The Best Protein Powders Of 2019 – Let’s Build Muscles!
Training for some time, you need a meal replacement, you want a faster recovery after training and you have decided to buy a protein.
The next question is – which protein to choose? From so many manufacturers, types, tastes … which protein is the best? What should you pay attention to?
My goal here is to show you the best protein powders, which some of them I personally used and believe if you really want muscles, you will like them!
The supplements have a lot, and the protein is one of the most sought-after supplements among both recreational and professional athletes.
It is known that trainees have an increased need for protein intake.
Often, it is not easy to do this simply through food, because it would be necessary to bring in large quantities of foods predominantly of animal origin, which is very burdensome for the stomach, and also carries with it a certain amount of (bad) fat.
On the other hand, it takes more hours for absorption and for the body to get what it needs.
Proteins are a building material in our body, as well as a building material for our muscles. Therefore, if you want to build a larger muscle mass or just to maintain the existing weight and even lose weight – the protein supplement will fit perfectly.
I recommend that you consume the protein after the training, when it is most needed for the body, preferably with water so that milk digestion cannot be complicated.
During the day, you can have an additional protein meal or a possible meal replacement. For those who want to increase the existing weight, protein shake would only be an additional meal, while for those on a diet, protein can be a substitute for a meal.
Top 12 Protein Powders
1. Optimum Nutrition, Creatine Powder
2. Pure Beta-Alanine Capsules
3. Whey Protein
4. Glutamine Powder
5. BCAA Powder
7. ZMA Powder
9. ISO Whey Zero
10. ISO 100 Whey Protein
11.Zero ISO Great Whey Protein
12. NutraBio 100% Whey Isolate
1. Optimum Nutrition, Creatine Powder
Creatine is a substance that is found in our muscle cells, primarily around skeletal muscles, where about 95% of body creatine can be found.
The remainder is distributed in the body. This naturally occurring metabolite is made in the form of creatine monohydrate for use as a supplement. It is used for cellular energy and modulation.
All benefits of creatine supplementation:
- Extreme increase in pure muscle mass
- Increase in cell volume
- Faster recovery after training
- Increased glycogen synthesis
- Increasing muscle performance
Athletes usually use creatine when it comes to strength training and great muscles.
For the simple reason that creatine gives you a lot of strength and muscle mass.
When the creatine is stopped, the amount of creatine decreases during 3-4 weeks, i.e. returns to normal.
Recommended dosage: 5-10 grams. Take 5 grams before training with (pre-workout) supplements and another 5 grams after training is recommended with simple carbohydrates.
When you do not practice, I recommend 5 g of an empty stomach and another 5 g during the day.
2. Pure Beta-Alanine Capsules
This is a naturally occurring non-essential amino acid that comes into the body through foods rich in proteins such as, for example, poultry, veal, etc. The way Beta-alanine works is its ability to increase the amount of intramuscular carnosine.
This rapid increase in carnosine levels is due to beta-alanine, with an increase of over 60% in only 4 weeks.
This is important because, during the high intensity of exercise, our body accumulates a large amount of hydrogen that causes our pH to begin to fall (whereby we become acid).
This acidification (lactic acid) can cause more serious tiredness, reduce muscle performance and exclude a neuronal drive that can impair the body’s muscle performance.
By maintaining an elevated level of carnosine through the input of beta-alanine, each bodybuilder can reduce the build-up of hydrogen, thus delaying muscle fatigue.
Additional benefits of Beta-alanine supplements.
- Increased endurance
- Improved power
- Reduction of muscle inflammation
- Works in synergy with creatine
- Improved performance for athletes regardless of whether they are durable or intentional
Recommended dosage: 2-3 grams as a pre-workout is sufficient for almost anyone and should be added 2-3 grams after training to speed up the recovery process.
3. Whey Protein
It has already been scientifically proven that all athletes can enhance pure muscle mass, strength and performance by supplementing high-quality whey protein.
Whey is usually used before and after activity (training) to achieve the fastest and most optimal recovery.
Whether you want to lose weight or gain new muscle, it’s important to use a high-quality whey protein with natural weight training to help you gain weight or lose fat deposits.
