Sport What proteins to build muscle

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Darren

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I am looking to build muscle as I am a 400m runner and need more power and strength. However I am not sure what protein I need, there are so many things on the market; creatine, whey, the different amino acids- which is best? What are the benefits and consequences of each one.

Thanks for your help.

Daz
 
Creatine isn't really a protein, per say.
Go with a Whey protein isolate, which is pretty much your basic protein powder (EAS, Isopure, Muscletech, etc).

If you're male, avoid anything with Soy protein, it'll give you a bloated feeling.

Creatine is something you could add to your protein, but it's primary use is to increase muscle volume, for people into weight training.

Glutamine (another amino acid) would be a better amino to focus on, IF you want. It helps with muscle recovery.
 
first make sure you have good sources of protein in your diet: chicken, lean red meat, fish, cottage cheese, milk, eggs, etc

if you have trouble eating enough, a powder can come in handy. i'm partial to whey around a workout and a good milk/egg blend if needed during the day. :)
 
whey during the day isn't bad either. you can slow it's digestion by eating complex carbs, fiber and some healthy fats (peanut butter, or mix a tablespoon of flax seed oil into your whey shake)
 
i wouldnt recommend creatine for a 400m runner.

one reason you want to avoid soy: it raises estrogen levels. no good.
 
malkore said:
whey during the day isn't bad either. you can slow it's digestion by eating complex carbs, fiber and some healthy fats (peanut butter, or mix a tablespoon of flax seed oil into your whey shake)
Click to expand...
i'm down with that

i think that means, yes i agree with what you're saying. :p
 
Is whey the best option for women as well? I'm not involved in any organized sports or anything but I'd like to lose a small amount of flab (not even 5 lbs) and build muscle in its place.
 
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IMO whey, milk or egg are all fine choices for anyone. you can find products with all 3 combined. :)
 
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