This article is a short, to-the-point guide to protein powders with no unnecessary facts or fluff! After reading it, you will become a real expert and will amaze your friends by always answering questions with confidence about which protein is best for gaining muscle mass.
So what do you really need to know about protein powders? As a newbie to bodybuilding, you naturally want to know the answers to the most important questions. At the end of the article you will find information on which protein is best to buy from domestic and foreign producers.
Do you need protein powders? Do they really work? How much should I take? Which one to choose? Which one is the best? And finally, how soon will you start attracting the attention of the opposite sex?
This article is not intended for those who want to learn about ion exchange, genetic mutations, isotope-labeled protein tracers... and all that. This article clearly describes the basics of using protein powders without the unnecessary hype and confusion that usually accompanies the description of any sports nutrition. By the time you finish reading this article, you will become a real expert in this matter and surprise your friends on your next trip to the sports nutrition store. No more hours of wandering around the shops!
Is Protein Powder Really Necessary to Gain Muscle?
Protein supplementation is not an absolute requirement for gaining weight. It is unlikely that you will meet a person who can consume 400 grams of protein per day from their regular diet. If you need to get more than 200 grams of protein per day, using protein powder will make your life a lot easier.
Additionally, protein powders and meal replacement drinks tend to be more cost-effective than conventional products. Don't get me wrong - protein powders are still just a dietary supplement. Let us emphasize once again: the focus of any diet should be food. Natural products are preferable because they contain a full range of nutrients that powders do not.
The bulk of dietary protein should come from meat, fish, poultry and eggs. However, getting all your protein from food isn't always practical or convenient, especially if you have to eat 6 or more meals a day to get enough. Please note that for optimal results, you should limit your intake of protein shakes to a maximum of three times per day or 40% of your daily food intake.
Remember that food and food additives should provide optimal nutrient intake, including adequate protein. Most of those reading this article do not have a personal chef at home who would select you diet food. And don't make the fatal mistake of thinking that protein powders can replace hard training and proper nutrition.
“Remember that food and supplements must provide optimal nutrient intake, including adequate protein.”
Do Protein Powders Really Work? Are they harmful to health?
The most frequently asked question is: “Will protein powder actually help me gain muscle or is it a scam?” A better question is: “Does protein really work?” The obvious answer is yes.
Protein is made up of individual "blocks" called amino acids, which perform a variety of functions in the body. For example, they are responsible for the synthesis of muscle fibers and maintaining muscle health while following a diet and constant physical activity.
Functions of protein:
- Participates in the production of red blood cells.
- Supports the immune system.
- Maintains healthy hair, nails and skin.
However, not all protein powders are created equal, and it's important to note that not all protein powders are as safe as they say on the packaging. Unfortunately, most protein powders are full of harmful ingredients such as artificial colors, fructose, saccharin and aspartame. Buy protein powders with natural ingredients rather than those that contain chemical sweeteners and other substances that do not promote muscle growth and fat loss.
You are harming your health when you consume low-quality smoothies with refined and processed carbohydrates (such as brown rice syrup, sucrose or fructose). Before purchasing, make sure that the manufacturing company is committed to keeping you healthy. Unfortunately, the production of low-quality, but cheaper products will continue because there is a demand for them among bodybuilders. So look for unbiased reviews, research the company's history and reputation. And only then make a decision!
Another criterion for the quality of a protein product is ease of preparation. Most protein powders can easily be turned into a shake even with just stirring with a regular spoon. But the proof of true quality is the lack of taste - this is an inevitable sacrifice to maintain the safety and usefulness of the powder. Once all artificial chemical sweeteners (aspartame, sucralose) and simple sugars are removed from the product, it loses its taste and may even be bitter.
How to take protein to gain muscle mass?
How much protein powder should you consume?
A better question is: “How much pure protein do I need to achieve such-and-such?”
Protein is an extremely important macronutrient that needs to be consumed frequently throughout the day. The average amount of protein needed is 2 to 3 grams of protein per 500 grams of muscle mass. This means that if you weigh 75 kg and have 10% body fat (75 x 0.10 = 7.5 kg fat, about 67.5 kg lean muscle mass), then you need between 135 and 200 grams of protein per day.
Protein powder can be used primarily to make shakes that you drink before, during, or after a workout. Liquid food product It is preferable to consume at this time because it has a higher absorption rate. You should not replace protein powder with more than two meals a day. Here's what your typical day might look like:
- First meal (breakfast) – regular food
- Second meal (mid-morning) – liquid protein food
- Third meal (lunch) – regular food
- Fourth meal (mid-day) – regular food
- Fifth meal (before and after training) – liquid protein food
- Sixth meal (dinner) – regular food
- Seventh meal (before bedtime) – regular food
Which protein to choose to gain muscle mass?
Before you make your final decision, check out these short descriptions to help you understand the different protein powders.