See some of its major benefits:
- FAST ABSORPTION: Athletes no matter what sport they are dealing with, can use whey protein to save time and to get fast delivery of quality nutrients. For the reason that these supplements contain a large number of vitamins and minerals that are not available in sufficient quantities in daily rations, they make perfect nutritional supplements.
- IMPROVED MUSCLE REGENERATION: After the end of a strenuous exercise, the body begins with the recovery process. In order for this recovery to be possible, the body needs adequate nutrition. The protein belongs to this category and is necessary for the construction and recovery of muscles. By consuming the protein shake immediately after training, the accelerated recovery of muscles is activated.
- NATURAL APPETITE SUPPRESSION: Consuming a higher amount of protein can reduce hunger and thus help keep a low-calorie diet without starvation and starvation. Protein shakes and supplements can be used as a substitute for meals or as a snack between meals.
- AMINO ACID: Our body needs a substantial amount of high-quality proteins and amino acids to function. Whey protein supplements contain very high amino acid concentrations that provide protein synthesis support.
- IMPROVED METABOLISM: Consuming large amounts of protein is fuel for our body. When consumed during the day, it serves as a great source of energy to maintain a fast metabolism. With improved metabolism, you get more calories and reduced hunger.
Recommended dosage: Consume 30-40 grams of whey protein before and after training, but it is also a great way to enter the required amount of protein when food is not an option.
Use 1-2 measures at once (after training) and the daily dose should be 4 measures within 24 hours, the recommended daily dose can be exceeded without any side effects!
4. Glutamine Powder
Glutamine is known for its ability to slow down the breakdown of muscle fibers during intense training which naturally leads to increased strength and endurance.
Those who train with weight after a while will find that they can train more often and longer. By muscle overpowering, of course, there is an increase in pure muscle mass and strength.
Glutamine also has many other benefits when taken in sufficient amounts (in the form of supplements):
- Preserving muscle tissue allows your body to melt even more fatty deposits – making less fat deposits that make your metabolism much more effective. When training to reduce fat deposits, the body also destroys and cleans muscles, therefore it is extremely important to use glutamine to reduce the process.
- Glutamine has shown positive results when it comes to improving the immune system in all people who have used this supplement. When you work hard, you expose your body to additional stress, which ultimately leads to (if you do not eat well and do not take supplements) to a serious drop in immunity.
- Glutamine is an excellent supplement without any doubt, and it is precise with the god of its ability to increase the secretion of growth hormone! This is most important for those who want pure muscle mass, studies show that only 2 grams can increase the secretion of growth hormone.
- Muscle tissues require nitrogen, and glutamine supplements (L-glutamine) are made of 20% nitrogen, making it an excellent source of nitrogen. When used with other supplementation supplements such as whey protein and creatine, there is visible progression.
Recommended dosage: 5 grams per empty stomach, 5 grams after training and 5 grams before training.
5. BCAA Powder
Another very important supplement that almost all professional trainers recommend is popular BCAA. You need to use BCAA to raise your progress to a new level.
Of the 21 amino acids in the body, 3 carry the name BCAA: leucine, isoleucine and valine. These are the main elements of the protein and combine about 30% of the skeletal muscles in the body.
The body uses BCAA to help the muscles recover. Like whey protein, BCAA brings nutrients to the muscles to feed the muscle tissue and thus improve the recovery time and the quality of the same.
The body will spend BCAA supplies during training so that by taking BCAA supplements you can restore nutrients lost during intense training.
This supplement also reduces muscle pain in inflammation and also improves metabolic recovery.
Scientific studies have shown that BCAA significantly helps muscles in durability and intensity. And especially when it comes to running (marathons) or swimming.
Recommended dosage: 3-5 grams per empty stomach and 3-5 grams before and after training.
Carnosine is a substance consisting of two amino acids (histidine and beta-alanine). Complex acts as an antioxidant, which combats free radicals and prevents them from damaging the body.
This substance is naturally found in your body, it is present in muscles, especially in high-speed muscle fibers type II, heart and brain.
Carnosine helps stabilize the muscular pH, absorbs the protons of hydrogen released and accumulates in muscle fibers during training, prevents the formation of lactic acid, and greatly stimulates regeneration, thereby preventing unwanted muscle inflammation.
