These are hands down one of our most popular recipes. (for good reason!). They are ridiculously chocolately and hold super well, and when refrigerated have an amazing, fudgy texture.
Unlike traditional brownies, these contain no butter, sugar, or excessive flour. However, they do include one crucial ingredient that makes gym-goers happy - A protein boost! Thanks to some protein powder (Amino Z Whey Protein Isolate)
When it comes to the wonderful world of supplements, protein powder is one of the few that should be considered a staple.
From a pure health perspective, higher protein intakes have been shown to increase satiety, enhance body composition, and improve numerous markers of health. And let us not forget that protein is the key macronutrient responsible for building muscle tissue.
As such, if your protein intake is insufficient, you are leaving gains on the table.
The kicker here is that actually eating enough protein on a daily basis can be a challenge, which is why protein powders are so useful. By providing a high portion of protein without a meaningful amount of fat or carbohydrates, they offer the perfect means of increasing your protein intake in a quick and effective manner.
But obviously there are many different types of protein powder on the market -- some of which are arguably better than others.
As protein power has become more common amongst gym goers and the general public alike, there has been a rapid increase in the types of protein powders available. This has been done with the intent to meet the needs of everyone.
However, it can make it hard to know what is right for you.
Which is exactly why we want to give you some insight into what we believe are the six best types of protein powders, so you can make an educated decision.
Whey protein powder is derived from dairy, and is what we would consider to be a complete protein source.
This is because it contains each of the nine essential amino acids that cannot be made in your body (and consequently must be obtained through diet), including the three branched-chain amino acids (BCAAs): leucine, isoleucine and valine.
All of which means it contains all the compounds your body needs to grow new muscle tissue.
Whey protein isolate is the most refined form of whey protein that you can get. Because of this, it contains very little carbohydrates and fat, and a lot of protein per serving. For example, the Amino Z isolate contains a whopping 90 grams of protein per 100 grams, for only 1.2 grams of carbohydrate and 1 gram of fat.
Within this it is also digested extremely quickly (within 30 minutes), making it a great option for your post-workout shake [1, 2].
You can think of whey protein concentrate as a less refined version of whey protein isolate -- because that's exactly what it is.
Whey protein concentrate is also derived from dairy, and is also a complete protein source. However, because it is less refined (it undergoes less processing than whey protein isolate), it contains slightly less protein and slightly more fat and carbohydrate per serve.
For example, the Amino Z concentrate contains 80 grams of protein, 6 grams of fat, and 7 grams of carbohydrates, per 100 grams of protein powder.
Because it is less refined, it is also digested at a slightly slower rate than isolate, although only by 20-30 minutes, which does not really have any practical relevance.
I should note that while whey protein concentrate does appear inferior to isolate, it does offer one main benefit that many people find appealing, in that it is cheaper. In fact, it is probably the cheapest source of protein powder on the market [2].
Next up we have Casein.
Like the two protein powders we have already discussed, casein is derived from dairy and offers a complete protein source. In this respect, its macronutrient content is very similar to whey protein concentrate (the Amino Z micellar casein contains 81.5 grams of protein, 5 grams of carbohydrates, and 1.3 grams of fat, per 100 grams of protein powder).
Where Casein is different from whey is in its digestion times [1].
Casein is much slower to digest, where it can take up to 5 hours to be broken down and absorbed by your digestive tract. This ensures a slow stream of protein into your bloodstream, making it the perfect option before bed.
One of the main issues people have with protein powders derived from both Casein and Whey is the fact that they come from Dairy. This makes them less suitable for people who are lactose intolerant, and completely unusable for people who follow plant based diets.
Which is right where soy protein enters the picture.
Soy protein powder, as you might expect, is made from soy.
More specifically, it is made from soybean flakes that have had their fatty components moved. They are then washed to remove their sugar and fibre content, before being dehydrated and turned into a powder.
Soy protein powder is one of the few plant based protein powders that is actually considered to be a complete protein. This ensures that it provides the full array of amino acids your body needs to build muscle [3].
