Protein for beginners

Often, novice bodybuilders, wanting to quickly build muscle, acquire various sports proteins without even understanding how to choose and take them correctly. Among the wide variety of sports nutrition, it is important to choose what will help the athlete achieve the desired result. To do this, you must first study the composition of the sports complex in order to understand what it is.

The main component of sports nutrition is protein. It acts as a building material of the body, therefore it is indispensable for an athlete. With a lack of protein, muscle tissue is depleted and all workouts become ineffective.

What's on the label?

When choosing sports nutrition, you need to familiarize yourself with its composition. The focus should be on protein. The label indicates its type, percentage of other ingredients, the amount of carbohydrates and fats. Kartinin, glutamine and vitamins are minor ingredients.

Before you give preference to one of the types of sports nutrition, you need to carefully study its composition.

What is the best protein for a beginner?

In fact, the protein scheme is the same everywhere and is equal for athletes of all fitness levels. Every day, the body needs two types of proteins - which are absorbed instantly, and which are absorbed over several hours. Among the variety of protein types, whey and casein are considered the best according to these criteria.

Whey Protein

Derived from raw milk, whey is the most common form of protein powder. During the production of cheese from milk, elements are added that allow the separation of raw milk. Approximately 20% of the total mass of raw cow's milk is whey protein, which is separated during separation, pasteurized and converted into powder form. For whey protein filtration, microfiltration and the ion exchange method are the main methods.

Three-phase milk purification technology for whey protein production

Why is it needed?

Whey protein is an ideal, fast-digesting source of complete protein. Ideal for filling the body with amino acids in a short time, for example, early in the morning or immediately after a workout.

Advantages

• Whey protein is rich in branched chain amino acids (in English branched chain amino acids, abbr. BCAA) - leucine, valine and isoleucine, which play a key role in the production of muscle protein (i.e. muscles).
• Very high biological value
• Typically has a rich creamy taste

Flaws

• People with a dairy allergy or other lactose intolerance may have some difficulty digesting whey protein, so it may not be an ideal source of protein for such people. Adding digestive enzymes to your protein shaker can help with this.
• Most of its forms are absorbed within one hour of consumption, making it not the best food to keep you feeling full or provide a continuous supply of amino acids to the body.

Types of Whey Protein

Whey protein concentrate: contains from 70% to 80% protein, as well as substances such as immunoglobulins, lactoferrin, conjugated linoleic acid, lactose, bioactive lipids, minerals. So while whey concentrates contain less protein per gram than whey isolates, they contain a host of other health and immune-boosting ingredients that shouldn't be overlooked either.

Whey Protein Isolate: The purest, most filtered form of whey protein, containing 90% to 95% protein. It is very low in fat and also usually contains only a small amount of lactose.

Whey Protein Hydrolyzate: This form is made in the guise of whey from intact protein residues when they are broken down into smaller peptides during separation. They are absorbed and digested slightly faster than isolate. Hydrolyzed whey has a more bitter taste than other types of whey protein.

New Zealand Whey Protein: Considered by many to be at the very top of the list, having the highest quality due to the special processing and extraction. New Zealand dairy farms are known for following the world's most stringent quality standards, guaranteed to be free of antibiotics, hormones and chemical preservatives. In addition, all cows must eat fresh grass.

New Zealand whey protein has the highest biological value because it contains all the essential amino acids in sufficient quantities.

Micellar Whey: A unique form of protein characterized by its slow release in the body. It has all the benefits of whey protein (full set of amino acids) plus the benefits of a slow release protein. This makes it ideal for consumption in the evening before bedtime.

Vegetarian Protein

A plant-based protein that has been gaining popularity lately. The composition is completely based on vegetable protein. Appeared as an alternative to whey protein. Although most plant proteins are considered "incomplete" (missing key amino acids), if all of them are combined in one mixture, you can get a complete protein powder, which is what many manufacturers do.

Why is it needed?

• This product is made for those who are vegetarians or those who are lactose intolerant (or allergic to dairy products of any kind).

Advantages

• Vegetarian protein users report that using it is less of a burden on the digestive tract compared to dairy (whey) or other origin (egg or meat) proteins.
• Facilitates the implementation of a vegetarian diet, with the presence of a full complex of proteins

Flaws

• Not everyone likes the vegetarian taste of such proteins.
• Miscibility is a problem for some brands, it is not always possible to achieve quality as in isolate
• Average biological value compared to whey protein

meat protein

For the real carnivore, there is also Meat Protein Powder, which is another alternative for those who are intolerant of dairy products, and also has a complete amino acid profile that does not differ in composition from a freshly cooked juicy steak.