One of the important characteristics of carnosine for each athlete is its ability to regulate the pH and high levels of lactic acid in the muscles.
In the acidic environment, the ability to contract muscle fibers, endurance and strength decrease.
Carnosine is a high-buffering substance with the ability to protect cells from oxidative stress, and its probably the most important “mysterious” feature is the prolongation of the normal functioning of damaged cells, sentenced to death.
Carnosine studies have shown that carnosine is responsible for 30% regulatory and regenerative capacity in the body.
It was found that after its cosmetics, the lactic acid reduction is almost instant, muscles are rapidly regenerating and continue to work without signs of fatigue.
According to these studies, the increased concentration of carnosine increases the buffer capacity, which results in improved performance, subsequent fatigue and delayed exhaustion.
Carnosine significantly contributes to the physicochemical balance of acidity (buffering), in skeletal muscles, which maintains the acid-base balance during intense muscle work, where H + ions are extracted, produced by the accumulation of lactic acid.
This significantly increases the acidity in the muscles, which causes muscle fatigue, reduces strength and endurance, along with slow recovery.
Carnosine prevents unwanted muscle fatigue, which leads to sustained and sustained training. More carnosine means more energy, more power, and greater muscle performance.
7. ZMA Protein Powder
ZMA complex is an essential minerally-vitamin combination containing zinc, magnesium and B6. The ZMA is a very popular supplement among athletes (endurance and strength sports) as well as among bodybuilders.
ZMA is a supplement that can raise zinc and magnesium levels, natural secretion of anabolic hormones (IGF-1 and free testosterone), can improve strength and ensure that zinc and magnesium reserves are not discharged during intensive training.
It consists of a special mixture of ingredients that are important for vital biochemical processes: Zinc (30 mg), Magnesium (450 mg) and Vitamin B6 (11 mg).
What are the effects of ZMA?
- maintenance of normal testosterone levels
- regulation of hormonal activity
- reproductive health and the effects of infertility
- contributes to normal protein synthesis and metabolism of carbohydrates (macronutrients)
- contributes to the metabolism of fatty acids, acid-base metabolism, electrolyte balance
- supports the normal function of the nervous system – transmission of nerve impulses and muscle contractions, including the heart muscle
- reduces fatigue and improves sleep quality
- contributes to normal cognitive and psychological functions
- contributes to the function of the immune system
- contributes to the preservation of the health of the eyes, bones, hair, nails, skin, teeth
- plays a role in the processes of cell division, normal DNA synthesis, the formation of red blood cells
- protects cells against oxidative stress (antioxidant effect)
ZMA, as a supplement, is very safe and has no side effects. Of course, if you already take a multivitamin-mineral complex containing zinc, you should know that consuming too much zinc can increase levels of LDL cholesterol – bad cholesterol and can lead to a copper deficit.
The excessive amount of zinc interferes with the absorption of copper, which plays an important role in the immune function, the function of white blood cells, the production of red blood cells, collagen synthesis, bone health, and the nervous system.
8. Casein – Muscles Love It
Casein is a slow-release protein, the time it takes to absorb it is more time-consuming, which is extremely long compared to other protein sources such as whey protein.
The release of amino acids is very slow and gradual and can, therefore, be used by the body very efficiently. Also, it maintains the highest level of glutamine in the muscles, it has a beneficial effect on the immune system.
It helps to maintain muscle mass, it is a favorite “night” protein and is one of the most popular proteins among bodybuilders and other athletes.
It can also be used by people who want to lose weight, or to reduce the body fat percentage, because it’s a protein that keeps you long for a while, and is very tasty, and at the same time, it helps to maintain muscle mass.
It is best to take it before bedtime, and/or between meals if there is a large gap between the two meals.
Casein is the basic building protein of milk that makes up 80% of all its proteins, while the milk protein (whey) makes up 20%.
Milk contains about 3-3.5% (30-35 g / l) of protein, which makes up about 28% of dry matter.
This suggests that milk is rich in proteins, but the consumption of milk means also the intake of lactose and milk fats that fall into the category of bad, saturated fats, which is what we want to avoid.
Casein is a complete protein because it contains all the amino acids that enter the protein. It is important to understand the difference between the total protein and its biological value, which depends on the ratio and representation of particular amino acids in it.
