Did that make this creatine monohydrate better than regular creatine, or is it all just a bunch of marketing BS?

You’ll find out in the 1st Phorm Micronized Creatine Monohydrate review.

What is 1st Phorm Micronized Creatine Monohydrate?

1st Phorm’s Micronized Creatine Monohydrate is an ultra-pure, pharmaceutical-grade product with no fillers or additives – just pure creatine monohydrate.

The interesting part about this one is that the creatine has been ground down into micronized particles, making them easier to dissolve in water.

That being said, 1st Phorm’s micronized creatine monohydrate will tremendously help you in the gym.

It will help you:

• Increase muscle cell hydration
• Grow lean muscle mass
• Enhance strength and power output
• Improve anaerobic performance
• Help post-workout recovery

Pretty neat, huh?

How Does Micronized Creatine Differ From Regular Creatine Monohydrate?

The particle size is the key difference between micronized creatine and regular creatine monohydrate.

Micronized creatine has smaller particles than regular creatine monohydrate. This makes it easier to dissolve in water and presumably more readily absorbed by the body.

Another notable difference between the two is the reduction in side effects such as bloating or cramps.

That said, as long as you aren’t overdosing (read: loading up) on creatine, you shouldn’t experience any side effects.

Does Micronized Creatine Really Make Much of a Difference?

The effectiveness of micronized creatine and regular creatine monohydrate on strength, endurance, recovery, and muscle growth is absolutely the same.

Neither of these offers an advantage compared to the other one.

That said, if you are looking for convenience and fewer clumps in your daily supplement drink, then micronized creatine is a slightly better pick.

An Overview of 1st Phorm Micronized Creatine Monohydrate

Now, let’s take a look at just what this product offers.

Is 1st Phorm a Reputable Company?

If you value a reputable seller and a reliable company, then 1st Phorm is the brand to go with.

The company has an excellent reputation for quality products and customer service, so you can be sure that you’re getting a great product from a reliable source.

Now, I’m sure some of you are familiar with Andy Frisella, 1st Phorm’s owner, and you might find that to be a minus. However, I don’t really see how personal beliefs and stances could or should affect the quality of this company’s products.

1st Phorm Creatine Ingredients

Creatine monohydrate. Micronized. That’s it.

No additional fillers, additives, or any other ingredients.

Benefits of Taking 1st Phorm Creatine

There are several well-noted, well-documented, research, and science-backed benefits to supplementing with creatine monohydrate. Before I get to those, let’s first see what 1st Phorm’s micronized creatine offers compared to other products on the market.

Easier Dissolution and Digestion

Since the particles of this creatine monohydrate are A LOT smaller, it will be much easier to mix this thing up. I don’t want to say instant dissolution, but it’s pretty darn close. It’s also very easy on the stomach, which leads us to the next benefit.

No Bloating or Cramps

Due to the micronization process, you don’t have to worry about any of the regular side effects (bloating, cramps, etc.) that come with taking creatine monohydrate.

Increased Energy

Just like any other form of creatine, 1st Phorm micronized creatine monohydrate will provide you with an increase in energy when taken. Creatine stimulates the formation of ATP (adenosine triphosphate), the body’s main energy source.

Builds Lean Muscle Mass

Creatine helps build lean muscle – plain and simple. It helps with protein synthesis leading to new muscle fibers being produced, and it also aids in muscle cell volumization, making your muscles appear fuller and stronger.

Helps You Appear Leaner

Since creatine pulls water into the muscles, that results in less water being directly under your skin (subcutaneously). This could help you appear more vascular and allow your skin to sit nicer on the muscles.

1st Phorm Creatine Dosage

Just like your regular creatine monohydrate, the recommended dosage for 1st Phorm is 5 grams a day.

You can find it in both 100 and 50-serving tubs.

Is 1st Phorm Creatine Safe to Take?

My experience with it and the lack of additives or other ingredients suggest that 1st Phorm creatine is perfectly safe to take.

There are countless studies and tons of scientific evidence showing and irrevocably proving the safety of creatine monohydrate – micronized or not.

1st Phorm Creatine Flavor

1st Phorm Creatine powder comes in one flavor – unflavored.

While some may dislike the fact that there’s only one flavor – it helps keep the product simpler.

Also, most gym-goers and athletes prefer their creatine flavorless.

1st Phorm Creatine Price

1st Phorm’s creatine is very decently priced for a micronized creatine monohydrate.

This is a respectable price at just 39 cents per serving, considering you’re paying for a micronized product.

It’s far from the best bang for the buck on the market, but you’ll hardly be breaking the bank if you decide to get this one.

How Does 1st Phorm Micronized Creatine Monohydrate Compare to Other Options?

Now, let’s look at alternatives if you want to explore your options further.

Best Flavored Creatine Option

Transparent Labs Creatine HMB

While I’m definitely not in favor of HMB supplements over regular creatine monohydrate, some of you may want to experiment with some exciting flavors. If that’s the case – this one might be your best option.

You’ll get 5 grams of monohydrate, 1.5 grams of HMB, and 5 mg of BioPerine in 10 different flavors, including Peach Mango and Blue Raspberry.

Cheapest Price for Micronized Creatine Monohydrate

Bulk Supplements Micronized Creatine Monohydrate

Nearly 50% cheaper than 1st Phorm’s product, at $0.26 per serving, Bulk’s micronized creatine is a splendid option for everyone willing to buy 11 pounds of creatine at once. That’s (almost) a three-year supply, just to be clear.

Once again, you’re getting pure creatine monohydrate with no other ingredients in the package.

Just make sure you store it properly to avoid clumping.

Best Pre-Workout Formula with Creatine

Kaged Pre-Workout

Some may be looking for a pre-workout formula with creatine. If you are, Kaged’s pre-workout is a decent option.

It’s relatively potent, with 1.5 grams of creatine HCL, 274 mg of caffeine, and 6.5 grams of L-citrulline, so you should get some pumps and energy.

However, this isn’t the best pre-workout formula on the market, and it’s overpriced. Quite frankly, pre-workout formulas with creatine aren’t worth it and should be avoided since there’s no additional benefit to taking it pre-workout. You’re much better off buying a standalone creatine powder like 1st Phorm.

How 1st Phorm Stacks Up to Other Options

As you can see, 1st Phorm stacks up pretty well with other creatine options on the market. It’s the cheapest price available other than buying in bulk from a company like Bulk Supplements. 1st Phorm’s dosage is also just as potent as any of these other options.

Bottom Line: Is 1st Phorm Creatine a Good Option?

All in all, 1st Phorm Creatine is a great option.

It’s pure creatine monohydrate with no bells, whistles, and unnecessary BS. And you are also getting it at a reasonable price which is always nice to see.

It will give you all the benefits of regular creatine monohydrate with the added perk of being less harsh on your stomach if that’s something you’re struggling with.

I’d definitely recommend it.

Where to Buy 1st Phorm Micronized Creatine Monohydrate

If you’re looking to buy 1st Phorm’s creatine, the best place to buy it is on their official website. It’s unfortunately not available on Amazon or most other notable retailers. We’ll list the link below if you’d like a direct route to purchase if this review swayed your opinion. 

Just be aware we use affiliate links, so we get a commission if you purchase through one of our links at no extra cost to you. Commissions help support our blog so we can provide the best information on supplements in the industry. So if you felt like this review helped, we appreciate the support if you choose to use our link to purchase it. 

