What are proteins and what are they for? A guide to protein supplements: what is protein, why you need it, and how to choose the right product. Side effects and overdose

Protein is essential for muscle growth and gaining lean muscle mass. This guide will tell you about the different types of powdered and other protein supplements, what they are for, and how to take them correctly.

FROM THIS ARTICLE YOU WILL LEARN:

• About the benefits of protein supplements and the importance of scheduling their intake;
• About the different sources of protein included in supplements;
• Why adequate protein intake is critical to the muscle building process;
• About the thermogenic properties of protein, and how it affects fat burning and metabolism;
• About the best natural sources of protein;
• How much protein should be consumed per day;
• Advantages of natural products and what protein gives;
• What is protein made from?
• When to drink different types of cocktails;
• How to combine protein with carbohydrate intake for mass gain;
• How to choose the right protein powder, mass gainer, meal replacement and recovery drink;
• What dietary supplements go well with protein intake.

Welcome to the complete guide to what protein is and what it does. This digest brings together information about all the nuances of taking these supplements, including the benefits of using them, the schedule for taking them, and a description of the types of protein that make up their composition.

If after reading the article you still have questions, you can ask them in the comments, we will answer each.

I must say right away that protein is a protein that is found in chicken, fish, eggs, cottage cheese and even plant products. Often, protein refers to powdered supplements that are used to make shakes to get your daily protein intake in a lighter and tastier form. This is not chemistry, this is the same product as baby food, which is also made from raw protein, which can be bought at the factory in large bags. And it's much more convenient than chewing chicken breast, especially after a workout.

What is protein (protein) and why take it?

Protein is one of three macronutrients that organisms convert into energy. Macronutrients include proteins, carbohydrates and fats.

Scientifically, a protein is made up of a chain of amino acids. The bonds that do not allow these chains to disintegrate are called peptide bonds. Amino acids are the main source of nitrogen in the body. Thanks to a positive nitrogen balance, proper growth and repair of muscles, bones, nails, hair, skin and renewal of internal organs is possible.

In addition to building muscle tissue, the functions of protein are to:

• maintaining blood pH levels;
• maintaining muscle mass during a diet or reducing the calorie content of the diet;
• energy production with a lack of carbohydrates;
• restoration and maintenance of the appropriate hormonal background;
• carrying out vital chemical reactions;
• ensuring the proper functioning of the immune system;
• water balance regulation.

Protein for muscle growth

Combining an increase in daily protein intake with strength training helps build lean muscle mass. The human body is in a continuous "protein cycle". Muscle fibers are continuously regenerated and renewed. To make this process as intense as possible, you need to maintain a positive protein-nitrogen balance.

The body will suffer from a lack of protein. He needs to process so many raw materials that he is not able to provide the proper level of tissue repair. As a result, this leads to loss of muscle mass. Other vital functions such as hormone regulation and blood pH balance are also at risk.

When you are doing an intense strength training regimen, recovery requires more muscle tissue than usual. That is why bodybuilders and weightlifters need more protein. Nitrogen balance has a greater effect on muscle growth than on maintaining them.

Regular consumption of proteins is accompanied by a stable supply of amino acids, and helps maintain a positive nitrogen balance.

The importance of proteins for fat loss

Protein foods are thermogenic. In simple words, it takes more energy to digest it, which is very good for losing weight. The human body has to work 30% more actively to digest protein products than to process and assimilate carbohydrate and fat components. Thus, protein diets speed up the metabolism, and accelerate the loss of excess fat.

Adequate protein intake also helps convert body fat into energy. With a lack of protein, it is more difficult for the body to get to fat reserves. This entails "eating" muscle tissue for energy production. Therefore, low-protein diets make you lethargic and exhausted.

Recovery protein

Without protein, muscle recovery and training progress are impossible. Two phenomena take place in the process of training:

1. Loss of muscle glycogen.
2. Trauma to the muscles, after which they need to be restored.

Consistent protein intake ensures a positive nitrogen balance, which puts the body in "muscle fiber repair mode." The faster the muscle tissue “patches up”, the faster you recover. Conversely, a negative nitrogen balance occurs due to protein deficiency. Under such conditions, the recovery process slows down.

Increased protein intake is of paramount importance, especially for those athletes who train frequently or cut back on fat intake.

Protein Source Foods

Protein foods are represented by eggs, cheese, milk, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts and legumes. Fatty and starchy foods have a small amount of protein. The minimum protein content explains the fact that bodybuilders and athletes often neglect these products when compiling protein diets.

According to the quality of the protein, foods are divided into complete and inferior.

A complete protein food contains the entire set of essential amino acids. This includes animal protein (meat). Incomplete protein foods, such as vegetables, lack several essential amino acids. Moreover, this deficiency is different for all products.

The popularity of nutritional protein supplements has increased significantly over the past 30 years due to several factors. They are convenient, because they do not need to spend time cooking. They are also more cost effective, as they cost less on average than beef, seafood, or even chicken.

The benefits of protein (protein on guard of health)

A sufficient amount of incoming protein has a positive effect on health. This primarily affects:

Anabolism. Thanks to dietary protein, the body goes into a state of anabolism. Speaking of muscle growth, "anabolism" is about building muscle, not breaking it down. The opposite concept is catabolism. Low protein intake leads to catabolization (breakdown) of muscle tissue.

growth hormone regulation. Good health cannot be maintained without an appropriate balance of growth hormones. This hormone contains 190 amino acids. The normal intake of protein provides the body with the necessary material for its synthesis. Growth hormone has a significant effect on metabolism. It is responsible for decreased bone density, muscle loss, and other health problems, including many physiological disorders.

Insulin-like growth factor (IGF1). It causes muscle cells to adequately respond to growth hormone. Consists of 70 amino acids. The lack of protein leads to a decrease in its level, as a result of which the body is not able to utilize the existing mountain growth.

Metabolism. As noted earlier, protein digestion requires more energy, i.e. in fact, it stimulates metabolism. With a protein deficiency, the body is unlikely to be able to use body fat.

Insulin. Protein allows you to reduce the level of insulin in the blood, which affects energy regulation.

What is my protein requirement?

According to the Recommended Dietary Allowance (RDA), US adults should consume 0.8 g of protein per 1 kg of body weight. Those who weigh 90 kg require a minimum of 72 g of protein per day. With a body weight of 70 kg, the lowest recommended dose is 54 g daily.

Anyone who is actively involved in sports and striving to gain muscle mass should consume twice the amount of protein recommended by the RDA. On average, bodybuilders are advised to take about 2-3 grams of protein per 1 kg of body weight. Another helpful tip is to ensure that 20-40% of your daily calories come from protein.

