Post Workout Supplements for Muscle Gain – Protein Power!
To achieve the greatest amount of muscle growth, you will need an intense exercise program along with the best post workout supplements for muscle gain. A post workout is usually referring to protein powder, along with a couple of other supplements that we will be talking about.
During exercises, your muscle tissue is broken down so it can build itself back larger. Having a proper post workout protein powder will give you the best recovery for this. If you are seeing this, it most likely means that one of your exercise goals is to increase muscle mass.
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Therefore, I’m going to talk about how muscle growth works and the best way to attain it. I will introduce the best protein sources to choose from to get the most gains as well and what ingredients to look for.
The information comes from research by myself and others, as well as my personal experience from training and years in the physical fitness industry.
You can also see more information available at The Best Supplements For Muscle Growth-The Ultimate Trifecta Explained.
How Building Muscle Works
The best way to gain muscle is through resistance exercises. This can be running, cycling, CrossFit, exercise classes or lifting weights. The greater the resistance the greater the gains.
When you place more resistance on your muscles than they are accustomed to, small microscopic tears happen in the tissue. This is a good thing.
The greater the tearing, the better, even though this can lead to muscle soreness. Your body reacting to repair the damaged muscle fibers is where your best post workout supplement comes into play.
With the help of these proteins and nutrients, your cells form new muscle fibers that are stronger than before. The body is preparing itself to handle more weight than previously. These new, stronger muscle fibers are what you are physically seeing when you grow.
Get Your Protein
Besides an intense exercise routine, the second most important item for muscle growth is protein. It is vital because your muscles won’t function without Amino Acid proteins. Eat plenty of protein.
Protein powder is one of the healthiest ways to consume these Aminos. Other nutritional benefits to these powders include a high amount of fiber, a good source of vitamins, it is low in calories and it protein keeps you feeling full more than any other food.
Studies suggest that to build maximum muscle, it is beneficial to consume one gram of protein per pound of body weight. A protein powder made for muscle gain will contain 20 to 25 grams of protein per serving. It wouldn’t hurt to double up on your serving to help get to your daily goal.
Be sure to choose a protein powder with a large amount of protein per serving. These are the best supplements for building muscle and will help you achieve these goals faster. You will need to continue eating proteins throughout the day with lean meats, dairy, nuts and other high protein options. I wouldn’t be too concerned about your calorie intake since you will be burning these off in the gym. Additional calories are great for building muscle mass.
Try to remember that if you have the time and the place, always choose a well balanced, high protein meal over your powder if possible.
If you have any questions or want to add anything about the best amount of protein for you, please leave them at the bottom and I will respond.
Best Protein Powder for Muscle Gain – Protein Sources
The best protein for muscle gain comes in many forms and there more kinds of proteins available than ever before. Supplement research is developing faster because of a larger amount of people that are now paying attention to their health. Also, there is a driven market for those of us searching for the next best thing to give us better and faster results.
However, supplements are simply a catalyst to help the body by supplying its demands. The real results come from pushing yourself hard and from consistency.
Protein sources will be from either plant or animal, but there is a trade-off between the two. Plant proteins are higher in fiber and healthier for you, while animal proteins will contain more Amino Acid proteins.
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Here are just a handful of the most popular protein sources.
Whey Protein:
One of the best protein sources for muscle gain. Whey is the most popular protein because so the price, low calories and very high in Amino Acids.
Whey is made from dairy, and not recommended for those that are Lactose Intolerant. Because of the way it is manufactured, Whey “Isolate” Protein is better taken to avoid gas or bloating. Many in the industry feel that whey is the best protein powder for building muscle.
Casein Protein:
Casein is another dairy protein excellent for muscle growth because it is digested and absorbed slowly. A slower digestion process and absorption rate help support growth over a longer period of time. This also makes it a great protein for getting toned. It will supply you with the essential Amino Acids while making you feel fuller. This helps avoid snacking.
Other proteins can be absorbed too quickly, therefore not being properly utilized. When protein is digested more slowly, it feeds Amino Acids to your muscles throughout several hours. This is better for muscle recovery.
Collagen Protein:
Collagen protein comes from the bones of cattle, pigs, and eggshells. Although this doesn’t sound tasty, meat proteins work the best for effective muscle growth. Meat contains the most concentration of Amino Acids. Collagen is a gluten and dairy-free protein. This makes it more easily absorbed and digested.
Egg Protein:
Surprisingly, egg protein is Dairy-free, but it is still an animal protein. It is made from dried egg whites and is packed with Amino Acids and low in calories. This makes egg an excellent choice for muscle development.
Hemp Protein:
Hemp protein comes from the Cannabis plant. It is becoming the fastest growing industry and companies are finding many uses for it, including Amino Acid proteins.
