Muscle is made up mostly of protein, and some water. So, it is safe to say that having a high intake of protein is very important when trying to gain lean muscle.
There are multiple ways to increase your intake of protein, to guarantee that you are getting all the nutrients that you need in your diet.
A lot of people who dedicate their time to body building will increase their intake of protein powder and supplements. This is a great and easy way to take protein for lean muscle because you can add it to almost anything. There are multiple types of protein powder, so you need to determine which would be the best for your diet.
Whey Protein Powder
This is the most common and cheapest type of protein powder that you can buy, basically anywhere. Whey protein is commonly used by pro athletes and every day gym goers.
Not only is it the cheapest, but it has been proved to help repair your muscles, to provide better strength. But only if it is consumed within two hours of your workout.
Casein Protein Powder
This protein powder is similar to whey protein, but it takes longer to digest because of the interaction with stomach acids. This protein released amino acids and proteins slowly, which make it a great supplement to take before bed when you will be without food for 7-10 hours.
But because of the slow release, this isn’t the best protein powder to drink right after a workout.
This 100% plant based protein is great for people who are lactose intolerant, plus it is gluten, cholesterol and fat free. This protein is best for people who have dietary restrictions, but perhaps not best for everyone right after a work out because it lacks the amino acid, cysteine.
Which is the number one amino acid in whey and casein protein that helps make you lean.
Soy Protein is another 100% plant based protein, that is comparable to whey because it has all the essential amino acids. It works just as well as whey protein offering muscle growth and strengthen.
Plus, this protein has been shown to help reduce the risk of cardiovascular diseases and cancer. But the downside to soy protein is that it can interact with hormones, meaning that in men, it can reduce their testosterone levels.
Brown Rice Protein Powder
Both gluten and dairy free, this protein compares well against whey protein, with all the essential nutrients. The one amino acid missing from this protein though is lysine, which doesn’t mean this is a bad choice for protein powder. It just means to not use this as your only source of protein.
Vegan Protein Powder
Vegan protein powder is typically a blend of multiple protein powders to provide a gluten, dairy, and soy free supplement that has all the amino acids that you can find in whey protein powder. These options are typically made up of hemp, pea, rice, and quinoa protein to pack your protein diet with a punch.
These are also typically more expensive than animal-based protein. But if you have dietary restrictions, these protein powder blends provide everything you can find in whey.
Obviously, protein powder is not the only protein that you can consume when trying to get lean muscle. Other proteins can be found in foods, varying from meats to produce.
Red meat is a great source of protein, if you are shooting for the lean meat found from the cow. Typically you can get grass-fed cattle meat from local groceries, these meats have less fat and more protein that is better for your diet.
This is a great source of protein, they boost muscle growth and strength. If you are worried about your cholesterol from the egg yolk, stick to the egg whites and you can still get the high protein nutrients.
Just like the brown rice protein powder, brown rice is a great source of protein. This is a slow digesting whole grain that boosts your growth hormone to help lose fat and gain muscle.
This fish is both low in fat and calories and is packed mostly with protein and omega-3 fatty acids. Which is a great nutrient to help you get lean.
Nuts Almonds and peanuts
More specifically are full of protein. They are great for snacks, adding onto salads, or crushing as a breading for a chicken breast.
Not only are they full of protein to help get you lean, but they are loaded with other important nutrients like fiber and vitamin E and will help you lose weight.
Choosing how you are going to intake your protein is an important decision. You can not rely solely on protein supplements or powder.
Although they do make it easy to increase your protein intake. The best way to guarantee you are getting all your nutrients and a high protein diet is to make a meal plan that has varying doses of proteins from different types of foods.