Protein rating - which is better to choose
- Platinum Hydro Whey from Optimum Nutrition contains a large amount of branched chain proteins.
- Syntha-6 from BSN is notable for its affordable price and high quality.
- Dymatize ISO-100 comes in a wide range of flavors.
- Optimum Nutrition's Gold Standard 100% Casein offers optimal biological value due to its high concentration of protein.
- Elite Casein is affordable.
- Prostar 100% Whey Protein from Ultimate Nutrition is characterized by a high quality composition - there are no empty fillers, the amount of fats and carbohydrates is less than in concentrates from other manufacturers.
- 100% Whey Protein from Scitec Nutrition combines relatively affordable cost and high protein content.
- Pure Protein Whey Protein has a low price.
- Optimum Nutrition's 100% Gold Standard Whey is high in protein and low cost.
- Syn Trax Nectar is distinguished by the highest quality processing.
- Ultimate Nutrition ISO Sensation 93 is high in protein.
- Matrix by Syntrax is distinguished by the highest quality category and a multi-component composition of three types of protein.
- Protein 80+ from Weider - the best price per pack.
- Probolic-S from MHP is characterized by a low-carbohydrate composition, which includes all the necessary amino acids.
In the sports environment, it has long been known that protein supplements are indispensable for accelerating muscle gain.
There are dozens of varieties. Each type is used by athletes to achieve certain goals. The properties of the protein depend on the origin and method of obtaining. For example, whey protein is most suitable for an intensive increase in muscle mass, and casein is most suitable for a gradual nightly muscle recovery.
Proteins have different degrees of processing: concentrate, isolate and hydrolyzate.
Whey Protein
The most common and popular type of protein is .
Whey Protein Concentrate
This is the most common form of whey protein, and therefore the most popular. It is used to gain muscle mass, while losing weight, as well as to maintain optimal physical shape. Contains a lot of protein, but also the highest percentage of fat, carbohydrates and cholesterol of all three forms. On average, they account for 20% of the mass of the product or a little more.
Whey protein concentrate is suitable for beginners, for whom the presence of lipids and sugars in the diet is not so critical at the first stages of training. Another plus is the low price compared to other types.
Whey Protein Isolate
Whey protein concentrate is further processed into an isolate. Created by filtering milk protein, it is a by-product of the cheese production process. The supplement is a protein-rich composition - from 90 to 95%. The mixture contains a small amount of fats and carbohydrates.
Whey protein hydrolyzate
Complete purification of whey protein from impurities leads to the formation. It contains only protein - amino acids, peptide chains. Nutritionists believe that such an additive does not justify its high price. However, its advantage is in the maximum speed of assimilation.
Casein
It is absorbed more slowly than whey protein. This distinctive feature can be considered as an advantage of the supplement if consumed before bedtime. Scientists have proven that during sleep, the adrenal glands produce - catabolic stress hormone. The compound acts on the proteins of muscle cells, destroying them and reducing muscle volume. Therefore, casein supplements are ideal for neutralizing protein breakdown at night.
soy protein
Designed for people with lactase deficiency or lactose intolerance. The product has a low biological value due to the vegetable origin of the protein, so it is better for healthy people to give preference to other types of supplements.
egg protein
Contains all the necessary amino acids, quickly absorbed in the gastrointestinal tract. Used for allergies to other types of protein. Minus - high price.
Milk protein
Contains 80% casein and 20% whey protein. The supplement is usually used between meals, as the mixture suppresses hunger well and prevents the breakdown of peptides.
When should you take different types of protein?
Top 14 Protein Supplements
Best Casein Supplements
The Best Whey Concentrates
The Best Whey Protein Isolates
The Best Complex Supplements
Price ratio
| Type of protein | brand name | Cost per kg, rubles |
| Hydrolyzate | Platinum Hydro Whey by Optimum Nutrition | 2580 |
| Syntha-6 by BSN | 1310 | |
| ISO-100 by Dymatize | 2080 | |
| Casein | Optimum Nutrition Gold Standard 100% Casein | 1180 |
| Elite Casein | 1325 | |
| Concentrate | Prostar 100% Whey Protein by Ultimate Nutrition | 1005 |
| 100% Whey Protein by Scitec Nutrition | 1150 | |
| Pure Protein Whey Protein | 925 | |
| Isolate | 100% Whey Gold Standard by Optimum Nutrition | 1405 |
| Syn Trax Nectar | 1820 | |
| ISO Sensation 93 by Ultimate Nutrition | 1380 | |
| complexes | Matrix by Syntrax | 975 |
| Protein 80+ by Weider | 1612 | |
| Probolic-S by MHP | 2040 |
Top domestic proteins
A selection of the best Russian-made proteins.
Binasport WPC 80 is produced by the Russian company Binapharm. For several years of work on proteins, specialists have achieved excellent quality. Used by professional athletes in Russia and CIS countries. The products have passed all the necessary quality checks, which were arranged by the Scientific Research Institute of Physical Culture and Sports. The main advantage of this protein is its high protein content, clean production technology, and fast digestibility.