Hemp contains nine of the twenty-two Amino Acids, vitamins, minerals and Omega 3’s. This being a plant protein, it doesn’t provide all of the necessary Aminos. Hemp is a healthy alternative, but I don’t recommend this source of protein for fast muscle growth because of its low amount of Amino Acids per serving.
Brown Rice Protein:
Brown Rice is the healthiest protein powder source, although it is not the tastiest. Rice does not include all of the Amino Acid proteins either. Only nine of the twenty-two Aminos. Rice can still be good for muscle recovery, weight loss, and general dietary benefits. However, I don’t recommend it for fast muscle growth.
Mixed Plant Proteins:
Plant protein powders are the healthiest and the best supplements for muscle gain for a vegan protein because they are a combination of sources. These include brown rice, pea, chai, Hemp, and other plant proteins. Because it is well rounded, it provides all of the necessary Amino Acids for better muscle gain.
Plant protein powder is usually both Vegan and Organic. The amount of fiber makes it a healthy choice. My favorite Organic plant-based powder is Orgain Organic Protein Powder.
If you have any questions on the different protein sources, please leave a comment below and I will respond.
Critical Timing For Best Muscle Gain
Your body will be more active and perform more muscle protein synthesis at certain times throughout the day than others. It is the primary time for the uptake of Amino Acid absorption. Amino Acids will then break down from proteins to build muscle.
One critical time is when you wake up, first thing in the morning. You haven’t had anything to eat all night, so your body is needing this nutrition. It is also recommended to take protein before bed.
After you workout (post workout) is probably the most critical time for you to consume the most protein because muscle recovery is so important to rebuild. There is a “sweet spot” which is a small window of time when your body will absorb the most amount of protein.
The recommended time for you to drink your post workout protein is within one to two hours after your workout. If this isn’t possible, be sure to get your protein in when you can.
The Best Post Workout Supplements for Muscle Gain
Product: Gold Standard 100% Whey Protein Powder
Price: $
Container size: 29 servings
Protein Per Serving: 24 grams
Rating: 4.5 out of 5
Manufacturer: Optimum Nutrition
Guarantee: 30 day satisfaction guarantee
This is one of my current favorite whey protein for building muscle and gets excellent ratings as a post-workout recovery protein powder. The fact that it is made out of whey and is high in protein, makes it a good powder for weight loss and for muscle gain. Whey isolate is the purest and most concentrated form of protein.
Gold Standard is packed with 24 grams per serving and only 120 calories. Whey is an efficient protein source and great for muscle gain supplements because of its Amino Acid ratio. 4 grams of Glutamine are added to increase muscle strength along with 5 grams of BCAA’s (Branch Chain Amino Acids).
Gold Standard doesn’t contain any additives or fillers. It is gluten-free but does contain milk products. There is an “all natural” Gold Standard Whey as well. See My full Gold Standard Whey Protein Review
Gold Standard Positives
- 24 grams of protein per serving
- Added Glutamine and BCAA’s
- Low in fat and carbohydrates
- Whey isolate digests well
- Only 120 calories
- Gluten-free
Potential Negatives
- Sucralose sweeteners in certain flavors
- Natural and artificial flavoring
Product: Orgain Organic Protein Powder
Price: $$
Container size: 20 servings
Protein Per Serving: 21 grams
Rating: 4.2 out of 5
Manufacturer: Orgain Organic
Guarantee: 30 day satisfaction guarantee
This is the best selling Organic plant based protein on the market. It’s a mixed plant protein powder, so it includes a mix of pea, brown rice and chia seeds.
Plant source blends make a more well rounded than any singe plant protein. Because of this, it contains all 21 essential Amino Acids.
Orgain comes with 6 grams of dietary fiber to help you feel fuller. 21 grams of protein is a great quantity for a plant protein. It contains zero grams of sugar and is sweetened with Stevia. It’s also low in calories and carbohydrates.
See My full Orgain Organic Protein Powder Review
Orgain Organic Positives:
- 100% Organic
- Mixed plant, so it contains all Aminos
- 21 grams of protein
- Low in calories and carbohydrates.
- Vegan
- No artificial ingredients
- Zero sugar
Potential Negatives:
- Must take 2 scoops per serving
- Taste a bit bland
- Sweetened with Stevia
Product: BSN ISOBURN – Lean Whey Protein Powder
Price: $
Container size: 20 servings
Protein Per Serving: 20 grams
Rating: 4 out of 5
Manufacturer: BSN
Guarantee: 30 day satisfaction guarantee
This is a great 100% whey isolate from the BSN product line. ISOBURN is one of the best supplements to get cut and gain muscle. It’s one of the only protein powders streamlined specifically for fat burn. L-Carnine is an important Amino Acid and a thermogenic ingredient that is known to work for weight loss.
