Maximizing Muscle Growth with Protein Supplements

If you are looking to maximize muscle growth, your protein intake needs to support your goals. But you can only eat so much chicken and egg whites in a day. That gets really boring, really fast! Plus, if you are vegetarian or vegan, it’s almost impossible to give your muscles the amount of protein they need to grow without some sort of protein supplementation. 

Protein supplements are a convenient and delicious way to help ensure that you hit your protein goals so you can improve your body composition and maximize muscle growth. There are even certain times of the day when specific types of protein supplements might be a better choice over a slow-digesting protein like steak or chicken.

Let's dive into why protein is crucial if you are looking to build muscle and exactly how you can maximize muscle growth with protein supplements.  

Why Protein is Important for Muscle Growth

Your body needs both micronutrients (vitamins and minerals) and macronutrients (carbs, protein, and fats) to function properly. Macronutrients, also known as macros, are needed in larger amounts. All three provide your body with energy; however, each macro has more specific roles in the body, especially when it comes to building muscle. 

For example, healthy fats are essential for brain function, hormone production, and nutrient absorption, and carbs are your body's primary energy source. Then there is protein. Protein is widely known as the "king macro," especially for maximizing muscle growth.

Protein is the building block for muscle and plays a key role in tissue repair and growth. Protein also supports muscle maintenance and helps preserve muscle mass during weight loss. It also helps boost metabolism, promotes satiety, and aids in maintaining a healthy weight.

If you want better body composition and especially if you are looking to maximize muscle growth, you have to prioritize protein. This can be achieved through a well-balanced diet rich in high-quality protein sources like lean meats, fish, eggs, dairy, and protein powder supplements.

Types of Protein Powder Supplements

Many people assume they can pick up any container of protein and it is all the same. But there are actually several different types of protein powders. Each provides protein, but their compositions and benefits differ, particularly in their amino acid profiles and digestibility.

Here's a breakdown of some of the most popular types of protein powder supplements:

Whey Protein

Whey protein is derived from milk and is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. It's rich in branched-chain amino acids (BCAAs), particularly leucine, which is crucial for triggering muscle protein synthesis.

There are different types of whey protein, the most common being whey isolate and whey concentrate. Both are complete proteins, but whey isolate and whey concentrate do have a few key differences. 

Whey Isolate 

Whey isolate is absorbed and digested rather quickly, making it the ideal protein powder to consume right after workouts when your muscles need a fast influx of amino acids to kickstart recovery. Due to its rapid absorption rate, many fitness experts argue that consuming a quality whey isolate immediately following a workout is superior to other protein sources.

Whey Concentrate

Whey concentrate is a slower-digesting protein. It is also less processed than isolate, which means it retains more of the natural nutrients found in whey, including small amounts of fat and carbohydrates. This makes a whey concentrate an ideal lower-fat and carb meal replacement protein.

While it might not be the "best" protein to consume post-workout because it digests slower,  it is a complete protein, so it's still an excellent choice for muscle recovery and growth, with the added benefit of a richer nutrient profile.

Casein Protein

Casein is also a complete protein sourced from milk; however, it digests much slower than whey proteins. Because it's released into the body slowly, casein might be a good choice before bed or when it's going to be a while before you can eat again. 

That said, some people don't like the texture of casein. It tends to have a thicker consistency compared to whey. A quality whey concentrate that releases a bit slower than whey isolate would make a good substitute for casein. 

Vegan Protein

Vegan protein powders are typically made from plant-based sources such as pea, rice, hemp, or soy. Most individual plant proteins are incomplete, meaning they don't provide all nine essential amino acids. That's why most of the best vegan protein powders are formulated with a blend of different plant sources to create a more complete protein profile.

Vegan protein supplements are a great choice for anyone who can't tolerate dairy, prefers a plant-based diet, and are especially beneficial to vegetarians and vegans, whose diets tend to be lower in complete protein sources.

Collagen Protein

Collagen protein is derived from animal connective tissues. It differs from other protein supplements because it is not a complete protein. It does not contain all nine essential amino acids, so we wouldn't consider it the best choice for muscle recovery.

However, collagen is rich in amino acids that benefit joint health, skin elasticity, and overall connective tissue strength. All of these things are important for those engaged in intense physical activity.

As long as you get most of your protein from a complete source (such as whey protein powder or whole foods), a quality collagen protein is an excellent supplement to consume daily. It helps you reach your protein goals while offering unique benefits that other protein sources cannot.