Some consumers believe that this type of protein is more conducive to building muscle mass than vegetable or milk proteins.

Why is it needed?

Ideal for those who are on a paleo diet or those who are prone to dairy allergies looking for a worthy replacement for dairy proteins.
Commonly used as an extended release product for muscle building and rapid recovery from strength training and other fitness activities.

Advantages

• Promotes a longer feeling of fullness compared to whey protein
• Helps you get all the benefits of beef protein without cooking the meat

Flaws

• Has a unique coffee-like or caramel-like flavor that may be put off by people who have consumed whey protein
• Some brands don't mix as easily as whey protein

egg protein

Another good lactose-free product is egg white protein powder. Egg white is a complete self-sufficient product containing all the essential amino acids.
Well accepted by most diets.
It is also low in calories, no fat, and provides moderate digestion rates.

Why is it needed?

Egg protein is best consumed in the morning or evening when you want to ensure the longest possible supply of amino acids to your muscles. For those who are lactose intolerant or don't like the taste of veggie or meat proteins, egg protein is a great alternative to whey protein.

Advantages

• Easy to mix
• No fat and low calories
• Contains vitamins A.B, D and E

Flaws

• Possibly not the best protein to consume post-workout due to delayed amino acid absorption
• There is a potential risk of Salmonella contamination if cooking standards are not followed

Casein or calcium caseinate

Similar to whey protein, casein is also extracted from milk when cheese is made. If 20% of fresh cow's milk is whey, then the remaining 80% is casein. Casein is extracted in the same way as whey. Then, through drying, it is converted into powder. It is a very slow digesting protein that forms tiny clusters called micelles when mixed with liquid.

Calcium caseinate is derived from casein and is considered by many to be an interchangeable product with other proteins.

Casein is a complex protein formed during the curdling of milk.

Why is it needed?

Casein is an excellent choice when slow digestion of protein is needed, such as before bed. It provides a constant supply of amino acids to your muscles while you sleep.

Advantages

• Great taste with a thick creamy texture
• Slow digestion of protein helps keep you feeling full for longer for dieters
• It is known about anti-catabolic effects when consumed - maintaining nitrogen muscle balance.

Flaws

• Casein has a slightly higher amount of lactose, which can cause digestive problems for people with milk allergies.
• Lacks anabolic effect compared to whey protein due to low BCAA content

soy protein

Soy protein is by no means new to the protein powder group. Usually contains up to 90% pure protein. In the world of vegetable proteins, it is considered a heavyweight because only it has a complete set of amino acids.

Why is it needed?

Great for lactose intolerant people and those on a vegan diet.

Advantages

• Soy is a complete protein and contains all the essential amino acids

Flaws

• It contains phytoestrogens and thus can provoke various undesirable reactions in dependent people.

I hope that this article will help to choose the right protein for beginners, avoid unnecessary mistakes. Think carefully about choosing a protein based on your goals, specific needs, and lifestyle. If you are in any doubt, ask your fitness instructor or dietitian for advice on which powders you should choose.

If you are serious about going in for sports, you should immediately think about purchasing sports nutrition. And first of all, it is very important to stock up on protein mixtures. But what is the best protein for beginners and how to choose the right one?

Protein rules for beginners

There are a huge number of supplements on the sports nutrition market. Understanding them is sometimes difficult even for a professional athlete, what can we say about beginners. But in fact, there are only 6 simple rules for choosing a protein for beginners:

1. Buy supplements only in trusted specialized markets and online stores.
2. You should purchase mixtures of well-known manufacturers - sports nutrition brands, without saving. Buying goods at the cheapest cost, incomprehensible production, you risk your health.
3. Read the ingredients carefully. In proteins, in addition to protein, there are often a huge number of other components. If you do not need them - choose another mixture. The main thing is that along with this product and food, your body should receive at least 2 g of protein per kg of body weight per day.
4. It is very important to know which protein to buy for a beginner, depending on his training goals. If standard training is carried out, getting rid of excess weight, drying, it is best to take protein isolates. When gaining mass, if additional calories are required - concentrates.
5. Before buying, you must consult with the trainer and undergo a medical examination for intolerance to individual components. So, for example, many athletes cannot take lactose, which is included in whey concentrates, or are allergic to eggs, soy, beans, and so on.
6. In addition to the "daytime" product, you also need to buy a slow protein - casein, to be taken at night to prevent catabolic muscle breakdown and protein starvation during sleep.