2-3 g of protein per 1 kg of body weight

• 56 kg - 125-188 g
• 70 kg - 150-225 g
• 80 kg - 175-263 g
• 90 kg - 200-300 g
• 102 kg - 225-338 g
• 113 kg - 250- 375 g

20-40% of daily calories as protein

Calories - the required amount of protein

• 1500 Kcal - 75-150 g
• 2000 Kcal - 100-200 g
• 2500 Kcal - 125-250 g
• 3000 Kcal - 150-300 g
• 3500 Kcal - 175-350 g
• 4000 Kcal - 200-400 g
• 5000 Kcal - 250-500 g

Protein supplements and sports nutrition

We looked at the role of adequate protein intake in maintaining good health. We have found that athletes and bodybuilders need more protein to promote faster recovery and muscle growth. With that in mind, let's take a closer look at protein supplements.

What is the purpose of protein supplements?

You already understand what protein is and why it is needed not only for those involved in sports, but also for ordinary people. Sports supplements are rich in protein and nutrients designed to help bodybuilders and athletes reach their recommended protein intake levels. The range of supplements is presented by protein powders, bars, geyenra and meal replacements.

Often, one serving of protein supplements contains 20-30 g of protein, backed up with vitamins and minerals. These supplements come in a plethora of flavors, from fruity protein powders, to cookie and cream flavored gainers, to peanut butter flavored protein bars.

Introduction to General Terminology

(isolate, multicomponent proteins, amino acids, etc.)

Below is a list of commonly known terms associated with protein supplements:

Isolate. An isolated protein source is a chemically purified product that contains virtually no impurities other than the actual protein source. Most often, the isolate includes purified 90% or more protein.

Concentrate. A concentrated protein source contains more impurities than an isolate. It mainly accounts for 70-85% of proteins. Concentrates are more saturated with fats, carbohydrates and, when it comes to whey protein, lactose.

multicomponent proteins. This is a combination of several protein sources of different concentrations. Such proteins can cost less than isolates. Another advantage is the presence of sources of both slowly and rapidly digested protein.

Amino acids. They are the building blocks of proteins. Despite the presence of more than 100 amino acids, only 20 of them are considered standard. In turn, they are interchangeable and irreplaceable. Irreplaceable are not produced by the body, their reserves must be replenished with food. Substitutables can be synthesized by the body.

BCAAs. Branched-chain amino acids (BCAAs) are the chains of the three essential amino acids: leucine, isoleucine, and valine. The combination of these three essential amino acids makes up over a third of the skeletal muscle of the human body, and triggers protein synthesis.

Gainer. Gainers are high-calorie protein powders taken by athletes and bodybuilders to gain mass quickly. They are consumed as a snack or between meals to increase the daily calorie intake.

Meal Replacements. Protein Meal Replacements are considered as complete meal replacement products. They include a balanced nutritional and macronutrient blend that provides not only the optimal dose of protein, but also the required amount of carbohydrates, healthy fats, vitamins, minerals.

Recovery drink. This supplement includes a variable amount of complementary, non-protein foods, the main purpose of which is to promote post-workout recovery. Such drinks can be made with creatine, multivitamins and minerals, and also include large doses of glutamine and taurine.

Slow digesting protein. This slow-digesting protein source promotes a steady supply of protein and amino acids, and allows you to maintain a positive nitrogen balance for a long time. Ideal to take between meals.

Fast digesting protein. Fast-digesting protein sources like whey protein act instantly to regulate nitrogen levels, especially after a long meal break. Suitable as a post-workout protein supplement.

Energy bar. These bars serve as a quick, healthy and stable source of energy when you need to snack between meals. Although they contain some amount of protein, this dose is still much less than in protein bars.

What are protein supplements for?

Most athletes consume protein foods in small portions at least 5-8 times a day. It can take a very long time to cook this amount of food. The key benefit of protein supplements is that they are quick to prepare.

Often they are ready to use. How often has life interfered with your plans for the day, and completely ruined them? This happens frequently to most people. Protein supplements do not need to be refrigerated and are convenient to carry around. They can quietly accompany you everywhere.

You will also appreciate their budget. Beef, salmon and other popular protein foods are quite expensive. On the other hand, the cost of a 30-gram serving of protein powders is much less. The money saved in this way can be spent on buying better and more expensive protein foods. And if you're looking to gain weight, gainers are even more economical.

Making the right regimen for taking protein supplements will contribute to the maximum set of muscle mass. Protein supplements will give you the option of taking fast- or slow-digesting proteins whenever you need them.

Who Should Take Protein Supplements?

bodybuilders. For anyone wanting to build muscle, protein supplements are not an option… they are a necessity. Whether you're a fan of whey protein or just like to keep a protein bar on hand, protein supplements are always there to help.

Athletes. It's not just bodybuilders who need protein supplements. Heavily trained athletes need extra protein for energy production, muscle repair, and proper body function.

Dieters. Protein food speeds up metabolism, and allows you to more actively burn body fat. After eating protein foods, you feel more full and satisfied. Dieters use protein supplements and meal replacements to stimulate fat burning and fight hunger.

hardgainers. People who are underweight or have a fast metabolism have difficulty eating enough food to maintain their weight. Protein foods, especially gainers, will help make up for the lack of calories at the time of day when you don’t feel like eating, but you need to.

Protein supplements or natural products: which is better?

Benefits of protein supplements:

• Fast-digesting proteins are more suitable for taking in the morning or after a workout. The energy value of whey protein makes it the optimal source of protein during these hours.
• Protein supplements can help you save money. A serving of 30 g of certain categories of protein foods (beef, fish) will cost a lot.
• Protein supplements are primarily more complete and balanced sources of protein.
• Vitamins and minerals are often included in protein supplements, making them a versatile protein meal.
• Gainers are easily digestible and high-calorie foods that do not cause a feeling of heaviness.
• Protein supplements are available in a huge range of flavors, which helps fight the temptations that often plague high-protein dieters.
• Many protein supplements can serve as low-calorie desserts for those with a sweet tooth.
• Protein supplements are convenient to consume, and they bring little to no hassle.
• Protein supplements are less sensitive to temperature and generally do not need to be refrigerated or heated.
• Some protein supplements have more biological value than natural products.
• A protein shake does not load the stomach so much at night.

Benefits of natural food:

• You know exactly what you are eating and what its origin is.
• Protein foods like eggs, pigtails, milk, and tuna may cost less than some protein supplements.
• Natural food is varied. It can be combined with other food when you want something special.
• The composition of some protein supplements may not correspond to those indicated on the package.
• The cervix can cause swelling in some people.
• A rich selection of natural foods provides nutritional diversity that is difficult to achieve with protein supplements.
• Milk and eggs have a record nutritional value.
• Studies show that beef helps to gain more muscle mass compared to other sources of protein.

Types of proteins

There are different types of protein, all of which are equally rich in protein and amino acids, but may differ in the rate of absorption, amino acid composition and content of fats, carbohydrates and other additives.