Buy 1st Phorm Micronized Creatine Monohydrate

Conclusion

There you have it. That’s everything you should need to know about 1st Phorm’s micronized creatine. If you have any questions or thoughts about this product, feel free to leave them in the comments below, and we’ll be happy to answer. Thanks for reading, and we’ll see you in the next one. 

BCAAs are integral in the bloodstream and muscle tissue, but does that mean they have also earned a place in your cabinet? This article will tell you what you should know about BCAAs for bodybuilding and if they’re really worth adding to your supplement stack. 

What are BCAAs?

BCAA, or branch chain amino acid, is a generic term for the amino acids the human body metabolizes to use as a source of energy within the muscle tissue. They are essential nutrients that the body relies on to “burn” for energy within the muscles.

BCAAs are found naturally in protein-rich foods like animal products or legumes. Their direct impact on muscle growth keeps them in the spotlight for all athletes, particularly bodybuilders and powerlifters. 

Because BCAAs are naturally occurring in food sources, they are considered to be a very safe supplement without the risk of major side effects (unlike other supplements like pre-workouts that contain caffeine and niacin) for most athletes.

What Do BCAAs Do for You?

BCAAs play an integral role in muscle building, particularly the star amino acid: Leucine. When consumed in sufficient quantities, Leucine opens pathways that signal your body to grow more muscle tissue. 

Amino acids like leucine are also linked to insulin production. Increasing insulin production from the pancreas can increase the body’s glycogen stores and reduce muscle protein breakdown. This combination means you will recover from strenuous workouts more quickly.

BCAAs don’t work alone, however. They open these pathways and processes within the body to make muscle growth easier. However, you’ll still need other essential building blocks for muscle growth: adequate calories, sufficient protein, strenuous exercise, and other supportive care like good quality rest.

Benefits of BCAAs

A diet sufficient in BCAAs will be a diet that is suited to support a bodybuilder’s goal of building and keeping lean muscle mass. Because BCAAs increase the body’s ability to recover quickly and hold onto muscle tissue, strength and power-focused athletes will want to ensure they are ingesting adequate amounts each day to reach their goals.

Interestingly, one study found a link between Leucine and fat loss (without impact on muscle mass) in animals. These results are quite promising but have yet to be replicated in human trials. [1]

How Many BCAAs Should You Be Getting on a Daily Basis?

The three amino acids considered BCAAs are leucine, isoleucine, and valine. Supplementing with up to 35 grams per day has been proven to be completely safe. For athletes that add them to their supplement stack, most dosing protocols vary between 7 and 15 grams taken daily. 

If you are looking to calculate if you’re getting enough BCAAs naturally in your diet, research each of your protein sources, including both whole foods and powdered supplements, throughout the day – that will be where you find BCAAs occurring in your diet. Meat, dairy, and plant-based proteins like tofu and seeds will all have BCAAs in them in varying quantities.

Should You Take a BCAA Supplement?

The vast majority of strength athletes, like bodybuilders, will not need a standalone BCAA supplement because they will be consuming a high-protein diet that is rich in BCAAs. However, there are a few possible niche exceptions to this rule:

• Those that are on a strictly plant-based diet and may be low on protein
• Athletes that also compete in low-intensity endurance sports like long-distance running
• Bodybuilders that are undergoing an extreme cut or short-term caloric deficit and are eating below their usual protein allotment 

Even in these extreme circumstances, data is still thin and actual benefits can’t be proven concretely. Some studies show that supplementing BCAAs can help with muscle soreness, but the research pools are still quite small and thus not definitive yet. [2]

What Should You Take Instead of BCAA Supplements?

If you’re worried you aren’t getting enough BCAAs in your diet, you will want to first ensure you are ingesting adequate protein. The average bodybuilder will be shooting for one gram of protein per pound of body weight. 

If you aren’t getting adequate protein from real foods, add a protein powdered supplement to your daily routine. This will cover your amino acid needs and help you hit your daily macronutrient goals.

A whey protein (or other types of protein powders) will likely give you enough BCAAs, along with the BCAAs that you are getting from the rest of your meals. 

If you are interested in BCAAs because of their muscle-building and recovery benefits, consider also adding creatine to your routine. Creatine is a safe and well-researched supplement directly linked to greater muscle building, muscle recovery, and higher energy during workouts.

Best Whey Protein Powders for BCAAs

A few good options with a high-quality amino acid profile would be:

Transparent Labs Whey

They only source their whey from grass-fed cows in the US and don’t add any artificial dyes, flavors, or preservatives. It is a top favorite amongst bodybuilders, particularly those near show time, where every micronutrient or additive can affect body composition on the stage.

Dymatize Iso 100

With 5.5 grams of BCAAs per serving, Dymatize is a great choice for those who may fear they don’t get enough protein (and thus BCAAs) from whole foods in their diets.

MyProtein Whey Isolate

This protein comes in eight great flavors and is available in bulk sizes (200 servings!), making it an efficient and budget-friendly choice. MyProtein rigorously tests all of its products through third parties to ensure high quality.

Alternative Protein Powders That are Good for BCAAs

While whey protein is the most popular supplement on market shelves, plenty of athletes still prefer to avoid adding it to their diet. If you are avoiding whey protein due to food allergies, lactose intolerance, or dietary preferences, you have a plethora of options:

• Casein protein is another milk-based protein full of BCAAs, but it is naturally lactose-free.
• Soy protein is one of the most common plant-based protein sources and is a favorite for those who prefer cooking with their protein (like in pancakes or oats) rather than drinking it in a shake.
• Pea protein will have the highest BCAA content per serving among its plant-based counterparts, so it is a great choice for those that do not ingest animal products.
• Beef protein is nearly as quickly digesting as whey, so it is well suited for a post-workout shake.
• Hemp protein is the plant-based protein with the lowest ecological footprint because hemp plants grow quickly and are gentle on topsoil, making it preferred among those that are conscious of their environmental impact.
• Brown rice protein is another plant-based complete protein source rich in BCAAs and EAAs.
• Egg white protein is not just packed with amino acids; it’s also remarkably lean and low in carbohydrates and fats, so it is perfect when eating at a caloric deficit.

Are EAA Supplements Better than BCAAs?

With the conflicting research on BCAAs, some claim that EAA supplements are a better option. Getting all nine essential amino acids does provide a more well-rounded base. However, a high-quality protein powder should contain all nine EAAs, along with the many real foods that contain essential amino acids and are likely already on a bodybuilder’s plate at each meal. 

A combination of EAAs and BCAAs is crucial in a well-rounded diet. The only way to know if one or the other supplement is necessary to pursue is through a period of diligent meal tracking. 

Using a nutrition calculator like MyFitnessPal to plot an average day or week’s worth of eating can give you a great idea about whether or not you are hitting your daily amino acid goals. If not, consider tweaking the foods on your plates or look into a supplement if necessary.

Real Foods That are High in BCAAs and EAAs

You will find BCAA and EAA-packed whole foods in the same places you find high-quality protein-rich foods:

• Chicken
• Turkey
• Eggs
• Beef
• Bison 
• Lamb
• Goat
• Tuna
• Salmon
• Whey protein
• Greek yogurt
• Tofu
• Quinoa
• Red lentils

Because BCAAs and EAAs are present in all protein-containing foods, there is no need to plan your meals around amino acid consumption. By prioritizing a high-protein diet, which is always recommended for all bodybuilders and other high-intensity athletes, you will naturally consume adequate amounts of amino acids.

Physical stress or injury can increase your body’s need for amino acids, but that doesn’t mean you need to start supplementing them if that is the case. Focus on maintaining your well-rounded diet and getting adequate rest.

