Protein Powder For Muscle Gain

Protein has many functions in the human body, such as promoting muscle growth and recovery after exercise. Protein powder offers a quick and convenient protein source, but is not regulated by the FDA for safety, and may lack certain vitamins found in protein-rich foods. Most people can meet their daily protein needs to support muscle growth and maintenance by eating a healthy diet with adequate calories.

Protein Intake

The amount of protein you need each day depends on factors such as age, gender, exercise intensity and duration and the availability of carbohydrates to supply energy. The average person exercising moderately on three to four days per week for 30 to 60 minutes needs 0.36 g of protein per pound of body weight. Endurance and strength athletes need slightly more protein and should aim to consume 0.5 g to 0.8 g per pound of body weight. Foods rich in protein include steak, chicken, fish, turkey, eggs, cottage cheese, and yogurt. Most people can meet their protein needs by eating adequate calories from a healthy diet that includes lean protein, whole grains, low-fat dairy products, fruits, vegetables and healthy fats.

Types of Protein Powder

There are many types of protein powders. Certainly, research shows that consuming a source of protein after a workout can help optimize training response and promote recovery and muscle growth. To help prevent the body from using protein as a source of energy, remember to also consume carbohydrates after your workout. Some types of protein are absorbed and used more efficiently than others. A 2010 study published in the "Journal of the International Society of Sports Nutrition" recommends food as the best source of protein. For those looking for a high-quality protein supplement, the study recommends whey, casein, egg and milk-derived products. Talk to a registered dietitian for a thorough nutrition assessment to determine the ideal amount of calories and protein for you and whether you need a protein supplement.

Muscle Growth

A nutritious diet and regular resistance training are necessary to promote muscle growth. The Centers for Disease Control recommends performing full-body resistance training at least two days per week for muscle gain. Resistance training includes lifting weights, using resistance bands or body weight exercises such as pushups, pullups, lunges and squats. Aim to complete two or three sets of eight to 12 reps of exercises, targeting specific muscle groups to increase muscle mass.

Considerations

While protein powders are convenient, they can be costly and are unnecessary for the majority of the population. Since they are not regulated for safety and effectiveness by the FDA, protein supplements may contain ingredients not listed on the label.