Casein contains relatively large amounts of glutamic acid and proline, it also contains significant amounts of leucine, lysine, valine and aspartic acid.
9. ISO Whey Zero
- Made from the purest microfiltered whey protein isolate
- It helps build a clean muscle mass and prevents muscle breakdown
- No aspartame
- No lactose
- Fast absorption
Iso Whey Zero is made from the purest microfiltered whey protein isolate. High biological value and very fast absorption make the Iso Whey Zero an absolutely unique product.
Iso Whey Zero does not contain saturated fat and sugar. There are no useless, but also hidden ingredients, which could be deposited as body fat.
It contains 21g protein per portion, has a high content of BCAA (branched chain amino acid), EAA (essential amino acids) and L-Glutamine – the most important amino acid for building a clean muscle mass.
Recommended Use: Mix one portion (25 g) with 200 ml of water or skim milk.
It is recommended to consume protein after training with water, and can additionally be taken during the day, depending on the total daily intake of the protein through the diet, preferably in the morning or between meals. Prepare immediately before consumption.
Packaging: 500 g (20 portions). One portion contains 25 g (one dish).
It is not recommended for people under the age of 18.
10. ISO 100 Whey Protein
- nutrition supplement based on whey protein isolates, with sweeteners
- rapid absorption
- more effective recovery after intense training
- prevent muscle breakdown and support muscle building
- great tastes
ISO-100 contains whey proteins, processed to the perfection, as indicated by a high degree of hydrolysis, which shows that the particles of this protein powder are fragmented as well as the peptide bonds of the proteins that make it and are immediately absorbed after ingestion and reach the muscle in record time.
Dymatize ISO-100 is perfectly instantiated (it is easily soluble in water). Detailed treatment of Dymatize protein isolate protein from whey provides instant solubility in its true form.
In production, it has gone through no less than 5 steps of quality control.
We know that maximum protein utilization is essential to help muscles recover and maintain a positive balance of nitrogens, which is critical during and after a period of intensive training. There is no higher standard of protein than ISO-100 so be sure to keep your muscles to their ultimate capabilities!
Method of administration: add 1 (32 g) powder in 240 ml of water, milk or potion of your choice and mix well. Consume once or twice a day, before or after a strenuous exercise or at any time during the day.
Warning: It is not recommended for people who are hypersensitive to milk and soybean proteins, but not in people with kidney and liver problems. The recommended daily dose should not be exceeded.
11. Zero ISO Great Whey Protein
- whey protein isolate
- 0% of fat
- 0 percent of carbohydrates
- 20 grams of protein per portion
- without lactose
- without cholesterol
Iso Great is an excellent supplement for anyone who wants to build a clean muscle mass. It is extremely suitable for exercise exercises based on low carbohydrate intake. With its excellent composition, it will contribute to making your training more intense, and the break better.
Some supplements manufacturers play marketing games with percent whey protein and many counts on average 5% (moisture content) that is naturally present in protein powder, but which can be dried in the lab, claiming that the protein concentration is about 5% higher than you really are for customers.
However, Iso Great is a whey protein that is really over 90%, so you get the pure protein that is actually 90% protein!
In addition, Iso Great has zero fat and zero carbohydrates (sugar), which means there is no lactose or cholesterol.
It is a high-quality whey protein isolate – produced at low temperatures and pressure, using ultra fit and microfiltration techniques – providing our body with all the important amino acids and biologically active micro-fractions of proteins including beta-lactoglobulin, alpha-lactalbumin, immunoglobulin G, lactoferrin and others.
This protein contributes to the maintenance and growth of muscle mass as well as the maintenance of bone health.
This protein is easily soluble and excellent, so you can enjoy a quality meal every day.
Method of administration: mix one portion (22 g = 1/2 doses) with 250 ml of liquid and make a shake. Prepare just before consuming! During the day, 1-3 portions can be consumed.
12. NutraBio 100% Whey Protein Isolate
- 80% pure whey protein isolate
- without lactose, with minimum fat and sugar
- maximum rapid absorption
- ideal for consuming after training
Scientists have designed NutraBio 100% Whey Isolate to satisfy two main goals that consumers look at when selecting protein products: supply muscle with high-quality protein, preferably with a delicate taste, and maximize anabolism – protein synthesis in muscle cells.