Whey protein
Whey protein makes up 20% of milk protein. Whey is an excellent, quickly absorbed source of protein with an excellent amino acid profile, high content cysteine and a mixture of peptides. Since it is absorbed very quickly, the best time to use it is before/during training or immediately after it. It is great when you need a lot of energy and when your body is in an anabolic state.
Casein
Casein makes up 80% of milk protein. Casein also has an excellent amino acid profile and an excellent blend of peptides, but it is slow to digest. Since casein releases slowly into the bloodstream, it should not be used during or after workouts - this is when you need a “fast” protein. Casein can be used in all other cases.
Soy protein
“It is best to avoid soy protein altogether and consume the other types of protein listed in the article.”Soy protein is the most controversial of all protein types. Fans of soy products believe that soy products have an almost magical effect on the human body. But there is also a large body of research that shows that soy protein can be harmful in many situations. Because of this confusion, it is best to avoid soy protein altogether and consume other proteins.
Protein mixtures
Protein blends are typically a combination of several types of proteins, such as a mixture of whey protein concentrate, whey protein isolate, egg white, casein and soy protein. Why is the mixture better? You get a full spectrum of proteins that have varying degrees of absorption. The mixture creates an anabolic environment thanks to whey protein and provides an anti-catabolic effect thanks to casein. Use them at any time of the day, but NOT before or after a workout.
Whey hydrolysates
Whey hydrolyzate (also known as hydrolyzed whey protein or peptide blend) is the most powerful protein and is the fastest absorbed; This is the best form of protein since your body prefers peptides over whole protein. Hydrolysates are produced at very low temperatures, low acidity conditions and mild enzymatic filtration (so they are full of essential and branched chain amino acids). They potentially promote short-term protein synthesis before and after exercise.
Which is better: whey protein or whey isolate?
Most whey protein powders on store shelves are made from whey protein concentrate mixed with a small amount of whey isolate. When comparing the two, isolate is more expensive than whey protein concentrate because it is higher quality (purer) and has a higher biological value. Whey protein isolate contains more protein, less fat and lactose per serving. High quality isolate contains 90-98% whey protein, while concentrates contain around 70-85% protein. Whey protein isolate contains greatest number protein found in milk. Due to its chemical structure, it is most easily absorbed in the gastrointestinal tract.
Obviously, a supplement with a high concentration of protein isolate would be the preferred choice. However, this is an individual decision because isolate is more expensive and just because it is purer does not guarantee that you will get bigger muscles. It can't justify the extra cost.
So what's the bottom line? Which one to choose?
Pre- and post-workout use of whey hydrolyzate will likely not be sufficient to affect protein synthesis. As mentioned, whey isolate is an extremely high quality whey protein. For best anabolism, isolates should be combined with whey hydrolysates only before or after training. A small amount of whey concentrates in your diet won't hurt you, but they shouldn't be your number one ingredient.
If you need a powder to support muscles during growth and recovery (any time other than training), use protein blends. You'll get a full spectrum of proteins with at different speeds suction. In addition, you will maintain an anabolic state with whey protein, and casein will counteract catabolism.
Which protein is best among domestic producers?
When you choose the right nutrition for muscle growth, it is very great value has protein. More precisely, its quantity and amino acid composition. When buying protein to gain muscle mass, it’s difficult to say which one is better, from the point of view of muscle growth. Any quality protein works well for this purpose. But you will find out which one is better in the video below. You will learn the results of analyzes of domestic proteins: Pureprotein, Rline, RPS, Atech, KingProtein, Geneticlab, Academy T.
Which protein is best among imported manufacturers?
An analysis of foreign proteins was carried out here: MyProtein, Dymatize, Arnold, Mex, Universal, San, Ostrovit, Syntrax. All the results are presented in the video; based on the information received, you can conclude which brand of protein is best to buy.
Conclusion
We hope this article has introduced you to the basics of using protein powders and empowered you to make your own decisions when shopping at sports nutrition stores. Now you can ask the seller exactly what you are looking for, and not remain indifferent to the jars on the shelves without the advice of a consultant!
Oh yes, protein powder will also help you lose weight and gain success with the opposite sex. But he won't do it in an "ultra-short period of time" without appropriate adjustments to his diet and lifestyle.
Based on materials:
http://www.bodybuilding.com/fun/vinced7.htm
In order to effectively gain muscle mass, you need to consume enough protein. A large number of people cannot eat well 5-6 times a day (which is necessary for gaining weight), so protein is a salvation for them. From this article you will learn, how to take protein to gain muscle mass. I will also give answers to such popular questions as: how much do you need per day, can it be combined with other supplements, is it better to use before or after training, etc.