Geneticlab WHEY PRO - a product of the domestic company Geneticlab, takes second place in the top among other supplements due to its composition. This protein has a high biological value, contains all the amino acids necessary for the growth of muscle mass. In addition, the products are manufactured using modern technologies without the addition of crystalline cellulose and other useless components that are often used by unscrupulous companies. Geneticlab was founded in 2014 in St. Petersburg. Recently, the company's products have passed several independent quality checks.
The domestic company Geon was founded in 2006. Initially, the manufacturer focused on the sale of raw materials for the production of pharmacological preparations. Since 2011, the company has been producing its own line. The products are distinguished by high biological value, fast digestibility. The composition does not contain fats and carbohydrates. The production does not use gluten, dyes and preservatives, so the additives are harmless. Geon EXCELLENT WHEY refers to the concentrate.
The sports nutrition company R-Line has been on the market since 2002. Additives are made in St. Petersburg. The products are of high quality and a reliable system of composition checks. Raw materials for protein production are supplied by foreign companies. Among the advantages, one can single out a variety of tastes, fast digestibility, a high concentration of protein, and a safe complex composition. Coaches and nutritionists recommend taking a protein supplement for people who are prone to weight gain.
LevelUp 100% Whey
The domestic company LevelUp has been producing sports nutrition for several years. And all this time, the company's products have been in the ranking of the best protein manufacturers. The composition of the supplement includes the optimal content of amino acids, proteins with branched side chains, which increases the efficiency of the protein in relation to muscle growth.
Protein Supplement Ratings for Different Purposes
Sports nutrition, represented by protein shakes, is used by both men and girls. The use of protein helps to strengthen the muscular frame, reduce fatigue and lose weight.
For weight gain for men
The most effective in terms of increasing the mass of muscle fibers are whey, egg and beef proteins. These supplements saturate the body with amino acids better than others. Together with them, it is recommended to take slow-type proteins, that is, casein. This is due to the loss of some muscle mass during sleep due to the action of cortisol, a hormone produced by the adrenal glands. The compound is involved in the breakdown of proteins and other physiological processes.
If you need to increase only the muscles, it is recommended to choose supplements that do not contain fats, that is, whey protein hydrolysates - BSN Syntha-6, Dymatize ISO-100.
Professional athletes, as a rule, do not consume soy proteins, as their effectiveness is much lower. Supplements are popular with people who are lactose intolerant.
For the most rapid increase in muscle mass, men are recommended to use a gainer, which includes not only protein, but also carbohydrates. Sugars stimulate the production of insulin by the pancreas. This effect not only accelerates the breakdown of carbohydrates, but also increases the transport of nutrients to tissues, including muscles. Since the calorie content of the gainer is high, the advisability of taking such an additive must be agreed with the trainer. As a rule, they are advised to take only thin people. Those who are prone to obesity should avoid these supplements.
Girls for fast weight loss
To lose extra pounds, nutritionists advise purchasing protein shakes that contain as few lipids and sugars as possible, such as Dymatize ISO-100 hydrolyzate or Syn Trax Nectar isolate.
The use of protein for weight loss is an effective way to get rid of extra pounds. Against the background of physical activity and the intake of essential amino acids, muscles are strengthened and fat reserves are burned. The most optimal supplement for girls is whey protein. You can use casein and soy protein, but in this case, the intensity of weight loss will decrease.
The mode of consumption and the amount of protein depends on the individual characteristics of the organism, therefore, for the most effective results, it is recommended to consult a nutritionist.
Myths about lactose intolerance
Lactose intolerance is caused by a decrease in the function or production of the lactase enzyme, and insufficient absorption of the milk component. From birth, a person produces an enzyme that is designed to break down the components of milk. With age, the secretion of lactase decreases sharply, as a result of which, in old age, many elderly people cannot consume dairy products in large quantities due to the appearance of unpleasant dyspeptic symptoms.
Violations in the work or production of the enzyme are explained by genetic disorders. Secondary hypolactasia is also distinguished, which develops against the background of a disease accompanied by damage to the intestinal mucosa.
Lactose is found in the water part of milk, which means that most protein products are not dangerous for people who are faced with the problem of insufficient production of the enzyme. However, in the case of true intolerance, even traces of lactose cause nausea, bloating, and diarrhea in the patient. Such people should carefully study the composition of sports nutrition.
How to replace proteinThere are foods that can replace protein supplements:
- First of all, these are chicken eggs, which include all the necessary amino acids. If an athlete only needs to gain muscle mass, it is recommended to use only the protein part of the product, since there is a lot of fat in the yolk.
- An effective substitute for artificial biological additives is beef meat. It is high in protein and low in fat. But nutritionists advise to exclude pork and lamb from their diet due to their high fat content.
- Dairy products are a worthy replacement for expensive sports nutrition. Bodybuilders prefer milk and cottage cheese.
The only downside to natural foods is that you need to eat a lot more than a protein supplement to get the same amount of protein. And this, in turn, will require effort on yourself.
Protein and protein-carbohydrate window
In bodybuilding, a hypothesis is widespread, according to which in the first half hour or hour after training, a protein-carbohydrate window appears. This is a state of the body, characterized by a change in the usual course of metabolic processes - the need for protein and fats sharply increases, while the intake of these substances leads to accelerated development of muscles and the absence of fat deposition. The hypothesis has not been proven, but athletes use this time period by consuming sports nutrition before and after training.
