Hello, friends. Probably the dream of millions is to eat and at the same time lose weight without any physical exercise.

And quickly, safely, once and for all. Imagine this happens! They say that a protein diet will help to cope with excess weight in a matter of days and without feeling hungry. Is it really? Let's figure it out!

Description

The protein nutrition system, as the name implies, is based on the principles of eating protein foods.

Its adherents consider the diet to be the most effective for weight loss. Since a person with such a diet is less prone to overeating and remains full for a long time.

It is for this reason that the protein diet has a lot of followers. Some have been on this system for years.

They claim that protein is the most important chemical compound, without which normal life is impossible.

This is partly true. Protein is indeed an indispensable assistant in our body. I wrote about its function in one of my articles.

By the way, in it I also conducted an investigation and found out the pros and cons of protein nutrition. If you are interested, you can read them in this material.

The essence of the diet

The main goal of protein nutrition is to remove (at a minimum) carbohydrate foods from the diet. Instead, eat foods that contain protein.

This technique has many adherents. From Dukan to Atkinson. However, there are some differences here.

Advantages

Followers of the protein diet talk about its following advantages:

• saturates the body for a long time;
• gives a charge of vivacity and strength;
• there is weight loss, but not at the expense of muscle mass (and this is a significant advantage for women and guys, since there will be no sagging skin);
• the fat burning process starts;
• prevention of insulin spikes;
• weight loss in the shortest possible time.

Some people report good results. In a month, you can get rid of 7 kg of excess weight (depending on the initial parameters).

Precautionary measures

Protein nutrition is quite difficult for digestion. All over the world there are battles of doctors about the protein diet. Someone brings positive aspects, and someone - diametrically opposed.

Well, friends, how many doctors, so many opinions. However, below I will give contraindications for such a nutrition system (they are announced by most health workers):

• diseases of the kidneys and urinary tract;
• chronic diseases of the gastrointestinal tract;
• pregnancy and lactation.

Expert opinion

I found a nutritionist's review of this method of nutrition. Here is what Tatyana Petrovna Bondarenko says:

“Undoubtedly, the effectiveness of protein nutrition has been proven by many examples. Yes, the diet works. But we must be aware that the technique limits the intake of nutrients necessary for the normal functioning of the body. She is unbalanced. The lack of carbohydrate food has a bad effect on the nervous system. Many side effects are possible - for example, migraines, insomnia, fatigue, irritability. You also need to take into account the fact that carbohydrates are involved in the breakdown of fats. And their lack often leads to acetone intoxication.”

Allowed products basket

• sea ​​and river fish;
• seafood (shrimp, mussels, squid, etc.);
• eggs;
• meat (poultry, pork, beef, etc.);
• dairy products (kefir, cottage cheese, cheese, etc.);

• nuts (in limited quantities);
• mushrooms;
• non-starchy vegetables (cabbage, cucumbers, zucchini, avocados, etc.);
• lemon (in tea);
• bean culture.

And it is also allowed to use protein (in powder), it is especially relevant for men.

The rules are simple

• A prerequisite is to drink enough clean water. It is necessary to consume from 2 to 3 liters per day. A protein diet is said to stimulate the kidneys. Therefore, it is important to drink a daily amount of water to prevent dehydration.
• Cellulose. Since protein foods are difficult for the digestive tract, it is necessary to include dietary fiber in the diet. They will help to avoid unpleasant consequences (for example, constipation). Daily rate - 1 tbsp. l. per day at any time of the day.
• Vitamin and mineral complex is required. However, this diet is unbalanced. Proteins will not be able to give those elements that are contained in carbohydrates and fats.
• Cooking method. All dishes should be prepared without oil and salt. It is allowed to bake, boil, stew, grill.
• Diet. It is important to observe meals here. There must be at least three of them. You can have two snacks. It is not allowed to eat at night. The last meal is 3 hours before bedtime.

• Training process. When dieting, it is advised to engage in some kind of physical activity. It can be whatever you like. You should not overexert yourself, but training should be 3-4 times a week.
• You can stick to such a system from 10 to 21 days. Then they take a break and a smooth exit from the diet.

Sample menu for the week

Monday

• Breakfast: cheesecakes without flour with sour cream, tea with milk.
• Lunch: chicken fillet soup, cucumber salad with dill, herbal tea.
• Snack: protein-mineral mixture - 250 ml.
• Dinner: mackerel baked in foil.

Tuesday

• Breakfast: scrambled eggs from two chicken eggs, lettuce, 1 cucumber, tea.
• Lunch: grilled pork steak, zucchini stew with herbs.
• Snack: a glass of kefir with a teaspoon of wheat bran.
• Dinner: stewed mushrooms, chicken chop, herbal tea.

Wednesday

• Snack: a glass of fermented baked milk, a handful of granulated bran.
• Lunch: salad with boiled salmon and vegetables in avocado, stewed red beans, green tea.
• Dinner: egg pancake with vegetables, herbal tea.

Thursday

• Breakfast: squash pancakes with bran, chicory with milk.
• Lunch: seafood soup, cabbage salad.
• Snack: three slices of hard cheese, tea.
• Dinner: steamed broccoli, beef stew, herbal tea.

Friday

• Breakfast: steam omelette, a glass of fermented baked milk.
• Snack: a glass of protein mix.
• Lunch: green beans, oven-baked pork, herbal tea.
• Dinner: chicken skewers with leafy greens, rosehip drink.

Saturday

• Breakfast: oatmeal, coffee with milk.
• Lunch: seafood salad seasoned with lemon juice, baked carp with herbs, tea.
• Snack: two soft-boiled chicken eggs, tea.
• Dinner: grilled vegetables (pepper, zucchini), chicken thigh, tea.

Sunday

• Breakfast: cottage cheese with sour cream, coffee with milk.
• Lunch: mushroom puree soup, cabbage and cucumber salad, herbal tea.
• Snack: a glass of kefir with bran.
• Dinner: grilled salmon with vegetables.

What to remember

Protein nutrition is a fairly common method of weight management. It involves the consumption of protein products.

Adherents of this diet note rapid weight loss. However, it is not safe. Some doctors say that there may be a breakdown, headaches, and other unpleasant side effects.

Protein saturates the body for a long time, a person stops overeating. The almost complete rejection of carbohydrate, fatty and salty foods contributes to weight loss.

With this technique, you need to drink a lot and consume a sufficient amount of fiber (bran). Otherwise, there may be detrimental consequences.

There are many diets in the world, as a rule, they are unbalanced and give a short-term effect.

The best way to help yourself in weight loss is to switch to proper nutrition. And moderate exercise will be a nice bonus for your body. Only in this way can excellent results be achieved without harm to health.

Friends, have you practiced protein diets? If so, please share your experience with them in the comments.

And that's all I have. See you in the next articles!

Walking into any modern gym, you probably hear the sound of a shaker as often as you hear dumbbells and barbells. Protein and other sports supplements have become such an integral part of our lives that it is now quite difficult to imagine a workout that is not supported by the use of a special cocktail (some people take the supplement even in the middle of a workout). In most cases, protein provides an extra boost of energy. Made from whey, soy, and even peas, protein powder is available almost everywhere, from grocery stores to gyms, and is a popular supplement that has made its way into our lives and diets. But how to take protein correctly, how much should you drink at a time, and should it be mixed with other products?

How to take protein?

Whether you're an athlete or just keeping fit by exercising on the weekends, chances are you'll find a pack of protein supplements in your home. Perhaps you drink at least one cocktail or smoothie. But do you know the composition of your protein powder and how to use it for the best results? To help you get the most out of this supplement, we've created this guide to answer some of the most commonly asked questions about protein.

Protein powder is the same protein, only in a convenient liquid form. In order for muscles to grow, they need protein as a building material. The recommended rate is 1.5 - 2 grams per 1 kilogram of body weight. That is, a person with a weight of 70 kg, you need to take about 105 - 140 grams of protein per day. But you can’t take all the protein at once - it must be distributed into 4-6 servings, approximately 30-40 grams of protein. Each jar of protein contains a measuring spoon, its volume is about 23-25 ​​grams, that is, you need to put one and a half - two spoons per shake.