So you understand, protein is a high-protein sports supplement that is intended for both gaining muscle mass and losing weight. It is made from natural food products. There are various options proteins (whey, casein, egg, etc.). I won’t go too deep into the explanation, because I’ve already fully described what protein is and what it’s for. (if interested, read the “Sports Nutrition” section). In this article, we will look specifically at how to properly drink (consume) protein to gain muscle mass.
In short, you can take protein at absolutely any time of the day and for absolutely any person. (unless you have an individual intolerance). The only thing to consider is that there are different types of protein that are best suited for certain periods of time. For example, it is better to take a quick form in the morning and when it is necessary to saturate the body with the necessary substances as quickly as possible. Slow is best taken before bedtime and when you know in advance that you will not be able to eat in the next 3 to 4 hours. Below you will see a list of frequently asked questions and their answers that will help you understand this issue in more detail.
How much protein should you take per day to gain muscle mass?
Before answering this question, many parameters need to be taken into account. (how much protein do you need per day in general, what is the lack of natural products, individual tolerance, training goals, etc.). On average, I would recommend taking 1 – 2 servings of protein per day. For example, if you don’t have time to eat a full meal, then 2 meals can be replaced with protein. Whatever one may say, this is still an additive, and still the main emphasis should be on.
When to take protein to gain muscle mass?
As I wrote above, you can take it absolutely at any time of the day. But, if we consider fast (whey) protein, then the best time is: in the morning (after waking up), between main meals (during the day) and after training. If we consider slow (casein) protein, then the best time is: between main meals (during the day), before training (will fuel your muscles with essential amino acids throughout your workout) and before bed (will fuel your muscles with essential amino acids throughout your sleep).
Is it possible to drink protein without training to gain muscle mass?
Protein is a regular food, so it doesn't matter whether you're working out or sitting on the couch all day. You can use it in any case. Another thing is the expediency of the reception. When present, the body needs to consume increased amounts of protein foods in order to fully progress (the purchase is worth the money). And when you sit at home all day, you don't need to consume a lot of protein. You can easily get your required amount from regular food products, and buying protein is wasted money.
Is it possible to drink protein in the morning to gain muscle mass?
Morning is a great time to take protein. During sleep, your body spent its resources, and now it is time to replenish them. I recommend drinking whey protein in the morning, as it is fast and can instantly replenish lost resources. But, instantly, this does not mean within 5 – 10 minutes. What I mean is that it will be faster than if you ate regular solid food or drank casein protein. Also, in addition to protein in the morning, the body needs carbohydrates. Oatmeal with milk and honey + a serving of whey protein = a great breakfast.
How to properly take protein to gain muscle mass for ectomorphs and endomorphs?
In principle, it does not matter whether you are an ectomorph or an endomorph - the rules of admission are absolutely the same (in the morning, between meals, before training, after training, before bed). The main role will be played by the total calorie intake of the diet. Protein simply fits into this total calorie content as a source of protein food.
Is it possible to drink protein before training to gain muscle mass?
Yes, taking protein before training will be very helpful. But, I recommend choosing casein protein, as it is a slow source of protein food. Casein protein is digestible for a long time, which will allow your body to receive the necessary amino acids for a long time. You can eat carbohydrates 2 hours before training (eg oatmeal + banana) and drink a portion of protein. But you can do it a little differently. Eat 2 hours before training complex carbohydrates (eg pasta), and then after 60 minutes (one hour before training) drink a serving of casein protein and eat a banana.
Is it possible to drink protein during training to gain muscle mass?
I don't see much benefit in such manipulation. In my opinion, this is not very reasonable. Firstly, you will fill your stomach and it will be difficult for you to train intensely. Secondly, during training the body needs more energy (carbohydrates) than building materials (proteins). If you lack energy during training, then mix 15g of sugar in 1 liter of water and drink gradually during training. Sugar is carbohydrates that will provide the body with the necessary energy.
Is it possible to drink protein after training to gain muscle mass?
Yes, you can consume protein after a workout. This move will allow you to saturate your body with the necessary amino acids as quickly as possible, which will subsequently have a positive effect on recovery and, ultimately, muscle growth. For this purpose, I recommend choosing whey protein, as it is absorbed by the body as quickly as possible. But this is not a prerequisite, because the so-called “protein-carbohydrate window” does not exist. If you eat 60 minutes after training (and not immediately), then nothing bad will happen to your muscles.
Is it possible to drink protein at night to gain muscle mass?
Eating at night is as important as any other meal. It is very important that you replenish your owl's body with enough protein food before going to bed so that during sleep he does not starve and does not destroy his own muscle mass. Casein protein at night is the best option. This type is slow, which allows your body to receive the necessary amino acids throughout your sleep.
Is it possible to drink protein after meals to gain muscle mass?
Since protein is a common food, I think the answer to this question is obvious... of course you can. You can combine it with solid food (for example, for breakfast you can do this: oatmeal with milk and honey + a serving of whey protein). You can also eat a full meal of solid food. (for example: pasta + beef + vegetables) and top it all with protein to increase the protein level.