Most unflavoured soy protein powders contain about 90 grams of protein, 2 grams of fats, and 1 gram of carbohydrate per 100 grams of powder. Moreover, a serving of soy protein will be digested in about 3 hours, making it a great choice pre-workout.
Next up we have rice protein powder.
This is another great plant based option that is perfect for people who have a sensitivity to dairy, or simply follow a plant based diet. Most commonly derived from brown rice, rice protein powder is becoming an increasingly popular source of protein due to its high bioavailability.
Now, something I do want to point out is that rice protein powder is the only option on this list that is not considered to be a complete protein source, because it contains very little of the amino acid “Lysine”.
However, it does contain all of the super important Branched Chain Amino Acids (leucine, isoleucine, and valine), meaning it covers all your bases from a muscle growth perspective.
One hundred grams of average rice protein powder contains 80 grams of protein, 2 grams of fat, and 6 grams of carbohydrates. And like the other plant based options on this list, it is digested in around 2-3 hours [4].
Last on the list we have pea protein.
Pea protein powder is also a complete protein source, meaning it gives your body all the nutrients it needs to build muscle. It’s macronutrient breakdown is also pretty good, with the Amino Z pea protein offering up 67. Grams of protein, 9 grams of fat, and 4 grams of carbs for every 100 grams.
Obviously this is not as good as whey, but that is to be expected.
In terms of digestibility, pea protein takes a bit longer to digest than whey (around 2-3 hours). This means rather than being slammed immediately after you workout, it should probably be taken before you start training [3].
Thanks to some huge advancements in food processing technology we now have a myriad of different protein powders available to us. This is particularly important for those who follow a plant based way of eating.
While the six protein powders on this list do not cover all the types of protein powders on the market, they do provide an excellent overview of the best ones -- giving you all the information you need to find one that is right for you.
Protein is one of the three macronutrients that make up the food you eat (with the other two being fats and carbohydrates).
With this, I would argue that it is the most important macronutrient.
But why is this the case? And more importantly, how much do you need?
When you consume the protein molecules in food, they are broken down in your digestive tract into small compounds known as “amino acids” -- which are then absorbed into your body.
And this is important.
See, amino acids are commonly referred to as the building blocks of the human body [1].
They are used to make the hormones and enzymes found throughout your body, the neurotransmitters in your brain. They are also used to build and repair your tendons, organs, ligaments, skin and hair, and muscle tissue.
Now, it is important to note that there are a total of 20 amino acids found in your body -- but not all of them are created equal.
Eleven of these amino acids are considered “non-essential” because they can be made within your body. Considering this, the remaining 9 amino acids are known as “essential” because they cannot be made in your body, and therefore must be obtained through your diet.
This means that you need to eat a substantial amount of protein each day to optimise your health and function irrespective of whether you exercise, or not.
And if you actively weight train to get bigger and stronger, then this becomes even more important...
Every time you lift weights, you place your body under a significant amount of stress. This stress tells your body that it needs to adapt so it can better tolerate that stress in the future. It is this that causes your muscle tissue to grow bigger and stronger.
However, if you have insufficient protein available, then this growth cannot occur -- and you leave a lot of gains on the table.
Which begs the question: how much protein do you need on a daily basis?
When it comes to protein intake, there is a little bit of contention between the Australian dietary guidelines and more recent research on the topic -- which can make finding clear recommendations somewhat difficult.
The most common recommendation you are likely to see comes from the Nutrient Reference Values for Australia and New Zealand, which were developed back in 2006 by a bunch of health professionals (mostly medical practitioners).
These guys set the recommended daily intake (RDI) of protein at:
They also suggest that individuals aged above 70 years should increase their intake of protein by a further 25% to mitigate age-related loss of bone and muscle tissue.
But, I should note that these are the recommended daily intakes set by health professionals to ensure health and function -- and not to maximise muscle growth, which is another kettle of fish entirely.
In fact, if your goal is to build muscle and gain strength, I would argue that this is gross underestimation of how much protein you need to eat each day.