Protein: why and why you need to take it

Many fitness enthusiasts buy protein and introduce it into their diet without even realizing why they are taking protein or whether they need it at all. According to Brian St. Pierre, sports nutritionist and nutrition educator, protein fills the body's daily protein requirement, so it should be included in your diet. However, protein powder is not a panacea. "If you're meeting your protein needs through food, that's fine," St. Pierre says. In the event that you take 3-4 servings of natural protein per day, at the rate of 1 gram of protein per 400 grams of weight, then there is no need to take protein powder. But in the opposite case, protein can become your true ally.

Although the labels may say otherwise, the protein composition is pretty much the same everywhere. All protein powders contain only what should be there - protein made from whey, soy or other source product. You can also see terms like “hydrolysed”, “the latest in science”, etc. on the packages. St. Pierre claims that the desire to get a protein that is “absorbed better” is wrong, his opinion is also similar to research data on this issue. “Many companies will insist that you only buy their whey from cows that are exclusively grass fed or cold-filtered,” St. Pierre says. “Perhaps their products are really better, but you can hardly determine how much.”

So, if the cost of a protein powder does not affect its quality, then what should consumers look for when buying? St. Pierre recommends purchasing products from a well-known manufacturer with a good reputation in the market (their protein packaging contains detailed composition). He also encourages buying products that have passed veterinary control and certification from organizations such as Informed Choice. Companies of this kind buy products in stores and conduct various tests to make sure that the composition of the product is exactly what is written on the label.

After you've settled on a few well-known sports nutrition brands, take a look at the nutritional and energy content. While the numbers and data may seem confusing at first glance, St. Pierre recommends simply looking at the product's specs. He likes protein that is low in fat and carbohydrates.

What happens if you mix protein with other ingredients

So, you finally bought and brought home a package of high-quality protein. What's next? At this point, a problem may arise. Below are the two most common ways to use protein powder throughout the day and specific directions for each.

1. Food replacement

If you wake up later than usual in the morning and are late for work, you have very little time to prepare a nutritious breakfast. In this case, a protein shake can help you out. St. Pierre recommends adding vegetables, a serving or two of fruit, a serving of saturated fat, and a couple of scoops of protein powder as a base. He and the team at Precision Nutrition have come up with a term for these kind of meal replacements - "super shakers". These shakes can be used as a meal replacement or as a meal supplement if your goal is to gain weight. A healthy recipe that is suitable for both men and women:

Men

• 2 scoops of protein powder
• 1-2 cups vegetables (such as spinach, which won't affect the taste)
• 2 handfuls of fruit (fresh or frozen)
• 2 tablespoons saturated fat (nuts, butter, or seeds)

Women

• 1 tablespoon protein powder
• 1 cup vegetables
• 1 handful of fruit
• 1 tablespoon saturated fat
• Liquid portion (almond milk, regular milk, water - your choice)

These recipes bring up another important theme - gender differences. Fitness supplements are often perceived as purely masculine, but protein shakes are also effective for women. However, St. Pierre notes that women's nutritional needs are somewhat different. They need less protein per unit of body weight (primarily due to differences in physique). For this reason, he recommends that women add one scoop of protein powder instead of two. However, he acknowledges that this is not quite the right decision. “It's not that women should share half of the norm intended for men. You can measure it according to your personal needs,” St. Pierre says.

Gender differences aside, if these smoothies are so nutritious, why don't you just mix one of them in the mixer after every meal? St. Pierre warns that despite all the benefits, cocktails cannot replace food. "Natural foods have a lot of nutrients that powder can't replace," he says. Also, sometimes not all nutrients and vitamins are able to be absorbed. For this reason, he recommends consuming no more than two servings of protein per day. Do not rely entirely on cocktails, do not neglect the main meals during lunch and dinner.

2. Protein intake after training

A short period of time after a workout allows you to drink a protein shake to replenish lost nutrients, such shakes and a mixer have become an essential attribute during trips to the gym. If you have not put off taking protein immediately after your workout, you will be able to reap the benefits of protein supplementation and improve the results of your workout. Protein intake after a workout has been proven to be beneficial in helping you recover from exhausting exercise, as well as increase endurance and muscle mass gains. However, these confirmations may be slightly exaggerated. St. Pierre acknowledges that post-workout nutrition is important, but don't make it too big. "It's generally a good idea to have one cocktail right after your workout, but this ritual is optional," he explains. "Don't freak out just because you didn't have time for a smoothie right after you finished your workout."

So how should a post-workout protein shake fit into your diet? It depends on your personal preferences. It used to be that protein shakes were digested faster in the stomach than regular foods and provided fast muscle building due to the supply of nutrients. According to Saint-Pierre, new research has proven that this is not entirely true. He advises his clients to do what is convenient for them. “If you want a cocktail, well, that's great. If you want to eat, that's okay too. Any of the options is correct, and the choice depends on you personally,” says the coach. The sensitivity of the gastrointestinal tract is also important. Some people feel bad if they eat right after a workout. In this case, it would be more appropriate for them to take a protein shake.

It would seem that protein powders have become an integral part of a healthy lifestyle, just like high-tech fitness trackers and sports shoes. Although protein shakes can be called a convenient product, this does not mean that they should be taken constantly. Healthy food is still the main source of vitamins and nutrients. The best way is to combine food from your healthy diet and use protein powder as a convenient and healthy supplement.

Protein and other sports supplements have long been an integral part of the training of any more or less advanced athlete. And it's not necessarily about bodybuilder. In any other sport where you need to develop strength, endurance or muscle mass, various sports supplements are as much an integral part of the daily diet as they are for a bodybuilder.

What is a protein?

Quite often people confuse two, in fact, identical concepts. Many believe that this is something bad, harmful to a person, and protein it is a useful, multifunctional component. So here it is protein and protein- this is the same organic component, which is one of the most important macronutrients for our body.

In bodybuilding, a sports supplement with a high concentration of protein is very much appreciated for its properties, which help in building muscle mass for an athlete, due to the polypeptides it contains.

Polypeptide- this is a chain of various amino acids (more than 10), interconnected by a chemical bond. This chain contains both non-essential and non-essential amino acids that perform the most important functions in the human body.

Why is protein needed?

Proteins play a fairly significant role in many vital processes that occur in our body. Our body, the body consists of the lion's share of protein molecules:

• Hair
• Nails
• Released hormones
• muscles
• Lipoproteins
• Etc.

This element is the basis for building cytoskeleton, that is, a kind of framework for a living cell. Also, it plays an important role in maintaining the immune system of the body, signal transductions etc.

In bodybuilding, protein is used to achieve several goals, namely:

• To maximize the anabolic effect and thereby build more muscle fibers.
• For drying or keeping the body in a sporty and toned shape.

By training in the gym, we expect to build muscle, increase them in volume. To do this, our body needs a building block in sufficient quantities, from which the body will create new muscle cells. As you understand, this building material is PROTEIN.

So, in order to get it, the athlete uses two ways. Obtaining this macronutrient from natural food: meat, eggs, cereals, fish and so on. The second way, to be more precise, additional way to get protein, is the inclusion in your diet of sports supplements, namely - PROTEIN.

Even if an athlete needs to lose weight or just keep their body in excellent physical shape, protein can also be used if possible. As you know, it helps to burn excess fat, and minimize the likelihood. For such purposes, it is best to use whey protein isolate, in which the maximum amount of protein with a minimum content of other substances.

Useful related articles:

How much protein to take?

To ensure the preservation of muscle tissue, a prerequisite is the consumption of sufficient amounts of protein. If a person starts playing sports: running or training in the gym, the need for protein increases significantly. This is due to the fact that an increase in physical activity implies an increase in the burning of various energy sources:

• ATP molecules
• Glucose
• And etc.

This list also includes amino acids. That is, when there is a lack of nutrients in the body to maintain physical activity, it begins to break down proteins into their constituent amino acids. To protect your muscle tissue from decay, you need to provide your body with a sufficient level polypeptides.