Is it possible to drink protein with creatine to gain muscle mass?
Yes, these additives can be combined together. There will be no negative consequences. I also recommend adding simple carbohydrates here so that there is a greater release of insulin. (it is needed for efficient transport of creatine). For example, you can add a piece of chocolate, honey or fruit.
Is it possible to drink protein with a gainer to gain muscle mass?
Protein + gainer = the most powerful shake for gaining muscle mass. Powerful because you get a high-calorie, high-carbohydrate-protein mixture. This cocktail will saturate your body with all the necessary substances required for productive work. You can mix them with milk.
Is it possible to drink protein with bcaa (amino acids) to gain muscle mass?
Yes, you can. But why? I don’t see the point in eating protein with bcaa, since the same protein contains these bcaa. If you drink protein, then buying individual amino acids is a waste of money. If you have a choice of what to buy: protein or bcaa, then take the protein. If you have a choice of what to buy: two proteins or protein + bcaa, then buy two proteins (whey + casein).
In this article, I tried to answer the most popular questions so that you get the right picture in your head about how to properly take protein to gain muscle mass. But, if I haven’t touched on some issue that is very important for you, then ask in the comments. I will be happy to answer it!
P.S. I also recommend that you allocate some of your precious time to watch this video.
Sincerely,
Whey protein is used in sports nutrition. It has been proven experimentally and in practice that it affects the growth of new cells and muscle mass gain. The second purpose is for weight loss (“drying” the body). It also restores athletes’ strength after tiring training, endurance, and strengthens the immune system. The biological supplement is recommended to maintain health levels for those who do not “light up the Olympic stars.” For each category, the norms and time of consumption of biological additives are determined.
What is whey protein?
Biochemists obtained a substance with a “pure” protein content from whey, a residual product after the preparation of cheeses. Over the course of evolution, the protein content of whey protein has increased from 50 to 99 percent. For comparison: in chicken meat contains up to 20 percent protein. To get the average daily requirement of building material (130 -150 grams of protein), an athlete must eat 5 - 10 servings of chicken. At the same time, it is “burdened” with fat: per gram of protein there are 0.7 grams of fat.
Whey protein is free of fats, peptides, lactose, and creates a nitrogen balance that stimulates anabolism and muscle growth. It belongs to the “fast” proteins: it instantly saturates cells with protein with essential amino acids:
- tryptophan;
- leucine;
- isoleucine;
- lysine;
- tyrosine;
- cystine;
- valine;
- methionine;
- threonine;
- phenylalanine.
Types of Whey Protein
Using technological methods, three types of biological additives were obtained:
- Concentrated whey protein contains 50-60 percent protein. Contains fats and lactose. Calorie product. Sports trainers It is recommended to take the concentrate for bodybuilding beginners. The body absorbs a pleasant (with different tastes) biological additive in an hour and a half.
- Isolate is at the top of protein products: in 100 grams of the supplement, 90 grams are protein. It contains residual amounts of fats and peptides. The body copes with the breakdown of whey isolate in half an hour.
- Hydroisolate is a concentrated “storage” of protein: 99 per 100 grams. The “mono” composition of the hydroisolate is tasteless, but is absorbed in 10-15 minutes.
Now that you know the structure of the three types of whey protein and the breakdown time, let's create a schedule for taking the dietary supplement.
Time of administration and dose
To take protein, calculate the daily biorhythms and biochemical processes occurring in the body in the morning, afternoon and evening. Correction factor apply on days of training and sports competitions.
Remember: the rule “more is better” does not apply when taking whey protein. The daily norm for athletes is calculated by a sports doctor together with a nutritionist. They take into account the amount of natural proteins from the food of the daily diet, add concentrate at a general calculation: 2 grams per kilogram of the bodybuilder’s weight. For healthy eating non-athletes use a different formula. When compiling it, the nutritionist relies on the age, gender, constitution of the ward.
Morning reception
During 8 hours of sleep you do not receive food, the body uses up evening energy reserves in the form of amino acids (the process of destruction of muscle tissue) and glycogen from the liver. At the same time, muscle tissue is catabolized due to the steroid hormone cortisol. By destroying muscles, it pushes the body to deposit fat. To remove destructive processes, take a “fast” protein shake in the morning. IN morning reception nutritionists advise having breakfast with a portion of whey protein hydrolyzate.
Destructive forces do not affect muscle tissue, having received a dose of beneficial biological additives.
During the day
The time is coming to harmonize metabolic processes. Protein will benefit from a balanced amino acid metabolism. In between meals, athletes are prescribed by their doctor to eat one or two servings of concentrated whey protein. This rule applies to training days. In between sports, take a “slow” protein – casein. It gradually supplies the muscles with building material without peak loads.
