Anybody who's read just one of the many fitness and bodybuilding magazines out there could be forgiven for thinking that in order for a skinny guy to build muscle mass and gain weight he needs to take an endless amount of the latest shakes, powders and pills.
This of course is nonsense...gaining lean muscle is about quality nutrition and appropriate training. Skinny guys CAN build muscle without the need for supplements it just takes longer and is more complicated.
Powder Protein
If you're looking for the right kind of protein powder for skinny guys to help improve the efficiency of your workouts then follow the brief guide below to help you choose.
Do Protein Powders Work?
The most common question skinny guys have regarding protein shakes is whether they even work or are just a scam to get your hard-earned money. Protein supplements are just a convenient way to consume larger amounts of protein in a form that is easy to prepare and easily and quickly absorbed by the body.
Protein powders can definitely help you to build muscle because it is really the protein that is required by your muscles...in other words there is no magic contained within the powder, it is just the protein and the ability for it be absorbed quickly by the body.
Since the absorption rate into the body of protein supplements is much faster than whole food they make great pre-, post-, or during-workout "meals" as your body needs the protein and energy more at this point than at any other.
Let me stress...protein shakes are not the silver-bullet that some folks would have you believe, but they are certainly a great way to achieve your nutrition goals.
The key is getting your nutrition right in the first place and then using protein powders to "supplement" your diet.
Why Quality Is So Important
The efficiency of a protein powder depends largely on its quality. No protein powders are created equal and so choosing the best quality is exceedingly important. Many manufacturers unfortunately produce sub-par powders, so it's good that you know how to separate the wheat from the chaff.
A good quality protein powder will be made primarily from protein isolates instead of concentrates. Isolates are the purer form of protein and cost more to produce, so be wary of brands that are marketed as isolates but only contain a very small amount compared to a lot of cheaper concentrate.
Aim for powders that contain around 80-90% protein per serving (around 25 grams of protein per 30g serving). Watch out for any powders that contain lots of other fillers that can reduce your protein intake and jeopardise your nutrition plan.
Also, avoid any that have too much sucrose, aspartame, brown rice syrup and other artificial sweeteners and flavourings. These are low quality refined and processed carbs and will compromise your nutrition plan.
How Often Should I Take Them?
In an ideal world you wouldn't require a protein powder since all your nutrition can be got from whole food. But since I'm assuming you don't have a full-time chef at home to constantly cook for you, then a protein shake will come on handy.
I recommend using protein powders once or twice per day, and no more than that. For best results use before, after or during your workouts. This can count as one of your six daily meals...but avoid using protein powders for more than one meal replacement during your day.
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Dec 03, 2011 13:57:29
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