The main source of this nutrient is ordinary food. However, very often there is a need to add an additional source of protein to your diet, since it is very difficult to squeeze out a sufficient daily allowance from natural products. This problem arises due to the fact that most of the foods that people consume daily are rich in: carbohydrates, fats, vitamins. But not for protein.

Also, many people often have trouble digesting large amounts of food. That is, it is very difficult for many to consume enough food while maintaining a regimen to get the daily protein requirement.

In addition, there are often such life circumstances in which a person goes without food for a very long time. For example, when a person is on the road, and there is no way to fully eat. Moreover, if you have a shaker and protein powder on hand, just add water to the container, pour in the protein and mix all the ingredients well until a homogeneous mass is obtained. A minimum of time is spent on this process, as a result of which a person receives a sufficient portion of protein in order to replenish his internal nutrient reserves and prevent catabolism.

It is especially difficult to obtain a daily protein intake from ordinary foods for experienced athletes whose body weight exceeds 85 kilograms. In this case, the required amount of protein to ensure the restoration of the whole organism and create all the necessary conditions for building even more muscle mass increases significantly. The additional source we are talking about now is, as you understand, protein.

Of course, if you do not have any problems getting protein from food, the need for sports supplements fades into the background. That is, their use is not a priority. If you often have life circumstances in which the consumption of normal food in sufficient quantities becomes impossible, then you should think about buying the necessary sports supplements.

How much protein should be taken per day?

So, many novice athletes do not know how much protein to drink per day in order to get the desired result, maintain muscle tissue or build it up. In principle, there are no specific rules, exact figures that would give an answer to this question. Everything is purely individual.

Here are some of the important factors that, one way or another, determine the daily protein intake:

• level of physical activity
• athlete's body weight
• daily diet

That is, when determining how much protein to drink, it is necessary to take into account the above factors and try to find a middle ground so as not to go too far, or vice versa, not to reach the required daily protein intake.

As you know, for an ordinary person who does not engage in any sports, 1 gram of protein per 1 kilogram of body weight is enough. When you start playing sports, especially bodybuilding, this dosage increases. Ideally, in order for training to pay off and give a positive result, it is necessary to adhere to a proportion in the form of 2-3 grams of protein per kilogram of body weight (for the necessary growth of muscle mass and maintaining a positive nitrogen balance). That is, if your weight is approximately 75 kilograms, the daily rate will be approximately 150 to 225 grams of protein per day.

Once again, if you get the same 200 grams of protein from natural food per day without any problems, then you can do without the use of sports supplements. Otherwise, you need to revise your daily diet, if necessary, add the appropriate or buy protein in specialized sports nutrition stores.

Example

So, for example, you weigh 75 kilograms. To achieve a positive result, you need to take 225 grams per day. To understand how much protein you need to drink, you need to determine how many grams of the above figure you are consuming.

For example, from natural food you get 140 grams of protein per day. Naturally, this figure is far from ideal, and to supplement it, we subtract from 225 grams the amount of protein that you get per day from solid food, namely 140 grams. Approximately 85 grams of the missing macronutrient comes out.

We take the average concentrate, in which one serving (ideally 30 grams) accounts for approximately 22-25 grams of protein. From this, it follows that in order to get the missing 85 grams of protein, you need to take about 3 servings of protein per day.

Some manufacturers are cunning, releasing under the guise of protein, something similar to. For example, a typical serving of a protein shake (30 grams, as we already know) should contain an average of 24 grams of protein. The remaining 5-6 grams are additional amino acids, carbohydrates, a small amount of fat, etc.

So, in some sports supplements of this kind, sellers indicate the recommended volume of one serving from 40-50 grams of powder, which must be diluted with liquid. At the same time, this volume contains the same 22-25 grams of protein as in a normal proportion of high-quality protein (30 grams - measuring spoon). The remaining 10-20 grams are cheap raw materials. Thus, manufacturers save their money by forcing buyers to spend extra money on buying new protein, which quickly runs out due to such bulky servings. Be sure to look at the composition of the purchased protein.

You need to take protein daily to maintain your daily protein intake. And it doesn't matter if you have a workout scheduled today or not, you can drink protein.

Protein can be drunk with water, juice, milk, creatine, or even kefir. The most important thing is to know how to do everything right. You can find more detailed information in this article:

In order to take the protein as correctly as possible so that nothing interferes with its absorption, it is necessary to mix the powder with a minimum amount of liquid sufficient to mix the protein mixture well until a homogeneous mixture is formed. Excessive fluid volume can impair the absorption of protein in the body. .

For whey protein, mixing according to the above rules is best.. As for another popular protein -, things are a little different here. Casein, with a small volume of liquid, is quite thick. To ensure unhindered absorption of the supplement, a larger volume of water is needed.

Experts recommend mixing the protein with water, as it does not interfere with the normal absorption of the protein mixture, unlike milk.. The fact is that the composition of dairy products includes various nutrients that can inhibit the absorption of protein. This is highly undesirable, especially when a person takes protein after training, when the fastest absorption of macronutrients is needed.

Optimal time for protein intake

The main focus of a person should be on natural food. However, it does not always, at the right time, allow you to quickly get the right amount of nutrients. Normal food usually takes a long time to be digested before saturating the body with the necessary macronutrients, not to mention meat products, which take several hours to digest. In such situations, sports supplements come to our aid.

Of course, after a workout, the body is in such a state that the absorption of products occurs much faster. However, sometimes it is still more convenient to use protein shakes.

When to take protein?

• After waking up
• In between meals
• Before workout
• After training
• Before bedtime

Important!!! Do not forget that protein is just a regular supplement to the main food. You can not replace food with protein shakes. You can do it this way: for example, after a workout, drink a protein shake if you don’t have a bowl of food with you. After that, you return home and already prepare normal food for yourself: boiled meat, salads, fruits, buckwheat, and so on.

Also, we must not forget that the essence of protein intake is to replenish the missing nutrient reserves. Do not abuse this supplement. For example, if you consume enough protein per day, and you lack only 40-60 grams of protein, in order to get the daily norm, it is enough to take protein after sleep, after training and before bed. The main goal is to comply with the daily norm in order to achieve the goal and not overdo it.

1. Best to stir protein with water. So he is the maximum.
2. Do not overestimate this type of sports nutrition. It is not advised to take protein if a person is already getting enough protein from natural foods.
3. To improve recovery abilities, you can drink protein by combining it with. Read more.
4. You can combine protein with a gainer. However, as practice shows, you can completely do without a carbohydrate-protein supplement. A detailed analysis of the topic is here - “?”.
5. Do not save too much when buying protein. Too cheap a product may turn out to be a fake or contain a low-quality mixture in which quality standards will be violated.
6. Do not stretch one can of protein for a whole year. Use exactly as much as it says on the package - 30 grams serving.
7. If you are lactose intolerant, that is, milk protein, you should buy whey protein isolate.
8. A good enough whey protein concentrate blend isolate to consider is - 100% Whey Gold Standard. One serving, which is 29.4 grams, has 24 grams of protein. The minimum amount of fat, the maximum amount of protein, amino acids.
9. You should not use protein if you have diseases or pathologies of the kidneys. You should definitely consult with your doctor!

findings

Let's sum up all of the above. So, now you know how to properly take protein, when it should be done and in what quantities it should be drunk. It is important to understand that it does not really matter when you drink this sports supplement. The most important thing is to get the required daily protein intake.

Also, the choice of a high-quality protein mixture in trusted online or offline stores is of great importance. The main problem is too high hopes for this type of sports nutrition. That is, many spend their last money, buying either a low-quality product or a very expensive protein, in the hope of a miracle. After that, there is simply not enough money for normal nutrition. Buy protein only if your budget allows you to buy sports nutrition and, at the same time, buy all the necessary natural food in supermarkets. This is a very important point.

Protein will not give any miraculous effect, and even more so will not replace natural food. If you don't have the money. The ideal option is to spend money not on sports pit, but on food: meat, fruits, cereals, vegetables, and so on. This should be understood.

In principle, this topic can be completed. If you liked this article, share the links on social networks. For you, a couple of seconds of business, and for the site - a big plus! If you have any questions, ask them in the comments. Thank you all for your attention!