How to take protein: rules for beginners

Most frequently asked questions

Do beginners need protein?

Undoubtedly. Moreover, all athletes need protein, regardless of their age, physical performance and goal. Its basis is protein - a building material for muscles. In principle, there is no person in the world who would not need to replenish this substance daily from food or supplements, since it is vital for everyone. Only ordinary people need it in smaller amounts than regular athletes, so they can get enough of it from a standard diet.

In addition to very important, but less significant side functions, such as regulating metabolism, improving cognitive functions, protein is the primary assistant and material for muscle growth, development, and recovery. If there is not enough protein in the body, a catabolic reaction occurs.

What is the best protein for weight loss beginners?

To choose a protein for beginner athletes who want to lose weight, first of all, you should pay attention to the annotation for the supplement and purchase one that contains the minimum amount of fat / carbohydrates, but at the same time, its components should not be allergens for the athlete.

The best in terms of BAC and minimized calorie content are considered to be isolates and hydrolysates of animal proteins - whey and egg. Slightly worse in properties, but indispensable for vegetarians - soy sports nutrition products.

Should not be neglected and casein at night. It will prevent protein starvation for 8 hours, so not only will you avoid catabolism, but you will also feel full all this time without waking up for trips to the refrigerator that are harmful during this period. It is also perfect during the day, if there is no way to have a healthy snack on time, so as not to intercept high-calorie fast food.

When can I start drinking protein for mass gain?

Beginners should drink protein for muscle growth immediately after a thorough examination for the presence of diseases associated with underweight and calculating the increase in daily calorie intake.

How much and how to take proteins for beginners correctly?

• The dosage of the norm is standard - for each kg of body weight, protein is required per day:
• Girls and teenagers - 1.5 grams
• Regular athletes - 2 grams
• Security officials and those who are engaged in increased physical activity - up to 3 grams per day.

But the protein from this amount should account for no more than half of the norm, since the basis of protein intake should be in the form of ordinary food - dairy products, fish, meat, eggs, cereals. In no case should you neglect the standard menu.

As for the time of intake, this is a serving of protein:

• In the morning, 30 minutes after waking up
• Half an hour before training (or a portion of amino acids) and half an hour after
• Before bed (necessarily slow protein)

When can beginners start taking protein?

The first six months, and this is the minimum period, every novice bodybuilder can do without sports nutrition products. That is, without a gainer, protein and similar additives.

The need for them arises after 6-9 months. And without this additional nourishment of the body with proteins and carbohydrates, it is impossible to train with impact. Over time, this need increases.

But in any case, the dose of sports nutrition for beginners should be less than for experienced athletes. Sometimes it can be 2-3 times less. Over time, of course, the dose of the product must be increased, reaching the dose recommended by the manufacturer.

Usually, the full amount of the accepted dose of sports nutrition is reached after 9-12 months of training.

Is protein bad for beginners?

Of course, the words sports nutrition usually mean only protein, but this is also a gainer and amino acids. Experts believe that the horror story about the dangers of protein is much more inflated than it really is.

In fact, the technologies for the production of sports nutrition such as protein are a copy of the production of baby food. Protein is just a protein concentrate. If it is in its pure form, that is, of a higher purity, it is called an isolate. A concentrate is not so purified, that is, with a content of fat and carbohydrates. Of course, the isolate is much better.

Also, you often hear about the dangers of protein for the liver. But this is not entirely true. It is not protein that is dangerous, but its excess. As much as it is dangerous to eat a lot of eggs a day. A large dose of protein, that is, its excess, is always dangerous. But using the product in reduced doses will even be beneficial, as it will allow you to overcome the increasing loads at the beginning of your career.

Protein Cooking for Beginners

The most common mistake among beginners is deliberately exceeding the recommended dose of concentrated protein in a single dose.

The most common and proven is the intake of no more than 30 g of protein at a time. For protein dilution use:

• boiled water
• milk

The best protein shake for beginners is milk-based. If your body reacts normally to milk, the protein shake will be enhanced by many biologically active substances and will taste better. Regarding milk, it is also worth noting that you need to choose high-quality milk for a protein shake, and preferably natural. For those athletes who control their own weight gain, skim milk is suitable.

Time to take protein

At the end of training, the time comes when you need to drink a protein shake. If the athlete is a beginner and has not yet learned how to distribute the exercise routine and protein intake, then in this case it is necessary to drink a protein shake strictly by the hour. If the athlete is already experienced, then he knows how to distribute protein intake throughout the day without taking into account time.

