Protein to build muscle in the format that suits you: 400 g whey in chocolate or vanilla, ready-to-drink shakes, bars and a vegan yeast protein. Each product page states how many grams a serving has, which is what is worth comparing.
Do you take protein at home after training? The whey tub gives more than a dozen servings. In a hurry? The 20 g shake comes ready and the bars fit in your backpack. If you train strength, also look at creatine.
JustLoading own brand, with the composition, the amino acids and the allergens complete on each product page.
Protein to build muscle helps you reach your daily amount when food falls short. Here you have 400 g whey, ready-to-drink shakes, bars and a vegan option, with the grams per serving stated on each product page.
See the proteinsChocolate and vanilla, with over a dozen servings per tub
20 g of protein in each 225 ml shake
Yeast protein, with 19.5 g per 27 g serving
Amino acids, allergens and full nutrition table on the product page
The format depends on when in the day you fall short of grams.
The 400 g whey is the at-home option. 30 g in 150 ml of water give 22.4 g of protein in chocolate or 23.4 g in vanilla, with about 121 kcal. It also mixes with milk or plant-based drink.
The 225 ml shake is drunk cold with no preparation: 20 g of protein and 137 kcal for the chocolate one, which also has less than 0.01% lactose. It fits in the gym bag or on your desk at work.
In most protein bars each unit gives between 9 and 17 g of protein, depending on size. There are dark chocolate, coffee, cookie cream and stracciatella, and a vegan one with soy, pea and pumpkin protein.
Yeast protein is vegan: 90% of the product is yeast protein and each 27 g serving gives 19.5 g. If you have a milk allergy, check the product page, which warns of possible traces.
All of them add to your daily protein amount. What changes is convenience, serving size and where you will take it.
It has 20 g of protein in 225 ml, with no preparation, and the chocolate one has no appreciable lactose. It is the format for the car, the locker room or the office.
A 400 g tub gives more than a dozen 30 g servings, with 22.4 or 23.4 g of protein each. It is the most flexible format: water, milk, plant-based drink or your breakfast smoothie.
Almost all land between 9 and 17 g of protein per unit. They need no fridge or preparation, and work as a snack when a meal runs late.
The product page data you can use to compare any protein with the one you already take.
Compare protein per serving. The chocolate whey has 74.8 g per 100 g, but you take 30 g, and that is 22.4 g.
To make protein claims, the product must be at least a source of protein: 12% of its energy comes from it. At 20% it is high protein. In a 30 g whey serving, the 22.4 g of protein are over 70% of its 121 kcal.
The whey table includes the nine essential amino acids. A chocolate serving has 2.5 g of leucine, and a vanilla one, 2.7 g.
The whey is milk protein, contains soy lecithin and is sweetened with sucralose. It does not declare lactose content. If you avoid it, the chocolate shake has under 0.01%.
Protein does not cover every goal. These entries fill in what it lacks.
Creatine adds 3 g a day, the amount behind its claim for successive bursts of short-term, high intensity exercise. There is a whey with 15.3 g of protein and 3 g of creatine per 23 g serving, and a bar with 12 g of protein and 3 g of creatine. With either, do not add more creatine.
Protein alone does not refill glycogen. After a long effort, the authorized claim says carbohydrates contribute to the recovery of normal muscle function, at about 4 g per kilo of body weight in the following hours. We cover it under recovery.
Peanut powder has 50 g of protein per 100 g and goes into pancakes, yogurt and shakes. On the blog you have four recipes for protein pancakes.
Tip: spread protein over three or four servings of 20 to 40 g and do not count the minutes after training. The window lasts several hours and the daily total matters more. What to eat after the session is in what to eat after the gym.
If you train strength, between 1.4 and 2.0 g per kilo of body weight a day according to the ISSN (International Society of Sports Nutrition). The EFSA reference intake for the general adult population is 0.83 g per kilo. At 75 kg that is 105 to 150 g a day; subtract what you eat and cover the gap with servings of 20 to 40 g.
Whey is the most common: it is milk protein, has the nine essential amino acids and dissolves well. Yeast protein is the vegan alternative. With your daily amount covered and a product that is at least a source of protein, choosing comes down to taste and tolerance.
Whenever suits you best: after training, at breakfast or between meals. The daily total matters more than the exact time, and the window after training lasts several hours. Taking it before or after speeds nothing up if you do not reach your daily amount or train with progression.
Protein alone does not make you gain weight; that depends on total calories. A serving of whey with water has about 121 kcal. To gain weight, mix it with milk or pair it with a meal of carbohydrates and fats, and train strength so the gain is muscle mass.
No protein has an authorized claim about body fat or a lower body weight. One does exist for the maintenance of muscle mass. On a lower-calorie diet, keeping protein high and continuing to train strength is how you avoid losing muscle along the way.
Yes. Yeast protein gives 19.5 g per 27 g serving and is vegan. Among the bars there is a vegan one with soy, pea and pumpkin protein, with 13 g per 40 g unit. Both contain fiber, and the protein content is checked on the product page.
Yes. Authorized claims about protein do not distinguish by sex or age: protein contributes to a growth in muscle mass and to the maintenance of muscle mass. What changes is the amount, which is adjusted to weight and training. After 40, what counts is continuing to train strength.
The 400 g whey comes in chocolate and vanilla, and another one with creatine comes in cookie flavor. The ready shakes are chocolate and cookie. The bars come in dark chocolate, coffee latte, cookie cream, brownie, stracciatella, choco hazelnut, nuts and pistachio.
For muscle mass, protein: it is the one with that authorized claim. Creatine has one for successive bursts of short-term, high intensity exercise at 3 g a day, and they can be taken together. The full comparison is on choose your goal.