Edition: 06/19/2019

During physical activity, proteins are an indispensable component of nutrition. And no matter what kind of sport you choose: bodybuilding, fitness or cardio, how often and how intensely you do it, everyone needs proteins. And I must say that sports nutrition includes a huge amount of protein supplements. But before you wonder what protein blends are on the market for sports nutrition, how to take them, and what these supplements do to muscles, it is important to at least understand the difference between protein sources, and at the very least, learn everything about proteins.

Instead of a preface

Questions about why protein is needed, to whom and how much is needed, remain open for a very long time. Probably, for the first time, mankind thought about the fact that meat (and, therefore, the protein contained in it) contributes to the growth of muscles, back in ancient times. And the ancient Greek athlete, one of the most powerful people among the Hellenes, Milon of Croton, prompted this thought. He was the winner of many competitions, but he amazed the Greeks in another way. The legend says that Milon took a 4-year-old bull in his arms every day, carried it along the entire length of the Olympic Stadium, and then killed, fried and ate it. Modern researchers have calculated that every day the Greek ate at least 9-10 kg of meat. The Greeks firmly believed that the athlete gets his strength from the meat of the killed bulls. And current bodybuilders fully agree with the Greeks: yes, Milo received his strength from animals. Strength training (and carrying a live bull on your hands is not for you to lift iron in the gym) and the use of a large amount of proteins and other nutrients contained in beef did what they were supposed to do - his muscles became strong and voluminous, and he the athlete is much more enduring than his peers.

Closer to our times, another hype around protein, which was called a miracle food for athletes, rose in the 1960s-1970s. In those days, many media promoted proteins as the best means for muscle growth. Then many bodybuilders and trainers began to consume a lot of whole, meat and. Then the cinema did its job. Probably, many will now remember the hero of Sylvester Stallone, Rocky Balboa, who drank raw eggs. And already in the 1990s, the world learned about protein powders, which marketers presented as a miracle drug for bodybuilders.

The function of this substance is much wider than just the restoration of muscle fibers. Why is protein needed? For making red blood cells, it is important for nails and hair, for proper hormone secretion and muscle contraction. Proteins influence the process of digestion, regulate the water balance in the body, protect against disease, help transport nutrients throughout the body, and also affect blood clotting. Thus, the role of protein is very important for the functioning of the body and maintaining health.

Meanwhile, if laboratory tests showed the presence of protein in human urine, this is an alarming signal. There may be several reasons for this, and only the attending physician can determine the exact one. He also prescribes a course of treatment.

Protein and amino acids

When we consume proteins, they are broken down in the body into smaller compounds -. Science knows 20 amino acids, and 9 of them are indispensable for humans (they can only be obtained from food). However, the human body is not able to accumulate amino acid reserves, which means that these substances must be contained in the diet. This is the only natural way to restore balance.

Depending on the set of amino acids, all proteins are divided into two groups: complete (complete) and incomplete. A complete protein (found in meat) is more useful, as it contains the full range of amino acids necessary for humans. A vegetarian diet based on plant protein is considered by many nutritionists to be unhealthy because it lacks complete proteins.

The generally accepted protein intake for adults who are not very active is 0.8 g per kilogram of body weight. For infants and children, the daily protein intake is increased by 2-3 times (fast-growing organisms need more of the substance).

But still, how did scientists determine that a person needs just such a serving of protein? They took nitrogen (a component of protein) as a basis and calculated how much protein the human body can absorb before an excess of nitrogen occurs. And then the researchers analyzed the benefits and harms to the body from different portions of the accumulated nitrogen. It turned out that the body loses nitrogen throughout the day along with sweat, urine, feces, exfoliated skin, fallen hairs. In addition, the body uses its protein reserves in the process of digestion. And this is repeated daily. Therefore, the recommended daily serving of protein is just the amount needed to replace daily nitrogen losses.

But the research didn't end there. The next step is to determine the need for proteins for people involved in sports. As you know, during exercise, protein loss increases. After the next calculations, scientists received a new figure: the recommended daily protein intake for people involved in strength training is 1.7-1.8 g per kilogram of body.

Perhaps some will now doubt whether the researchers “prescribed” too few proteins to bodybuilders. But scientists have an explanation for this. They conducted an experiment involving three groups of bodybuilders. Representatives of the first group received 0.9 g of protein per kilogram of weight, the second - 1.4 g of protein, and the athletes in the third group consumed 2.4 g of protein per kilogram daily. The results showed that eating 1.4g of protein increased protein synthesis in the body, while there was no change in the 0.9g group. And in organisms that consumed 2.4 g of protein, protein synthesis was the same as in the background of 1.4 g of protein.

After this experiment, there were several more scientific experiments, and as a result, most researchers agreed: 1.6 - 2.2 g of protein per kilogram of body weight is the optimal amount for effective muscle building.

In addition, scientists have found that about a quarter of all the athlete's body should receive from protein foods. it is essential to include at least 20-30 g of protein in each meal (it is advisable to eat food every 3 hours). This helps to keep the process of muscle protein synthesis going on.

There are many sources of protein that athletes then consume in the form of shakes or bars. And I must say, not all proteins are the same. The difference in the set of amino acids determines the importance of the protein for the body. For athletes, the best sources of protein are whey, milk, eggs, meat, and soy. But which of these types is better, how does each of them affect the body? The definition of "best" depends on the purposes for which the protein is needed. And in order to choose the most suitable option, it is important to understand the features of different types of proteins.

Biological value and types of proteins

So what are proteins? This class of substances is usually grouped according to their biological value. Biological value is a value that indicates how well the body is able to absorb and use a particular type of protein. The higher the number, the more nitrogen the body is able to absorb and use. Proteins with the highest biological value are more useful for muscle building.

And one more note: the higher the biovalue of the protein, the faster the body absorbs it. But it is important to note that the human body is not capable of taking a very large amount of this substance in one "sit". That is, an excessive increase in the protein portion (whether it be a liquid product or a bar) is a waste of money and product.

The maximum value of biological value is typical for whey protein - 104-154 points. The second in the ranking is egg white, the value of which is determined by 100 points. Milk proteins have 91, beef have 80, soy has only 74, and proteins derived from legumes have a biological value of 49. Now let's take a closer look at the different protein sources.

whey protein

This whey-derived substance is an excellent source of protein for several reasons:

1. Improves athletic performance by reducing stress and lowering levels of cortisol (a hormone that breaks down muscles).
2. Strengthens immunity by increasing the level of glutathione, which is a water-soluble substance found in the human body.
3. Reduces blood pressure.
4. Reduces the risk of overtraining, which occurs against the background of low levels of glutathione.

In addition to the above, it should be noted that whey proteins are highly digestible and have a better amino acid profile than egg proteins. They are also the leader among all proteins in terms of leucine content. In other words, whey protein has the highest biological value. It is ideal to consume immediately after a workout or with breakfast.

But it should be said right away that not all serums are the same. The microfiltered product has the most advantages. And it is important that microfiltration be done at very low temperatures.

Depending on the method of manufacturing whey protein, there are isolate, concentrate and hydrolyzate.

The maximum possible biological value of this component is 154 points. It is the fastest and most bioavailable protein known to science today. In terms of how much this supplement is absorbed, it should be noted that the unique formula makes this protein available for absorption, sometimes as early as 10 minutes after ingestion. But due to the very short half-life, it is not recommended to consume more than 30 g of the substance at a time. The best way to counteract rapid breakdown is to mix the isolate with or with milk rather than juice or water. The casein found in dairy products slows down the digestion of whey protein, allowing the body to absorb more of the substance.

Isolate is the best choice for post-workout supplements. After the power program, muscle cells, like a sponge, absorb all the useful components.

Whey Protein Concentrate

The biological value of this protein is 104 points. The actual use of pure whey concentrate in bodybuilding is low. More often, manufacturers use a concentrate for multicomponent protein matrices, creating a combined (complex) protein product.

Whey protein hydrolyzate

Deserved as the most valuable source of protein available on the sports nutrition market. Produced by splitting large amino acid chains into smaller fragments. Provides a stable anabolic effect. Compared to whey concentrates, it has a milder effect on the stomach without causing upset.