Before training and after exercise
90 minutes before bodybuilding activities, a sports doctor recommends taking the concentrate. If you don’t have time, drink a whey isolate mixture half an hour before going to the shells. Such preparation (saturation of muscles with amino acids) will provide the body with building materials, preventing it from using up muscle fibers. This way you will avoid muscle catabolism.
The tiring workout is over, the body is adjusted to further intake of protein supplements. He has reasons for this: the loads have reduced the level of amino acids, glycogen, and blood sugar. Urgent help for amino acid balance is to take whey hydroisolate. It takes 60 minutes to restore lost energy. Then you have dinner, giving preference to dairy products, fish, and lean meats.
For bedtime
To stay in shape, athletes take a protein shake from a mixture of “slow” and “fast” proteins before bed. Complex intake maintains a stable level of amino acids for 7-8 hours without food.
Whey protein during drying
Sports doctors and “advanced” weightlifters advise taking whey protein when working “for relief”, when “drying” the body.
They use the following algorithm:
- Morning “stop signal” for catabolic processes: one scoop of whey protein.
- Daily maintenance norm: reduction in the total calorie content of food, one or two servings of whey concentrate.
- Training cocktail: one hour before exercise and for 90 minutes after training.
- Combating night catabolism: a complex cocktail or.
Tasty and healthy
Those who are forced to fuel their muscles with protein mixtures for months note the cloying taste of protein supplements. To make the meal not only useful, but also enjoyable, nutritionists recommend mixing fruits and vegetables in a blender. Add honey, nuts, cinnamon, lemon balm with one dose of protein supplement.
Note that these are additional calories. People who want to lose weight cannot afford such variety. For them - an oatmeal shake that replaces a meal. The complex includes carbohydrates, a bit of fat, and a double portion of protein.
Complete breakfast ingredients:
- boiled oatmeal;
- cinnamon;
- apple;
- almond;
- 2 servings of protein;
- milk.
One recipe given. Change each ingredient, except whey, based on your own preferences.
Conclusion
Proper intake of whey protein at certain times of the day is a dietary strategy for increasing muscle mass and increasing strength. Strength training maintains the effect in healthy people.
How to take whey protein for weight gain (video)
Everyone knows very well that proteins are the main building material that is involved in the construction of cells in the human body. And proteins, in turn, are the very proteins that promote muscle growth. Therefore, athletes are the main consumers of sports protein produced in the form of dry powder.
The name “protein” comes from the Greek protos, meaning “first, most important.”
What is protein
What is protein? The composition of this substance is simple. This is a protein concentrate that makes up almost 100% of this dry mixture.
Proteins are obtained for the production of proteins from ordinary ordinary products:
- whey produces whey protein (isolate, concentrate);
- milk - casein;
- Egg protein is produced from eggs;
- from soy - soy;
- rice;
- multicomponent (mix of several types).
The powder production process involves squeezing out fat, water, carbohydrates and other unnecessary components from the raw materials, resulting in a protein powder concentrate. Based on the type of raw material, protein is divided into plant and animal. For consumption, a protein shake is made from protein powder.
Who needs concentrated protein?
Since protein is a composition that includes only concentrated protein, it follows that it does not possess any other qualities. That is, it is the same as the white of a boiled egg. This raises the question of whether an athlete will gain a lot of muscle mass if he consumes an increased amount of boiled egg white.
The answer suggests itself: of course not. Simply eating protein does not cause muscles to grow on their own. Much depends on the training conditions for building muscle mass and the experience of the athlete.
All the nutrients the body needs are found in regular food in sufficient quantities. Therefore, a novice athlete does not need to take protein at all until he starts working with increased weights, more than one hundred kilos. Then his body will need to take in an increased amount of protein. This will happen no earlier than after six months to a year of systematic training.
But for those bodybuilders who have been training constantly and for a long time, due to increased muscle work, taking this supplement is necessary. It can be combined with taking anabolic drugs to avoid amino acid deficiency in the body.
Types and method of producing proteins
Athletes who are starting to take concentrated protein ask the question: “How to choose the best one among all the variety of its types?”
Suppliers of nutritious protein from natural products are, of course, beef, fish, eggs, poultry and dairy products. But it is simply impossible to eat the amount of food that is needed to produce protein in the body of an actively engaged athlete. And this is where protein shakes come to the rescue, which are derived from...
The choice of its specific type depends on the training conditions and goals of the athlete.
Proteins are divided into the following types:
- Lactic. It is obtained by separating the fat and lactose in milk through filtration. This process leaves two components: casein and whey.
- Whey protein. The composition of this powder is obtained by the process of whey filtration. This type of supplement is soluble in water and is instantly digested, quickly delivering the necessary amino acids to the muscles. A powder containing about 70% protein is called a concentrate, about 90% is an isolate, and more than 90% is a hydrolyzate, which is obtained by hydrolysis of the previous types. The higher the concentration, the higher the digestibility and speed of digestion of the powder.