Conclusion

While the importance of amino acids can’t be understated, a person who is taking conscious measures to eat a high-quality and protein-rich diet most likely has them covered already. When choosing which supplements to add to your stack, your money is probably better spent on a high-quality whey or beef protein powder.

That said, we wanted to present you with a complete guide to soy protein powder for bodybuilding, so you can make the best decision for you and your body.

What is Soy Protein Powder?

Soy protein powder is a plant-based protein powder derived from soybeans. As with most plant-based proteins, it’s low in fat and cholesterol while providing you with a solid source of dietary fiber.

Soy protein powder is considered a complete protein, meaning it contains all 9 essential amino acids that our bodies need for optimal health and bodybuilding.

One thing to note, however, is that while soy protein may be a complete protein, its amino acid profile will greatly vary depending on the strain of soy used to manufacture the protein powder. That said, most of the time, you will get a sufficient amount of each essential amino acid to support muscle growth and recovery. [1]

What are the Benefits of Using a Soy-Based Protein Powder?

There are more than a handful of benefits coming from soy-based protein powders. Here are a few:

Muscle Building Properties

Soy protein powder, more precisely soy protein isolate, is a rich source of protein, providing around 80-85% protein by weight. This is enough to go toe-to-toe with various animal-based proteins, such as whey and egg. That, coupled with a very good amino acid profile, makes soy protein powder an excellent choice for bodybuilding.

Aids in Weight Loss

The evidence is mounting – soy protein and its isoflavones may be a game changer in the fight against obesity. Studies show that consuming soy protein can result in weight loss, as well as decreased levels of cholesterol and triglycerides. However, it’s important to note that just consuming soy protein itself won’t amount to much unless you are performing regular exercise and following a caloric deficit diet.

Good for Overall Health

Soy protein powder can lower cholesterol levels and improve heart health. [2] As a result, it may help lower blood pressure and reduce the risk of heart disease.

Additionally, research suggests soy protein may have anti-cancer properties, particularly for prostate cancer. [3]

Improves Bone Health

Soy protein powder may improve bone health by reducing the risk of osteoporosis and increasing bone density. [4]

As you can imagine, strong bones are incredibly beneficial for bodybuilding, as it helps to lower the risk of injury, which could significantly derail your progress.

Is Soy Protein Good for You?

Yes, soy protein is good for you.

That said, it should be noted that supplementing with soy protein powder is not a substitute for healthy lifestyle choices.

While it can provide you with a slew of benefits, such as increased muscle mass and improved bone health, soy protein powder is not a magical powder that could offset the detrimental effects of poor dieting, a sedentary lifestyle, or low-quality sleep.

Does Soy Protein Have Any Side Effects?

Soy protein powder is generally considered to be very safe if consumed in the recommended amounts. That said, there are some side effects commonly associated with soy products, including soy protein powder.

Digestive Issues

Despite its PDCAAS being 1.0, some people may experience gas, bloating, or diarrhea when consuming soy protein powder or other soy-based products.

Allergy

Soy protein can be highly allergenic, provoking various unpleasant symptoms in sufferers: hives, itching, swelling, and even difficulty breathing. If you think soy may be causing your discomfort, it’s important to consult with an allergist as soon as possible for appropriate diagnosis and treatment.

Reduced Absorption of Minerals

Studies have suggested that soy protein may block the absorption of minerals such as zinc, iron, and calcium. [5] However, additional research is needed to know the extent to which this occurs and how detrimental it could be.

Why Might Someone Choose Soy Protein Over Whey?

The main reason someone would choose soy over whey protein is due to dietary or lifestyle restrictions.

For instance, vegans would likely opt for soy protein as whey is derived from dairy products. Similarly, some people may be lactose intolerant or have a dairy allergy, so soy protein would be the better choice.

That said, whey isolate protein powders are lactose-free, so whey would still remain the better option if that is the only issue.

Is Soy Protein a Good Alternative to Whey?

It is generally considered that soy protein is the best plant-based alternative to whey protein.

Looking at the amino acid profile, soy protein powder provides a good amount of leucine and other essential amino acids that are necessary for muscle growth, making it a suitable replacement for whey.

Best Soy Protein Powders 

If you’d like to give soy protein powder a try, these three could be a good choice:

NOW Sports Soy Protein Isolate

Coming in three different flavors with 20 grams of pure protein per scoop, Now Sport’s soy protein isolate is one of the best bangs for the buck on the market. Each scoop is only 90 calories and will set you back around $0.60 per serving while easily satisfying your protein goals.

Bulk Supplements Soy Protein Isolate

Bulk Supplements’ soy protein is one of the market’s most “potent” soy protein powders, with each scoop containing 27 grams of pure protein. The only reason this isn’t our first pick is the price, as it is nearly three times more expensive per scoop than the one above.

Nutricost Soy Protein Powder

Finally, we have Nutricost Soy Protein powder, widely famed for its flavor and cost. However, with only 10 grams of protein per scoop, it’s hard to put this one above the rest, but if you’re someone that enjoys a great-tasting product – this one could be a great choice.

Conclusion

As you can see, soy protein powder is a great plant-based protein and a suitable option for anyone looking to increase their daily protein intake without consuming a ton of food.

It is a complete protein with a sound amino acid profile for a plant-based product, and there’s no doubt in our mind that it will help you reach your goals – whatever they might be.

This vegan-friendly and natural alternative to whey and other animal proteins provides an extensive list of benefits, making it an attractive choice for anyone looking to get great results from their workouts.

In this guide, we’ll explain what brown rice protein is, what it does, and whether it is an effective supplement for bodybuilders, as manufacturers would have you believe.

What is Brown Rice Protein?

Brown rice protein is a plant-based dietary supplement sourced from brown rice ground into a fine powder.

This powder can be added to shakes or other recipes for an extra protein boost for those who prefer to avoid animal products.

However, it’s important to note that brown rice protein is not a complete protein because it does not contain all nine essential amino acids (in sufficient amounts) that are important for muscle repair and growth.

The amino acid that’s lacking is lysine.[1]

Also, the overall amino acid profile of brown rice protein isn’t all that great to begin with, which is also something to have in mind.

What are the Benefits of Brown Rice Protein Powder?

There are several benefits to using brown rice protein powder as a bodybuilding supplement.

Vegan-friendly

The biggest selling point for brown rice protein is that it is vegan-friendly. This means that bodybuilders who don’t consume animal products can still get similar benefits from a protein supplement without worrying about animal welfare.

Muscle growth and recovery

Although brown rice protein powder is not a complete protein, it still contains adequate amounts of the other eight essential amino acids required for building muscle, including the famed BCAAs, often considered the most important for muscle growth and repair.

The overall amino acid profile isn’t stellar, but if you’re not eating enough protein to satisfy your body’s needs, supplementing with brown rice protein can help.

Lower chance of an allergic reaction

Unlike some other popular forms of protein powders, vegan or not, brown rice protein powder has a lower chance of causing an allergic reaction because it doesn’t contain typical allergens found in similar products.

Easy digestion

Although brown rice in its grain form isn’t as easy to digest as white rice, the protein powder form is extremely easy to digest and absorb.

Is Brown Rice Protein a Good Alternative to Whey?

Brown rice protein is not a good alternative to whey – at least not as good as other vegan alternatives.

While it certainly isn’t a bad protein supplement, the fact that it isn’t a complete protein means it doesn’t have the same muscle-building properties as some other vegan alternatives to whey.

Compared to pea or soy protein, brown rice protein just doesn’t stack up in terms of muscle-building potential.

That being said, it can still be a very useful supplement, but better options are available.