Any type of whey protein can be consumed throughout the day. Best time to take: in the morning (on an empty stomach), before or after training.

Egg white

Many bodybuilders and nutritionists call egg whites the healthiest form of protein. This is pure protein at its best. Weightlifters appreciated the full benefits of egg white long before the advent of whey protein. By the way, the American bodybuilder of the beginning of the last century, Vince Gironda, recommended eating 36 egg whites a day for 8 weeks to improve muscle growth.

When it comes to the fact that the biological value of an egg is 100 points, it means the whole egg. The value of the protein itself is 91. But in order not to burden the liver, it is advisable to limit the consumption of yolks to three per day (and regularly take a rest from the yolks).

Purified egg white in sports nutrition is known as albumin. It belongs to the proteins with high bioavailability, contains large amounts of BCAAs and. It absorbs fairly quickly, but not as fast as whey protein, making it ideal for use throughout the day, including post-workout or post-meal. For a super-bioavailable supplement, you can mix egg and whey proteins.

If raw chicken proteins are used to make homemade protein shakes, it's important to make sure the product is free of Salmonella.

Casein

Calcium caseinate is the predominant protein in milk and most dairy products. This supplement is low in, and often a richer source of, protein than micellar casein, digests slowly, and contains large reserves of protein.

How is casein hydrolyzate obtained? On the same principle as its whey counterpart: large chains are broken into smaller fragments, as a result of which the protein is digested faster.

Micellar casein is the natural undenatured form of casein found in milk. The protein is separated from the milk by ultrafiltration, without the use of chemicals. This increases the percentage of bioactive peptides that have a beneficial effect on immunity and activate muscle growth. The peculiarity of micellar casein is that it slowly but steadily releases amino acids into the blood. This characteristic makes it an excellent choice for long-term protection of muscles from breakdown. The best time to take casein is after a workout (especially if you exercise in the afternoon) or on rest days before bed.

milk protein

The raw material for milk protein is cow's milk, from which the liquid, most of the fats have been removed. This type of protein is not suitable for those diagnosed with lactose intolerance or allergies (milk contains a strong allergen beta-lactoglobulin).

In fact, milk protein is a combination of two proteins: whey and casein. There are two forms of milk protein. The first is milk protein concentrate. It is obtained in the process of ultrafiltration of whole milk, from which most of the carbohydrates and fats are removed. The second type is an isolate (the result of even more processing), which can contain up to 85% protein. Milk proteins are suitable for use on training days (after exercise) or before bed.

Meat proteins

There is also such a thing as "crude protein". This term, used in animal husbandry, refers to all nitrogenous compounds contained in the feed. In addition, livestock breeders distinguish between protected (the formula of this substance is resistant to enzymes) and unprotected (soluble) protein. And in pharmacies there is also a therapeutic version of proteins.

What are protein supplements made of?

The proteins used by bodybuilders are safe supplements, the manufacture of which is a banal removal of a nutrient from food. Sports nutrition may contain a vegetable protein protein or a component of animal origin. Proteins are by no means hormones or steroids. The harm and benefits of additives depend solely on the expiration date of the additive and the individual characteristics of the body. By the way, recently a new supplement has appeared on the sports nutrition market - the so-called heavy protein. It is based on immunoglobulin G-protein (listed as immunoglobulin protein isolate or serum protein isolate in the list of ingredients).

It is said that this substance accelerates muscle growth even without physical exertion, although many athletes, to put it mildly, are suspicious of the new product.

Suitable for weight loss or mass gain?

The benefits of proteins for weight are unique. On the one hand, the need for proteins is acutely felt by overweight people. Regular protein speeds up metabolism, it is useful for obese people for burning fat, and for athletes for drying. On the other hand, proteins are also important for ectomorphs - they help to quickly gain weight, which is necessary for muscle relief.

Diet food containing chicken, fish, soy, oat or rice protein is beneficial for overweight girls and men. But corn and other starchy protein foods are not the best choice for weight loss. But still, how does protein affect body fat percentage? The study showed that the body spends quite a lot of energy on digesting proteins (30% more than when digesting fats and carbohydrates). As a result, a high-protein diet against the background of a deficiency of carbohydrates and fats leads to weight loss. But, according to scientific research, whey protein is more effective for weight loss. Soy also leads to weight loss, but more slowly. And casein protein, as it turned out, suppresses appetite better than other proteins. And this is another argument in favor of why casein should be consumed in the evening.

However, not all types of protein work as a fat burner. Meat protein, on the contrary, can increase waist circumference. So, at least, some studies have shown. And if anyone else is wondering if you can get fat with protein, the answer is yes. But for this, it is important for lean people to know how to correctly calculate their own daily protein intake, as well as understand how to drink protein supplements for weight gain.

A lot has already been said about the benefits of protein for bodybuilders. Cottage cheese (fresh, cheesecakes or cheese casserole), poultry, fish, beef, milk - this is the diet that effectively increases muscle mass, and is also good for joints, bone tissue, and digestive organs.

Baby food instead of protein

For novice bodybuilders, the question is relevant: “How to replace protein and is it possible?”. Some consider baby food to be an adequate alternative to a sports supplement. In fact, the muscle fiber in the bodies of athletes will not experience any benefit from infant formula. The children's product contains almost 6 times less protein than whey isolate, but is an extremely rich source of fats and carbohydrates. And this means that baby food in sports is a poor helper.

Which is better: a protein shake or a weight gainer?

Both proteins and gainers have their pros and cons. But in order to answer which of the supplements is better, you need to understand what the consumption of each of them gives the body. A gainer is an energy drink that restores reserves after an intense power load. Protein is the building block for muscles. But in any case, the muscles will not grow if they feel a lack of energy (glycogen) or proteins. For endurance and muscle growth, you will either need a high protein gainer, or you will have to combine protein shakes and gainers - there is no other way.

How long does protein keep?

The expiration date of the unopened product is indicated on the package. It can range from six months to several years. Opened protein powder is recommended by many manufacturers to be consumed within 2 weeks, but in practice, athletes often continue to drink protein after opening the package for much longer. And in principle, the additive does not lose its properties at this time. The only danger is bacteria and moisture that can get into the powder. The prepared cocktail at room temperature retains its freshness for 3-4 hours, in the refrigerator it can last 30 minutes longer. A spoiled product changes the taste, and after eating it, an unpleasant odor appears from the mouth.

The function of protein supplements is to provide energy and improve muscle growth. It would seem that what's wrong is that a child consumes a protein shake from a well-known sports nutrition manufacturer, such as Mutant, Vita or Laktomin. Meanwhile, doctors, nutritionists and many trainers are against such experiments. The child's body is just being formed, and he is able to get all the nutrients necessary for this process from food. Protein is no exception. And if you decide at what age to use sports nutrition, then, according to experts, not earlier than 23 years old, when the body has completely completed the complex process of formation. Until that time, a balanced diet and moderate exercise are enough.

What is pharmacy protein

Perhaps, few people know that in a pharmacy you can buy, so to speak, a budget analogue of protein sports supplements. Pharmacists produce protein in capsules and tablets. As a rule, these drugs are a set of amino acids that are useful for the work of muscles, the brain, they are valuable for recovery after physical exertion. The properties of these tablets are similar to sports nutrition. The only difference is the dosage: in pharmacy protein, the protein concentration is lower than in sports supplements.

Why do you need protein in cosmetics

Do you think the body can only get proteins from food, sports supplements or medications? Wrong! Cream, shampoo, hair and nail care products - all these cosmetic products also contain proteins. Most often, pearl proteins (have a rejuvenating effect), silk protein (useful for skin, hair, nails) are found in cosmetics. As a source of cosmetic proteins are cashmere (for split ends and brittle hair), ginseng (rejuvenates). Protein preparations for the skin and joints contain a special type of collagen protein, and hair products often contain keratin. Also in cosmetology, wheat, soy, cotton, sesame, milk and other proteins (more than 40 types) are used.

And now let's talk about, perhaps, the most interesting for athletes - about the most popular protein supplements on the sports nutrition market.