Whey Protein

Whey proteins contain 20% of milk proteins. It is a by-product of cheese production. Originally a waste product, whey protein is now the most popular of all protein supplements. It has a high nutritional value, and is rich in amino acids important for muscle growth: leucine, isoleucine, valine. It is a source of fast-digesting protein that does not cause heaviness in the stomach. It is also low in glutamine and arginine.

Whey Isolate

This is the more expensive version of whey protein. It is a high quality protein source with a high biological value (BC). One serving contains less lactose than whey concentrate. Whey isolate contains 90-98% protein, compared to 70-85% protein in whey concentrate.

Whey Concentrate

The most economical member of the whey family. It has a fast digestibility, but is rich in fats and lactose. Protein concentration reaches 70-85%.

Multi-Component Whey Proteins

They are made according to a special formula of a combination of whey isolates and concentrates. They are cheaper than whey isolates, but the percentage of protein in them is higher than in whey concentrates.

Casein protein

80% of the proteins of this protein variety are milk protein. Casein protein is a slow digesting protein derived from milk. In general, it contains 92% proteins, and has a rich taste. Thanks to this, he was especially fond of those who wanted to gain mass. Despite the lower biological value compared to whey protein, casein protein is more effective in building muscle mass. Most of the casein protein consumed is used for muscle growth, and not for energy production, which forces the body to use fat and carbohydrates for these needs. Casein also contains more glutamine, which is popular among bodybuilders.

egg albumin

It is nothing but egg white. Its popularity among bodybuilders is due to the higher concentration of essential amino acids compared to non-essential ones. It is also important that the egg white contains less cholesterol than the yolk. Eggs are often considered the king of natural protein foods due to their high dose of essential amino acids. For those who are lactose intolerant, there is no better option than egg protein.

soy protein

High quality protein, but less effective than whey and casein. It is a source of rapidly digestible protein with a very mediocre amino acid composition. Therefore, it is less valuable for building muscle.

soy protein isolate

It has a higher biological value than soy protein, therefore, it is better absorbed by the body. However, its quality is much lower than that of soy protein.

goat milk protein

The biological value of this type of protein surpasses all currently existing ones. Moreover, in goat milk, the dose of BCAAs is record high, and there is no lactose in it at all. Its biological value reaches 104, which exceeds the performance of all other products, including eggs with a BC of 100.

Wheat protein

It is a healthy and natural alternative to dairy and egg proteins. Does not contain lactose or cholesterol, and is great for vegetarian bodybuilders and athletes. Wheat protein contains a lot of glutamic acid.

Pea protein

100% glutamine free and suitable for vegetarians. Like wheat, it does not include lactose and cholesterol. Easily digested, being a storehouse of amino acids.

Whole milk protein

It is made from dry milk protein with the removal of fats and carbohydrates. A nutritious product supplied with calcium and other vitamins and minerals. It contains both whey and casein proteins.

How to take protein for maximum results

Reception mode: how to drink protein

Determining when and how to take protein is a whole science that allows you to achieve the best results. It is not enough to buy the protein you like to taste, mix it and drink it. Other factors must also be taken into account.

Fasting. As soon as you wake up, your body is hungry. You haven't taken any protein in a while, and the body requires fast-digesting protein to maintain a positive nitrogen balance.

In this situation, a protein powder made from a combination of fast and slow digesting proteins works best. This can be a whey protein drink accompanied by a solid protein product (egg or cheese), or a combination of whey and casein protein powders.

Fast-digesting proteins will instantly provide a positive nitrogen balance, allowing you to start the day with everything your muscles need for growth. With a slow-digesting protein like casein, amino acids will continue to flow into the bloodstream, helping to keep you going until your next protein meal.

Before workout. The pre-workout meal should consist of slow-digesting protein powders to prevent nitrogen levels from dropping during training.

After training. The principle is similar to taking protein on an empty stomach. Consume a mixture of fast and slow digesting proteins to help you recover faster after a workout and maintain optimal nitrogen balance while waiting for your next meal.

Between meals. Periodically consumed protein supplements as snacks throughout the day should contain slowly digesting proteins, such as casein or egg. The use of slowly digesting proteins in between meals helps maintain optimal nitrogen balance around the clock.

Night time. By eating slow-digesting proteins at night, you will maintain a positive nitrogen balance during sleep. Going to bed, it is better to take casein protein.

Meal Replacements

This is the most underrated type of protein supplement available. It is not just a source of protein, but a complete and nutritious food.

A meal replacement in the form of a bar or a shake may include slow and fast digesting proteins or multicomponent proteins. When buying a meal replacement, take the trouble to find out the source of its protein ingredient. Like protein powders, this product can be taken at any time of the day. It should be noted that among meal replacements there are both dietary varieties and, conversely, those that promote weight gain.

Meal replacements containing whey protein (or multicomponent whey protein) are suitable for consumption in the morning instead of breakfast. Fast-digesting whey protein will help restore positive nitrogen balance and kick start the process of building and repairing muscle.

Meal replacements labeled "dietary" are intended for weight loss and are suitable as an alternative to major meals such as breakfast or lunch.

Meal replacements in the form of shakes or bars made from slow-digesting non-whey proteins are great for lunch or dinner. Slow-digesting proteins will maintain a positive nitrogen balance for a long time.

Mass gain with proteins and carbohydrates

For skinny hardgainers or athletes looking to bulk up, quality carbs are also important, kicking and consuming protein regularly. Gainers are a great source of simple and complex carbohydrates that digest faster than whole foods.

For maximum effect, you should take gainers at least 2-3 times a day. The sure way is to drink two shakes of the gainer between meals, drinking an additional one before bedtime.

Beneficial combination of protein with fast carbohydrates

Each meal of protein food should be accompanied by the use of high-quality carbohydrates, which provide better transport and absorption of proteins. A number of fast-digesting carbohydrate products have been developed to supplement protein supplements.

Maltodextrin, which is added to weight gainers, is a comprehensive source of complex carbohydrates, ideal for taking before, during or after training. This product is able to replenish glycogen stores faster than whole food sources of complex carbohydrates, while being a champion among other carbohydrate supplements.

Carb powders are rich in quality complex carbohydrates. They mix easily with protein powders and can be consumed throughout the day for maximum mass gains.

Sample regimen for protein supplements

Schedule of protein supplements for muscle building.

The following is an approximate time frame for taking various protein supplements. However, it is not recommended to limit yourself to nutritional supplements alone. A variety of protein sources will support health and help build muscle.

• Morning - Protein shake, whey/casein protein powder blend.
• Late Morning - Protein Bar
• Lunch - Protein shake, slow digesting protein like casein or egg proteins.
• Afternoon - Protein bar
• Pre-Workout - Whey Protein Shake, Fast Digesting Protein
• Workout - Whey protein combined with carbohydrates
• Post Workout - Protein Shake, Whey/Casein Protein Powder Blend, or Mass Gainer
• Before bed - Protein shake, slow-digesting protein like casein or egg proteins.