If you want to know more about how brown rice protein stacks up to whey, we wrote a full article here.

Does Brown Rice Protein Have Any Side Effects?

Brown rice protein is usually side effect-free.

That said, it is possible for brown rice to be contaminated with arsenic, so it’s important to buy from a reputable company that can guarantee their product is free of this toxin.

In addition, some people may have a hard time digesting fiber, although this isn’t a common side effect as most brown rice protein powders are very low in dietary fiber.

How Much Brown Rice Protein Should You Take Per Day?

The general rule of thumb is to take a gram of protein per pound of body weight.

Thus, if you’re a 150-pound vegan bodybuilder, you should be aiming for at least 150 grams of protein per day.

However, this is just a recommendation, and it’s important to note that not all of this protein should come from supplements such as brown rice protein.

A well-balanced diet should provide the majority of your daily protein needs, with supplements making up for any shortfall or deficiency.

That said, considering brown rice protein’s amino acid profile isn’t the best, you might need to take a bit more to get the same results you would expect from other vegan alternatives.

Best Ways to Take Brown Rice Protein Powder

The best way to take brown rice protein powder is to mix it with water or a non-dairy milk alternative and make a simple protein shake.

If you decide to go a non-flavored route, you can expect a subtle note resembling the original rice taste, so most people should have no problem drinking it.

If you don’t like the flavor of plain rice protein powder, there are plenty of flavored options available that can mask the original taste.

That said, you can use brown rice protein powder to make other dishes as well, such as pancakes, ice cream, cookies, smoothies, or even salads if that’s your jam.

It also might be great to use in baking, as it adds a nice texture to the finished product.

Best Brown Rice Protein Powder

While we’d generally recommend you stick to other vegan options, if you still want to give brown rice protein powder a try – here is our top pick out of the options on the market.

Naked Brown Rice Protein

Made from only one ingredient, organic brown rice, this product comes without artificial flavors or sweeteners, making it a great choice for everyone looking for a simple yet effective protein powder.

More importantly, the serving size of this protein powder comes with 25 grams of protein at just 120 calories, so it should be a good choice for anyone trying to stay lean while building muscle.

Protein Powders We Recommend You Take Instead

If you want to use the most optimal supplement stack, brown rice protein powders aren’t the answer. Fortunately, we have a couple of great picks that are. 

Our Top Whey Protein Powder 

Transparent Labs Whey Protein Isolate

If you’re not lactose intolerant or vegan, going with a whey protein powder is the way to go above all other options. One reason you might be looking into brown rice protein is because it’s an all-natural alternative to whey. 

However, if you want the best results and the best all-natural option, look no further than Transparent Labs Whey Isolate. Transparent Labs is a company built on the principle of providing all-natural products with transparent ingredient labels. 

And that’s exactly what you get from this protein powder. You get an ingredient label you can trust, along with a whey protein powder that packs a punch with 28 grams of protein per serving. 

Our Top Vegan/Vegetarian Options

If you want a great vegan or vegetarian option, a soy or pea protein will be the way to go. 

Bulk Supplements Soy Protein Isolate

If you’re looking for a product with minimal ingredients while still packing a protein punch, this is the option for you. Bulk Supplements’ product is a pure soy protein. That’s it. Soy protein isolate is the only ingredient on the label. 

With this, you get 27 grams of protein per serving. And to make this great option better, if you buy it in bulk, you’ll get it at an excellent cost per serving. 

Naked Pea Protein Powder

If you’re allergic to soy or simply want to avoid having too much soy in your diet, a pea protein powder will be the next best vegan/plant-based option. 

The Naked Pea Protein Powder is similar to the Bulk Supplements Soy Protein. Just one ingredient on the label, pure yellow pea protein isolate. This option also gives you 27 grams of protein per serving with a good amino acid profile to help you reach your bodybuilding goals. 

Conclusion

While brown rice isn’t the best vegan protein powder you can get, it can still be beneficial if you want to enjoy a plant-based lifestyle while also aiming for your physical goals.

Just remember not to forget about whole food sources of protein, as this should provide most of your daily needs.

What is Astragin?

Astragin is a plant-derived compound found in Chinese ginseng. Ginseng has been a staple in Chinese medicine for centuries, particularly to aid with pain and inflammation. Astragin is isolated and extracted from the root of the plant.

Astragin has been shown in clinical trials to help the body’s gut microbiome heal and absorb nutrients more quickly. In particular, it can increase the absorption of peptides, amino acids, vitamins, and phytonutrients. This is great news for athletes like bodybuilders and weightlifters who want to improve their recovery time between heavy lifting sessions.

How Does Astragin Affect the Body When Taken?

The creators of Astragin have a working theory that operates on two principles: activating some transporter proteins and supporting a flourishing gut environment. Their studies indicate that taking Astragin reduces general inflammation throughout the intestines and digestive system.

With the intestines being less inflamed, they can better absorb nutrients from the foods that are digested. With a large percentage of the adult population experiencing some degree of gut inflammation, the idea that a supplement could help ease this issue is an exciting discovery. Athletes, in particular, should prioritize a healthy gut to function more optimally overall.

What are the Benefits of Astragin?

The benefits of Astragin can be far-reaching, considering it can help your body absorb a multitude of vitamins and foods more efficiently, and each can have an impact. That said, the main benefit of Astragin overall is a reduction in inflammation – particularly in the small intestine. 

This reduction in inflammation is what leads to the increased bioavailability of nutrients from foods and supplements. A healthier gut is directly linked to many positive effects on the body, like improved mental clarity, less bloating, better quality rest, clearer skin, and more.

Because of Astragin’s ability to increase the rate of absorption for ingredients like amino acids and proteins, it can be added to supplements like pre-workouts, protein powders, and BCAA’s to increase their efficacy.

Which Supplements Absorb Better When Combined with Astragin?

The creators and patent holders of Astragin find their research lends credence to its ability to increase the rate of absorption for several supplements:

• Protein – both whey protein and plant-derived proteins
• Amino acids
• Curcumin
• Fatty acids
• Glucosamine
• Probiotics
• Vitamins

These supplements, particularly protein, and amino acids, being metabolized more efficiently can positively impact bodybuilders in many ways. If the athlete’s body can ingest the nutrients more efficiently, that leads to faster recovery time between workouts and better muscle building.

A better functioning gut also leads to lower inflammation, which can positively impact mental focus, better rest, and an overall improved physique.

Will Supplement Formulas that Contain Astragin Really Perform Better?

The purpose of adding Astragin to supplement formulations is to increase the bioavailability of certain ingredients, like amino acids or proteins. Athletes would most likely see these results from taking Astragin with pre-workout supplements or protein supplements containing amino acids. 

So far, research indicates that Astragin can increase the bioavailability of these supplements in a significant way. That said, focusing energy on dialing in your daily diet is likely to have more tangible positive effects.

For a healthy and well-functioning gut that can absorb all nutrients most effectively, ensure you eat a well-rounded and colorful diet, get great rest, and manage your stress. If all of these steps are being taken, exploring Astragin to help your gut health further can be a great choice.

What’s the Best Dosage for Astragin?

Astragin is still a very new supplement, and trials are still ongoing. However, doses as low as 25mg daily have yielded positive results. NuLiv Science, the creators of Astragin, recommend a daily dosage of 50mg. [1]

As always, starting with a half dose of a new supplement is recommended to evaluate how your body handles adding it to your routine. Then, if you tolerate it well, consider moving up to the full dosage.

Does Astragin Have Any Side Effects?