BSN

Syntha-6

It is a protein powder, one serving (one scoop) contains 22 g of protein. The protein matrix consists of whey protein concentrate, calcium caseinate, micellar casein, milk protein isolate, egg white and glutamine. In addition, it also contains C, calcium,. The product is presented in 10 flavors. Soluble in water or milk. Suitable for men and women. Does not contain, suitable for use at any time of the day.

Syntha-6 Isolate

This product from an American manufacturer is a mixture of whey and milk protein isolates. Pluses of a product: the content of all amino acids necessary for athletes. Pleasant taste (available in different flavors: milk chocolate, strawberry, vanilla ice cream). Easily diluted in water or milk (you will need a little more than a glass of liquid per serving). Suitable for use before and after training. You can drink between meals or instead of snacks to maintain the stability of protein synthesis in the body.

Syntrax

Nectar

Product in the form of a protein powder intended to be diluted in water, juice or milk. It is 100% whey protein isolate. One serving is 23 g of highly active and biologically valuable protein. Does not contain lactose, fats, carbohydrates and gluten. But the supplement contains small portions of calcium and phosphorus, as well as all the essential amino acids. It is presented in different flavors, including fruit. The chemical characteristics of the protein contained in the supplement make it possible to drink a cocktail with equal efficiency in the morning, before bedtime or immediately after doing strength exercises.

Trophix 5.0

This is a multi-component drug for muscle building. The key component of the protein matrix is ​​casein. In addition to it, the supplement contains milk protein concentrate, hydrolyzed gluten, whey protein concentrate, albumin, lecithin. Additional components are calcium, magnesium, iron, phosphorus, as well as a small amount of fats and carbohydrates. One scoop of protein powder contains 20 g of the substance. The additive dissolves well in water and milk (240 ml of liquid is enough for 1 serving). The multicomponent formula makes the drug effective for athletes with different physical training. Suitable for women.

Weider

Mega Mass

This is a carbohydrate-protein blend from one of the leading manufacturers of sports nutrition. The protein matrix of the supplement is a combination of three components: egg protein, milk (in the form of an isolate) and whey (also in the form of an isolate). The special composition of proteins provides the athlete with essential amino acids. A serving of the drug is 49 g of pure protein. The gainer is designed to be diluted in non-fat milk. Suitable for use as a post-workout supplement or as a replacement for one of your solid meals. Promotes rapid recovery and growth of muscles. In addition to traditional shake powders, the supplement is also available in the form of carbohydrate-protein bars (Mass Mega Bar).

premium whey

Specially designed for athletes, the supplement formula is a blend of protein isolates, ultra-filtered whey concentrate and glutamine. One serving of the supplement contains 25 g of pure protein. The powder dissolves in milk and water. The supplement helps to overcome the plateau, is designed to improve muscle growth, increases endurance, accelerates recovery, allows you to increase the level of load, helps to draw the relief. Suitable for people of different body types and fitness levels, including those who are obese or underweight. The additive is presented in different flavor solutions.

Protein bar

This protein bar can serve as a complete snack for professional bodybuilders and dieters. Contains a composition of proteins from milk protein and soy isolate. Protein bars from Weider are presented in two versions: High Protein (pure protein product) 32% Protein Bar (protein-carbohydrate supplement). Both options on the market are available in different flavors (chocolate, strawberry, banana, coconut and others). The supplement has anabolic properties, fills with energy and increases endurance during training. Works well during the recovery period after a strength program.

Protein 80 Plus

A unique protein blend of whey protein, casein, milk and egg proteins. The bioavailability of this protein mixture is 144%. The composition of the powder includes all the amino acids important for athletes. The formula of the supplement is designed specifically to boost muscle growth and overcome the plateau phase. Suitable for people involved in bodybuilding, powerlifting, fitness and other sports. Considered one of the best supplements on the sports nutrition market today. To prepare a portion of a protein shake, 1 scoop of powder (30 g) is enough. The manufacturer advises diluting the powder in water or skim milk.

Dymatize

Elite

This line of proteins from Dymatize includes several products:

• Elite Whey Protein (protein matrix composed of whey protein isolate and concentrate, soy lecithin, whey peptide; 1 scoop of powder contains 25 g of protein);
• Elite Gourmet (one serving of the powder contains 21 g of protein, the preparation includes a complete set of amino acids);
• Elite Casein (providing 24 g of casein protein per 1 serving of the supplement, suitable for use in the morning, at night and between meals);
• Elite XT (a blend of whey protein concentrate and isolate, milk protein isolate, egg albumin, casein and several other components; is one of the best options for a "slow" protein blend).

ISO 100

This Dymatize supplement is a hydrolyzed whey protein isolate, the most effective form of protein available. Whey Isolate is the fastest protein available, making it a must-have supplement for post-strength bodybuilders. It has a beneficial effect on muscles: accelerates the recovery process, promotes faster healthy muscle growth. The manufacturer promises noticeable changes in the muscles after 8-12 weeks of using the supplement.

Optimum Nutrition (ON)

Whey Gold Standard

This blend of whey concentrate and protein isolate is referred to as a premium sports supplement. The special type of protein contained in the mixture contributes to the rapid absorption of the supplement. Suitable for post-workout complexes, as a "snack" between meals, as well as for use before bedtime. Pairs well with water, milk and oatmeal. The manufacturer offers variants of this supplement with a variety of flavors.

SAN

Pure Platinum Whey

One of the most popular whey proteins in the sports nutrition market. One serving of the drug contains 25 g of pure protein. The supplement is suitable for people who are actively involved in power sports, as well as following a strict diet. It is an anabolic product specifically designed for post-workout use. The presence of BCAAs is useful for the synthesis of proteins in the body. In addition, the supplement has fat-burning properties, which means it is suitable for overweight people.

Ultimate Nutrition

ISO Sensation

At first glance, it is a traditional whey protein. But the composition of the mixture contains a unique component of colostrum (it is also colostrum produced by the mammary glands during pregnancy). This ingredient gives the protein supplement immunomodulatory properties. Another feature of the supplement is a set of amino acids that is optimal for people leading an active lifestyle. The supplement is suitable as a post-workout cocktail for bodybuilders and people involved in other sports.

Prostar

Sports nutrition supplement, which is a combination of whey protein isolate and concentrate. One serving contains 25 g of "fast" protein, which makes Prostar an excellent product for the post-workout complex. Contributes to the successful restoration of muscle tissue, supplies the body with additional energy, increases the level of endurance. The special texture allows the powder to dissolve almost instantly in any liquid. A wide flavor palette allows you to choose the most acceptable cocktail option. But not suitable for people with allergies to soy, wheat, nuts or milk.

BPI

Whey HD

Multi-component whey protein powder. Each serving provides 25g of high quality protein. The formula of the supplement is designed in such a way as to minimize all unnecessary additional ingredients in the supplement. Whey protein is the best component for muscle growth and recovery. Ideal for both men and women. The manufacturer provides an opportunity to choose an additive among different flavor options.

Best Protein

Whey Protein Isolate, Concentrate and Hydrolyzate come together in this supplement to create one of the most effective formulas for muscle recovery. The special structure of whey protein makes it the most accessible to the human body. The protein is quickly absorbed by the cells. A serving of a protein shake taken after a workout will provide the body with at least 24 g of high-quality protein. And especially for gourmets, the manufacturer has developed several mouth-watering flavors and aromas of this additive.

power system

Professional Protein

The supplement is based on a universal 5-component protein matrix. In addition to milk protein, the mixture includes whey, soy, egg proteins and collagen hydrolyzate. The universal formula of the supplement is useful for better muscle growth, faster recovery, and also suitable as an energy drink with a rich amino acid composition. 100 grams of powder contains 80 grams of pure protein. You will need 2-3 tablespoons per serving. The product dissolves well in skim milk. This cocktail is suitable for drinking after workouts, as well as before bedtime. The manufacturer recommends taking 1-2 servings of a protein drink daily.