And the research supports this…
In my mind, if your goal is to build muscle, then there are two glaring issues associated with the above recommendations:
It may seem a little obvious, but if you have someone who weighs 100kgs, and someone who weighs 60kgs, then there is a good chance that the heavier person will need more protein, no matter the circumstances.
And this is where recent research on the topic shines.
A meta analysis (a study that combines the results of multiple studies) of 49 studies found that the minimal threshold to maximise muscle growth when people perform resistance training is 1.6 grams of protein per kilogram of body weight, per day [1].
And I should note that this is the minimum amount to optimise muscle growth.
Additional research has suggested that going as high as 2.2 grams per kilogram of body weight may have further benefits [2] -- especially for people undertaking a cut, and are trying to maintain as much muscle as possible while maximising fat loss.
This means that if you weigh 70kgs, you should be eating somewhere between 112 and 154 grams of protein each day.
While this may sound on the high side, research has also shown that consuming as much as 3.3 grams of protein per kilogram of body weight does not have any adverse effects on health at all (yes, even kidney health) [3] -- indicating that you will be fine.
There is a common misconception in the fitness industry that you can only absorb 30 grams of protein at a time -- which is completely false.
However, when you eat a serving of protein, it increases “muscle protein synthesis”, which is the process your body uses to build new muscle tissue. Interestingly, 30 grams of protein appears to be enough to maximise your rate of muscle protein synthesis, which remains elevated for about 2-3 hours after eating [2].
This means that if you want to promote as much muscle growth as you possibly can, you might want to break up your daily protein intake into 4-5 servings throughout the day.
So, using the same 70kg individual above, a day of protein intake might look like this:
All of which leads to a total intake of 130 grams, which sits smack bang in the middle of the 112-154 gram range we discussed above.
When you are looking for protein sources, there are a couple of boxes you want to tick when possible.
Firstly, you want to make sure that the food provides a substantial amount of protein per serving. Secondly, you want to make sure that the food provides all nine essential amino acids (and would be considered a “complete” protein source) [4].
Arguably the best sources of protein when adhering to these criteria are animal sources, including:
Although animal sources are generally considered the best source of protein, you can also obtain them from non-animal sources, such as:
You should also be aware that protein from vegetable sources are generally absorbed less readily than those derived from animal sources. While this is not a huge issue if you are eating enough protein, it is something that needs to be considered.
Finally, if you are after a simple complete source of protein that won't break the bank, it is hard to look past whey protein powder.
Whey protein is derived from dairy, and therefore contains all nine essential amino acids. It is also absorbed very quickly, making it the perfect option if you are looking for ways to increase your daily protein intake.
If your goal is to build muscle and gain strength, then you probably need to be eating more protein.
In fact, striving for somewhere between 1.6 and 2.2 grams of protein per kilogram of body weight per day appears to be optimal for muscle growth. Moreover, you want to try and separate this into 4-5 servings throughout the day to boost muscle protein synthesis where possible.
No matter where you get your protein from, if you stick to these guidelines, you can be assured you are eating enough protein to meet your goals.
So what are you waiting for? It's time to chow down.
Have you been pushing yourself in the gym to gain muscle without success?
Is your dietary program lacking in proven supplements to support muscle?
Ready to arm yourself with three scientifically-backed ingredients for muscle mass?
Successful supplementation can feel like a game of chance. When you want to build muscle mass, you need to give your body every advantage you can. That's where scientifically proven supplement ingredients can help.
Let's review the top 3 ingredients you must use for muscle mass. We'll even show you how you can make your own supplement.
First and foremost, when you want to build serious muscle mass, you NEED protein. Why? Protein breaks down into amino acids, which are the building blocks of muscle tissue. Not only do amino acids help to build lean muscle tissue but they also protect the muscle you already have.
Whey isolate is a unique type of protein in that it is filtered to the point where it is 99% protein. What's more, it is the most bioavailable type of protein. This is important as the higher the rate of bioavailability, the better your body can absorb and assimilate the protein. (1-4)
Whey isolate is fast digesting with a bioavailability of 101 out of 100! This makes it ideal for a post-workout supplement when your muscles require immediate amino acids.