Trials on Astragin have been conducted on animals, in vitro, and limited human trials as well. As of the time of publishing, there are no known harmful side effects associated with taking Astragin each day.

Because it impacts the digestive system, some athletes may want to monitor for any unwanted changes to their digestion.

When is the Best Time to Take Astragin?

So far, there doesn’t seem to be research indicating that timing the intake of Astragin (by itself) has any impact on how the body absorbs it. That said, it is a supplement that can be added to others, and the timing of those supplements may impact their usage. 

For example, some companies may add Astragrin to their pre-workout supplement to increase the bioavailability of some included amino acids. In these cases, ideal dosage timing will be included on the product’s label.

Conclusion

Astragin is a new supplement created by NuLiv Science and derived from Ginseng, one of the oldest and best-known wellness supplements. While it is new to the market and more research needs to be done, it shows promising results that could positively impact strength athletes.

This guide will discuss everything you need to know about using pea protein powder in your routine.

What is Pea Protein Powder?

Pea protein powder is a plant-based, vegan dietary supplement made from yellow split peas.

Unlike many other plant-based proteins, pea powder protein is a complete protein, meaning it will supply your muscles with all of the essential amino acids they need to recover and grow.

Pea protein is also a great source of iron, zinc, and other vitamins and minerals that can help maximize your gains in the gym and help you maintain an overall healthy body.

Pea Protein Benefits

The main benefits of using pea protein powder as a bodybuilding supplement are definitely its muscle-building and recovery capabilities.

With its high levels of essential amino acids, as a complete protein, pea protein powder can help you build lean muscle mass, just like any other top-grade protein supplement. [1]

As you know, feeding the muscle is essential to maximizing your gains, and pea protein can be a great way to do this.

In addition to its muscle-building properties, pea protein powder is also incredibly easy to digest (93% PDCAAS score). This makes it perfect for those with sensitive stomachs who have a hard time digesting animal-based proteins like whey.

One thing pea protein is also rich in is sodium.

While sodium does get a bad rep sometimes, it is absolutely essential.

Sodium is an important electrolyte that plays a number of crucial roles in the body, including maintaining fluid balance, regulating blood pressure, and supporting muscle and nerve function.

During intense workout sessions, the body sweats and loses electrolytes, including sodium. If you don’t replenish these electrolytes, you may experience symptoms of electrolyte imbalance, such as cramping, fatigue, and dehydration.

Another one of the main benefits of pea protein is its fiber content compared to whey protein. However, it’s important to note that the fiber content in pea protein alone will not be enough to meet your daily needs and should be supplemented with other high-fiber foods. In fact, pea protein itself isn’t that high in fiber, but you do get more of it compared to whey.

Finally, pea protein has a low glycemic index, meaning it does not cause spikes in blood sugar levels. This makes it an excellent choice for individuals with diabetes who want to get into bodybuilding. [2]

Is Pea Protein Good for You?

Absolutely. Pea protein is very good for you.

Overall, it is one of the healthiest plant-based proteins out there. Pea protein has very high amounts of iron, zinc, and BCAAs (especially arginine and leucine), which are all essential for helping keep your body strong and healthy.

It’s also low in sodium, fat, and cholesterol, so it’s a great way to stay in shape while keeping your diet in check.

In addition, pea protein has been linked to improving cardiovascular health, as it helps lower blood pressure and bad cholesterol.

However, all those benefits still need to be properly researched before we can make any bold claims.

Is Pea Protein a Complete Protein?

Yes, pea protein is a complete protein.

For a while, there has been some confusion about whether or not pea protein is a complete protein, but recent studies have shown that pea protein is indeed a complete protein.

That said, it is somewhat low in methionine. [3]

However, that’s nothing to worry about, as you will get enough methionine from other foods in your diet, like eggs, beef, or brown rice.

Pea vs. Whey Protein

Pea protein and whey protein are both excellent sources of amino acids. However, there are a few key differences between the two that you should know about.

Whey is still considered the gold standard in bodybuilding supplements, as it is arguably the best source of complete protein and has the highest biological value (BV).

However, whey is not suitable for vegans or those with lactose intolerance, whereas pea protein is often the go-to alternative for these individuals.

In addition, research has shown that no observable differences in muscle growth have been reported when comparing whey and pea protein.

Is Pea Protein a Good Alternative to Whey Protein?

Drawing from that previous point, pea protein is definitely a good alternative to whey protein.

It will deliver the same benefits but without lactose or animal-based ingredients.

In addition, pea protein also has a better amino acid profile than many other plant-based proteins, which is why it is often the number one choice for vegan bodybuilders.

How Much Pea Protein Should You Take?

Just like with any other protein, bodybuilders should strive to hit their daily protein needs, which are usually around 0.8 grams per pound of body weight. 

Of that daily protein consumption, a good rule of thumb is to consume at most one-third of it in protein supplements. The majority of your daily protein should come from real whole foods. 

For the average person, a maximum of 40 grams of pea protein or less is a good daily dosage. 

That said, you shouldn’t blindly stick to this rule, as it may vary depending on your individual goals, age, and activity levels.

Sure, for optimal muscle growth, you should supply your muscles with enough amino acids, but remember to take into account the other important aspects of a healthy diet, such as complex carbohydrates and healthy fats.

When is the Best Time to Take Pea Protein?

Some will argue that the best time to take pea protein is an hour or two before your workout.

This is because your body needs protein and amino acids to build muscle, and this is the ideal time to get them into your system.

However, this isn’t something you should obsess over.

If you choose to take your protein post-workout, in the morning, or during your workout – that’s totally fine too.

It all comes down to how much protein you are getting into your diet and when it works best for your lifestyle.

Pea Protein Side Effects

There are little to no side effects associated with pea protein.

However, it is possible to have an allergy to the plant itself, so watch out for any reactions such as itching, swelling, hives, or difficulty breathing.

Another thing to be mindful of is sodium.

Despite being an essential electrolyte, too much sodium can cause hypertension, water retention, and other issues.

Best Pea Protein Powders

If you’d like to give pea protein a try, there are many products on the market that you can choose from, but quite frankly, not all of them are worth your time and money.

These ones, on the other hand, are:

Naked Pea Protein Isolate

Made from a single ingredient and with no additives or artificial sweeteners, Naked Pea Protein Isolate is an excellent option for those looking for a vegan-friendly protein powder that packs a punch in every scoop.

With 27 grams of protein per serving, this pea protein isolate is undoubtedly a fantastic way to hit your daily protein needs.

Oh, it’s also incredibly affordable for a pea protein.

NOW Sports Pea Protein Powder

With 24 grams of protein per scoop, NOW Sports Pea Protein Powder should be more than capable of delivering you with all the essential amino acids to keep your muscles growing.

To keep your mind at ease, this one’s third-party tested, non-GMO, and free from additives or artificial flavors.

It also packs quite an electrolyte punch with 320 mg of sodium, so it should make for a great pre and post-workout recovery drink.

Source Organic – Premium Pea Protein Isolate

Source Organic’s Pea Protein comes with a heftier price tag, but that’s because this product contains no fillers or additives and is made with premium ingredients sourced from Canadian farms.

It holds 22 grams of protein and quite a lot of phosphorous, making it the perfect protein shake to help your muscles grow and recover after a tough workout.

Conclusion 

As you can tell, pea protein comes with plenty of benefits, and unlike many other plant-based proteins, pea protein can hold its own against the mighty whey.

It is an excellent source of essential amino acids, it’s easily digested and absorbed by the body, and if you choose right – it might not cost you an arm and a leg to grow those muscles.

