Undoubtedly, weight training is critical for muscle gain. Moreover you wouldn't like to miss protein at the same time as it is a must-have component in muscle recovery and growth.

Amount of Protein Needed for Muscle Reconstruction?

For individuals looking to gain muscle, they will require about 1.6-2.2 grams of protein per kilogram of body weight each day. To express in another way, this amount of protein is roughly equivalent to 15-20 eggs. It can be quite difficult to directly consume this amount of protein through daily meals, That's why whey protein powder appears to be the best supplement.

Is It Necessary to Consume Protein Powder to Absorb Enough Protein?

Whey protein powder is not the only way of protein intake. You can also absorb proteins in food. However, relying solely on food means you need to consume a relatively large amount, this might also lead to excessive intake of calories and sugar. Therefore, the most direct and convenient method of protein intake will still be using protein shakes and protein supplement products.

Besides whey protein powder, chicken breast also provides considerable protein. However, eating unflavored chicken breast daily might not be very pleasing to most people's taste. Fish, beans and milks are also rich in protein, you may also consider to intake protein in these kind of food.

How to Choose the appropriate protein?

To make it easy, you may see the features of different types of protein powder below:
1.)Whey Protein Concentrate

Cost-effective choice . Typically contains about 30-90% protein, 1-5% lactose, and 1-9% fat. Lowest price choice while contains impurity substance that might lead to acne issue and allergies.

2) Whey Protein Isolate

Most commonly seen type of protein product. Generally, whey protein isolate contains 90-95% protein, about 0.5% lactose, and approximately 0.5-1% fat. Isolated protein is much lower in fat while given lactose-intolerance is a universal issue for asian people, an amount of user might still meet diarrhea or acne issue.

3)Whey Protein Hydrolysate

Containing about 80-90% protein, 0-0.5% lactose, and approximately 0.5-6% fat, hydrolysate product is so far the highest tier product in protein shakes. After hydrolysis process, protein becomes smaller molecule which makes it easier to digest and absorb. Also lactose has decreased to a very low volume, which enables most of users to choose.