The preparation intended for both recreational and top sportsmen exclusively contains only isolate of whey protein from the highest purity. The product is characterized by a low concentration of sugar, fat, and lactose.
100% Whey Isolate has pronounced functions of muscle tissue protection from degradation and strongly influences the enhanced buildup of muscle mass of high expression.
There is no lactose in it, so there is no fear of intumescence. On the other hand, the presence of immunological substances (immunoglobins) is higher even in relation to other high-quality protein products, since special attention is paid to their preservation. The preparation is instantly dissolved (no blender or mixer is needed) and is a first-class flavor.
Recommended Use: Mix the contents of one dosing scoop with 2-3 dl of water or skim milk and consume after training, and additionally during the day depending on the need (total daily intake of protein), 1-2 times, preferably in the morning or between meals.
My Final Word
You should know that results can always be achieved without add-ons, but the process itself will always be considerably slower.
My advice is to bring your diet to perfection first and foremost. Then, if you decide to take the supplements that I recommend, you will surely see you much better and faster results.
Of course, the results that will get you to vary from person to person, because of the intensity of exercise, age, genetics and the length of training itself.
If your diet is working and working with the highest intensity, it will surely bring you to a new level. When you are looking for supplements that really work you should definitely consume the listed ones: whey, bcaa, creatine, glutamine and beta alanine.
Feel free to leave a comment below, I would be happy to hear your results, or if you have some doubts just ask!
The FAQ (Frequently Asked Questions)
1. Proteins – what they serve and how they work on the body?
Proteins are made up of amino acids. In nature, we also find those whose composition enters, even several tens or hundreds of amino acids.
Proteins are part of all muscles of bones, skin, internal organs, etc., regulate the activity of cells, and the speed of all biochemical reactions, they also have a protective and transport role, but, of course, what is most important to us is their material role.
Due to all this, it is necessary to provide the body with a sufficient amount of protein. For our body are 23 amino acids. From them, the body can produce 15 so-called non-essential, and the remaining 8 – which we call essential – the body must be fed through food.
2. The difference between Whey concentrates, whey isolates and whey hydrolysates?
- Whey protein concentrate has from 65% to 85% of pure whey protein, the residue is carbohydrates and fats, flavors. It’s a great source of protein and has a much lower price compared to whey protein isolate. People who are lactose intolerant must avoid it because they contain lactose.
- Whey protein isolate has over 85% pure whey protein, generally about 90%. This protein is virtually free of carbohydrates and fats, it is excellent for a pre-competition period where strict care is taken of the carbohydrate and fat intake.
- Whey hydrolyzate is the most expensive protein because the technological process of its production is significantly more complex and it represents a whey protein that is decomposed into finer peptide chains, which breaks up very quickly and in very short period supplies the body with amino acids, it is excellent, even within training with a certain amount of carbohydrates hydrate. It belongs to the most expensive variants of whey protein.
3. The difference between whey proteins and powdered whey, i.e. liquid whey?
Powdered powder (can be purchased at health food stores) is obtained by the conventional high-temperature dehydration process where partial protein denaturation occurs and consequently, it’s biological value decreases, so it can not exhibit its positive effects on the building of muscle mass, that is, reparation of organs and other positive functions.
Whey protein powder is derived from a liquid whey with a micro-ultrafiltration process that separates pure protein from excess lactose and fat (unnecessary for most people, especially in this concentration) and at cold temperatures that do not lead to protein destruction.
In this way, you get pure protein without excess fat and carbohydrates, especially positive for people with obesity problems and people seeking to build a clean muscle mass.
4. When is the optimal time of taking Whey protein?
The time taken for whey protein depends on several factors, such as body weight, number of training during the day, number of meals during the day and their schedule, composition, etc.
The optimal time is immediately after getting up with complex carbohydrates (cereals, rice flakes with the addition of milk – if you stand it), and if you are obese differently it is handled. Immediately after training, you should drink protein with water and a certain amount of free carbohydrates – e.g. bananas, which also compensates for a certain deficit of vitamins and minerals.
