydrolyzed casein powder and isolated soy protein powder).

2. Before training, enhance physical fitness

At this time, you need to take protein powder that can be quickly digested and absorbed by the body, such as hydrolyzed whey protein powder, isolated whey protein powder or isolated soy protein powder. Because more amino acids enter the blood circulation, you can have more energy during training, so you can train with higher intensity and help prevent muscles from being broken down by the body. Additionally, this will promote muscle recovery during a muscle-building training program.

The best protein powder choices at this time: 20~30 grams of hydrolyzed whey protein powder, isolated whey protein powder or isolated soy protein powder. Take it within 30 minutes before training (other good options include: micro-processed whey protein powder, isolated beef protein powder, hydrolyzed casein powder and isolated soy protein powder).

3. After training, promote muscle growth

At this time, you also need to consume protein powder that can be quickly digested and absorbed by the body, such as hydrolyzed whey protein powder or isolated whey protein powder. Other good options include minimally processed whey protein powder, isolate beef protein powder, hydrolyzed casein powder, and isolate soy protein powder.

Whey protein powder is the most suitable type of protein powder to consume after training because it is rich in leucine, a branched-chain amino acid, which can directly initiate the process of muscle protein synthesis, thereby better promoting muscle growth. Additionally, leucine increases blood flow to your muscles, which promotes muscle recovery and growth.

Consuming some soy protein powder after strength training can also help improve recovery as soy protein powder can increase levels of growth hormone and nitric oxide. Also, due to the levels of growth hormone and nitric oxide. In addition, since soy protein powder contains some antioxidant ingredients, it can further promote muscle recovery. Although casein is digested and absorbed slowly, adding some casein powder to a high-protein mixed drink after training can further promote muscle growth. This may be because casein can provide amino acids in a long-lasting and stable manner, allowing the protein synthesis process to continue for a longer period of time.