How to choose protein for muscle gain

Protein is vital for our body. But athletes especially respect him, because this is the main “building material” for muscles. In order for them to grow faster and gain strength, they need a lot of protein - it is unrealistic to get so much from ordinary food (it is unlikely that you can eat 5 kg of beef or a couple of dozen boiled eggs in one sitting). But from a few grams of dry protein, you can prepare a nutritious cocktail that will saturate the body with useful amino acids and give muscle tissue the necessary amount of protein. And note - without any ballast like fats and carbohydrates.

The best protein manufacturers - which company to choose

High-quality protein can be purchased in specialized stores, but not in the market or from the hands.

It is better to take sports nutrition from trusted manufacturers who have been working in this area for at least 3-5 years:

• Optimum Nutrition;
• Dymatize;
• weider;
• Muscle Pharm.

The products of these companies are distinguished by a high degree of purification, good digestibility and a pleasant taste. You can get acquainted with all the advantages of the best protein supplements from famous brands in our rating.

However, any bodybuilder will tell you that you need to select protein shakes individually, taking into account all the characteristics of your body. Only in this way can you achieve the maximum effect from their use.

Protein is obtained from natural products, that is, it is an extract obtained from the same food that we eat every day - meat, fish, milk, legumes and cereals. It contains about 70-90% protein, while the rest of the mixture is vitamins, creatine, carbohydrates and other substances necessary for the body.

The main task of protein supplements is to provide the fastest possible set of muscle mass. Once in the body, the protein is broken down into amino acids and absorbed by the blood. Then it is transferred to the muscle tissue, strengthening its structure and making it denser.

However, there are protein supplements that help you lose weight: they support muscle health by forcing the body to extract energy stores from stored fat, and not from muscles.

Types of protein

This type of protein is obtained from boiled whey, in which, under the influence of high temperature, the milk protein coagulates and is easily separated from the rest of the liquid. It is quickly broken down and absorbed by the body (within about 2 hours) and is an excellent restorative agent after serious physical exertion.

Protein after heat treatment and filtration of whey can undergo additional purification from fats and carbohydrates or go to the shelves "as is".

Depending on how high the degree of filtration of the finished product is, there are three subspecies of such additives:

1. Concentrate is the most affordable option. It contains about 60-80% protein, while the rest is fat and carbohydrates. The concentrated protein is obtained at the first stage of whey filtration.

2. Isolate - does not contain lactose and is absorbed faster than the concentrate. In it, the protein takes up to 92-95%, and the fat content does not exceed 1%. This degree of purification is achieved by microfiltration or reverse osmosis.

3. Hydrolyzate - here the protein molecules are already split into amino acids, which are instantly absorbed by the body and immediately enter the general bloodstream.

Pros:

• Ideal amino acid profile;
• Quickly digested and absorbed into the blood within 20-40 minutes;
• Perfectly restores muscle fibers after intensive training;
• It can be used both at the drying stage and when gaining mass;
• Has a pleasant taste;
• Relatively inexpensive.

Minuses:

• Not suitable for people with milk protein intolerance - the only exception is the isolate.

This protein is also obtained from milk, only pre-skimmed (buttermilk). It is absorbed very slowly - from 6 to 8 hours, gradually saturating the body with amino acids. Most often, it is taken for weight loss and drying the body, because it satisfies the feeling of hunger for a long time.

Casein can be supplied as a digested hydrolyzate or micellar protein obtained by ultrafine filtration of milk. The latter is able to "feed" the body with protein for 10-12 hours.

Pros:

• Gives a long-lasting satiety effect and reduces appetite;
• Includes a rich set of amino acids;
• Stimulates protein synthesis in muscles;
• It has a complete amino acid composition and contains a decent dose of calcium;
• Ideal for taking before bed to prevent muscle catabolism.

Minuses:

• As in the case of whey protein - not suitable for athletes with lactose intolerance;
• Taste - for an amateur.

The so-called reference protein, in which there are no fats or carbohydrates, but there is almost all the amino acids necessary for the body, as well as a whole set of trace elements and vitamins.

It is made from chicken eggs, removing the yolk and all moisture from them. This is a medium digesting protein that begins to break down in the body an hour after ingestion and feeds it for 4 hours.

Pros:

• Almost 100% digestibility;
• Rich in minerals, trace elements and vitamins;
• Does not contain fat;
• Dulls the feeling of hunger;
• Great for recovery after workouts.

Minuses:

• Rarely available in pure form;
• Expensive;
• Causes allergies in people sensitive to egg white.

Its properties are close to 85% whey isolate, but unlike it does not cause problems in people with lactose intolerance. Meat protein is usually obtained from beef and must be cleaned, removing cholesterol and fats.

Pros:

• Suitable for those intolerant of milk protein or gluten;
• Has a balanced composition of amino acids;
• Contains own creatine;
• Quickly and almost completely absorbed by the body.

Minuses:

• It is not cheap;
• Has a bitter taste.