- Casein. It is micromicelles (spherical particles), insoluble in water, and is very slowly absorbed by the body. Consequently, it is removed from it more slowly, thanks to this it serves the function of protecting muscles from catabolism. It is produced by fine filtration and the addition of sodium, calcium and potassium. Depending on the composition, it is divided into micellar protein, hydrolysate, sodium, potassium or calcium caseinate.
- Egg white. Its composition is identical to egg white, which contains forty different microelements, as well as many amino acids and promotes muscle growth. Digests slower than whey powder, but faster than casein powder.
- Soy, which is considered perfect due to the content of all essential amino acids. It is also rich in arginine and glutamine and is quickly digested.
- Rice. This powder is made by grinding brown rice, then the fibers and carbohydrates are separated, and the composition is filtered. As a result, the powder contains almost 90% protein and is quickly absorbed.
How to take supplements
Protein intake depends on training methods, so it has its own characteristics:
- Milk powder is recommended to be consumed primarily before bed and between meals. This is due to the fact that casein is slowly absorbed, resulting in the muscles being consistently fed amino acids.
- Due to its rapid processing, whey protein is good to use before and after exercise to quickly supply muscles with microelements.
- Casein protein goes well with whey protein and is taken after a workout. This achieves muscle growth. And taking this powder before bedtime prevents their disintegration.
- For those who suffer from lactose intolerance or allergies to milk protein, it will be good egg powder. Also suitable for those who simply do not like the taste of eggs.
- Soy is suitable for those athletes who want to build muscle mass, but do not want to take animal proteins. It is recommended to take soy protein after and before training, combining use with whey and casein.
- It is also recommended to consume rice protein before and immediately after strength training. It is great for vegetarians and good when mixed with whey powder.
Protein mixes
To obtain the most useful and effective properties of powders, it is recommended to make mixes from various types proteins. The optimal composition of such cocktails combines both building and restorative effects on muscle tissue.
The most common mixtures are:
- Whey concentrate plus isolate, suitable for use before and after exercise.
- Whey isolate plus hydrolysate is quickly digested, the cost is slightly higher than the others. Accepted as before.
- A mixture of whey and milk protein. Cheap protein with beneficial properties both whey and casein.
- Mix of casein and whey. This composition achieves the greatest effectiveness and can be taken at any time.
- Powder containing casein, whey and soy. It is more expensive than other compounds, which is justified by its properties. It is recommended for use regardless of training.
- Mix of eggs, casein and whey. Suitable for athletes who do not regularly eat eggs, it combines many beneficial properties.
- Mix - vegetable protein. This composition can be used by athletes who are allergic to eggs and milk: it can contain proteins from rice, soy and even hemp. Normalizes the production of nitric oxide and normalizes blood flow to muscle tissue.
Which protein to choose
The sports nutrition industry has several dozen manufacturers. There is no big difference between the effects of the drugs they produce on the muscles, despite the different colorful boxes, costs, advertising and beliefs of consultants. They differ only in taste, percentage of protein per unit of powder and vitamin supplements. The latter, by the way, is not justified, since it has already been proven that vitamins have the best effect if taken separately.
Popular among athletes are proteins from imported manufacturers such as Weider, MPR, Optimum Nutrition, Syntrax, ALLMAX Nutrition, CytoSport, Dymatize Nutrition, BSN. But the most widely used of all is Gold standard protein, which belongs to the latest generation of manufactured proteins. It contains an optimal concentration of active substances, is well balanced, and is made from whey.
Do not forget that the main task of protein is to compensate for protein deficiency during increased loads, if they are not supplied enough from natural food. Many athletes try to consume only natural products, as they contain substances and microelements that are familiar to the body.
Can be consumed as a supplement and used in the confectionery industry, it is also a good concentrated protein.
The popular Russian protein is represented by the Ironman brand, manufactured by ART Modern Scientific Technologies LLC. And although this is the only company that uses high-level manufacturing technologies, the management itself admits that it still lags behind European and American manufacturers.
The products of about a dozen other domestic manufacturers, such as Fortogen, Actiformula, Junior, Atlant, Hercules, are much less used.
Also among weightlifting athletes there are those who prefer to use it as additional protein. baby food- these are intended for feeding infants up to five months of age, with the addition of cocoa for taste. This composition contains the best carbohydrates, effective proteins and quality vitamins, as it is almost identical to breast milk. This mixture is the highest quality and cheapest protein.
The popularity of manufactured concentrated proteins lies in the fact that to achieve the desired result you will need to eat much less powder than you would need to eat regular products for the same purpose. But nothing can replace good nutrition, so supplements should make up only half of the diet.