Protein Supplement Schedule for Mass Gain

Here is the optimal schedule for the use of different protein supplements. You should not be limited to one type. A wide range of protein foods will help maintain health and accelerate muscle growth.

• Morning - Calorie meal replacement in the form of a whey protein bar or gainer shake.
• Late Morning - Serving Gainer, slow-digesting protein source (casein or egg protein).
• Lunch - Calorie meal replacement in the form of a bar
• Afternoon - Serving of a gainer, a source of slowly digesting protein (casein or egg protein).
• Pre Workout - Whey Protein with Carbs
• Workout - gainer
• Post Workout Shake Whey/Casein Protein Powder Blend
• Before going to bed - casein or egg protein.

The secrets to choosing the right protein powder

It can be difficult to choose the right protein powder. There are literally hundreds of brands, varieties and flavors of these products. We suggest that you familiarize yourself with the information below in order to know which protein to choose for beginners and to achieve certain goals, so as not to make a mistake with the purchase.

Value for money

Protein is different for protein. You can't buy protein powder based solely on price. Many factors come into play when making protein powders. Often the low cost is due to the poor quality of raw materials, as well as inappropriate quality control of the product. Violation of production technology can adversely affect the quality of the finished product, leading to a decrease in the bioavailability of the protein. To put it simply... you're wasting your money down the drain because low-quality protein is harder to digest.

Here, as in the case of most goods, the price determines the quality. Don't rush, study everything well. As a general rule, the more expensive you buy, the more benefit you get.

Whey Protein: Isolate, Multi-Protein or Concentrate?

Whey isolates are the purest group of whey proteins. They boast 90-98% pure protein with a small amount of fat and lactose. Therefore, whey isolate is a decent, low-calorie protein source for athletes who are in control of weight or want to cut calories. The high concentration of protein in whey isolate makes it expensive.

With approximately 70-85% pure protein, whey concentrate has higher levels of fat and lactose than whey isolate. Differs in high calorie content and low cost. Given these aspects, whey concentrate will be the best choice for weight gainers and muscle builders.

The golden mean belongs to a multicomponent whey protein. It is the optimal source of protein for anyone interested in quality and affordable protein, and not looking to build muscle or cut calories.

In search of optimal amino acid composition

The amino acid composition reflects the amount of amino acids, BCAAs and essential amino acids contained in the protein powder. When studying these indicators, pay attention first of all to the amount of essential acids and BCAAs in one serving of the product.

BCAAs are 3 amino acids:

• Leucine
• Isoleucine
• Valin

The essential amino acids are:

• Phenylalanine
• Valin
• Threonine
• Tryptophan
• Isoleucine
• Methionine
• Leucine
• Lysine

There are 12 essential amino acids. Replaceable are easily reproduced by the body. It is more important for a protein powder to have a balanced composition of essential amino acids, so pay less attention to non-essential amino acids when choosing a product.

Gainers

When choosing a gainer, consider these seven aspects:

1. Value for money. Gainers follow the same principle as protein powders. Cheapness often means poor quality product ingredients, low manufacturing standards, poorly digestible protein, and possible mismatch between stated and actual formulations. It is better to give preference to well-known respected brands.
2. Taste. What good is a quality gainer if it tastes bad? If possible, read product reviews before purchasing. The last thing you want to do is spend money on an astringent, lumpy, grainy, tasteless gainer.
3. Protein. Look for a gainer with a high concentration of protein per serving, at least 40g per shake. Protein should be consumed first thing upon waking up, and also immediately after the end of a workout. For these purposes, a gainer with 50-60 g of protein in one serving will do.
4. The ratio of proteins and carbohydrates. A gainer should guarantee enough calories in the form of carbohydrates. The best ratio of protein and carbohydrates is within 2:1 per serving.
5. Sugar. Pay attention to the amount of sugar in one serving. Some gainers are nothing more than a mixture of sugar, flavor and protein powder. You want a weight gainer that contains no more than 30 grams of sugar per serving. For some quality gainers, this figure barely reaches 10 g.
6. Cholesterol. It is recommended to give preference to gainers that include less than 100 mg of cholesterol per serving.
7. Saturated fats. These are bad fats. Most quality weight gainers have saturated fat levels between 5-10 grams per serving. And in some, this figure rises to 20 g.

Recovery drinks

Muscles don't grow in the gym. They begin to form from the moment you get out of there, during the recovery period. These drinks are most often consumed after training. When comparing different recovery drinks, pay attention to:

1. Maltodextrin. The product consists of fast-digesting complex carbohydrates that will immediately saturate depleted muscles with glycogen.
2. Amino acids. Your recovery drink should be chock-full of essential amino acids and BCAAs.
3. Creatine. Some recovery drinks are based on creatine, which guarantees you accelerated muscle growth. A very profitable investment.
4. Squirrels. Although the amount of protein is not the most important characteristic of a recovery drink, some products contain a little more protein.
5. Sugar. Some recovery drinks contain quite a lot of sugar. It is necessary to control this moment when choosing a product.
6. Other Ingredients. Many recovery drinks are supplemented with herbal extracts and additional ingredients such as beta-alanine and glutamine.

The modern market for recovery drinks offers many different combinations of product ingredients. We advise you not to be lazy, and to thoroughly understand the issue, so as not to throw money away on an unsuitable product.

Meal Replacements

Meal replacements are available in a wide range of products and forms. You can see meal replacements in the form of breakfast cereals or bars. There are special shakes for women and powdered meal replacements for gaining lean muscle mass. When buying a meal replacement, carefully study not only its composition, but also its purpose.

Regardless of the type of product, consider the following factors when choosing a meal replacement:

1. Squirrels. Pay attention to the amount of protein in one serving. If this is a multi-component mixture, watch the ratio of fast and slow digesting proteins. Breakfast replacement products should include some form of fast-digesting whey protein. Meal replacements in the form of shakes and lunch bars should contain sources of slowly digesting proteins, such as casein protein. You'll also find less than 30 grams of protein per serving in some foods. Of course, this may be enough for athletes and female bodybuilders. However, for men who want to gain muscle mass, this figure is too low.
2. Nutrition. Look not only at the overall nutritional value of the product. Consider the total nutritional value of one serving.
3. calories. Despite their satiety, many meal replacements are quite low in calories. In fact, the energy value of most of these products rarely exceeds the mark of 200 Kcal.
4. Vitamins and minerals. The purpose of meal replacements is to serve as a complete meal, so they must be rich in vitamins and minerals. Always compare a product's vitamin/mineral profile or MRP standards before purchasing.
5. Additional components. Some meal replacements contain additional nutritional supplements, or are fortified with amino acids and BCAAs. These small benefits will save you money.