Best Protein for Muscle Recovery

The most important thing to consider when selecting a protein for muscle recovery is that it is a complete protein source that includes all nine essential amino acids that your body cannot produce on its own and must obtain from food.

Whey protein is often considered the ideal protein for muscle recovery due to its high concentration of all nine of these essential amino acids. In particular, its high amount of leucine, a branched-chain amino acid (BCAA) that plays a crucial role in triggering muscle protein synthesis (the process through which your body repairs and builds muscle fibers, leading to muscle growth.)

Is consuming  a whey protein superior to a whole food protein source? That is heavily debated. Research does indicate that whey protein effectively enhances recovery after resistance training. However, protein supplements should primarily boost your protein intake, not completely replace whole-food protein sources.

When considering whey isolate versus whey concentrate, both forms can support muscle recovery. The primary difference is how quickly they are digested. Whey isolate is digested and absorbed faster than whey concentrate. This makes isolate protein slightly superior to a concentrate protein post-workout when your muscles need a rapid supply of protein to kickstart the recovery process.

Another difference is that whey isolate typically has a higher protein content and fewer carbs and fats, making it a leaner option. On the other hand, whey concentrate, while slightly lower in protein, retains more of the natural nutrients found in whey, making it preferred if you want a more balanced nutrient profile.

It’s a good idea to have both a whey isolate and whey concentrate blend on hand to use when you can’t have or don’t want a whole food protein. Whey isolate when you need a quick hit of protein and whey concentrate when you want a protein that is a bit more filling and takes longer to digest. 

Which is Better: Protein Powder or Protein Bars

As long as the protein bar is made with a quality whey protein, we wouldn't say one is necessarily better than the other. It really depends on your personal preference, how many calories you want to consume, and how full you want to fill. 

For example, whey protein isolate mixed with water is mainly protein with little to no carbs or fat. Most protein bars have a decent amount of fat and carbs. Because protein bars provide a more balanced nutrient profile, most people find them  more filling than protein powder alone. 

That said, some bars marketed as "protein bars" don't have very much protein in them at all (10 grams of protein isn't exactly a protein bar.) If you are going to have a protein bar, ensure the one you choose has balanced macros, such as My Cookie Dealer made with RAW protein. 

How Much Protein Do You Need Daily?

How many grams of protein you need depends on various factors, including your activity level and goals. To get the most accurate number, it's best to work with a nutrition coach. They can better help you determine your minimum protein requirements. 

Generally speaking, for a sedentary person just trying to maintain overall health and meet basic protein needs, the recommended daily allowance for protein is 0.36 grams per pound of body weight per day. 

If you are more active or looking to maintain muscle mass, most studies suggest protein intake be closer to 0.5 to 0.7 grams per pound of body weight per day. If you are hoping to build lean muscle, you will likely need more protein than that. 

How much more? This is a highly debated topic, but most experts agree that if you want to build muscle, you should consume between 0.7-1.5 grams per pound of body weight per day.

For those training frequently, a range of 0.8 to 1.0 grams per pound of body weight per day is likely enough to maximize muscle protein synthesis and recovery. However, if you hit the gym hard most days and have a goal to gain significant muscle mass, you will probably want to consume a minimum of 1.5 grams per pound of body weight per day.

Protein Timing: How to Time Your Protein Intake

We're sure you've seen people say that you have to eat a meal with protein every 2-3 hours if you want the best results. There is no strict rule that you must eat that often. However, there are benefits to giving your body a steady amino acid supply.

Many health experts believe that consistent consumption of protein throughout the day (roughly every 4 hours) can help optimize muscle growth, enhance recovery, reduce hunger, and better support your overall fitness goals.

Here's a short guide to help plan your protein consumption effectively:

Have Protein at Every Meal and Snack

Eating protein consistently throughout the day, ideally every 3 to 4 hours, helps ensure a steady supply of amino acids for your muscles. For most people, this means having protein with breakfast, lunch, and dinner. But don't forget about snacks in between meals. All meals, including snacks, should have a protein source.

Have Protein Pre-Workout

A meal with protein or protein shake about 1-2 hours before your workout can enhance performance and reduce muscle damage. It is typically suggested that you combine protein with carbs before a workout. 

Carbs help provide energy and ensure your muscles are well-fueled, helping to prepare your body to handle the physical stress of the workout and support better recovery. You can do this through a food source or a quality glucose supplement. 

