Adding a scoop of whey protein powder to your smoothies or shakes can help you meet your body’s daily protein needs for muscle growth. However, if you’re strength training regularly, up to 0.45 grams per pound of body weight per day is recommended,” he says. “The recommendation is to consume 0.36 grams of protein per pound of body weight per day. Research supports the use of whey protein to stimulate muscle protein synthesis and reduce muscle protein breakdown, ultimately resulting in a positive increase in muscle mass when consumed in adequate amounts. It’s a complete protein-meaning it contains all nine essential amino acids-and many consumers find it to be easily digestible, making it an ideal source of fuel for muscle growth, says Dr. Whey protein powder is one of the most popular types of protein powder and comes highly recommended by nutrition experts for muscle growth. Below are five science-backed, expert-recommended supplements worth considering if your fitness goals prioritize building muscle. While specific nutritional needs vary from person to person, there are several supplements research suggests can help promote muscle growth and performance. Added BioPerine increases bioavailability and absorption.Creatine monohydrate and HMB enhance strength, increase endurance, decrease fat mass, and prevent lean muscle loss.Contains zero artificial sweeteners, colored dyes, unnecessary fillers, or harmful additives.
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