PROTEIN POWDER 2020: WHAT YOU NEED TO KNOW
There is a saying in gym-circles that goes like this: abs are made in the gym and revealed ion the kitchen. This is true not only for abs, but most of your other muscles, too. And in order to build lean muscle mass, you have to take protein, ideally sourced from a variety off whole foods.
Good sources of protein are chicken breast, lean steak, salmon, nuts, seeds, eggs and more. In order to aid muscle recovery and therefore gains, you will need to supply your body with protein on a regular basis, since we haven't got protein reserves.
What is the right amount of protein is a constant source of debate among professionals but the general consensus at the moment states that you'll need to take anything between 1.8-2.2 grams of protein per body kilogram per day if you do rigorous training.
Navigating the minefield of protein shake terminology can be a nightmare, as there are numerous types that all work differently and each is designed to be used at different times of day.
Whey and casein are two of the most common protein types, with the latter acting as a slow release protein that is usually taken before bed and assists the body in repairing and building muscle during rest.
Whey protein is by far the most popular fast-acting choice and can be taken at any time of day to meet your protein requirements. It's usually fashioned from a dairy derivative but many vegan plant-based options are now widely available.
When looking to invest, make sure you spend some time studying the nutritional information on the tub. Steer clear of added sugar, emulsifiers, chemical sweeteners and other nasties that are often included in cheaper products to bulk them out.
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