Experienced athletes without regard to time know when it is better to drink protein

For example, at the end of a workout, you need to drink one or two servings of a protein shake based on body weight, that is, approximately 20-40 g of protein, however, the time “after training” means an hour and a half, no later. In the morning, you need to take something with carbohydrates, since most of the protein should enter the body before lunch. If there is no training on some day, then you should not give up protein.

It is necessary during lunch (before or after it does not matter), use a glass of protein. In addition, a protein shake is recommended as a dinner menu, because more protein is needed at night. You also need to take into account how quickly proteins are digested. Before going to bed, it is recommended to consume proteins that are slowly digested, and for breakfast - vice versa.

Protein Shake Dosage for Beginners

It is often advised to get about a quarter of the total amount of nutrients from supplements. But if you need 2.5 g (no more than 3 g) of protein per kilogram of weight, you can increase the protein intake. Although the instructions say that you need to take no more than the norm at a time, you can take more, because everything depends on the body individually. One will have time to assimilate, while the other will not.

It is worth paying attention that the kidneys may suffer, so you need to drink the required amount of fluid.

Protein can be dissolved in almost any liquid, be it juice or just water. It is important to know what exactly is needed: a pure protein drink, a protein-carbohydrate shake, or a meal replacement. It must be remembered that if you dissolve the protein in milk or juice, then this sometimes causes irritation of the intestines in those people whose this organ is not healthy.

What is a protein shake made of?

The main components of a protein shake are protein and carbohydrates, other components can be anything. Manufacturers are more and more focused on innovation rather than actual effect. Therefore, many protein preparations contain too many additional substances, especially vitamin B. However, the body receives these beneficial substances from the normal diet.

The biological value of the protein can be increased with the missing amino acids. Often, the additive ingredients of expensive protein supplements are of no use in the amount that is described in the instructions. And the effect of them does not even explain how it should manifest itself.

Protein quality for a protein shake

Everyone knows that an important component of proteins is amino acid substances, or rather, correctly selected substances for the body to work. An important requirement for protein is the “ideal” protein according to FAO/WHO. The components contained in it are the average necessary for the body.

Content in 1 gram: isoleucine - 40 mg, leucine - 70 mg, lysine - 55 mg, methionine and cystine - together 35 mg, phenylalanine and tyrosine - only 60 mg. However, for athletes, the most suitable composition is different from the composition for the average person, but there are no exact values, it has not yet been fully explored. It is believed that the growth of the body requires protein, which is almost the same as mother's milk.

It follows that the "ideal" protein according to FAO / WHO is necessary for the body to support the required amount of protein, but this amount will not increase, even after training. When it comes to food sources, whey is far superior to soy. But the composition of the whey needs to be slightly changed by adding some amino acids, etc.

Soy, whey and egg white are the most popular protein ingredients.

Recently, almost nothing has changed for the production of protein, soy, whey, egg white and casein have remained. Meat proteins were also used, but the production did not acquire sufficient results. Now they are trying to transform the production of these proteins. There was wheat protein, but it contains too little lysine. There are many more proteins, but they contain quite exotic components. I wonder why proteins are still not made from easily digestible fish protein.

Methods for obtaining proteins currently make it possible to obtain a high level of purification of the product. Ultra- and microfiltration today can be used almost at home. Therefore, poorly purified protein is now a rarity. However, poorly cleaned ones often come across. Therefore, it is necessary to choose products that do not contain impurities (sodium, lactose, carbohydrates from soy, and others).

The digestibility of proteins depends on both the amino acid constituents and the source. Whey protein is the fastest digesting protein. This protein has a fast and complete digestibility within 2-3 hours. Casein is considered the opposite of whey, but soy is absorbed even more slowly. However, not rapid gradual assimilation is more uniform.

Protein shake flavor

Tastes, of course, are different for everyone, but most prefer a protein shake with vanilla and chocolate flavors, but berry ones often have a sharp taste of chemistry. This is already clear to everyone, since the flavors of berries and fruits are almost always chemistry. But everyone's favorite chocolate and vanilla in many industries are used as natural flavors.

Vanilla and chocolate flavors of the protein shake are considered the most natural.

Some need sweeteners, others do not, but it is recommended to stop your choice exclusively with aspartame than with other toxic sweet additives. However, it does not have any side effects, good or bad. In general, it is best to choose without flavoring and mix it yourself with natural ingredients. If the protein is bitter, then perhaps the protein has begun to decompose and it is no longer possible to drink it.