Plant protein is most commonly obtained from soy, but it can also be obtained from rice, peas, hemp, or wheat. This is an acceptable option for vegetarians, although the amino acid profile here is far from ideal. To improve the quality of vegetable protein, leucine is added to it, which really makes muscles grow.

Pros:

• Does not contain substances of animal origin;
• Has an average absorption rate;
• One of the cheapest protein options.

Minuses:

• Incomplete digestibility;
• Poor composition of amino acids;
• Frequent use and large doses provoke flatulence.

Vegetarians should take a closer look at hemp proteins. Their composition is richer than that of soy extract, which allows you to somehow compensate for the lack of animal proteins in the diet.

Amino acid profile

Protein is the main component of a protein powder, but under this general name, whole groups of numerous acids are hidden, which determine the nutritional value of a particular supplement.

A good blend should contain 18 amino acids, including branched-chain BCAAs, which are responsible for building muscle and burning excess fat. The BCAA family is represented by a trio of essential amino acids (leucine, isoleucine and valine) - the higher their percentage in the powder, the better.

Alas, manufacturers do not always indicate the profile of their product, so you have to focus on the average statistics for different types of protein:

1. Whey and casein - contain all the necessary protein amino acids, while about half are indispensable. The percentage of BCAAs is also the highest here.

2. Albumin (egg) - despite the full digestibility, not as good as dairy proteins. It lacks 2 essential amino acids - lysine and valine (the second is part of the BCAA group).

3. Beef - contains the necessary amino acids and even the obligatory trinity with branched chains, but in very small quantities, if we calculate the mass of protein.

4. Vegetable - is a cross between egg and meat protein, contains 16 of the 18 protein amino acids.

Composition and additional ingredients

Often on the shelves you can see multicomponent protein supplements, including 2-3 varieties of proteins. In this case, you should carefully study the composition on the back of the package: the substances that the mixture contains the most should be listed first.

That is, if soy protein is written first, and only then whey protein, then you have in your hands just a herbal supplement enriched with dairy components - no matter what the big letters on the label promise.

Pay attention to the percentage of fat and carbohydrates in protein powder - they should be no more than 3-4%. But the presence of dietary fiber can bring considerable benefits to your digestive tract. They improve the absorption of a protein shake, and also get rid of the traditional side effect of the protein "diet" - gas formation in the intestines.

Protein blends may contain flavorings: chocolate, fruit, vanilla, etc. It all depends on your preferences. But remember that you will have to drink a protein shake every day, so buy products with an unobtrusive and pleasant taste. Or take several different ones and use them alternately.

The main thing is that there are no harmful artificial sweeteners in the protein:

1. Sacharin;

2. Aspartame;

3. Cyclamate.

Contraindications

There are few contraindications for taking protein, but they still exist.

The main ones are:

1. Individual lactose intolerance;

2. Diarrhea;

3. Allergy;

4. Frequent abdominal pain, colic, flatulence;

5. Renal failure.

If you have such problems, you will have to carefully select the type of protein or completely refuse to take it.

1. For good muscle growth, it is better to buy whey protein in the form of a concentrate. It quickly breaks down and almost immediately begins to nourish the muscles with the necessary amino acids. Pay attention to the composition of the mixture - there should not be vegetable proteins, as they will reduce the concentration of the BCAA group. It is also worth adding hydrolyzate to your diet and drinking it immediately after strength training.

2. Drying bodybuilders need the most pure compositions - without fats and carbohydrates. They are suitable for whey isolate that has passed microfiltration, and preferably a reverse osmosis system. At night, it is advisable to drink a cocktail with casein - it will saturate the body for a long time and stop the catabolic processes that destroy muscle tissue.

3. For people who want to lose extra pounds, protein formulations with a low or medium absorption rate and an almost complete absence of fats are suitable: egg, vegetable, casein or multi-component - for which there is enough money. Digestive aids are welcome.

4. For athletes with individual milk intolerance, it is better to use whey isolate, meat, vegetable or egg protein. The last two products can be used on drying, beef protein when gaining muscle mass, and lactose-free whey in both cases.

5. On free days between workouts, it is recommended to take a complex protein containing a maximum of nutrients and vitamins. The main thing is that the proteins included in its composition have a different digestibility rate.

1. A small package of whey concentrate weighing half a kilogram can be bought at a price of 400 to 1400 rubles. Buckets of 4-5 kg ​​will pull from 3.5 to 8.5 thousand.

2. An isolate in a 500-gram pack costs about 800-1200 rubles.

3. Whey hydrolyzate weighing 700-800 grams will cost from 1500 to 2000 rubles.

4. A half-kilogram package of casein will cost 600-900 rubles. The same will cost and egg albumin.

5. Beef protein usually comes in large jars weighing about 900 grams. In stores, they ask for 1500-2300 rubles for them.

6. Dry vegetable protein costs about 900-1000 rubles. for a standard package of 450-500 grams. But if soybeans were used as a raw material, the price will not exceed 250-470 rubles.

7. Multicomponent formulations, depending on the ingredients used, cost from 250 to 1500 rubles.