Proteins and proteins, which are better to choose for sports nutrition
The choice is in your favor!
Proper nutrition is just as important to achieving results as exercise. One of the fundamental issues of the nutrition program is a sufficient amount of protein, the building material for your muscles.
How to balance your diet? What to choose as a source of protein? Should You Spend Money on Protein Supplements? We are trying to figure out what are the advantages and disadvantages of using natural sources of protein and sports protein. Draw your own conclusions!
Compound
natural sources. In addition to protein, natural sources contain a number of other substances: these are fat and - in the case of plant-based products - a significant amount of carbohydrates. In any case, these are additional calories that often become superfluous. In addition, the combination of protein with fats significantly slows down the process of its digestion.
Sports nutrition. High-quality protein mixes contain about 90 percent protein, so the amount of roughage is kept to a minimum. In addition, the mixtures are enriched with essential vitamins and minerals.
calories
natural sources. To gain 30 g of protein, you need to eat 150 g of beef, they will contain about 17 g of fat. In total, we get 270 kcal (45% protein, 55% fat).
Sports nutrition. The average serving of a protein shake contains about 30 grams of protein and about 0.2 grams of fat. Only 122 kcal (98.5% protein, 1.5% fat).
Modern technologies
natural sources. Achievements of pharmacology are used not only in sports and medicine. Hormones, nutritional supplements, synthetic vitamins have become the habitual diet of our smaller brothers grown in captivity. Do you think that mutant that you bought under the guise of chicken breast could pass the doping control? Another potential danger associated with the use of new technologies in the food industry is transgenic raw materials. About 90% of soy products, for example, are made from genetically modified soybeans. At this point in time, science does not have data on the consequences of long-term human use of such food.
Sports nutrition. Modern production technologies make it possible to significantly improve the quality of the protein and obtain a concentrated product (isolates, concentrates, hydrolysates) purified from impurities from the feedstock. For example, to obtain 30 g of whey isolate by ultrafiltration, 5 liters of milk are required! Milk fat, lactose, casein and denatured protein remain behind. The result is an increase in biological value, a high concentration of peptides and amino acids, including branched chain amino acids.
Count
natural sources. When using natural sources, protein can only be dosed approximately - the protein content depends on the variety and quality of the products, storage and cooking conditions. In addition, many nutrients are lost during repeated freezing-thawing of meat or fish, long periods of storage and cooking.
Sports nutrition. The label of any protein contains detailed information about the protein source, method of obtaining and the content of nutrients and vitamins in this product. This allows you to accurately dose the protein and choose exactly the product that will best suit your goals and the nature of your workouts.
biological value
natural sources. In the ranking of the biological value of proteins, the top lines are occupied by egg and milk proteins, then in descending order - meat, fish, poultry, soy and other vegetable proteins.
Sports nutrition. It is milk, eggs and soybeans that are the main raw materials for the production of protein supplements. So, the index of biological value is on top!
digestion
natural sources. Digesting protein foods is a long and energy-intensive process, and the more protein you need, the more stress is placed on the gastrointestinal tract. Up to 30% of the calories contained in it are spent on protein digestion and a lot of time - for example, the protein of a boiled egg can only be in the stomach for up to 12 hours. One of the ways to reduce the load on the digestive tract and facilitate the access of proteolytic enzymes to protein molecules is to thoroughly chew food and use preparations containing digestive enzymes (festal, mezim, etc.).
Sports nutrition. Liquid foods are much easier to digest, which is why most protein supplements are taken in the form of shakes. Protein, especially hydrolyzed, is digested and absorbed faster, creating the concentration of amino acids in the blood necessary for muscle recovery and growth. However, with the rapid entry of amino acids into the blood, they are also quickly absorbed - a high concentration does not last long. To smooth out these fluctuations and ensure full muscle recovery after training, it is recommended to use protein mixtures with different absorption rates and fractional protein intake during the day.
Availability
natural sources. These days, grocery store shelves delight with abundance, but not with prices. New trend - environmentally friendly products. If you want to be sure of quality and safety, you will have to pay more!
Sports nutrition. Gone are the days when getting it was a big problem. Now you can buy supplements in a specialty store, order by mail order or through an online store with home delivery.