Have Protein Post-Workout

Consuming protein shortly after your workout is crucial for muscle recovery. Aim to eat protein within 30 minutes to an hour after exercising. This helps kickstart muscle protein synthesis and replenish the amino acids used during your workout. 

Fast-digesting proteins like whey isolate are particularly effective, as they quickly provide the quick hit of protein your muscles need to get into recovery mode as soon as possible. Post workout would be another time to consider a fast-acting carbohydrate, such as RAW Fuel. 

Have Protein Before Bed

You might have heard you should "close the kitchen" after dinner. While it is true that eating a big meal close to bedtime is not ideal, eating a serving of protein before bed can actually be beneficial for muscle recovery and especially advantageous for those looking to maximize muscle growth.

Having a slower digesting protein shake (or treat made with protein) about an hour before bed provides a continuous release of amino acids throughout the night, helping to ensure your muscles have the nutrients needed for overnight repair and growth. 

Protein Dosage: How Much Protein Should I Eat Per Meal?

We will go over a few protein myths a little further down, but one protein debate we see discussed a lot is that your body can only absorb up to a certain amount of protein per meal. The idea that you can only absorb a specific amount of protein per meal is mainly a myth. You absorb nearly all the protein you eat. The question is whether or not it is used for anabolism.

Most research shows the "anabolic cap" is 20-30g of protein per meal. However, a more recent study found that the magnitude and duration of the anabolic response to protein ingestion does not have an upper limit, showing that 100g of protein produced significantly more muscle protein synthesis compared to 25g of protein.

Bottom line? While there might be an optimal amount of protein for stimulating muscle protein synthesis per meal, your body can still utilize any "extra" protein; it's not simply wasted. How much can be used for muscle protein synthesis is what seems to be debatable and depends heavily on whether or not you trained or were at rest before consumption. 

While it might be more beneficial to have higher servings of protein post-workout, the most important thing is hitting your daily protein goals. Figure out how many grams of protein you need to eat daily and then aim to spread it out fairly evenly across meals, with your highest protein intake being pre and post-workout. 

Common Protein Supplement Myths

We just touched on a debatable myth (that your body can only absorb a certain amount of protein per meal), but there are plenty of other myths about protein powder supplements that simply are not true.

Here are 10 of the top protein supplement myths that are frequently debated:

Myth #1: Protein Supplements Are Only for Bodybuilders

Some assume protein supplements are only necessary for bodybuilders or serious athletes. In reality, protein supplements are a convenient and versatile protein source that can benefit anyone looking to ensure they are eating enough protein. They are also excellent for people who want more variety in their diet and are frequently on-the-go. 

Myth #2: Protein Powders Are Only for Men

Another myth is that protein powders are only for men looking to pack on pounds of muscle mass. In reality, males and females can benefit from protein powders equally. No matter your gender or health and fitness goals, protein is essential for everyone, and protein supplements are an excellent way to ensure you are consuming enough protein. 

Myth #3: All Protein Powders Are the Same

While they might have many similarities, protein supplements are not all the same. Different types of protein powders, such as whey, casein, soy, pea, and collagen, all have different absorption rates, amino acid profiles, and benefits. For example, whey protein is quickly absorbed and is ideal for post-workout recovery, while casein is slowly digested, making it a good option before bed.

Additionally, all  brands of protein powder are not the same.  It is important to ensure that the protein you select is made with clean ingredients and comes from a reputable manufacturer.

Look for brands that undergo third-party testing to verify the purity and potency of their products. This helps to ensure that you're not consuming harmful additives, fillers, or contaminants and that you're getting the full benefits of the protein you're paying for.

RAW Nutrition protein supplements are trusted by top athletes for good reason. Our supplements are all expertly crafted and made with the purest ingredients available in the industry. Each batch is also tested by Informed Sport.

Myth #4: More Protein Means More Muscle

While protein is essential for muscle growth, simply consuming more protein won't automatically lead to muscle gains. Muscle building requires resistance training and adequate overall nutrition, including sufficient carbohydrates and healthy fats. Excess protein without the necessary stimulus (like weight training) will not result in significant muscle gains.

Myth #5: Animal-Based Protein is Superior to Plant-Based Protein 

There's a common misconception that plant-based proteins aren't "as good" as animal-based proteins because they may not contain all nine essential amino acids in the same proportions as animal-based proteins.

It's true that many plant-based proteins are not complete proteins. However, some vegan proteins, like RAW Vegan, combine different plant protein sources, meaning you get a complete amino acid profile that is just as effective for muscle growth and recovery.