Which brand of protein is better?

Now comes the most important question for all bodybuilders: what brand of protein is the best? Let's look at complex proteins first. Their rating is as follows:

• Syntha-6 from BSN leads in all respects. It is ideal both in terms of price / quality ratio, and in its composition. By the way, NitroCore 24 from Optimum Nutrition has a similar composition and acceptable quality. In its composition, it has dietary fiber and enzymes, which is very important for better protein absorption.
• Syntrax's Matrix and Weider's Protein 80 Plus are solid products both in price and quality. We approve! Elite Fusion 7 from Dymatize is a very high quality complex, but it is difficult to find on the Russian market.
• Dymatize's Elite 12 HourProtein is an economical option that's affordable, tastes good, and dissolves quickly. The best option for tight savings! By the way, Elite Gourmet Protein from Dymatize is another good budget option.
• Probolic-SR from MHP is one of the best complexes in all respects, except for two points: a frightening price and soy protein. That is why this complex protein fell to the last place in our ranking.

When thinking about which protein is better to choose, always turn first of all to the source of knowledge - your trainer, expert or a useful resource, for example, our website - bodymaster.ru. Which brand of protein is the best - everyone decides for himself, while weighing his capabilities and goals. However, the fact remains: protein is a truly indispensable product for both those who want to pump up and for those who want to lose weight. The best time to take this powerful protein is right after your muscle building or body sculpting workouts, because that's when your muscles need recovery and extra energy!

How to take protein for novice female athletes?

Girls who have decided to make friends with sports have probably heard a lot about protein (protein shakes, powders, bars). But what kind of animal is this? How to use it correctly? Is protein dangerous for girls? More about all this.

Is protein dangerous for girls

No, the protein is absolutely safe for men, women, teenagers. Another question is whether girls who have been exercising for less than six months need a protein shake. Usually such athletes have enough protein that comes from food. If you start taking protein in the very first days of light training, then the body may simply not absorb it. If we are talking about shock exercises, while the diet definitely does not cover the required amount of protein, then protein intake is quite justified.

You need to introduce additional protein into the diet carefully, gradually increasing the dosage and listening to your body. It happens that some protein causes heaviness in the stomach or increased gas formation. Then you should think about changing the brand.

The role of proteins for girls

Protein plays the most important role for the female body.

• Stabilization of the hormonal background of a woman.
• Activation of the body's defenses.
• Additional nutrients and minerals.
• Improves the absorption of food.
• Muscle growth.

Girls who set themselves the goal of losing weight

Slimming girls protein will be a great helper. A protein shake can replace one of the meals. It could be breakfast, dinner, or a post-workout snack. But it’s better to decide in advance what kind of food it was decided to remove.

The powder is usually dissolved in any liquid: water, juice, dairy product. Shake with a shaker or blender so that no lumps remain. A homogeneous mass is easier and more pleasant to drink.

The taste of a cocktail for beginner athletes

Beginners will be pleasantly surprised by the tastes of modern protein drinks. Manufacturers have learned how to make delicious and pleasant cocktails. The most popular are vanilla and chocolate. Berry taste most often has an unnatural, chemical aftertaste. Sweeteners are not needed in protein shakes.

If you suddenly feel a bitter aftertaste when using it, then this is a dangerous sign. .

The fact is that the bitter taste gives the protein when it begins to decompose. Or it's just not quite competent supplements, they can also negatively affect the body.

Protein is most useful for beginner ectomorphs. Without this sports nutrition product, gaining weight is almost impossible.

As for gainers, here the picture is a little different. The fact is that this product contains protein and carbohydrates. This product is not very suitable for ectomorphs, as well as beginners, as well as professional athletes.

If you are tall, thin, and have trouble gaining weight, then your ectoform type is

After all, gainers contain too many calories. But for ectomorphs, this is an indispensable product. Even for those who are at the initial stage of training. After all, the body of an ectomorph is difficult to adapt to exhausting workouts. And such a sports nutrition product will benefit them.

But for the most part, the need for this sports nutrition product appears after 6-9 months.

Now oh BCAA. It is a complex of amino acids. These 3 most important amino acids are simply essential for the muscles and should be taken immediately after a workout. Their use helps the muscles recover as soon as possible.

But for beginners, this sports nutrition product is not really needed at the initial stage of training. For beginners, protein and a gainer will be enough.