Protein for muscles. Benefits and harms
The main functions of protein for muscles are development (growth) and restoration (preservation) of muscle tissue. In addition, this protein directly supports the structural synthesis of the cell itself. And the most important thing is to supply the body with the energy needed by the athlete and amino acids. Therefore, to provide these functions, it must be well absorbed.
Considering all this, it is recognized that the best protein for gaining muscle mass is whey. Next to it is casein, as it protects the athlete’s muscles from catabolism during sleep.
The question often arises about whether protein is harmful. Since it's just regular protein, no. Its excess is considered harmful.
In the diet of an ordinary seventy-kilogram person, whose caloric needs are generally equal to 2500 Kcal per day, proteins are approximately 100 g - this is 410 Kcal.
The menu of an actively engaged athlete of the same weight should include up to three grams of additional protein per kilogram of weight, that is, 175 g. In total, he will be able to consume 275 g of protein, which is 1128 Kcal, and a total of 3000 Kcal per day.
If an ordinary person or a novice athlete who does not need increased protein intake still uses it, the benefits of protein will become questionable for him. This is fraught with negative consequences, including:
- excess weight and related problems;
- with insufficient water intake it is possible;
- clogging of the renal pelvis;
- acceleration of the occurrence of urolithiasis;
- Possible pain in the stomach area.
Hence the conclusion: you can take proteins, but so as not to develop side effects, it is necessary to comply with permissible standards.
Protein cost
The cost of protein largely depends on its biological value - an indicator of the percentage of digestible protein: for plant proteins it is less than for animal proteins. Therefore, vegetable protein will cost less.
The way the protein is made also affects it. The price of the powder obtained by microfiltration (isolate) is higher than the concentrate. And hydrolysates, which are obtained by enzymatic purification, are even more expensive.
To reduce the cost of the product by up to 10%, many manufacturers mix concentrates with isolates.
The cost of protein powder also varies depending on the promotion of the brand; consumer trust and affection play a role here.
Russian protein is the cheapest product for domestic consumers (for example, the already mentioned Atlant costs from 250 rubles per 1 kg), but even this does not add to its popularity. It's all about the manufacturing process: the result is a low-concentrated powder or a mixture of inexpensive ingredients.
The choice is up to the buyer. However, the fact is that some people prefer cheap powders, while others believe that baby food mixed with powdered milk is much better than cheap protein formulas.
When to take proteins
The main benefits of protein and its effectiveness come when consumed between meals. And during meals, the menu can be supplemented with protein dietary supplements along with protein-rich natural foods.
Among athletes, there are specific time frames for taking protein supplements. The rules are:
- You should take whey protein in the morning, since after the night the muscles are in a catabolic state;
- Between meals, snacking with casein protein is useful because of its slow processing - it will replenish muscle reserves;
- within half an hour after class you need to drink a cocktail of freeze-dried protein;
- Whey protein is great before bed.
How to make protein at home
In order to make a protein shake, you need to add forty grams of protein powder to a couple of glasses of juice, water or low-fat milk and then mix thoroughly. This cocktail can be stored for no more than two hours.
To ensure a good shake of the powder cocktail, there is a special device in the form of a glass with an inserted mesh to better break up lumps - a shaker. Having put the necessary components into the container, you need to shake it vigorously for a couple of minutes. The result is a perfectly shaken, smooth cocktail.
But there is another option: there is nothing better than making protein from natural products yourself. To do this you will need ingredients and a blender for mixing. And some of the recipes are:
- Powdered milk - 3 tbsp. l., gelatin - 15 g, 3 eggs, juice - 2 tbsp., 1 tbsp. l. honey
- Low-fat cottage cheese - 4 tbsp. l., eggs - 2 pcs., juice or milk - 400 g, one fruit, ice.
- Yogurt - 50 g, milk - 200 g, ice cream - 80 g, one banana, oatmeal - half a glass.
- Milk - 2 tbsp., ice cream - 100 g, one egg and one fruit.
- Blueberries - 80 g, ice cream - 100 g, cocoa - 1 tbsp. l., milk - 400 g.
- Chocolate (cocoa) - 30 g, low-fat cottage cheese - 50 g, Orange juice- 1 tbsp., half a banana.
- Cottage cheese - 250 g, two bananas, kefir - half a liter, jam or syrup - 150 g.
This makes it easy to make homemade protein. Its price will be low, and taste qualities- always on top, because you can add a variety of your favorite fruits. Take home protein shake useful instead of breakfast and before bed.
To gain muscle mass, girls and men cannot do without the most important element in nutrition - protein. Thanks to protein, it ensures the construction of muscle tissue. Since the protein is made from food grade raw materials, its compatibility with human body is not in doubt.
There are a large number of different types of products on the sports nutrition market - slow and complex proteins, isolates and concentrates. Some types of protein can help girls get rid of excess weight, for beginners, nutrition has been developed that increases strength and endurance. To figure out which protein is better, it’s worth considering its types in detail and giving a rating of the best proteins of 2017.