Storage
natural sources. Real nutrient content - protein, vitamins, etc. - may differ significantly from the data of theoretical calorie tables. It depends on the technology of preparation, storage conditions of the source products and cooked food. Long periods of storage, repeated freezing-thawing or repeated heating - reduce the nutritional value. Try to buy fresh natural, not frozen foods, do not store long-cooked food.
Sports nutrition. Protein blends tend to be much easier to store than regular foods. Standard storage conditions - dry, cool place. Fans of buying protein in buckets should not forget that the opened package should be stored for no more than 2 weeks! Therefore, when buying, measure the amount of protein in the package and your appetites - you should have time to use the entire product before the expiration date!
Cooking
natural sources. Cooking meat or fish will take time and skill. Try to minimize the amount of ballast fat: choose lean meats, fish, poultry, cut off visible fat, remove the skin from the bird.
Sports nutrition. It takes a minimum of time to prepare a protein shake. In order not to make a mistake with the solvent, and it can be water, milk, juice, it is worth studying the recommendations for use.
Taste
natural sources. Of course, a pork chop is more appetizing and tastier than a protein shake. But if you sit only on chicken breasts for weeks, a persistent aversion to them is guaranteed! Your diet should be as varied and tasty as possible: use different types of meat, poultry, fish, seafood; try new recipes and combinations, do not forget about seasonings and spices. Food is not only fuel for muscles, but also pleasure!
Sports nutrition. Manufacturers of sports nutrition in the fight for the customer strive for diversity: one product can have more than 10 different flavors. If none of these make you happy, or if you're trying to stay away from colors and flavors that are identical to natural, choose a protein with a neutral taste.
Convenience
natural sources. If you train seriously, the number of meals should not be less than 4-5 per day. The quality of food in public catering establishments leaves much to be desired and more often corresponds to the principle of "fast and cheap" than "tasty and healthy". You can, of course, take food with you to work, but it needs to be stored and heated somewhere. The high pace of modern life dictates its own conditions to us - rarely anyone succeeds in eating regularly and of high quality.
Sports nutrition. Sports nutrition is a simple and convenient way out in a situation where there is not enough time to prepare food or there are no conditions for its storage. Take a thermos with a protein shake or a few protein bars with you to work or to the gym - and the problem of muscle protein nutrition is solved.
Eating Out
natural sources. If you eat out, choose meat or fish that are grilled or baked without oil. Avoid semi-finished products, dishes cooked in deep fat, batter, breadcrumbs, fried in oil.
Sports nutrition. Protein bars are a simple and convenient way to avoid protein deficiency in the face of a lack of time and places where you can eat quickly and correctly.
Potential Hazard
natural sources. Environmental pollution has a detrimental effect on the quality of our food. For example, tuna can accumulate methylmercury found in polluted seawater, and pesticides found in plant foods are concentrated in cow's milk. Accumulating along food chains, harmful substances - pesticides, salts of heavy metals, radionuclides, carcinogens - get on our table in the form of meat, fish, dairy products and can settle in our body.
Sports nutrition. It is no secret that there are a huge number of fakes on the market for medicines and nutritional supplements (according to some estimates, more than 50%). Neither the well-known name of the manufacturer nor the quality label on the can can be a guarantee of quality. In order not to become a victim of fraud, buy sports nutrition only in trusted places, directly from manufacturers or official distributors.
Price
The price of a 30-gram serving of protein from natural sources and protein mixtures is almost the same. Moreover, often the purchase of sports nutrition is more cost-effective. With the appearance on the market of domestic manufacturers of sports nutrition that meets international quality standards, at a price significantly lower than imported counterparts, protein supplements have become available to everyone.
Choose lean meats, fish, and poultry. During cooking, cut off visible fat, remove the skin from the bird.
It is worth limiting the consumption of egg yolks - they contain fat!
Skimmed dairy products are the best choice: a lot of protein and enzymes, little fat and milk sugar (lactose).
The choice of sports nutrition is not an easy task! It is necessary to take into account the diet and training regimen, your goals and taste preferences.
Wanting to be healthy and physically developed, most people include in their routine not only sports, but also review their own eating habits. Ordinary food can not always provide the body of a person who has begun to actively train with the necessary amount of nutrients and valuable substances. To cover the deficit allows the use of various supplements, among which the most in demand.
