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Hello. I'm YAYA â½, a muscle gain reporter for YakAl.

You who have just started working out!

Are you taking protein supplements? Have you perhaps checked the ingredients of protein supplements??

There are many types of protein supplements,

and the type of protein supplement you need to consume also varies depending on your fitness goals. (If you eat just anything, you might gain weight too)!)

Choosing the Right Protein Supplement for You Let's start now!

Principles of Muscle Hypertrophy

Before purchasing a protein supplement, we need to understand the principles of muscle hypertrophy.

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The structure of our body's muscles consists of

muscle,)which contains muscle fiber bundles (fascicles),)and

muscle fibers (myofilaments))are made up of myofibrils.).

When you perform muscle exercise, the number of myofibrils increases,and muscle hypertrophy occurs..

Therefore, amino acids in the blood must be transferred to muscle tissue for anabolism..

To achieve this, first, amino acids in the blood must be abundant,,

and second, energy for protein anabolism must be present..

One important point here is that muscle growth doesn't occur from protein alone;

it means adequate energy intakeâthat is, proper consumption of carbohydrates and fatsâis necessary. (Approximately 7,000-8,000 kcal per 1 kg of muscle is needed)

Additionally, carbohydrates trigger insulin production, which also aids in protein anabolism,

so carbohydrate intake for muscle growth is essential..

Now that we understand the basic principles of muscle hypertrophy, let's explore supplements in earnest!

Whey Protein

Among the three protein supplements we'll discuss today, this is the one with the highest protein content..

With over 70% protein content, it's recommended for those who don't get enough protein from food,

or who want to diet..

It's also the most commonly searched supplement when people search for 'protein supplements' in general..

It has the advantage of promoting 'lean mass gain,' which increases muscle mass while excluding body fat..

Gainer

This is a protein supplement with a carbohydrate to protein ratio of approximately 5:5 (the ratio varies by product)..

Compared to whey protein, since carbohydrates are increased, it has the advantage of being effective for weight gain..

So why would you intentionally want to increase weight??

It's to go through a process commonly called ‘bulking.’,

Bulking means simultaneously increasing both muscle and body fat for muscle growth..

Proportional to the increased body fat, your body increases muscle even more,

and then ‘through cutting,’when you reduce body fat, you can achieve significant muscle mass gains..

Mass

This is a protein supplement with a carbohydrate to protein ratio of approximately 4:1 (the ratio varies by product)..

Compared to whey protein and gainer, you can see that much more carbohydrate is added..

Usually it is recommended for underweight people and is effective at simultaneously increasing body fat and muscle mass..

Conclusion

Whey protein, which has the highest protein ratio, is used for lean mass gain purposes..
Gainer, which has a similar ratio of protein and carbohydrates, is used for bulking purposes..
Mass, which has a higher ratio of carbohydrates than protein, is a protein supplement recommended for underweight people..

References

A Simple Guide to the Bulking and Cutting Cycle, 2019.11.11, from https://blog.workoutwithbolt.com/
How to Bulk: The Complete Guide to Muscle Gain, 2023.10.26, fromhttps://www.strengthlog.com