Taste, solubility, aftertaste

Even high-quality protein powders made from excellent raw materials by a reputable company can leave a lot to be desired. After all, quality ingredients are no guarantee of good taste. A good protein supplement is not determined by quantitative indicators at all: great taste, fast solubility, no aftertaste.

One of the best ways to learn about these benefits of protein powders is to either check out product reviews or browse the Muscle and Strength forum. Gather information and feel free to ask questions.

Some low quality protein powders dissolve well. And some high-quality analogues have an astringent taste, do not dissolve well and leave a bad aftertaste. In keeping with the theme, it must be said that the taste and texture of protein bars can also be different.

Combining Other Protein Supplements

Creatine

Creatine will help build an extra 5 kg of muscle mass and increase strength by 10%. A more powerful effect of taking creatine can be obtained by combining it with the use of protein and carbohydrates in a 1: 1 ratio. Therefore, the duo of creatine and protein is extremely advantageous.

Before workout

Nitric oxide, creatine and beta-alanine are on the list of the best pre-workout supplements. Many types of pre-workout products are based on these valuable ingredients, but not all contain protein. Research shows that eating protein before a workout is much more important than after it. An ideal pre-workout drink would be a combination of protein, maltodextrin, and nitric oxide (or pre-workout). So you will not lack energy throughout the session, and a positive nitrogen balance will also be maintained. Nitric oxide and creatine will help you give your all for maximum results.

During a workout

The use of whey protein and maltodextrin before training allows you to reinforce strength and restore nitrogen balance. However, there are ways to increase the effectiveness of training. Supplements taken during the training are gaining more and more popularity. They often include vitamins C and E, an optimal amino acid complex and BCAAs, beta-alanine, B vitamins, creatine, glutamine, arginine, and others. Such an abundance of substances that make up their composition ensures the high nutritional value of such supplements.

Carbohydrates

The combination of whey protein and maltodextrin is the main training supplement. Not only does maltodextrin aid in protein transport and absorption, boosting whey protein potential, but it's also a source of fast-digesting complex carbohydrates, delivering much-desired glycogen to muscles.

Multivitamins

Multivitamin supplements are rarely given the attention they deserve. Your body needs the right amount of vitamins and minerals to function optimally. Needless to say, athletes and those looking to build muscle need more vitamins and minerals than the average man and woman. Make sure you are purchasing a quality and approved multivitamin/mineral supplement.

Fat burners

In an effort to burn excess fat and shed a couple of kilos, you can't go wrong if you pair a protein supplement with a fat burner. Protein is inherently fat-burning, requiring more energy to digest and absorb than carbohydrates and fats. By supplementing the mixture with a fat burner, you will increase the effectiveness of the fight against excess fat.

What is protein, how it is used in bodybuilding and weight loss, as well as methods of consumption and dosage of protein varieties including (whey, egg, casein, soy).

Any person who heard the word protein repeatedly wondered - "What is it?". To be honest, there are different rumors about protein - that it allegedly negatively affects potency, when you take protein, you start to get dumb, the liver "falls off" and much more.

It should be noted that mainly mature people, who in most cases have never encountered training or proper nutrition, are extremely negative about protein. And with foam at the mouth they “prove” that they say protein is chemistry and you shouldn’t take it, it will only make it worse and the like.
But whether it is so or not, let's figure it out together.

Applications

First you need to know what it is. Protein (from English - protein) is a substance, a huge amount of which is found in meat, fish and plant products. Protein is protein! And do not listen to people who argue that protein is not important. It is important, even very important. After all, absolutely everything in our body consists of it, in particular muscles.

Properties

Each protein, animal or plant origin, has its own size. Depending on the nature and degree of digestibility, for example, egg protein has the highest, that is, it is absorbed by the intestines by 100%, but plant proteins are digested in general by 90-93%, which indicates that egg protein is of better quality than vegetable protein. There is also a high absorption rate, that is, the time during which it is completely absorbed, for example, casein protein has an absorption rate of about 3-4 hours, so it is taken before bedtime.

Protein composition

Protein - as a sports supplement includes protein, vitamins and other trace elements, but the protein itself consists of amino acids:
BCAA- Leucine, Isoleucine, Valine are essential amino acids that characteristically affect anabolism.

• Glycine
• Tyrosine
• Serene
• Lysine
• Arginine
• Methionine

In fact, there are much more amino acids in the composition of the protein, about 22 pieces. The list shows the most popular, which can be purchased as a separate sports supplement.

Protein can be taken for faster recovery from injuries, as well as for weight loss, or muscle gain.

So, protein for weight loss. If it is taken to gain muscle mass, then how does it help to lose weight?

It takes longer to digest in the body, which means that the body is forced to spend more energy on digestion than it receives, and as a result, there is a loss of fat mass, because from somewhere you need to take the energy necessary for digestion.

In combination with properly selected fractional nutrition, it will help not only gain high-quality muscle mass, but also quickly lose weight without negative consequences for the body, and if you still take sports nutrition, then there will be even more protein and the process of losing excess weight will be much faster, healthier .

Protein, due to its rich amino acid composition, is actively used to restore the body after various diseases, especially joint injuries. It is understandable, because all living things consist of flesh, and flesh is made of protein.

You need to understand that an excess of protein will also not lead to anything good, except for problems with the kidneys and liver.

Methods of use and dosage of protein

In general, if you search the Internet, you can find various sports information portals, forums, where they tell you about different dosage regimens and doses. But alas, what suits one does not promise the same result to another, everything is individual.

For example, on one portal they write that for a quick set of muscle mass, it is necessary to take, attention, from 2.5-3 grams of protein per kg of weight!

Such frantic dosages can lead to negative consequences, for example, problems with the gastrointestinal tract - flatulence is possible, an overdose of protein can provoke severe forms of poisoning - the liver will be the first to be hit, as it will have to work in an increased mode to remove toxins.

Therefore, there is no need to overdo it, exceed the permissible dosages, otherwise negative consequences cannot be avoided.

Standard Calculation Formula

It is as follows - per kg of weight you need to take 2-2.5 grams. protein is not the optimal dose, as most of the protein will most likely just come out with the first trip to the toilet.

Modern medicine has proven that the optimal dose will be 1-1.5 grams of protein per kg of body weight - a rather “light” dose for absorption. Everything will be assimilated and will go to work, and not to the toilet.
And now we smoothly move on to the types of protein. Let's start with vegetarian.

Vegetarian Protein

Judging by the name, it is clear that it is more intended for vegetarians. Having given up meat, protein must be taken somewhere. Vegetable proteins, such as beans, come to the rescue.