This protein powder made from hemp seeds is gaining popularity among bodybuilders, athletes, and even those just looking to stay healthy – for good reasons.

Hemp packs a powerhouse punch of essential fatty acids, amino acids, and more – making it exceptionally beneficial for anyone living an active lifestyle.

This guide will take an in-depth look at how hemp protein powder can help fuel muscle growth for maximum results!

What is Hemp-Based Protein Powder?

Hemp protein powder is a supplement made from the seeds of the hemp plant. Hemp seeds are not only rich in essential fatty acids, amino acids, and dietary fiber, but they’re also an excellent source of plant-based protein.

Despite what you might read elsewhere, hemp-based protein powder is a complete protein, as it contains all 9 essential amino acids.

Now, the reason why many mistakenly claim hemp-based protein isn’t a complete protein is because of the lack of research. While some compare hemp protein’s amino acid profile to one of an egg white, others claim they are incomparable.

The fact is, hemp protein does contain all of the essential amino acids necessary for muscle growth, so it is complete; but because there is a lack of research, it is difficult to make an accurate claim about how this protein powder compares to other plant-based proteins.

Benefits of Hemp Protein Powder

Hemp protein is incredibly beneficial for those looking to get into shape or stay active.

Firstly, it’s high in healthy fats that keep cholesterol levels balanced and help prevent cardiovascular diseases. As you know, cardiovascular fitness and health are vital parts of the bodybuilding experience.

Additionally, hemp-based protein has more dietary fiber than most plant-based proteins, helping keep your digestion regular. For comparison, 30 grams of hemp protein contains about 6-10 grams of fiber, compared to 1.5 grams of fiber in pea protein.

Finally, because hemp is high in essential fatty acids and amino acids, hemp protein can be very beneficial in preventing inflammation after strenuous physical activity. [1]

Is Hemp Protein Good for You?

Yes, hemp protein is good for you.

It is loaded with beneficial nutrients that can support an active lifestyle. It’s filled to the brim with omega-3 and omega-6 fatty acids and dietary fiber, which help reduce inflammation, regulate cholesterol levels, promote heart health, regulate digestive health, and could even improve brain function. [2]

Is Hemp Protein Vegan?

Yes, hemp protein is vegan. It’s made entirely from plant-based ingredients and contains no animal products or byproducts.

As such, it is a solid vegan alternative to whey or casein protein powders which are animal-derived.

Does Hemp Protein Have THC?

No, hemp protein powder does not contain any psychoactive components like THC (tetrahydrocannabinol).

Hemp seeds are harvested from the same plant species as those containing THC, but they lack the active compounds that give said plant its effects.

So you can rest assured that your hemp protein powder won’t get you high or have you fail a drug test.

How Does Hemp Protein Compare to Whey Protein?

Hemp protein is not as effective as whey protein for building muscle. This might seem harsh to say, but there’s science behind that statement.

Whey isolate has a higher amount of essential amino acids (EAAs), which are the building blocks of proteins. Therefore, it is better suited for building muscle.

Also, if we look at protein content per scoop, it is very obvious that you’re getting a lot more protein from whey, making it a much more cost-effective option for muscle growth.

And that’s just part of it.

Is Hemp Protein a Good Alternative to Whey Protein?

Unless you’re vegan or severely lactose-intolerant, there is little to no reason to switch from whey protein to hemp-based.

While hemp offers some health benefits, it doesn’t even come close to the muscle-building potential of whey.

Considering the current lack of research, amino-acid profile, and even a macronutrient profile of a hemp-based protein, whey still remains the dominant choice.

What are the Side Effects of Hemp Protein?

There are little to no known serious side effects of hemp protein powder.

It is a natural, plant-based supplement, and its ingredients are not linked to any serious issues.

The most common side effects are digestive issues, such as bloating, gas, diarrhea, or constipation, caused by the high amounts of dietary fiber in hemp protein powder.

However, as long as you hydrate properly and you don’t take too much too quickly, these side effects should be minimal or non-existing.

Should You Use Hemp Protein Powder?

No. You should probably skip hemp protein powder.

Sure, hemp protein is great for general health and wellness, and it will help you hit your daily macro and micronutrient goals, build muscle and accelerate recovery, but at this point – it’s just not worth it.

Here’s why:

• Is whey a better option if you don’t mind animal-derived proteins? Without a doubt.
• Are there better plant-based alternatives? Yes.
• Are there better, more cost-effective options? Definitely.

So, yes, you probably shouldn’t use hemp protein powder.

Best Hemp Protein Powder

With all that said, if you still wish to give it a try, here’s our recommendation for the best hemp-based protein on the market right now:

Nutiva Organic Hemp Protein Powder

With 15 grams of protein per 30-gram scoop, Nutiva’s protein powder is one of the most protein-dense, pure hemp protein powders, making it our favorite. On top of protein, you can expect high levels of iron (6 mg) and zinc (4 mg) and a pretty decent amount of dietary fiber (6g).

Honestly, Nutiva is the only hemp-based protein powder that is even marginally worth it on the market right now. Everything else is less protein dense, nutritionally dense, and harder on your wallet. 

That said, we still don’t recommend hemp protein, but there are other great protein options on the market that are a better bet, as you’ll see in the next section. 

What You Should Take Instead

While hemp isn’t our favorite option, there are still many excellent protein powders available. We’ll list our best whey protein and vegan/plant-based alternatives here to give you a couple of excellent options to choose from. 

Our Recommended Whey Protein Powder

Transparent Labs Whey Protein Isolate

If you’re looking for a great all-natural whey protein, Transparent Labs is our top choice from the whey protein options on the market. 

Transparent Labs aims to make whey protein a healthier solution to meet your dietary needs for bodybuilding with a high-quality product that contains very minimal added ingredients. All while giving you 28 grams of pure whey protein isolate per serving. 

Our Recommended Vegan/Plant-Based Protein Powder

Bulk Supplements Soy Protein Isolate

Want the purest plant-based protein powder on the market? Look no further than Bulk Supplements Soy Protein Isolate. This protein powder gives you pure soy protein isolate with no added ingredients. 

You also get 27 grams of protein and only 117 calories per serving. This isn’t just a nutritionally-packed supplement; it’s also value packed at a great cost per serving, especially if you buy it in bulk, which is what the Bulk Supplements brand is all about. 

Conclusion

Despite being a natural plant-based supplement, hemp protein powder is simply not worth it for bodybuilding purposes.

It’s less effective, more expensive, and doesn’t provide the same results whey protein does.

If anything changes in the future (which is highly unlikely), we’ll be sure to revisit this topic, but until then, just make sure to stick with proven protein powders.

Collagen proteins have been taking the supplement world by storm the last couple of years, but are they better than a standard whey protein powder?

What is Collagen Protein Powder?

Collagen protein powder is a beef-sourced protein. Most often, it is powdered particulate of parts of the cow that we may find less appetizing directly on our dinner plate, like tendons and other connective tissue. These particles are small enough to dissolve easily in water or smoothies.

Just because we won’t eat these parts of a cow for lunch doesn’t mean there aren’t nutritional benefits. Research is still new and inconclusive, but some studies show a lot of promise, particularly around collagen being linked to increased skin elasticity and joint health.

What are the Benefits of Collagen Protein Powder?

One of the most noteworthy benefits of collagen protein is that any collagen protein powder will always be lactose-free, as lactose is only found in whey. This is great news for those that are lactose intolerant. 

However, even those who can digest whey easily may still find that it causes some mild bloating or other unwanted effects, like more acne or other forms of inflammation in the body. So collagen protein could be a good alternative for anyone looking to avoid common side effects of whey. 