Pure Protein

Multi Protein

A serving of this multi-ingredient blend contains 35 g of high quality protein. The protein matrix of this product is a complex of milk and whey protein concentrates, as well as dry egg white. This combination of protein sources made it possible to create an optimal composition of amino acids, without which healthy recovery and growth of muscle tissue is impossible. In addition, the supplement does not irritate the digestive organs, promotes detoxification of the body. To prepare a portion of a protein shake, you will need 2 scoops of powder and 350 ml of water, milk or juice. The product is presented in different flavors (banana, orange, chocolate, strawberry and others).

You should also pay attention to products from such manufacturers:

• Maxler: Problend, Ultrafiltration Whey;
• MuscleMeds: Carnivore;
• Muscle Pharm: Arnold Iron Whey, Combat;
• Muscle Tech: Phase 8, Premium Gold;
• VPLab: Protein Pro, Protein Bar, High Protein Bar;
• Inner Armour: Whey Protein Isolate;
• Performance: Pure Whey Pro;
• Syntrax: Matrix 5.0;
• Cult: Whey Protein 80;
• Twinlab: Whey Protein Fuel.

Although the range of protein supplements is much wider. Here are some other well-known products on the market:

• ART Modern scientific technologies (XXI Power);
• KFD Nutrition (WPC 80, Premium WPS);
• Rule 1 (R1 Protein);
• Nutricia (Nutridrink);
• Mutant (Mutant Whey, Mutant Pro);
• Muscular Development (MD) (MD Whey);
• Lactoprot (Lactomin 80);
• Arla (Lacprodan 80);
• Scitec Nutrition (Isolate, Whey Protein Prof);
• BioTech (Iso Whey Zero);
• FitMiss (Delight);
• Sportpit (Athlete);
• Fortogen (Ultra 80);
• KSB (KSB-55, KSB-80);
• Triav (Goliath 80, Gladiator);
• Atlet Power (Athlete Power);
• 4UZE (PureProtein, Protein Matrix);
• Vansiton (WAY-80, Ultra PRO, For cocktails);
• Tekhmolprom (KSB Gadyach 65%);
• Evalar (SportExpert, SportExpert Protein Mix);
• Amway (Nutrilite Protein Powder);
• aTech (Whey Protein);
• CyberMass (Whey Protein);
• Dominant Nutrition (Whey Protein);
• Energy Diet (Energy Diet);
• Energy Pro (5 Protein Matrix, Whey Protein for Women, Whey Protein for Men, Multiprotein);
• GeneticLab Nutrition (Whey Pro);
• Herbalife (Formula 3, Formula 1);
• Ironman (F80, Whey protein);
• Junior Athlete (Protein #1, Protein #2);
• King Protein (Whey Protein, Whey Isolate, Casein Protein, Multi Protein);
• Milkiland (WPC 80);
• MyProtein (Impact Whey Protein);
• Olimp (Pro Whey Shake, Provit 80, Natural Whey Protein Concentrate, Pure Whey Isolate, Sojavit 85, Egg Protein, ProLong Protein);
• OstroVit (WPC 80, Micellar Casein);
• Power Pro (Whey Protein Power Pro, Femine Power Pro, ProBio Whey Protein, Protein Power MIX, Crea Pro Power);
• QNT (Metapure Zero Carb);
• R-line (Whey);
• RPS Nutrition (Whey Protein Blend);
• Sporting (Whey Protein).

No bodybuilder should be deficient in protein.

Protein supplements are usually selected based on indicators of biological value. Milk and eggs should form the basis of a protein diet, but meat, whey, or plant-based proteins should also not be abandoned. Each of these varieties has its own advantages. And the easiest way to get these substances is to take protein sports supplements.

updated:

The choice is in your favor!

Proper nutrition is just as important to achieving results as exercise. One of the fundamental issues of the nutrition program is a sufficient amount of protein, the building material for your muscles.
How to balance your diet? What to choose as a source of protein? Should You Spend Money on Protein Supplements? We are trying to figure out what are the advantages and disadvantages of using natural sources of protein and sports protein. Draw your own conclusions!

Compound

natural sources. In addition to protein, natural sources contain a number of other substances: these are fat and - in the case of plant-based products - a significant amount of carbohydrates. In any case, these are additional calories that often become superfluous. In addition, the combination of protein with fats significantly slows down the process of its digestion.
Sports nutrition. High-quality protein mixes contain about 90 percent protein, so the amount of roughage is kept to a minimum. In addition, the mixtures are enriched with essential vitamins and minerals.

calories

natural sources. To gain 30 g of protein, you need to eat 150 g of beef, they will contain about 17 g of fat. In total, we get 270 kcal (45% protein, 55% fat).
Sports nutrition. The average serving of a protein shake contains about 30 grams of protein and about 0.2 grams of fat. Only 122 kcal (98.5% protein, 1.5% fat).

Modern technologies

natural sources. Achievements of pharmacology are used not only in sports and medicine. Hormones, nutritional supplements, synthetic vitamins have become the habitual diet of our smaller brothers grown in captivity. Do you think that mutant that you bought under the guise of chicken breast could pass the doping control? Another potential danger associated with the use of new technologies in the food industry is transgenic raw materials. About 90% of soy products, for example, are made from genetically modified soybeans. At this point in time, science does not have data on the consequences of long-term human use of such food.
Sports nutrition. Modern production technologies make it possible to significantly improve the quality of the protein and obtain a concentrated product (isolates, concentrates, hydrolysates) purified from impurities from the feedstock. For example, to obtain 30 g of whey isolate by ultrafiltration, 5 liters of milk are required! Milk fat, lactose, casein and denatured protein remain behind. The result is an increase in biological value, a high concentration of peptides and amino acids, including branched chain amino acids.

Count

natural sources. When using natural sources, protein can only be dosed approximately - the protein content depends on the variety and quality of the products, storage and cooking conditions. In addition, many nutrients are lost during repeated freezing-thawing of meat or fish, long periods of storage and cooking.
Sports nutrition. The label of any protein contains detailed information about the protein source, method of obtaining and the content of nutrients and vitamins in this product. This allows you to precisely dose the protein and choose exactly the product that will best suit your goals and the nature of your workouts.

biological value

natural sources. In the ranking of the biological value of proteins, the top lines are occupied by egg and milk proteins, then in descending order - meat, fish, poultry, soy and other vegetable proteins.
Sports nutrition. It is milk, eggs and soybeans that are the main raw materials for the production of protein supplements. So, the index of biological value is on top!

digestion

natural sources. Digesting protein foods is a long and energy-intensive process, and the more protein you need, the more stress is placed on the gastrointestinal tract. Up to 30% of the calories contained in it are spent on protein digestion and a lot of time - for example, the protein of a boiled egg can only be in the stomach for up to 12 hours. One of the ways to reduce the load on the digestive tract and facilitate the access of proteolytic enzymes to protein molecules is to thoroughly chew food and use preparations containing digestive enzymes (festal, mezim, etc.).
Sports nutrition. Liquid foods are much easier to digest, which is why most protein supplements are taken in the form of shakes. Protein, especially hydrolyzed, is digested and absorbed faster, creating the concentration of amino acids in the blood necessary for muscle recovery and growth. However, with the rapid entry of amino acids into the blood, they are also quickly absorbed - a high concentration does not last long. To smooth out these fluctuations and ensure full muscle recovery after training, it is recommended to use protein mixtures with different absorption rates and fractional protein intake during the day.

Availability

natural sources. These days, grocery store shelves delight with abundance, but not with prices. New trend - environmentally friendly products. If you want to be sure of quality and safety, you will have to pay more!
Sports nutrition. Gone are the days when getting it was a big problem. Now you can buy supplements in a specialty store, order by mail order or through an online store with home delivery.

Storage

natural sources. The actual content of nutrients - protein, vitamins, etc. - may differ significantly from the data of theoretical calorie tables. It depends on the technology of preparation, storage conditions of the source products and cooked food. Long periods of storage, repeated freezing-thawing or repeated heating - reduce the nutritional value. Try to buy fresh natural, not frozen foods, do not store long-cooked food.
Sports nutrition. Protein blends tend to be much easier to store than regular foods. Standard storage conditions - dry, cool place. Fans of buying protein in buckets should not forget that the opened package should be stored for no more than 2 weeks! Therefore, when buying, measure the amount of protein in the package and your appetites - you should have time to use the entire product before the expiration date!