If taken before bedtime it should be combined with some long-delaying protein-type micellar casein or calcium caseinate. With a shake to drink unsaturated fatty acids e.g. linseed oil, which further prolongs the supply of the body to amino acids long in the night.
Whey protein is prepared with milk or water in a blender or a shaker.
5. What are the effects of whey protein on the body?
First of all, it supplies the body to all essential amino acids (the necessary organism), and participates in the construction of muscle cells in people who are active (athletes, etc.), regenerates organs (for example, in the case of liver disease, whey protein plays a very important role).
Positively affects the immunity due to the specific fractions of proteins it contains (lactoferrin and immunoglobulins …). Due to the ideal composition it can affect weight loss if it changes the evening. In slim persons combined with carbohydrates, it affects weight gain and is an ideal complement to their menu and should in no way be used as a replacement for a meal in such persons.
Whey protein is an ideal supplement to properly balanced diet and should be included in the daily diet, especially those with an increased need for proteins.
6. Does Whey protein damage your body?
Whey protein is a completely natural supplement with no negative or harmful effect on the body. If the composition of the product is analyzed, it would be found that no ingredient is on the unauthorized list.
For our body, 23 amino acids are important, of which organism can produce 15 non-essential, and the remaining 8, which we call essential, must be obtained through food or supplementation-supplements.
7. What before the night’s sleep?
We believe that many of you have posted this question many times to you and have been afraid of muscle degradation just in that period. But there are no reasons for concern because there are supplements, casein proteins, which are real anti-catabolic proteins, and during the night they will lightly release proteins and store your muscles, so the possibility of degradation is reduced to a minimum.
Casein is found in milk, and it is separated from the milk by the ultrafiltration process without the use of chemicals. It forms a gel in the stomach that allows a slower release of amino acids into the bloodstream and for this reason is an excellent choice of protein before sleep.
8. Proteins from other sources
Protein from eggs – Albumin is an egg protein that contains essential nutrients such as niacin, riboflavin, magnesium, sulfur, potassium chloride … As a slow absorption protein, it is ideal for sleeping, just like the protein from milk casein.
If you are a vegetarian or just for some reason you do not like the proteins mentioned above, there is a solution for you, which is a vegetable source of protein – soy protein isolate, excellent for vegetarians or people allergic to animal proteins.
Soy protein – It is a powerful herb containing essential fatty acids, vitamins, minerals and fibers. It contains phytic acid that has antioxidant properties and can help prevent some types of cancer and lower the level of bad fats in your blood.
Isolate protein soybean is a high concentration, high quality, easily and quickly absorbing, non-animal protein source with a large number of important amino acids, including Bcaa and glutamine.
An excellent alternative for people looking for plant protein and for those who want to increase their total protein intake throughout the day. Soy protein has a good effect on human health, primarily women’s health.
It is a complete protein, which means it contains all the important amino acids, which is why it is used by athletes and sports. The content of cholesterol and fat is at a minimum so it fits in the diet. Soya isoflavones are crucial for phytosterol activity.
Together with phytosterols, they reduce bad cholesterol and triglycerides, so they are important for a healthy heart. Isoflavones are also believed to have positive effects on cognitive functions, i.e. improvement of brain functions.
9. Lack of Protein?
A chronic lack of protein in food, and in particular proteins of animal origin, is called Kwashiorkor. It occurs in poor and backward areas where children are immediately deprived of their mother’s milk.
This deficit is often combined with vitamin deficiency. The disease is accompanied by loss of appetite, poor digestion, stagnation in growth and development, hair dispersion (hair becomes copper-red).
Since protein deficiency syndrome can be found even in children who are breastfeeding with milk, it is considered that the quality of the protein injected, that is, the amount of amino acids containing sulfur (methionine) plays a major role in the onset of disease.
10. Excessive protein intake
As with other nutrients, protein surplus in nutrition also contributes to the formation of fat in the body, and besides, food rich in proteins is usually rich in fats.
In addition to excessive protein intake, weight gain, dehydration (when excreted by the kidneys, excess protein retrieves even larger amounts of water), calcium loss (these studies are still ongoing, and excessive amounts of protein are thought to lead to loss of Ca from the bone and the formation of osteoporosis).