Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)

Despite protein powder (or “protein shakes”) being by far the most widely consumed supplement within the fitness industry, most people are lost when it comes to how to choose the best type of protein and even moreso when it comes to how to best use protein powder to build muscle. In this video, I’ll cover everything you need to know about protein.

First off, let’s discuss the best type of protein. Although there’s several types of protein out there (whey protein, casein protein, plant-based protein, egg protein, hemp protein, vegan protein, pea protein, etc.) research shows that whey protein and casein protein are the two best options in terms of essential amino acid content and elevating protein synthesis. Whey is a fast-digesting protein whereas Casein is a slow-digesting protein. Research shows that Whey protein powder is superior to Casein protein powder and also has a slightly higher leucine content, so I’d stick with Whey – and more specifically, I’d stick with Whey isolate protein since it’s the purest form of Whey protein and contains the least lactose (if that’s an issue for you). However, as you’ll see, Casein does have a special application as well which you might want to consider. As for plant-based protein powders, although they spike protein synthesis to a smaller degree as animal-based protein powders do, this can be mitigated by ingesting a greater amount of plant protein powder and/or ensuring you get enough essential amino acids through your diet.

Next, when it comes to when to take it, most people think you have to take your protein shake immediately post-workout. But, research shows that it depends on whether or not you’re in a fed or fasted state. If you’ve had protein prior to your workout, a post-workout protein shake isn’t necessary and you can take it at anytime. Whereas if you worked out fasted, having it immediately post-workout is ideal. And if you haven’t eaten before the gym yet, then research suggests taking your Whey protein shake before your workout is the better option when compared to after.

As for how much to take, sticking to around 20-25g is enough to maximize protein synthesis – with 40g eliciting a slightly higher response. And as for how often to take it, you can take it daily (workout or not) to help you reach you goal daily protein intake.

Lastly, when it comes to what to take it with, although co-ingestion of protein powder with carbs and/or fats does slow down digestion, it does not affect protein synthesis rates. Thus meaning you can take it with whatever you’d prefer. With that being said, taking your protein powder with dairy milk when bulking and taking it with almond milk or water when cutting is a good option to help you easily increase/decrease your calorie intake.

Hope this helps!

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MUSIC:

STUDIES:
Whey and casein best:
Whey beats casein:
Plant protein:
When to take it:
Casein before bed:
20-25g protein:
40 vs 20g protein:
What to take it with:

[theocooper]

Just bought whey protein. My dad thinks I’m a drug addict. My mum thinks I’m body dysmorphic.
10/10 recommend x

[JenialDungawin]

I realized, halfway through the video, that I was paying more attention to the comments rather than the video lmao.

[chaboi]

I put this in my 35 pound dogs food everyday, I now have a full grown rhino, thanks for the info.

[abhishekrajput]

Whole comment section is high on protein 😂

[vuthy]

This video is backed with more scientific research than my college thesis.

[ecc]

I ran out of baby powder, so I'm using vanilla whey on my baby. Got to get him started early.

[danieldennisclarkchavez]

4:37 protein in a fasted state- post workout (within an hour)
4:47 - 5:21 casein
5:28 how much whey protein to take (20-25g)
7:03 what to take protein with (milk/dairy for bulk, water for everything else)

[itsallgucci]

This man literally answered everything I needed to know in less then 30 mins 😂😂

[MattYurrMe]

0:54 (Picking protein powder)
2:40 (When to take protein)
5:20 (How much protein to take)
7:02 (What to take protein with)

Edit to the Edit: 7.3k Nice. I see you all like gains too.

Edit: Woah. Thank you all personally for the like! Never had 6.5k likes. Thanks.

[jonathan]

I just lie in a bath with protein powder and allow it to be absorbed directly into my muscles through osmosis. Recently I started doing the same with my meals

[emilyarredondo]

As a science major student I give you props to your research skills because wow

[zzph]

You are the absolute best. You put everything in the description so i don't need to watch ads to begin with, you go through all the basics and everything i need to know and you explain everything clear in your video. Thank you.

[petre]

I usually snort my protein powder cuz it’s the fastest way to my brain. I’m more of a brain builder than body builder

[swervostoneyb]

Its been one year since I started doing protein powder. First it was all fun, and I felt great.. I was drinking it after every workout, every night before I went to bed... it was a great experience. But my obsession grew. I started incorporating it into every aspect of my life. Used it on my toothbrush when I brushed in the morning... gargled with it. Put it in my coffee. Then it turned detrimental. I would snort lines of it before I went to school. Put it in my pipe and smoked it before work. The next thing I knew, was that I was heating it up in a spoon, and putting a syringe into my biceps. Man, was that a great pump.

[markdavies]

Finally a simple way of explaining without a lot worse of unnecessary talking Thank you

[andyvankerkhove]

a video of 4 years ago.... best video about protein I could find
from Spain

[OldSaltBaby]

I just shove my head in the container and breath in as much as I can.

[Air-buds]

Drank a protein shake before my workout once and immediately threw it all up. Maximum synthesis

[paaanos]

I know it's been almost 4 years since this video's upload, but today I received my first ever whey protein powder and I'm so excited about it. I know it's not anything magical but it really is the missing grams of protein that I need. Thanks for the video, found it really helpful!

[Lagatron]

I usually inject the whey protein straight into my veins