Protein: composition, price. The best protein for gaining muscle mass. Russian protein

Everyone knows perfectly well that proteins are the main building material that is involved in building the cells of the human body. And proteins, in turn, are the very proteins that contribute to the growth of muscle mass. Therefore, athletes are the main consumers who use sports protein, produced in the form of a dry powder.

The name "protein" comes from the Greek protos, which means "first, most important".

What is a protein

What is a protein? The composition of this substance is simple. It is a protein concentrate making up nearly 100% of this dry mix.

Get proteins for the production of proteins from ordinary ordinary products:

• whey gives whey protein (isolate, concentrate);
• milk - casein;
• egg protein is produced from eggs;
• from soy - soy;
• rice;
• multicomponent (mix of several types).

The powder production process consists in the fact that fat, water, carbohydrates and other unnecessary components are squeezed out of the feedstock, as a result of which a protein powder concentrate is obtained. According to the type of raw material, the protein is divided into vegetable and animal. For consumption, a protein shake is made from protein powder.

Who Needs Concentrated Protein

Since the protein is a composition that includes only concentrated protein, it follows that it does not have any other qualities. That is, it is like the protein of a boiled egg. This raises the question of how much muscle mass an athlete will gain if he consumes an increased amount of boiled egg white.

The answer suggests itself: of course not. From the simple use of proteins in food, muscles do not grow by themselves. Much depends on the conditions of training to build muscle mass and on the experience of the athlete.

All the nutrients needed by the body are contained in ordinary food in sufficient quantities. Therefore, a beginner athlete absolutely does not need protein intake until he switches to work with increased weights, more than a hundred kilos. That's when his body will need to receive an increased amount of protein. This will happen no earlier than after six months or a year of systematic training.

But for those bodybuilders who are engaged constantly and for a long time, due to the increased work of the muscles, taking this supplement is necessary. It can be combined with taking anabolic drugs so that there is no deficiency of amino acids in the body.

Types and method of making proteins

Athletes who begin taking concentrated protein are wondering: "How to choose the best among all the variety of its types?"

Nutritious protein sources from natural products are undoubtedly beef, fish, eggs, poultry and dairy products. But eating the amount of food that is needed to produce protein in the body of an actively involved athlete is simply impossible. And here protein shakes come to the rescue, which are bred from

The choice of its specific type depends on the conditions of training and the goals of the athlete.

Proteins are divided into the following types:

1. Lactic. It is obtained by separating from the fat and lactose in milk using filtration. As a result of this process, two components remain: casein and whey.
2. Whey Protein. The composition of this powder is obtained by a whey filtration process. This type of supplement is soluble in water, digested instantly, delivering the necessary amino acids to the muscles faster. A powder containing about 70% protein is called a concentrate, about 90% is an isolate, more than 90% is a hydrolyzate, which is obtained by hydrolysis of previous species. The higher the concentration, the higher the digestibility and digestion rate of the powder.
3. Casein. It is a micromicelle (spherical particles), insoluble in water, very slowly absorbed by the body. Consequently, it is more slowly removed from it, thanks to which it performs the function of protecting muscles from catabolism. Produced by fine filtration and addition of sodium, calcium and potassium to it. Depending on the composition, it is divided into micellar protein, hydrolyzate, sodium, potassium or calcium caseinate.
4. egg protein. Its composition is identical to the protein of eggs, which contains forty different microelements, as well as many amino acids and promotes muscle growth. It is digested more slowly than whey, but faster than casein powder.
5. Soy, which is considered perfect due to the content of all essential amino acids. It is also rich in arginine and glutamine and is quickly digested.
6. Rice. This powder is made by grinding brown rice, then the fibers and carbohydrates are separated, the composition is filtered. As a result, the powder contains almost 90% protein and is quickly absorbed.