Although 20 grams of protein is on the low end for a whey protein, this is still sufficient enough for proper muscle growth. There are other thermogenic properties added, including green coffee extract, pomegranate, and polysaccharides.
Even though this contains thermogenics, it is still considered to be stimulant-free. This is another low-carb and low calorie protein powder. This is the best protein powder for weight loss and muscle gain
Here are my reviews on some other BSN Exercise Supplements
ISOBURN Positives
- Fat burning support from L-Carnitine
- Supports muscle recovery and weight loss
- 300mg of green coffee extract
- 300mg fat oxidation blend
- Stimulant free fat burn
- Added vitamins and minerals
- 120 calories
Potential Negatives
- Lower protein concentration for whey
- Contains artificial flavor and sweetener
Product: Vega One Organic Protein Powder
Price: $$$
Container size: 17 servings
Protein Per Serving: 20 grams
Rating: 4.0 out of 5
Manufacturer: Vega
Guarantee: 30 day satisfaction guarantee
Vega One is the second Organic plant based protein powder in this review. Vega is packed with more vitamins, minerals and Omega 3’s as well as probiotics and antioxidants. This is one of the best protein shakes for muscle gain.
The antioxidants come from the ingredients in cherry and carrot juice. This makes for a healthier and more well-rounded protein supplement. These additional benefits account for the higher price. Vega One has an average amount of protein per serving at 20 grams, but contains only 150 calories and 4 grams of carbohydrates.
The protein sources in this Organic powder comes from pea protein, sunflower protein, and pumpkin seed protein. This makes Vega a great protein for muscle growth as well since it contains all 21 Amino Acids. Vega is USDA Organic certified, non-GMO, Vegan, and Gluten-free.
See my Vega One Protein Powder Reviews
Vega One Positives
- 100% Organic
- Vegan
- 20 grams of protein
- Mixed plant protein high in Aminos
- High in fiber
- Contains probiotics and antioxidants
- No artificial ingredients
- 1 gram of sugar
Potential Negatives
- Cost more than average per serving
- A little higher fat content
- 7 flavors but some are bland tasting
Product: ISOPURE – Zero Carb Protein Powder
Price: $$
Container size: 44 servings – 3lbs
Protein Per Serving: 25 grams
Rating: 4.2 out of 5
Manufacturer: ISOPURE
Guarantee: 30 day satisfaction guarantee
Here is another whey protein designed for weight loss and muscle recovery. It is designed to be Keto friendly with low carbohydrates and no disregard for fat content. ISOPURE contains added Glutamine which is an Amino for adding muscle strength and performance.
This powder has one of the lowest amounts of calories at 110 per serving. Although this is a dairy based protein, the 100% isolate makes it lactose free. An added benefit to this powder is that it has a higher than normal quantity of vitamins and minerals added.
ISOPURE Positives
- Zero carbohydrates
- 25 grams of protein
- Added Amino Glutamine
- High quantity of vitamins and minerals
- 100% whey isolate
- Weight management support
- 110 calories
- Gluten and lactose free
- Supports ketogenic macros
Potential Negatives
- Low amount of fiber
- Contains artificial sweetener
Product: Garden of Life Sport Whey Protein Powder
Price: $$
Container size: 20 servings
Protein Per Serving: 24 grams
Rating: 8 out of 10
Manufacturer: Garden of Life
Guarantee: 30 day satisfaction guarantee
This is another great whey protein when it comes to after workout supplements because it’s fortified with even more amino acid proteins. It includes additional BCAA’s and glutamine. All of this comes with only 120 calories per serving.
Even though this is not an Organic product, the dairy is isolated from grass fed, free range cows. This means that there are no hormones, antibiotics, or GMO’s. No artificial ingredients either.
Garden of life protein powder also contains probiotics for digestion and immune support.
See my full review of Garden Of Life Whey Protein Powder
Garden of Life Whey Positives
- 24g grass-fed whey protein per serving
- 6g of BCAAs
- 4g of glutamine & glutamic acid
- Includes probiotics to support immunity
- No added hormones, no antibiotics, non-GMO, gluten-free
- No artificial ingredients or preservatives
- Only 120 calories per serving
- No added sugars
Potential Negatives
- Not Certified USDA Organic
- Contains small amounts of Lactose
- Sweetened with Sucralose
Protein Powder Ingredients
Of course, protein is the most prevalent ingredient. It is composed of many organic molecules or macronutrients know as Amino Acids, or the “building blocks of protein”. A good powder will have up to twenty-two Aminos.
After eating, proteins are synthesized into Amino Acids. These are restructured, reorganized and repurposed so they can be distributed to every part of the body and whichever needs them the most. These Aminos are mandatory for muscle growth and none can occur without them.