Collagen makes some big claims, like adding more bounce and glow to the skin and other similar claims that add to a more youthful appearance. While collagen in the body does aid in skin elasticity, research is still inconclusive on whether ingesting collagen orally actually translates to your body being able to put it to use.

While researchers are still on the fence regarding collagen’s ability to be the fountain of youth, that doesn’t mean there aren’t any benefits to ingesting collagen. It is linked to increased joint support and bone density, which are both beneficial to bodybuilders and lifters of any age. A strong skeleton supports strong muscles and decreases the risk of injury. [1]

How Does Collagen Protein Compare to Whey Protein?

Collagen and whey protein both come from cows, but the method of extracting the protein is quite different. Collagen protein is beef protein specifically sourced from the parts of the cow that are highest in collagen, like connective tissues and gelatinous parts of the animal.

Whey protein comes from dairy. Milk is processed and split into two products: casein and whey. For much of human history, whey was discarded when turning milk into cheese. Only within the last few decades did we realize that this “waste” byproduct was actually a nutrient-dense powerhouse.

Is Collagen Protein a Good Alternative to Whey Protein?

Whether or not you choose collagen over whey protein depends on personal preference. For those seeking something quick digesting and economical, whey protein has been the reigning champ for decades and will continue to do so. 

If you’re interested in seeing the possible positive side effects of collagen, it’s a great alternative that will get you to your protein goals without side effects from lactose.

How Much Collagen Protein Should You Take Per Day?

Your daily protein requirement when lifting is about a gram of protein per pound of body weight each day. In an ideal world, we would get all of our nutrients from whole foods, but that isn’t always possible with a busy schedule. 

The average collagen protein serving will be between 20-40 grams each. Ideally, you’d source around 70% of your protein from real foods, and up to 30% can be from a supplement like powdered collagen protein. 

When is the Best Time to Take Collagen Protein?

The most important factor when meeting your protein goals is simply that you meet them each day. If you are looking to go a step further and time your protein intake for maximum benefit, you should consider taking a protein shake right after working out to help your body start to repair muscle tissue that was torn during your gym session.

Collagen protein takes a bit longer to break down in the body than other proteins like whey or a standard beef protein which will be leaner. Because it digests more slowly, you’ll actually want to drink your collagen protein before you work out. Your body will most likely begin digesting it toward the end of your workout, right on time for it to be put to work.

Collagen Protein Side Effects

Thankfully, protein supplements all go through rigorous testing before they hit the market, and they have been around for a very long time. As a result, you’re unlikely to have any significant negative side effects from adding a collagen protein shake to your daily or weekly routine.

Collagen isn’t a molecule you’re at risk of overdosing on, but just like with any new supplement, there is a chance of bloating if the formulation doesn’t agree with your body. If you’re adding a new supplement to your stack, be sure to do it one at a time so that you can monitor and pinpoint any side effects that you may want to avoid.

Best Collagen Protein Powders

Searching for the best collagen protein for your needs can feel overwhelming. So we’ve hand-picked the three best options for you here.

Vital Proteins Collagen Peptide Protein Powder

Vital Proteins is the company that has put collagen as a dietary supplement on the map, particularly for those in the fitness and bodybuilding space. Their collagen supplements, including their collagen protein, are sourced from high-quality farms in the United States. This supplement is an excellent protein source, with 18 grams of protein and only 70 calories per serving. 

Bulletproof Collagen Protein Powder

The Bulletproof brand has also been a huge proponent of adding collagen and other healthy fats into athlete’s daily diet for years. Their recipes are dialed in nutritionally and make great flavors that blend well into your daily coffee or smoothies. Just like the previous option, it’s a protein-packed punch of 18 grams of protein and just 70 calories per serving. 

Bare Performance Nutrition Collagen Protein

Bare Performance is another excellent company with very high sourcing standards. Their collagen protein is packed with 20 grams of protein and only 80 calories per serving, and they also exclusively source from high-quality grass-fed beef.

Conclusion

If you are looking for a good whey protein alternative that could have some pleasant and beautifying side effects, it’s worth giving collagen protein a try! Just like anything else you are adding to your diet, be mindful and try to choose the best quality option that you can afford to ensure you’re ingesting nothing but the best.

This guide will discuss what casein protein is, its benefits, and how you can use it effectively in your bodybuilding routine.

What is Casein Protein Powder?

Casein protein is a slow-digesting dairy-based complete protein coming from cow’s milk.

Casein is very present in the milk, up to 80%, and is the exact reason why milk is white. It is also the protein we consume through dairy products throughout life.

Compared to many other types of protein supplements, especially whey, casein takes longer to digest, meaning it provides your muscles with a prolonged supply of nutrition over the course of the day.

Finally, some studies have suggested that casein may help regulate weight by increasing feelings of fullness after eating, but more on that in a second. [1]

Benefits of Casein Protein

Casein protein is a complete protein containing all of the essential amino acids your body needs for muscle growth, repair, and maintenance.

When you train, your muscles are under tremendous stress, thus the need for a steady supply of nutrition. And what’s perfect for starving muscles? A whole lot of amino acids, which casein can provide.

One thing that sets casein apart from its dairy counterpart, whey, is its slow release of amino acids.

Being slow-release, casein can help your muscles recover and grow for hours after ingestion. With a steady stream of amino acids, your body can repair and build muscle even as you sleep, making your recovery more efficient. [2]

Finally, many praise casein as their number one helper on their weight-loss journey as it increases feelings of fullness, reducing your cravings for junk food – or food in general.

This can be incredibly helpful when you’re in a calorie deficit trying to shed some fat, prepare for a show, or just overall lose some weight because you need to.

To be fair, this is not some kind of magic protein that helps you lose fat but keeps your muscle on, but research has proven its benefits when it comes to weight loss.

In addition to all those body-transforming benefits, casein is also very rich in calcium, has a positive impact on triglyceride levels, helps strengthen the immune system, could help regulate blood pressure, and so on.

Casein vs. Whey Protein

It’s hard to compare the two, especially because they’re arguably the best options for bodybuilders.

Sure, there are differences between the two, with the main one being the rate at which they are digested. Whey protein is fast-digesting and is typically used pre, during, or post-workout, while casein is slow-digesting and is primarily used as a meal supplement throughout the day and before sleep.

Does this make one better than the other? Not necessarily. It all depends on your training and dietary needs.

One could even argue the best way to use them is to combine them, so you experience the benefits of both.

If you want to get a full comparison of casein and whey protein we wrote a full article about it here.

Is Casein a Good Alternative to Whey?

Yes, casein is absolutely a good alternative to whey. The best one, probably.

That said, what would be a good alternative?

If you’re vegan and trying to build some muscle, a good alternative to whey certainly wouldn’t be another dairy-based protein. It would be something plant-based instead, such as a pea or soy protein.

But at the same time, if you wish to switch things up a bit and you want to exploit those differences like an absorption rate for a minor gain – this is the alternative to go for.

In a natural bodybuilding competition, every little thing matters. So, feeding your muscles through the night might just make enough difference to help you win your first medal.

How Much Casein Protein Should You Take Per Day?

The Recommended Dietary Allowance (RDA) for protein is 0.8g per kilogram body weight or 0.36g per pound. For example, a 150-pound person would need about 55 grams of protein daily.

But if you’re trying to compete as a bodybuilder – this won’t cut it.

To maximize muscle growth, you’ll need about 0.8 grams of protein per pound of body weight. This means the same 150-pound person would need about 120 grams of protein daily to build muscle effectively.