The best option would be buckwheat, since it contains a protein with a complete amino acid composition, then additional intakes of dietary supplements with vitamin B12, which is found in meat, should be included in the vegetarian diet.

Without B12, there is a risk of developing rickets, pregnant women, in any case, will have problems with the development of the fetus.

Worth understanding that in most cases vegetable protein is not able to cover the body's daily need for amino acids - vegetable protein does not always have a complete amino acid composition.

The scheme of application is the same as that of a regular protein, only there is one caveat, in order to cover the body's need for vitamins, you will have to purchase vitamin-mineral complexes.

Multi-component protein

This type of protein has several components, that is, it is complex - for example, whey and casein. The main feature is that it is a mixture of two types of proteins - fast, slow, that is, after taking fast proteins, they peakly saturate the body with the necessary ones, and slow ones are able to maintain their concentration for a long time.

A popular protein complex is a mixture of proteins:

• casein
• soybean
• egg
• Whey

Proteins complement each other, that is, they fill holes one after another.

Casein protein

Very often used by bodybuilders to gain lean muscle mass. However, it is better to take it at night, because due to its complex structure it slows down the catabolic reactions inside the muscles and thus protects them from destruction.

Scientists have proven that it is advisable to take casein protein in the following cases:

1. Allows you to protect muscles from decay and satisfy hunger.
2. It is necessary to take casein in cases when you are left without food for a long time, for example, a flight to another city.

soy protein

It is one of the types of vegetable protein. It's very cheap and the quality isn't great. A very long time ago, trace elements called estrogens of plant origin, phytoestrogens, were discovered in soy.

Later it was found that they can block the production of testosterone, thereby slowing down muscle growth and sexual development, but fortunately, the human body has learned to resist phytoestrogens using the production of a special acid.

It has also been found that soy helps to recover better after heavy strength training. Soy gives the production of nitric oxide - a substance that enhances blood flow and pumping.

Whey Protein

The best type of protein for gaining muscle mass and losing weight. Whey protein is obtained from whey by drying. The body is accepted with a bang, almost 100%.
The only contraindication is individual lactose intolerance.

So, at the moment, popular forms are:

• Concentrate. A cheaper form with a medium degree of processing, that is, fat and are possible.
• Isolate. High degree of purification, more expensive.
• Hydrolyzate. The most expensive form. Less allergen than the previous two.

egg protein

You could say he's perfect. It has all the amino acid composition that a person needs. It also contains a small amount of fat in the yolk, but they are completely harmless, and some are even necessary. One of the advantages is a wide amino acid profile, and one of the significant disadvantages is the high price - it is not available for mass consumption.

A key product in the diet of a bodybuilder, since the most positive contributes to gaining muscle mass is a high protein content, about 15 g in one egg. Allergic reactions in the form of a rash are possible.

Protein and weight loss

As mentioned at the very beginning, protein helps to burn excess fat - it normalizes lipid metabolism, more energy is spent on digestion than the body receives. It is also a protein that can push the body to burn fat without disturbing the cycle in women.

Any substance and even protein have contraindications:

1. Lactose intolerance.
2. Individual intolerance to the components.

If you find a typo or inaccuracy, please highlight a piece of text and click Ctrl+Enter.

In today's article on sports nutrition, we will try to figure out what protein is and what it is for. We will also learn about its importance in bodybuilding, types, method of administration, harm and side effects.

Protein is a protein (derived from the English "protein"). It is a building material, without which any cell, tissue and organ of our body cannot do. A large number is found in seafood, meat, eggs, fish, cottage cheese, dairy products. It is also present in legumes (peas, beans), but the proteins in them are inferior, unlike animal products. What does "inferior" mean? A set of amino acids is non-essential, that is, the human body can synthesize them itself. But in the protein obtained from meat or fish, the amino acid composition is indispensable. Therefore, it is better to use animal protein.

Why you need protein

In bodybuilding, protein is needed to create new muscle tissue and gain muscle mass. Bodybuilders eat in large volumes, at least 6 times a day. There is not always an opportunity to cook food or time to dine. In addition, any protein obtained from ordinary food takes time to digest. And after sleep, for example, an instant influx of building material is needed, which will enter the bloodstream within 10-15 minutes and prevent catabolism. That's when supplements come to the rescue - protein powders.

You can learn more about how protein supplements are made.

Sports supplements include different types of protein. Three of the most popular are:

• Whey - has a high degree of cleavage, due to which amino acids quickly enter the bloodstream. Promptly provides muscle mass with nutrients.
• Casein - digested for a long time, about 6-8 hours, providing an even background for the flow of amino acids into the blood. Rarely used, as it can be replaced with cottage cheese.
• Soy is a well-balanced form with excellent absorption, but not as effective and popular as casein and whey. However, it has a significant advantage - it lowers cholesterol well and helps with osteoporosis.

How to take protein

An ordinary person leading a measured lifestyle needs at least 1 gram of protein for every kilogram of weight. For an athlete, this figure is 2 times more (ideally 2.5 grams per kg of weight). And are usually considered proteins obtained only from animal products. For example, 100 grams of chicken breast contains about 22 grams of protein.

An athlete weighing 90 kilograms needs to consume about 180-225 grams per day, which is equal to 800-1000 grams of chicken breast. Theoretically, it is quite possible to overpower so much food, but it bothers and, as mentioned above, sometimes protein is needed here and now, after sleep or before starting a workout.

When and how much to take protein? Everything will depend on the scarcity of your diet. But remember that supplements should not be present in the diet by more than 40-50%. The ideal time of reception will be the period immediately after a night's sleep. Your body has used up all the nutrients overnight and needs building material immediately.

After taking a serving of whey protein (30-40 grams), wait 30 minutes and have a full breakfast. After a workout, always along with fast carbohydrates, such as bananas. It is best to mix protein powder in 300-400 ml of milk, which will also add calories to the diet. For strict observance of calorie content, ordinary water is used. Before going to bed, you need casein protein or a pack of cottage cheese, excluding carbohydrates.

The benefits and harms of protein

The more muscle mass you have, the more protein you need. Protein deficiency brings with it various problems (skin, body, nails, hair). It literally saves muscles from drying out. This is especially true for those who regularly work out in the gym. It is often much easier to drink a glass of sugary smoothie than to eat a full meal with the same amount of protein.

There is practically none, except for its intolerance or abuse. It is important to remember that there should not be too much protein in the body - this is unsafe for the kidneys. And low calorie content can be attributed to pluses rather than minuses.

Side effects

Of course, like any other product, . This directly depends on the composition of the powder used, so before buying, you must carefully study the instructions. If you have an allergy, for example, to milk, then you do not want to take casein protein - in this case, intestinal problems (pain, bloating, indigestion) may appear. But given the low percentage of people who are allergic to casein, the supplement is safe in most cases.