Casein and Whey protein sources have the highest concentration of Aminos with plant proteins taking a close 2nd. With a plant protein, you may need to take a larger serving.
Creatine
Many powders will contain Creatine. but this is not mandatory. If you are serious about your muscle growth, I recommend taking this as a separate supplement in larger quantities. Many bodybuilders and weightlifters won’t go without Creatine, and the results are well documented.
There has been more research on Creatine than any other exercise supplement. Creatine has been proven to increase muscle size, strength and enhance your lean body mass.
Creatine also produces additional cellular energy in muscle tissue. If you decide to take Creatine as a separate post workout supplement, be sure to read the directions. There is a recommended loading phase where you take a higher dose in the beginning to get your body saturated.
BCAA’a
Branch Chain Amino Acids are a protein chain that consists of 3 essential Amino Acids. These automatically come with most protein powders along with the other Aminos. The body needs to have all of the essential Amino Acids to get optimal muscle protein synthesis, but valine, leucine, isoleucine (BCAA’s) are more valuable because they are the ones to activate this protein synthesis.
BCAA’s (Branch Chain Amino Acids) are also a very popular Intra Workout Supplement. Many athletes carry BCAA’s with them throughout their workout to stay recharged and hydrated to help fight fatigue.
Omega 3’s
Many powders also contain Omega 3’s. These oils have many excellent health benefits. You may want to read up on Omegas. I would encourage you to add this to your daily supplement regime. I take my Omega 3’s with my morning vitamins and before bed. Omega 3’s are fatty acids that work to help your body repair and to build muscle. It optimizes neuromuscular function as well.
Get Ripped
Keep in mind that a post workout protein powder is also one of the best ways to get achieve better muscle tone and get lean. Gain muscle and lose weight?
Not only does protein powder give your muscles critical Aminos, but it is the best thing that you can take to get trim. Even a high calorie protien powder is not much more than 200 calorie meal.
This is an excellent protein to calorie ratio that you can’t get with any other food. Protein does not promote fat gain as carbohydrates and sugars do. A high protein diet is a natural way of eating eat and your body will not try to store this food source.
A protein powder (as well as any protein source) keeps you feeling fuller for longer. This keeps you from snacking and will help you stay away from unhealthy foods. Another advantage to eating a high protein diet is that your body actually burns more calories with protein during the digestion process.
Double Up Your Muscle Gains By Adding A Pre Workout
Since this website is called preworkoutchallenge.com, I would “challenge” you to start taking a pre workout supplement before exercise. The benefits of a pre workout are endless as well as the energy that it brings.
This combined with a post workout protein powder will give you maximum muscle growth results. A pre workout will take the strain out of the difficult part of exercise. It will give you a jump start and propel you to have a more intense workout.
Pre workout will bring you energy, focus, motivation, increased strength, and endurance, along with keeping your muscles from fatiguing. This energizer can drastically improve your performance. A more intense workout equals greater muscle gains.
Besides the energy from Caffeine, pre workouts are also packed with Amino Acid proteins to begin the muscle growth process. They will keep your muscles charged and help them recover quicker between exercises. There are many pre workout to choose from. They even have ones that are gender specific, designed for both men and women.
If you are looking for lean muscle, you can get a pre workout fat burner. This will not only energize, but it also heats up your body using thermogenic ingredients. It will burn calories at a higher rate while you are building muscle. My favorite fat burn pre workout is C4 Ultimate Shred. Using a pre workout in combination with a post workout protein powder will go a long way in reaching your fitness goals.
I have more information on using both supplements at the best muscle growth supplements-increase your muscle mass.
Best Protein Powder for Muscle Gain – The Wrap Up
Evidence suggests that a post workout protein supplement for muscle gain works when building more muscle faster. The quantity of protein consumed is also important for getting peak results.
Choose a powder with the largest quantity of protein per serving. This is more important than counting calories since you will need these to burn for energy during your workout.
Of course, how hard you exercise equals the amount of muscle gain. When paired with an intense workout routine, exercise supplements are just a catalyst to help you reach your goals.
The best protein sources for muscle gain are animal proteins which include dairy (Whey and Casein) because they contain the highest amount of Aminos.
Mixed plant protein powders will also give you the necessary Aminos, but plan on taking a little more. We did a review on the ingredients found in most protein powders to know more about how they work. Always choose a well balanced, high protein meal of a powder if time allows.
You can include a pre workout supplement to amp up your exercise program. This gives give you the energy and endurance to get an intense workout that will speed up muscle growth.
For more information on what to take for muscle gain check out The Best Muscle Growth Supplements.
If you have any questions or comments on the best post workouts for muscle gain, please leave them at the bottom and I will respond.