It is quite difficult for a person who has never been involved in sports regularly to navigate the variety of special nutrition, to make a choice in favor of a particular product. Not everyone understands why to use such supplements, what they are, what benefits they bring. To understand this issue, it is necessary to study the composition and effect of this sports nutrition on the body of someone who works out both in the gym and at home.
What is whey protein?
This is a sports nutrition, which includes protein. It is extracted from whey by filtration and then dried. This nutrient incorporates special. They, getting into the digestive system, contribute to the restoration of various tissues.
There are twelve amino acids in total. They are divided into interchangeable and irreplaceable. The former are synthesized in the body, while the latter can come exclusively from the outside, that is, with food. A protein that contains all eight essential amino acids is complete. This is what whey protein contains. Complete protein is found in fish, meat, eggs, and dairy products.
The high demand and popularity of whey protein is due to the safety and usefulness of the supplement. This type of sports nutrition is perfect for those who set out to gain weight.
The benefits of the supplement are as follows:
- included in the amino acids, are a building material for maintaining and increasing muscle mass;
- stimulates the production of insulin, which has an excellent anabolic effect;
- reduces the synthesis of cortisol, adrenaline and other hormones that have a destructive effect on muscle tissue;
- provides the necessary boost of energy during training.
Thanks to these four essential properties, whey protein is consumed by many people who include sports in their daily schedule.
The value of whey protein is not limited solely to the benefits for achieving certain athletic goals. Of course, the supplement is most often taken for gaining muscle mass or for weight loss, but it also has other positive effects. Regular consumption of whey protein strengthens the protective functions of the body, increases the concentration of glutathione - one of the most important antioxidants for the body.
In people who are actively involved in exercise equipment, the supplement makes the muscles more powerful. Taking whey protein at the end of each workout helps muscle fibers and tissues recover faster. In addition, complete proteins reduce both neutral fat and "bad" cholesterol. The main thing is to observe the measure.
Uncontrolled and improper intake of protein can negatively affect the state of the cardiovascular system. People with impaired kidney function are not recommended to get involved in this supplement. Protein compounds are broken down by enzymes.
The more protein enters the digestive system, the more enzymes are required. If enzymes are present in insufficient quantities, there is a high probability of developing flatulence and pain. This explains the fact that these enzymes are present in quality whey proteins.
You should not start taking sports nutrition without first consulting with a specialist. This applies to absolutely any supplement, including whey protein.
Protein Choice
Today, whey protein is produced by many companies. They differ in both cost and composition. Each variety has its own characteristic properties. They must be taken into account. Therefore, when deciding to introduce this or that additive into the diet, you should first familiarize yourself with the features of the product in more detail. When choosing a protein, be sure to take into account if it contains lactose, flavors, sweeteners, fats, how much protein it contains.
Whey protein is divided into four types. The classification depends on the processing and filtration of the protein. Therefore, its percentage is determined by the type of additive:
1) Concentrate. It contains the least protein, which averages about 55-89%. The rest of the composition is represented by various useful peptides, fats, lactose. Its cost is usually lower than other varieties.
2) Isolate. Contains about 90% protein. The concentration of lactose and fat is minimal. The supplement has a high content of nutrients. The cost of this sports nutrition is much higher than the concentrate.
3) Hydrolyzate. Almost entirely composed of protein (99%), which is an undeniable advantage and makes the supplement expensive. It has only one drawback - not quite a pleasant taste.
4) Whey multicomponent protein. Obtained by mixing the concentrate with the isolate. The exact percentage depends on the manufacturer. Along with protein, it contains vitamins and minerals.
It is not uncommon for a person who starts consuming whey protein to have problems with the digestive system. Such a reaction is based on the characteristics of the organism. This is due to the fact that lactose is present in the composition of the supplement. Its processing requires lactase - a special enzyme, the production of which in the body stops at the age of 15 to 20 years.
Thus, diluting the mixture with milk, a highly concentrated portion of lactose is obtained. And if, drinking a glass of milk, a person usually does not have any problems with digestion, then together with a complete protein they can arise. Therefore, when purchasing a supplement, you should always pay attention to the lactose content. It is completely absent in the isolate. This explains the better absorption of this supplement. The combination of concentrate and isolate is well tolerated. There are exceptions, but quite rarely.
