Proteins for muscle growth
Protein has become the most popular dietary supplement for athletes around the world for a reason. Of course, muscle does not grow from taking protein supplements on its own. Sports nutrition is just one of the components of a bodybuilder's success. The main and mandatory of which are regular and intense workouts. Plus a good rest and quality food.
Proteins for muscle growth perform the same function as regular food: providing the body with nutrients. The essence of their use is that none of the usual products contains such a percentage of proteins and amino acids. But it is these substances that are needed for the growth of muscle mass. And to protect against catabolism (a natural process in which the body, if necessary, extracts the desired protein from muscle tissue). Consider the features of different types of proteins in more detail.
What are and what protein is better for muscle growth?
Any protein for muscle growth is a product of organic, not synthetic origin. The raw materials for the production of protein mixtures are common protein-rich foods: milk and whey, eggs and meat, soybeans and mature peas. There were also studies on obtaining a protein concentrate from fish and its use in sports nutrition, but such a product did not go into mass production.
The most popular among bodybuilders are proteins of milk origin: casein protein isolated from milk; and whey - a product of whey processing. As well as combinations of both types in one product. At the same time, whey protein belongs to the category of “fast” (easily absorbed by the body in a short time - within half an hour after intake). And casein, on the contrary, is “slow”. Casein protein has a stronger and more massive structure, and it takes longer for the body to break it down - several hours.
The highest quality of whey is protein hydrolyzate. It goes through several stages of purification and ultimately is a protein that is practically decomposed into amino acids. This option is ideal for drying, because. does not contain fats and carbohydrates.
Affordable and worthy in quality is protein isolate. It undergoes less purification than the hydrolyzate, but still gets rid of cholesterol, carbohydrates and lactose. Absorbed a little longer, but gives a greater anabolic response.
Dairy proteins are not for everyone. For some athletes, the body stubbornly refuses to take them. The use of these products results in problems such as bloating, intestinal cramps, etc. for them. There is nothing you can do about it: intolerance to lactose or other substances of dairy origin. The body is not able to assimilate them with high quality, and the nutrient mixture simply “flies into the pipe” with damn unpleasant sensations for a person.
In such cases it is necessary to choose proteins of other origin. For example, egg. Egg protein is obtained by heat treatment and drying to a powdered state of egg whites. It has the highest amino acid composition and is closest to the standard for digestibility, the so-called "ideal protein". However, the cost of its production is higher than whey and milk, and, accordingly, it costs more.
Plant based protein supplements are relatively inexpensive. First of all, obtained from soybeans - the highest protein plant product. The composition of soy protein is perfectly balanced in terms of amino acids, including essential ones. Regular consumption of soy proteins “purifies the blood”, relieving it of cholesterol.
In the West, along with soy, pea protein, which is not very popular with us, is also in use. Because there are many people who adhere to vegetarianism and veganism. Or simply trying to keep their consumption of animal products to a minimum. In terms of energy and nutritional value, pea protein is similar to soy protein.
With the help of advanced ultra-concentration technology, beef protein concentrate is produced from meat. It is arguably the best product for its amino acid profile, nutritional value and bioavailability, as well as natural creatine content. But its price, of course, is much higher. Everything is objective: meat itself is the most expensive raw material, and the technology of its processing into protein concentrate is more expensive.
Whey protein is number one in popularity. It is produced in three types: concentrate, isolate and hydrolyzate. The concentrate is the primary product of whey filtration followed by drying to a powder. Whey protein isolate is obtained by additional cross-filtration of raw materials, with its processing with ions. Hydrolyzate - through hydrolysis (a process that breaks down protein molecules into separate fractions).
Isolate and hydrolyzate are the purest and most digestible forms of whey protein. However, experienced athletes are advised to use complex products that contain 2 or all 3 forms of whey protein.
The optimal dosage of protein - myths and facts!
There are no hard facts about what protein dosage will be optimal for building muscle mass. No, there are, of course, the results of numerous studies. However, each study has a sponsor. Which is often, in combination, and the manufacturer of one of the brands of sports nutrition.
The most common myth about dosage is this: to gain muscle mass, you need to consume a lot of protein. The bigger, the better. It's not like that at all. Have pity on your gastrointestinal tract, kidneys and liver. Most of the large doses will not be processed by the body, but will simply come out of it in part in vain, partly in the intestines.
The truth is that the optimal dosage of protein is a purely individual matter. All people have only one thing in common: the body's ability to absorb protein has its limits. But everyone has different limits. And each athlete, starting from the base figure (1.5-2 g of protein per 1 kg of body weight per day), empirically, in a few months, determine the optimal dosage suitable for his body. You need to experiment a little with the dose, listening to your feelings. The body signals about its excess by various manifestations of discomfort in the gastrointestinal tract and a subjective feeling of unwillingness to drink protein, satiety with it.
How to take protein for fast muscle growth?
Another common misconception among bodybuilders is that it only makes sense to consume a protein shake on workout days: before and immediately after a workout. No, on rest and recovery days, you also need to take protein for muscle growth!
It is best to divide the daily dose into several small doses. Do not confuse a protein shake with "soft drinks" and wash it down with regular food. It is most useful for muscle growth to take protein between meals; as well as in the morning and before bed.
Do not forget about the simple rules for diluting the powder. Water or milk for breeding should be at room temperature or slightly warm, in no case hot. The hydrolyzate should only be diluted with water.
Another equally important rule in taking protein is to make it tasty. So that the use of the supplement does not become a routine for you, we suggest you diversify your diet with an interesting recipe (for example, take the Isomorph protein, as it has many bright tastes!).
You will need:
- 200 grams of low-fat cream cheese;
- 3 scoops of vanilla or chocolate protein;
- raspberries + strawberries to taste.
Cooking method: mix all ingredients in a blender. If you want the berries to remain whole, then add them to the mixture, stirring with a spoon. Preheat the oven to 200 degrees, put the dough on parchment paper. Bake for 15-20 minutes.
If you want to buy delicious supplements for cool recipes, then you should know that we sell protein with the most unusual and bright tastes! So we invite you to familiarize yourself with the range!
What are the best proteins for muscle growth?
For the most part, today on the market there is a repeatedly tested and well-proven “fuel for muscles”. Do not trust cheap products: the price does not just add up. In an effort to save money, you can punish yourself by buying a mixture of powdered milk with modified starch under the guise of protein. The benefit from it will be equal to zero.
To get a tangible effect (but not “bring down” your budget), it is best to buy a complex whey protein plus casein (especially for taking before bed). Today there is no shortage of different flavors of protein blends. The most popular is still cocoa flavored protein. But it’s better to take several different products with different tastes at once: it’s good for muscle growth, and for your own pleasure too!
Such really working proteins for muscle growth are easy to find both in the products of traditional manufacturers (BSN, Optimum Nutrition) and relatively young and ambitious ones (Blackstone Labs, Chaos and Pain).