Types of protein
Protein intake promotes intensive growth of muscle mass and the effect of its consumption directly depends on the type of product consumed. Numerous scientific studies have proven that the better and faster the protein is absorbed in gastrointestinal tract, the more intense muscle growth will be. To gain muscle mass, whey proteins are mainly used, which have several forms:
- Whey isolate– the purest protein, practically free of impurities. It restores energy and muscle condition as quickly as possible, while in a short time it is completely absorbed by the body, which contributes to intense muscle growth. Accordingly, the price of isolates is very high.
- Whey concentrate. The production of this protein is not complicated, and therefore the degree of purification of the product is not maximum. The concentrate may contain impurities up to 40-50% of the total mass of the product. At the same time, the anabolic properties are preserved, and the price of concentrates is low.
- Hydrolyzate. To increase the rate of product absorption, during the production of hydrolyzate, the protein is partially fermented. At the same time, the body does not spend time breaking down protein, instantly assimilates it and increases the anabolic properties of the product. The price for hydrolyzate is usually the highest.
Based on the substance on which the protein is produced, it can be:
- egg;
- whey;
- casein;
- soy;
- collagen.
Egg white has the highest degree of absorption, and whey isolate has the highest rate of breakdown.
Casein protein is suitable for long-term energy supply to the body. This type of protein has a complex composition and is produced by enzymatic milk curdling. Casein protein, when entering the body, forms a protein mass, the digestion of which takes a lot of time.
Thus, casein protein provides the body with amino acids for a long period and suppresses appetite. However, the anabolic properties of casein protein are significantly lower than other types of protein.
Soy protein is the most popular among girls, as it promotes weight loss, and this protein also has a positive effect on the amount of cholesterol in the blood. Collagen protein is often used as an additive to basic protein mixtures; it has a positive effect on the skin, ligaments and joints.
Protein rating 2017
For gaining muscle mass, whey protein is considered the best protein. Regardless of whether it is produced from a concentrate or is a pure isolate, its absorption rate is the highest and the anabolic response, accordingly, is the strongest.
Casein protein and mixtures of fast and slow proteins are certainly inferior to whey protein in terms of muscle growth.
So, TOP 5 best proteins in 2017:
- Whey Gold Standard Optimum 100%. Over the past years this sports nutrition is on the top lines of the top best proteins and this year it ranks top line ranking, winning the title of best protein. The quality and effect of the product are indisputable, however, due to the high popularity of these whey isolates and concentrates, their prices are high - you will have to pay an average of 2,000 rubles per kilogram of the mixture.
- Syntrax Matrix– a complex protein with an excellent price-quality ratio. It not only promotes muscle growth, but also improves immunity and has a pleasant taste. Its average cost is 1,500 rubles per kilogram of product.
- MuscleTech Nitro-Tech Performance Series– isolate, protein concentrate and creatine in this sports nutrition guarantee rapid growth muscles and put it in third place in the top best proteins of 2017. The cost of protein is on average 3,500 rubles per kilogram.
- Syntha-6 from BSN– a mixture of whey and casein proteins, recognized as one of the best proteins in the world. It helps reduce catabolism, fuels the body with amino acids throughout the day and has a pleasant taste. The average price is 1800 rubles per kilogram.
- Elite Whey Protein by Dymatize– an excellent protein for gaining muscle mass. It contains practically no sugars, however, it has a pleasant taste. The isolate obtained through ion exchange promotes intensive growth of muscle mass. The cost of the product is on average 1900 rubles per kilogram.
The rating took into account both the price-quality ratio and positive customer reviews. Whey Gold Standard Optimum 100% was recognized as the best whey protein, however, the rating did not include the best casein protein, which also promotes muscle growth, this is 100% Casein Protein from Optimum Nutrition.
Protein for weight loss and mixtures for beginners
Girls are more likely not interested in gaining muscle mass, but in the possibility of losing excess weight.
Protein shakes, in combination with training, have a positive effect on weight, helping to get rid of excess weight. Along with the growth of muscle mass, the fat tissue index decreases. However, those proteins that are suitable for girls are those that do not contain fats and carbohydrates, but contain pure protein. It will help you lose weight.
When taking it, it should be alternated with the main meal; girls are advised to eat small portions.
In addition to pure whey protein, soy and casein proteins will also be useful for girls; they help burn fat, slowing down the digestion process and dulling appetite. Soy protein cocktails are recommended for girls before training, and it is better to drink casein at night.
For beginners, whey isolates are also the best proteins; they increase the endurance of muscle mass and fuel the body with energy. But due to the fact that this sports nutrition is quite expensive, beginner athletes may be suitable for less expensive products such as Elite 12 Hour Protein from Dymatize or Syntha-6 from BSN.
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