As long as the plant-based protein you choose provides a complete amino acid profile, it should be just as beneficial for muscle growth as an animal-based protein. 

Myth #6: Protein Powders Are Unnatural and Processed

Some think protein powder supplements are "unnatural," heavily processed, and/or contain harmful chemicals, ingredients, or contaminants. In reality, high-quality protein powders typically contain few additives and preservatives and can be a healthy and convenient way to meet your protein needs.

Quality protein powder supplements are derived from natural sources like milk, eggs, or plants, and any processing is primarily to remove unwanted components (like fats and carbohydrates), concentrate the protein, and ensure the product is safe and stable for consumption. 

So yes, protein powders do go through processing to concentrate the protein, but that does not mean they are unnatural. Not all processed foods are unhealthy. The processing involved in making these supplements is similar to how foods like yogurt or tofu are made, and it does not make protein powders unhealthy or unnatural. 

As long as you choose a high-quality protein made by a reputable brand that uses minimal processing, clean ingredients, and adheres to quality standards, protein supplements are a safe, effective, and "natural" way to supplement your diet.

Myth #7: Protein Powders Cause Digestive Issues

Some people experience bloating, gas, or other digestive problems after consuming certain protein powder supplements. However, any GI discomfort is likely because they are consuming a low-quality protein supplement or a type of protein that simply doesn't "agree" with their digestive system. 

If you choose a whey or casein and are sensitive to dairy, the lactose in the protein is likely the issue. Try a Vegan protein or a whey isolate where most of the lactose is removed. 

Also, many protein brands use high-temperature processing. When proteins are exposed to high heat, they can denature, making them harder for the body to digest and absorb, which may cause discomfort or bloating. Additionally, this process can destroy beneficial enzymes that aid in digestion, further complicating the breakdown of proteins. Choosing a high-quality protein from a quality source should eliminate GI issues. 

Myth #8: Protein Powders Are Just an Expensive Marketing Gimmick

While it's true that whole foods are a great source of protein, protein powders are far from a gimmick. They offer a convenient and effective way to meet your protein needs, especially for those with busy lifestyles, increased protein requirements, or dietary restrictions.

Furthermore, when you break down the cost per serving, protein supplements can actually be less expensive than quality lean meat, eggs, or dairy. 

Myth #9: Protein Supplements Taste Bad 

This is TRUE for many brands. Some are chalky and downright disgusting. But to say that ALL protein supplements taste bad is certainly not true. There are many protein supplements that taste so good you will have a hard time not wanting them at every meal! 

A great example is RAW protein. Our sport-certified grass-fed micro-filtered isolate protein comes in four flavors, RAW Vegan comes in five, and we have a variety of other protein supplements— that all taste amazing! 

For more tips on how to make your protein supplements taste great, check out “Mastering the Taste: How to Make Your Protein Powder Delicious.”

Myth #10: Cooking Protein Powder Destroys It

Much of the confusion with this myth likely comes from the verbiage used. Destroy, no. Denature, yes. There is a big difference. Let us explain! 

When you use protein powder to make something like cookies, waffles, or protein oatmeal, the heat does not “destroy” the protein powder. Protein powder is no different from chicken or any other food you bake or microwave. When you heat up these foods (sometimes even to the point it is dehydrated, like jerky), it doesn’t destroy the protein. Protein powder is no different. Protein powder is not destroyed when heated. 

Now, cooking protein powder does denature it, as in, the structure changes when the protein powder is heated. But the same thing happens to other foods you heat. This is not a bad thing.  The structure changing does not mean its nutritional value has changed. If your protein powder is 130 calories per serving with 26 grams of protein, it will be exactly that, even if you expose it to heat. 

So go ahead and use your protein powder to whip up some CBUM protein pancakes, vegan protein brownies, or baked oatmeal –  you are not losing any nutritional value.

Conclusion

If you want to maximize muscle growth, you've gotta prioritize protein. Whether it's due to convenience, because you just can't fathom choking down another chicken breast, or you don't eat meat and struggle to eat enough protein-- a protein supplement is a practical solution. 

Protein powders not only offer a quick and easy way to hit your daily protein goals, but they are also versatile and can be tailored to your specific needs—whether it's a vegan blend for those with dietary restrictions, a fast-absorbing whey isolate post-workout or a collagen boost for joint health. 

Incorporating the right protein supplements can help maximize muscle growth and ensure you get the most out of your workouts. Feel free to reach out if you need help determining which protein supplement is best for you! Our team would love to help you!