If your body does not tolerate lactose (milk sugar) well, then you should refrain from taking whey protein, replacing it with whey isolate - it does not contain lactose. In this case, the side effect will be about the same as from dairy products, which is also extremely rare.

Many, especially novice athletes, when starting to take sports nutrition, quite often do not know what differences there are between such a popular protein and protein. For them, it's practically the same thing. However, everyone needs to know what differences and similarities such a popular food has. If you ask an athlete what are the differences and similarities between protein and protein, then at first this will put him in a state of shock.

Squirrels are natural organic compounds, which are built from amino acids and obtained from animal and plant foods.

Protein is the simplest proteins built only from amino acid residues. It follows from this that proteins are minimal structures that have the properties of a protein, and for this reason an equal sign is put between them.

Description of proteins

Protein is the most important component, very necessary for a person. With its shortage, the body stops working in the required mode, and health problems begin to appear.

For athletes, protein deficiency is very harmful. As a rule, during the period of intensive sports, muscle breakdown occurs, and they need building material. These include amino acids.

The body produces amino acids on its own and needs nitrogen, which is obtained from food, to help it.

As everyone knows, for power sports, athletes essential protein intake, because under intense loads, muscle tissue is destroyed and its restoration requires the intake of proteins that the athlete receives from food. If the intake is insufficient, then sports activities become meaningless and their quality will lead to zero. There will be no increase in stamina.

It follows that an athlete needs to consume a sufficient amount of protein food if there is a desire to maintain and improve their sporting achievements.

Considering the need of the athlete's body for the need for protein foods, it should be remembered that for every kg. weight required 2 - 3 gr.

Protein - the main sources

The main and easily digestible foods are those that contain the largest amount of proteins. These include lean meat, poultry (especially chicken, which is affordable and can be purchased at any outlet), eggs, milk, dairy products, nuts.

List of products containing proteins in their composition (per 100 g):

• Meat - 20 rubles.
• Eggs - 11 gr.
• Fish - 16 gr.
• Cheese - 30 gr.
• Soy - 34 gr.
• Beans - 20 gr.
• Peas - 20 gr.
• Bread - 5 - 10 gr.
• Milk - 5 gr.

Protein - Description

It is a material for construction and not a single cell or organ in the human body can live without it.

Most found in the following products:

• Fish and seafood.
• Dairy and sour milk.
• Cottage cheese and products from it.
• Eggs.

The Need for Protein

In sports, it is necessary for the formation, growth and increase of muscles. Athletes, especially bodybuilders, should eat well and often (6 times a day - no less). They always have a shortage of time, then they often do not have enough time to fully eat. In addition, the assimilation of ordinary food does not occur immediately, it will take time. And after sleep, they just need an influx of energy to create building material, this takes 10-15 minutes. Especially for these purposes, protein powders were created.

The most popular and favorite among them:

1. Whey- split rather quickly, just as quickly appear in the blood. Provides instant nutrients to muscles.
2. casein- digested for a very long time (6 - 8 hours), ensures uniform entry of amino acids into the blood. It is used infrequently, because. the best option would be to use cottage cheese.
3. soy- Supplement, digested quite easily. It does not create such an effect as casein, but it significantly lowers cholesterol and helps with osteoporosis.

The higher the muscle mass, the more protein will be required. Its deficiency leads to the fact that there are problems associated with the skin and bones. It saves muscles from drying out. This is especially important for those who spend a lot of time in the gym.

What do squirrels and proteins have in common?

They have almost everything in common: both contain protein, which is so necessary for the body. With their help, the body is effectively built, the condition of nails, skin, and hair improves.

Most importantly, they are very necessary for athletes, especially those who have set themselves the goal of building and increasing muscle mass. The intake of proteins and proteins is very useful for those who are trying to lose weight: proteins actively absorb fat cells, turning them into muscles.

Differences Between Proteins and Proteins

According to many there are practically no differences t. Protein refers to organic substances that are linked step by step in a chain of amino acids. More than 20 standard forms are used. They often fall under various changes, occurring before, when the protein begins to carry out its immediate function, during and after.

Protein acts as high quality concentrated protein powder. Used by athletes during training and after them, in order to restore the expended strength. Without the use of protein, not one person professionally involved in sports can live. It does not depend on the form in which he takes it: powder or natural.

A protein diet helps to get rid of body fat and build muscle without harming the old ones. It is the main material for protein synthesis.

According to many: protein is the same protein, but in a dry concentrated form, and protein is found in natural products: animal and vegetable.

Protein is one of the most popular types of sports nutrition among adherents of strength sports. However, opinions about this supplement can be heard completely opposite - from “if you don’t drink, muscles will not grow”, to “this is chemistry - there will be health problems.” Neither one nor the other, fortunately, has no basis. Let's figure out what proteins are, what they are, what they consist of and what function they perform in the body.

What are proteins for?

Proteins (proteins) are biological macromolecules that, together with lipids (fats), carbohydrates (sugars) and nucleic acids, are necessary for full-fledged, maintaining and building muscle mass. Protein mixtures for sports nutrition are well absorbed by the body, allow you to increase training loads and gain muscle mass.

To find out what proteins are for, remember that human muscle is approximately 20% composed of protein compounds that are involved in biochemical reactions.

The functional purpose of protein mixtures allows the body of athletes to cope with the following processes:

• produce new cells, build muscle and connective tissue in order to actively move;
• transmit nerve impulses to coordinate actions;
• timely receive hemoglobin, oxygen and nutrients for muscle development;
• regulate the state of cell membranes and all metabolic processes in order to withstand increased loads;
• activate antibodies that protect the body from bacteria, viruses, infections during seasonal illnesses or in stressful situations.

When playing sports, the intake of proteins is an unconditional necessity, since proteins are constantly spent on the formation of muscle tissue, support of the articular-ligamentous apparatus and maintaining mobility.

The composition and beneficial properties of proteins

What are proteins in terms of biochemistry? These are high-molecular organic substances, consisting of connected by a peptide bond. All protein compounds produced by the body are derived from basic amino acids. Proteins contain 22 amino acids, 10 of which are essential.

The lack of any elements leads to an imbalance in the digestive, immune, endocrine and other vital systems of the body. With a prolonged lack of amino acids, muscle atrophy begins, physical endurance decreases (- scientific journal Experimental and Clinical Gastroenterology, 2012).

There are such types of protein mixtures:

• fast (,) - absorbed almost immediately after ingestion, releasing a large amount of nutrients; this includes egg and whey proteins, they are recommended to be consumed in the morning and between workouts at least 5-6 times a day;
• slow (, ) - most often use casein protein before bedtime, in long breaks between meals, in order to maintain the achieved training effect, as well as to replace normal nutrition.

The body's need for proteins is directly related to its physical form and active activities. The more a person moves or makes efforts, the faster all biochemical reactions in the body occur. During the period of intense training, protein mixtures are required twice as much as during the usual training regimen.