How to take supplements

Protein intake depends on training methods, therefore it has its own characteristics:

1. Milk powder is recommended to be consumed mainly at bedtime and between meals. This is due to the fact that casein is slowly absorbed, as a result of which the muscles are consistently fed with amino acids.
2. Due to the rapid processing of whey protein, it is good to use it before and after training to quickly supply the muscles with microelements.
3. Casein protein goes well with whey, taken after a workout. This achieves muscle growth. And the reception of this powder before going to bed prevents their decay.
4. For those who are lactose intolerant or allergic to milk protein, egg powder is good. Also suitable for those who simply do not like the taste of eggs.
5. Soy is suitable for those athletes who want to build muscle mass, but do not want to take animal proteins. It is recommended to take soy protein after training and before it, combining consumption with whey and casein.
6. It is also recommended to consume rice protein before and immediately after strength training. It is great for vegetarians, good mixed with whey powder.

Protein Mixes

To obtain the most useful and effective properties of powders, it is recommended to make mixes from various types of proteins. The optimal composition of such cocktails combines both building and restorative effects on muscle tissue.

The most common mixtures are:

• Whey concentrate plus isolate, suitable for use before and after exercise.
• Whey isolate plus hydrolyzate, is quickly digested, the cost is slightly higher than the rest. Accepted as before.
• Blend of whey and milk protein. Cheap protein with the benefits of both whey and casein.
• Mix of casein and whey. This composition achieves the greatest efficiency, is taken at any time.
• Powder containing casein, whey and soy. It is more expensive than other compounds, which is justified by its properties. It is recommended to be taken regardless of training.
• Mix of eggs, casein and whey. Suitable for athletes who do not regularly eat eggs, it combines many useful properties.
• Mix - vegetable protein. This composition can be used by athletes who are allergic to eggs and milk: it may contain rice, soy and even hemp proteins. Normalizes the production of nitric oxide and normalizes blood flow to muscle tissue.

Which protein to choose

The sports nutrition industry has several dozen manufacturers. There is no big difference between the effect on the muscles of the preparations they make, despite the various colorful boxes, cost, advertising and the beliefs of consultants. They differ only in taste, percentage of protein per powder unit, and vitamin supplements. The latter, by the way, is not justified, since it has already been proven that vitamins give the best effect if taken separately.

Proteins from such imported manufacturers as Weider, MHP, Optimum Nutrition, Syntrax, ALLMAX Nutrition, CytoSport, Dymatize Nutrition, BSN are popular among athletes. But the most used of all is the Gold standard protein, which belongs to the latest generation of manufactured proteins. It contains an optimal concentration of active substances, is well balanced, and is made from whey.

Do not forget that the main task of the protein is to make up for the deficiency of proteins during increased loads, if they are not enough supplied with natural food. Many athletes try to consume only natural products, as they contain substances and trace elements that are familiar to the body.

Can be consumed as a supplement and which is used in the confectionery industry, it is also a good concentrated protein.

The popular Russian protein is represented by the Ironman brand, the manufacturer is ART Modern Scientific Technologies LLC. And although this is the only company that uses high-level technologies for manufacturing, the management itself admits that it still lags behind European and American manufacturers.

The products of about a dozen other domestic manufacturers, such as Fortogen, Actiformula, Junior, Atlant, Hercules, are much less used.

Also among weightlifters there are those who prefer to use baby food as an additional protein - these are intended for feeding babies up to five months of age, with the addition of cocoa for the taste. This composition includes the best carbohydrates, effective proteins and quality vitamins, as it is almost identical to mother's milk. This mixture is the highest quality and cheapest protein.

The popularity of manufactured concentrated proteins lies in the fact that in order to achieve the desired result, the powder will need to be eaten much less than conventional products for the same purpose. But nothing replaces good nutrition, so supplements should only make up half of the diet.

Protein for muscles. Benefit and harm

The main functions of protein for muscles are the development (growth) and restoration (preservation) of muscle tissue. In addition, this protein directly supports the structural synthesis of the cell itself. And the most important thing is the supply of the body with the energy needed by the athlete, and amino acids. Therefore, to provide these functions, it must be well absorbed.

Given all this, it is recognized that the best protein for gaining muscle mass is whey. Next to it is casein, as it protects the athlete's muscles from catabolism during sleep.