Whey isolate isn't the only protein you should consider using. While whey isolate is ideal for a post-workout meal, it is rapidly digested, meaning your body gets a giant shot of amino acids all at once and that's it.
When you want to build muscle, you need to ensure that your body is in a steady state of anabolism. The way to do that is with protein-focused whole foods and a slow digesting protein supplement. The way to do this is with casein protein.
Casein protein is a very slow digesting protein that releases a steady stream of amino acids. One unique feature of amino acids is that they may be able to trigger protein synthesis and promote a higher level of anabolism. Due to the steady stream of amino acids, your muscles will be in an ideal environment to grow. What's more, casein protein may help protect you from protein catabolism, or breakdown.
Last but not least, we have creatine monohydrate. Creatine has long been used in the bodybuilding world to ensure maximum muscle growth.
Once ingested, creatine provides the muscle tissue with its preferred source of fuel in the form of adenosine triphosphate. Creatine monohydrate is known for being quick to absorb and extremely bioavailable.
Once creatine gets to work in the body, it may be able to boost your performance during your workouts. That may mean extra repetitions and sets. This additional workload may help push your muscles into the ideal range for hypertrophy. Creatine may also be able to support your recovery post-workout.
Conclusion
Tired of not being able to find a supplement that has what YOU need?
Finished with wasting money on supplements that are under-dosed?
Why not create your own supplement?
Now you can with the Amino Z Supplement Builder. With this revolutionary supplement builder, you control what goes into the supplement down to the dosage. If you're a beginner and you're not sure what you'd like to include, we're here to help. We have a variety of pre-made supplements that feature scientifically verifided AND dosed ingredients for your specific goal.
Check out the Amino Z Supplement Builder now to get started!
References
One of the most asked questions in the fitness industry is whether or not someone is able to build muscle WHILE burning fat. There seems to be this disconnect between the two as if you have to do one first and then follow up with the other. While there may be some truth to this as a professional whose job it is to look your best every day for marketing purposes, the average person CAN build muscle and burn fat. The primary way to do this is through diet and exercise but supplementation can also play a key role in your success. When you want to build muscle while burning more fat, the best supplement to utilize is a thermogenic protein. Let's take a look at what a thermogenic protein is, the ingredients to look for, and the best brands to use.
What is a Thermogenic Protein Supplement?
Fat burning supplements contain ingredients known as thermogenic compounds. A thermogenic ingredient supports fat burning in a number of ways: primarily, the ingredient will directly trigger a metabolic response. Some also make it more difficult for fat to be stored; instead, forcing it to be utilized as energy in place of glycogen.
On the protein side of things: Protein supplements are used to support muscle building. The amino acids that are present within the protein supplement are the very building blocks of muscle tissue. This means that amino acids can support muscle recovery, protect muscle from breakdown, and support muscle growth. All the things you want if you're goal is to achieve a lean, muscular look.
When you combine a quality protein blend with several elite quality thermogenic compounds, you get a powerful supplement that can promote muscle building while it triggers fat burning in the body.
Are all thermogenic protein supplements created with equal quality? Not even close. There are specific ingredients to watch out for if you want the best results.
The Best Thermogenic Ingredients That Should Be in Your Protein
Many low quality thermogenic proteins use ingredients that have no scientific backing behind them. If you're considering using a thermogenic protein, here are the main ingredients that the supplement should contain:
There are certainly more proven fat burners but the ones listed above are the most popular and effective. Now, are there any brands that contain most, if not all, of these ingredients?
Best Thermogenic Protein Brands to Try
Thermogenic protein supplements are quickly catching on and it's not hard to see why: Imagine being able to support two fitness goals at once. Who wouldn't want to do that? Here are a few brands that stand out:
Gen-Tec Pro Lean
Black Widow Hydroxy Whey
Muscletech Hydroxycut SX-7 100% Protein Isolate
Check out the complete collection of thermogenic protein powders here on the Amino Z website.
References
7. Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br J Nutr. 2003 Sep;90(3):651-5