Out of that 120 grams of protein per day, you should make sure not to consume too much of it in protein powder. A good maximum is one-third of your daily protein intake in protein powder. 

In this case, it would be 40 grams of maximum casein protein intake per day for a 150-pound person. Make sure to get enough protein intake from real whole foods to maintain good overall health and nutrition. 

Even then, less is usually better. Usually, aim for one serving of casein protein per day, which will be between 20-40 grams depending on the brand. 

Of course, this is only an estimate. Depending on your goals and individual needs, you might need more or less protein than this, alongside many other things and an overall balanced diet.

When Should You Take Casein Protein?

While casein is most often taken right before sleep (usually about half an hour before you go to bed), that is definitely not the only or the “right” time to take it.

Casein can be taken whenever because your muscles need a steady stream of nutrients. More recent research heavily suggests that the timing of your protein intake is not nearly as important as previously thought.

The thing that matters? The overall amount of protein you get per day.

So, if taking casein before bed works for you – great! If it doesn’t – that’s fine too. Just make sure you hit your required protein intake at the end of the day.

Casein Protein Side Effects

There aren’t many serious side effects associated with casein protein.

However, as with any other type of dairy product, it can cause digestive issues in people who are lactose intolerant.

It can also put a strain on the digestive system and cause respiratory issues or induce reactions similar to those of gluten intolerance, but almost all of these are the result of over-indulgence and can be remedied with moderation.

Best Casein Protein Powders

If you’re sold on casein and want to incorporate it into your diet, several top-notch casein powders are available online.

Some of the best options are:

Transparent Labs 100% Grass-Fed Casein Protein

With 25 grams of protein and just 0.5 grams of fat per serving, Transparent Labs’ casein powder is a great way to fuel your muscles with slow-digesting protein all night long.

Plus, it contains no artificial sweeteners, thickeners, or colors – so you know exactly what’s going into your body.

MyProtein Slow-Release Casein

Here we have another great option coming in at 25 grams a scoop, with the only noticeable difference being the number of calories.

MyProtein’s casein powder is just 105 calories per serving, making it arguably one of the best options for weight loss.

Optimum Nutrition Gold Standard 100% Micellar Casein Protein

Finally, we have a classic with Optimum Nutrition’s 100% Micellar Casein protein.

It contains 24 grams of protein per scoop, so it’s the least protein-rich option out of the three, but that certainly doesn’t make it any less suitable for anyone looking to pack on or shed some pounds.

Conclusion

In conclusion, casein protein is a great way to ensure your muscles get enough nutrients if you’re going hard at the gym or doing any athletic activity.

Whether you’re trying to bulk up or make weight for a competition while retaining most of your lean muscle mass, adding casein protein to your daily routine can make a difference in your results, so don’t hesitate to try it out.

What is Beef Protein Powder?

Beef protein powder is exactly what it sounds like: beef is dehydrated and processed (available in both flavored and unflavored forms) into a fine water-soluble powder that can then be blended or shaken into your liquid of choice. It’s typically sourced from lean cuts of beef, like the ones you buy at the grocery store for lunch and dinner.

What are the Benefits of Beef Protein Powder?

There are many benefits of adding a beef protein powder to your diet. First, beef proteins are dairy-free, gluten-free, grain-free, soy-free, and nut-free, making them great choices for athletes on strict dieting protocols or with sensitive bodily symptoms like those that have food allergies.

One of the most common complaints about powdered supplements is that they are unpleasant to take, which means athletes don’t always stick with them. Beef is also one of the protein sources that dissolves completely in water, meaning there is no gritty texture or unpleasant aftertaste to deal with. The best supplements, after all, are the ones taken consistently and not just sitting idly in a cabinet.

Beef protein is notably stacked full of amino acids among whey protein alternatives. Whey protein does contain more amino acids than beef. But beef protein still covers the bases, for the most part, in essential building blocks for muscle gain and recovery. The one amino acid it’s lacking in is tryptophan (as seen in the table below). 

EAAs in Beef Protein vs. Whey Protein

Studies also find it to be equally effective as whey for muscle building, meaning you aren’t making any compromises. [1]

What’s the Difference Between Beef Protein and Whey Protein?

Whey and beef protein are two of the most identical protein sources on the market today. They digest at nearly the same rate, with whey being slightly faster digesting. Both proteins are packed full of amino acids and other crucial micronutrients for lifters of all types, especially bodybuilders.

The most notable difference for many athletes is that whey protein contains lactose, a common digestive irritant and a source of bloating for some athletes. Beef protein is dairy and lactose-free. 

Is Beef Protein a Good Alternative to Whey Protein?

Beef protein is an excellent alternative for those looking to cut the whey out of their diets. It is a nutritionally complete protein that contains long-lasting amino acids to help bodybuilders reach their muscle-building goals.

These long-lasting amino acids are especially beneficial to athletes in cutting phases and where they may get fewer BCAAs and EAAs from their standard diet.

How Much Beef Protein Should You Take Per Day?

The average bodybuilding athlete will likely have a protein goal of 1 gram of protein per pound of body weight each day. While powdered protein supplements can be great for bridging the nutritional gaps between meals, it’s always preferred that most of the daily caloric intake be from real whole foods during meals.

That said, many athletes comfortably consume 40 grams of protein per day from beef protein powder with no negative side effects because of how effectively it absorbs into the body.

When is the Best Time to Take Beef Protein Powder?

If you’re looking for a post-workout shake, beef protein digests nearly as quickly as whey, so it is ideal for recovery after training. Remember, if this quick digestion is the goal, you should mix your beef protein powder with water rather than blending it with other ingredients in a smoothie (like peanut butter or yogurt), which can slow digestion down.

Beef protein is also very easy on the stomach, so it is an excellent option for those who practice intermittent fasting or as the first meal of the day before something denser like oats.

Beef Protein Side Effects

You’ll rarely find an athlete with adverse side effects from ingesting beef protein, even those who have multiple shakes a day.  

Like any supplement, you will want to monitor your intake for any uncomfortable side effects like possible bloating or upset stomach. When taking any concentrated supplements like powdered proteins, don’t forget to drink plenty of water to aid with digestion.

Best Beef Protein Powders

To help you choose the best beef protein powder for your needs, here are three great options hand-picked by us.

Earth Fed Beef Collagen Protein

For the purists on strict paleo or ketogenic dies, Earth Fed is an amazing natural company. The Earth Fed protein powder is marketed as a collagen protein, but it’s sourced from beef with collagen as an added ingredient for an extra boost. This powdered grass-fed beef protein has very limited ingredients, and its beef is sourced from high-quality farms. Their protein is available in several flavors as well as unflavored options.

Bulk Supplements Beef Protein Isolate

When looking for the best ingredients at the best price, Bulk Supplements is a household name in the bodybuilding community. This company is no-frills, but they take their sources seriously and ensure all of their products go through thorough third-party testing. Their high standards mean you always get a great product.

True Nutrition Beef Protein Isolate

True Nutrition sells small 1lb bags of beef protein, which comes in dozens of fun flavors like spiced rum, fruity cheesecake, horchata, and more! If you have trouble finishing a large tub of protein because the flavor gets old, they are a great option to add some fun back into the daily protein shake.

Conclusion

If you’re looking to cut the dairy out of your diet, beef protein is probably the highest quality protein you’ll find to replace the whey in your cabinet. Beef protein is incredibly supportive of muscle-building goals and is quite cost-effective as well. 

Remember all good things in moderation, and be sure to prioritize protein from whole foods in your diet instead of letting your protein shakes do all the heavy lifting for you.