The question often arises as to whether protein is harmful. Since it's just a regular protein, no. Its excess is considered harmful.

In the diet of an ordinary seventy-kilogram person, whose need for calories in general is 2500 Kcal per day, proteins make up about 100 g - this is 410 Kcal.

The menu of an actively engaged athlete of the same weight should include up to three grams of additional protein per kilogram of body weight, that is, 175 g. In total, he will be able to consume 275 g of protein, which is 1128 Kcal, and a total of 3000 Kcal per day.

If an average person or a novice athlete who does not need an increased intake of protein still uses it, the benefits of protein will become doubtful for him. This is fraught with negative consequences, among them:

• overweight and related problems;
• with insufficient water intake, it is possible;
• clogging of the renal pelvis;
• acceleration of the occurrence of urolithiasis;
• possible pain in the stomach.

Hence the conclusion: it is possible to take proteins, but in order to avoid side effects, it is necessary to observe the permissible norms.

Protein cost

The cost of a protein largely depends on its biological value - an indicator of the percentage of digestible protein: it is less in vegetable proteins than in animals. Therefore, vegetable protein will cost less.

It also affects how the protein is made. The price of the microfiltration powder (isolate) is higher than that of the concentrate. And hydrolysates, which are obtained by enzymatic purification, are even more expensive.

To reduce the cost of the product up to 10%, many manufacturers mix concentrates with isolates.

The cost of protein powder also varies depending on the brand promotion, consumer trust and affection play a role here.

Russian protein for the domestic consumer is the cheapest product (for example, the already mentioned "Atlant" costs from 250 rubles per 1 kg), but even this does not add to its popularity. It's all about the manufacturing process: a low-concentration powder or a mixture of inexpensive ingredients is obtained.

The choice is up to the buyer. However, it is a fact that some people prefer cheap powders, while others find that powdered milk powdered baby food will work much better than cheap protein formulas.

When to Take Protein

The main benefit of protein and its effectiveness are consumed between meals. And while eating, the menu can be supplemented with protein supplements along with protein-rich natural food.

Among athletes, there are certain time frames for taking protein supplements. The rules are:

• in the morning you should take whey protein, because after night the muscles are in a catabolic state;
• between meals, casein protein snacks are useful due to its slow processing - it will replenish muscle reserves;
• within half an hour after class, you need to drink a cocktail of freeze-dried protein;
• Whey protein is great before bed.

How to make protein at home

In order to make a protein shake, you need to add forty grams of protein powder to a couple of glasses of juice, water or low-fat milk and then mix thoroughly. It is allowed to store such a cocktail for no more than two hours.

For a good whipping of a powdered cocktail, there is a special device in the form of a glass with an insert mesh for better breaking up lumps - a shaker. Having put the necessary components in the container, it needs to be intensively shaken for a couple of minutes. It turns out perfectly whipped, homogeneous cocktail.

But there is another option: there is nothing better than making your own protein from natural products. To do this, you will need ingredients and a blender for mixing. And some of the recipes are:

1. Powdered milk - 3 tbsp. l., gelatin - 15 g, 3 eggs, juice - 2 tbsp., 1 tbsp. l. honey.
2. Low-fat cottage cheese - 4 tbsp. l., eggs - 2 pcs., juice or milk - 400 g, one fruit, ice.
3. Yogurt - 50 g, milk - 200 g, ice cream - 80 g, one banana, oatmeal - half a glass.
4. Milk - 2 tablespoons, ice cream - 100 g, one egg and one fruit.
5. Blueberries - 80 g, ice cream - 100 g, cocoa - 1 tbsp. l., milk - 400 g.
6. Chocolate (cocoa) - 30 g, low-fat cottage cheese - 50 g, orange juice - 1 tbsp, half a banana.
7. Cottage cheese - 250 g, two bananas, kefir - half a liter, jam or syrup - 150 g.

This way you can easily prepare homemade protein. Its price will be low, and the taste is always on top, because you can add a variety of your favorite fruits. Taking a homemade protein shake is useful in place of breakfast and before bed.