To determine the daily amount, it is advised to take proteins at the rate of 2 g of protein per 1 kg of body weight, which is approximately 180-200 g for men, 100-120 g for women. Experts say that half of the protein norm can be replaced with protein mixtures.

Protein mixtures are stirred in water, in juice or added to dairy products. At one time, you can consume 40-50 g of protein without fear for health. 3-4 servings are needed per day, depending on weight and training loads. Protein blends serve as a supplement or completely replace one meal to reduce appetite. Suitable for those who are trying to lose weight, reduce body fat, and those who build muscle mass.

When gaining muscle mass

With an increase in muscle mass, proteins in the diet should be less than carbohydrates, since an increased supply of energy is needed. At the same time, it is necessary to train 3 times a week with a high load, eat 5 times a day high-calorie protein foods and consume “slow” proteins. To maintain muscle tone, it is recommended to train 2 times a week, eat 3-4 times with a normal ratio of BJU.

For weight loss and weight loss

With weight loss, the amount of carbohydrates is limited - for this reason, the body is forced to use fat stores. The assimilation of proteins in an increased amount requires significant energy consumption, which is compensated by the expenditure of body fat. Thus, the body receives the necessary nutrition and strength for training.

When losing weight, it is recommended to train 3 times a week with an average load, eat 5 times a day, using low-calorie protein foods and “fast” protein mixtures. Simultaneous weight loss and an increase in muscle mass is impossible, you must first "drive fat", lose weight, and then build muscle.

Possible harm and side effects

There is an opinion that excessive consumption of proteins leads to impaired liver and kidney function due to the release of decay products. There is an accumulation of uric acid, which leads to the development of urolithiasis and gout, a violation of bone density.

However, there is no reliable evidence of the relationship, most likely, we are talking about excessive dosage and the quality of the products used. Current evidence does not show the negative effects of higher protein intake on bone health (in English - the American Journal of Clinical Nutrition, 2017).

Conclusion: Use only proven, certified sports supplements. Choose your formulas carefully if you are lactose intolerant (due to a lack of the lactase enzyme). The modern market offers lactose-free milk and whey mixtures, or choose other types (egg).

Protein mixtures, like any product, can cause an allergic reaction to the protein or additional components (- Wikipedia). To reduce the cost of production and improve consumer quality, components are added to the mixture that disturb the state of the body in excessive amounts:

• taurine - an amino acid, in excess makes the cardiovascular system work in a stressful mode, disrupts nervous activity;
• thickeners (carrageenan, xanthan gum) - create the optimal consistency of protein shakes, but with constant use they can provoke gastrointestinal ulcers;
• synthetic sugars (dextrose, maltodextrin) - accelerate recovery after physical exertion, but at the same time increase the likelihood of obesity, diabetes, and metabolic disorders;
• synthetic sweeteners (aspartame, cyclamate, aspartic acid) - are not completely absorbed by the body and are contraindicated in renal failure, vascular diseases.

In addition, indigestion may occur, which usually resolves in 2-3 days. With prolonged problems, stop using mixtures and consult a doctor.

Types of proteins

Ready-made protein blends are a great option for those involved in sports and training. They contain pure, well-digestible protein, sometimes in combination with minerals.

By cooking method

Varieties of protein mixtures according to the method of preparation:

1. - protein after special purification, from which almost all fats and carbohydrates have been removed. The most popular product, because it contains an increased amount of proteins - up to 90%. To be consumed: in the morning after waking up, 2 hours before training, immediately after training or instead of a snack.
2. - these mixtures are obtained by hydrolysis, in which proteins are broken down into amino acids (peptides). The process of hydrolysis corresponds to the process of digestion, so that the protein hydrolyzate is a product that is already ready for absorption.
3. - has a smaller amount of protein, about 70-80%, therefore it is cheaper than other supplements. It is pointless to use it before training, it is better to do it between meals. Helps out when a full lunch or dinner is not available.

By source of protein

Names of proteins according to the products from which they are obtained:

1. Dairy formulas - consist of two proteins (casein and whey). Designed for users who easily digest lactose. Mass product, sometimes of dubious quality.
2. Whey - quickly split, made from whey, contain minerals necessary to maintain hormonal balance and the immune system. The traditional choice for those who are actively working on muscle mass.
3. Casein - with long-acting slow proteins, which gradually saturate the body throughout the day, so it is recommended to take it before bedtime or during long breaks in meals (more than 4 hours). During the period of muscle growth, casein is consumed at night, and during weight loss and “drying”, it can be taken during the day to reduce appetite.
4. Soy is an affordable option popular with novice athletes. Absorbed rather slowly. Phytoestrogens in its composition prevent the full growth of muscle tissue. It is added to other mixtures to reduce the cost of production, so read the composition carefully.
5. Egg - more difficult to digest, but contains a complete set of amino acids. Mixes are recommended during the period of enhanced training. They dominate the sports nutrition market because they contain amino acids that break down body fat. If you specify specific numbers, then to get the daily protein intake, you need to eat 10 chicken eggs. In monetary terms, it turns out cheaper, but it is necessary to separate the yolks from the proteins, and the result is slower due to the gradual absorption in the stomach.
6. Multi-component mixtures are a complex product, recommended, among other things, for professional training. Especially in demand in cases where it is necessary to drive away fats and highlight muscle relief. In the more expensive segment, it is accompanied by detailed instructions with the composition formula and rules for use.

Protein mixtures are produced from peas, hemp and other vegetable raw materials, they contain only 50-60% protein, but contain fatty acids, minerals and other useful components. They help regulate carbohydrate metabolism, have a positive effect on the microflora and intestinal motility.

Alternative to proteins

Instead of protein mixtures, you can use carbohydrate-protein ones, in which vitamins, minerals, creatine are added (an amino acid that accumulates energy in muscle and nerve cells increases endurance). Gainers are consumed approximately 60-90 minutes before strength training, then the energy reserve is enough for several hours.

According to experts, it is better to take more expensive mixtures (whey, casein, egg) from trusted manufacturers, even if in a smaller volume, than to use a lot of low-quality cheap mixtures. Proteins in the form of a hydrolyzate are the most expensive option, but their efficiency is only 10-15% higher, so it’s not necessary to overpay, it’s easier to buy an isolate.

Note! The most popular mixtures are American or European-made, more affordable are Asian and domestic.

Recognized leaders: BSN, MHP, VPX, Dymatize, Binasport, Weider, Syntrax, MuscleTech, Gaspari Nutrition, Optimum Nutrition.

Results

The calculation of the training load and the choice of protein mixtures are best done with the participation of a trainer who will more objectively assess your physiological parameters and sports prospects. The most effective methods of nutrition and training are revealed only empirically and require constant monitoring.