Biologically active substances are present in large quantities in the concentrate, and in small quantities in the isolate. They are completely absent in the hydrolyzate. In addition to protein, protein mixtures contain minerals, immunoglobulin, and vitamins.
The required amount of the mixture is diluted either in skim milk or in water. Everything is thoroughly mixed with a shaker. Hot water must not be used. It leads to the fact that the protein simply folds. The scheme of taking the supplement is completely determined by the goal that the person sets for himself:
For gaining muscle mass
To add volumes, for every kilogram of your body weight per day, you need to consume at least two grams of protein. A similar amount of protein is quite difficult to obtain from simple products, which is why they take a supplement.
It is best to consume protein half an hour before class. This time is enough for its full assimilation. There is no single opinion about taking a supplement after a workout. However, given that the loads do not allow the digestive system to work one hundred percent, it should be understood that the body is simply not able to immediately absorb a complete protein.
The isolate can be drunk 30-60 minutes after the end of the class. Immediately after the workout, it is permissible to take only a hydrolyzate.
Whey protein should be treated like a dietary supplement, not a weight loss product. Take this sports nutrition for weight loss as a replacement for the main meal. It is best to drink a protein shake instead of dinner or before a meal, but significantly reduce the subsequent serving of food.
The concentrate should also be discarded by those who wish to lose weight, and during the drying period. It contains carbohydrates and fats. The hydrolyzate is absorbed too quickly, causing a surge of insulin, which awakens the appetite. An isolate would be the ideal choice.
It is undesirable to drink the supplement as a supplement to the main diet, as this will lead to weight gain due to:
Increased production of insulin, which can convert glucose into fat;
- caloric content, which is quite high even in one serving of a protein shake;
- Decreased production of hormones that help break down body fat.
Switching exclusively to whey protein, replacing the supplement with a complete meal, is also impossible. It's bad for health.
People who are gaining weight or losing weight should not take more than 30 grams of protein at a time. This amount is simply not absorbed. Drink a cocktail should be three to five times a day. The first dose must necessarily fall on the time after waking up, which allows you to get strength, energy, protect muscles from catabolism.
Whey Protein - not the only source of complete protein. Its amount in meat protein reaches 18%. It is impossible to completely switch to such food, since almost a third of it falls on fats. Trying to get protein from just one food won't do you any good. You need to eat in a balanced way. In food, it is recommended to consume not only meat, but also cereals, as well as eggs (one contains 10 grams of protein). Protein shakes are taken to make up for the lack of protein.
How much does whey protein cost?
The price is determined by the degree of purification, the quality of taste, the brand. The cost does not always correspond to the quality, because sometimes you have to overpay for the well-known name of the manufacturer. The range of taste also plays a significant role. On average, a kilogram package will cost between 24-26 dollars. If the cost is too low, then the likelihood that the quality matches the price is high.
The easiest way to avoid mistakes when purchasing a protein food supplement, if you are guided by the rating of the best:
- 100% Whey Gold Standard. This protein from Optimum contains special whey-derived peptides that accelerate the action of the protein. Thanks to this, the additive is not only perfectly mixed into a cocktail, but also easily digested.
- Zero carb. Produced by VPX Sports, it contains virtually no carbs and fat, is quickly processed, and comes in a wide variety of flavors, but is expensive.
- Syntha-6. A multi-ingredient mixture from BSN that has a pleasant taste, does not cause any side effects, does not form residues.
- Elite Whey Protein. Dymataze offers whey protein not only in traditional but also in exotic flavors. The composition of the additive includes enzymes, and even a shaker is not required to prepare a cocktail.
- 100% Prostar Whey Protein. Mixes easily. Rich in amino acids. Has a pleasant taste.
It is important to take into account not only the beneficial qualities and value of whey protein, but also what harm it can bring if you abuse the supplement, choose a low-quality product. Having fully studied the rules of admission, depending on the goals, playing sports for both weight loss and weight gain, it is important to follow all the recommendations, and a complete protein will definitely work in the direction that a person needs.