Cooking

natural sources. Cooking meat or fish will take time and skill. Try to minimize the amount of ballast fat: choose lean meats, fish, poultry, cut off visible fat, remove the skin from the bird.
Sports nutrition. It takes a minimum of time to prepare a protein shake. In order not to make a mistake with the solvent, and it can be water, milk, juice, it is worth studying the recommendations for use.

Taste

natural sources. Of course, a pork chop is more appetizing and tastier than a protein shake. But if you sit only on chicken breasts for weeks, a persistent aversion to them is guaranteed! Your diet should be as varied and tasty as possible: use different types of meat, poultry, fish, seafood; try new recipes and combinations, do not forget about seasonings and spices. Food is not only fuel for muscles, but also pleasure!
Sports nutrition. Manufacturers of sports nutrition in the fight for the customer strive for diversity: one product can have more than 10 different flavors. If none of these make you happy, or if you're trying to stay away from colors and flavors that are identical to natural, choose a protein with a neutral taste.

Convenience

natural sources. If you train seriously, the number of meals should not be less than 4-5 per day. The quality of food in public catering establishments leaves much to be desired and more often corresponds to the principle of "quick and cheap" than "tasty and healthy". You can, of course, take food with you to work, but it needs to be stored and heated somewhere. The high pace of modern life dictates its own conditions to us - rarely anyone succeeds in eating regularly and of high quality.
Sports nutrition. Sports nutrition is a simple and convenient way out in situations where there is not enough time to prepare food or there are no conditions for its storage. Take a thermos with a protein shake or a few protein bars with you to work or to the gym - and the problem of protein nutrition of the muscles is solved.

Eating Out

natural sources. If you eat out, choose meat or fish that are grilled or baked without oil. Avoid semi-finished products, dishes cooked in deep fat, batter, breadcrumbs, fried in oil.
Sports nutrition. Protein bars are a simple and convenient way to avoid protein deficiency in the face of a lack of time and places where you can eat quickly and correctly.

Potential Hazard

natural sources. Environmental pollution has a detrimental effect on the quality of our food. For example, tuna can accumulate methylmercury found in polluted seawater, and pesticides found in plant foods are concentrated in cow's milk. Accumulating along food chains, harmful substances - pesticides, salts of heavy metals, radionuclides, carcinogens - get on our table in the form of meat, fish, dairy products and can settle in our body.
Sports nutrition. It is no secret that there are a huge number of fakes on the market for medicines and nutritional supplements (according to some estimates, more than 50%). Neither the well-known name of the manufacturer nor the quality label on the can can be a guarantee of quality. In order not to become a victim of fraud, buy sports nutrition only in trusted places, directly from manufacturers or official distributors.

Price

The price of a 30-gram serving of protein from natural sources and protein mixtures is almost the same. Moreover, often the purchase of sports nutrition is more cost-effective. With the appearance on the market of domestic manufacturers of sports nutrition that meets international quality standards, at a price significantly lower than imported counterparts, protein supplements have become available to everyone.

Choose lean meats, fish, and poultry. During cooking, cut off visible fat, remove the skin from the bird.

It is worth limiting the consumption of egg yolks - they contain fat!

Skimmed dairy products are the best choice: a lot of protein and enzymes, little fat and milk sugar (lactose).

The choice of sports nutrition is not an easy task! It is necessary to take into account the diet and training regimen, your goals and taste preferences.

Wanting to be healthy and physically developed, most people include in their routine not only sports, but also review their own eating habits. Ordinary food can not always provide the body of a person who has begun to actively train with the necessary amount of nutrients and valuable substances. To cover the deficit allows the use of various supplements, among which the most in demand.

It is quite difficult for a person who has never been involved in sports on a regular basis to navigate the variety of special nutrition, to make a choice in favor of a particular product. Not everyone understands why to use such supplements, what they are, what benefits they bring. To understand this issue, it is necessary to study the composition and effect of this sports nutrition on the body of someone who works out both in the gym and at home.

What is whey protein?

This is a sports nutrition, which includes protein. It is extracted from whey by filtration and then dried. This nutrient incorporates special. They, getting into the digestive system, contribute to the restoration of various tissues.

There are twelve amino acids in total. They are divided into interchangeable and irreplaceable. The former are synthesized in the body, while the latter can come exclusively from the outside, that is, with food. A protein that contains all eight essential amino acids is complete. This is what whey protein contains. Complete protein is found in fish, meat, eggs, and dairy products.

The high demand and popularity of whey protein is due to the safety and usefulness of the supplement. This type of sports nutrition is perfect for those who set out to gain weight.

The benefits of the supplement are as follows:

- included in the amino acids, are a building material for maintaining and increasing muscle mass;
- stimulates the production of insulin, which has an excellent anabolic effect;
- reduces the synthesis of cortisol, adrenaline and other hormones that have a destructive effect on muscle tissue;
- provides the necessary boost of energy during training.

Thanks to these four essential properties, whey protein is consumed by many people who include sports in their daily schedule.

The value of whey protein is not limited solely to the benefits for achieving certain athletic goals. Of course, the supplement is most often taken for gaining muscle mass or for weight loss, but it also has other positive effects. Regular consumption of whey protein strengthens the protective functions of the body, increases the concentration of glutathione - one of the most important antioxidants for the body.

In people who are actively involved in exercise equipment, the supplement makes the muscles more powerful. Taking whey protein at the end of each workout helps muscle fibers and tissues recover faster. In addition, complete proteins reduce both neutral fat and "bad" cholesterol. The main thing is to observe the measure.

Uncontrolled and improper intake of protein can negatively affect the state of the cardiovascular system. People with impaired kidney function are not recommended to get involved in this supplement. Protein compounds are broken down by enzymes.

The more protein enters the digestive system, the more enzymes are required. If enzymes are present in insufficient quantities, there is a high probability of developing flatulence and pain. This explains the fact that these enzymes are present in quality whey proteins.

You should not start taking sports nutrition without first consulting with a specialist. This applies to absolutely any supplement, including whey protein.

Protein Choice

Today, whey protein is produced by many companies. They differ in both cost and composition. Each variety has its own characteristic properties. They must be taken into account. Therefore, when deciding to introduce this or that additive into the diet, you should first familiarize yourself with the features of the product in more detail. When choosing a protein, be sure to take into account if it contains lactose, flavors, sweeteners, fats, how much protein it contains.

Whey protein is divided into four types. The classification depends on the processing and filtration of the protein. Therefore, its percentage is determined by the type of additive:

1) Concentrate. It contains the least protein, which averages about 55-89%. The rest of the composition is represented by various useful peptides, fats, lactose. Its cost is usually lower than other varieties.
2) Isolate. Contains about 90% protein. The concentration of lactose and fat is minimal. The supplement has a high content of nutrients. The cost of this sports nutrition is much higher than the concentrate.
3) Hydrolyzate. Almost entirely composed of protein (99%), which is an undeniable advantage and makes the supplement expensive. It has only one drawback - not quite a pleasant taste.
4) Whey multicomponent protein. Obtained by mixing the concentrate with the isolate. The exact percentage depends on the manufacturer. Along with protein, it contains vitamins and minerals.

It is not uncommon for a person who starts consuming whey protein to have problems with the digestive system. Such a reaction is based on the characteristics of the body. This is due to the fact that lactose is present in the composition of the supplement. Its processing requires lactase - a special enzyme, the production of which in the body stops at the age of 15 to 20 years.

Thus, diluting the mixture with milk, a highly concentrated portion of lactose is obtained. And if, drinking a glass of milk, a person usually does not have any problems with digestion, then together with a complete protein they can arise. Therefore, when purchasing a supplement, you should always pay attention to the lactose content. It is completely absent in the isolate. This explains the better absorption of this supplement. The combination of concentrate and isolate is well tolerated. There are exceptions, but quite rarely.

Biologically active substances are present in large quantities in the concentrate, and in small quantities in the isolate. They are completely absent in the hydrolyzate. In addition to protein, protein mixtures contain minerals, immunoglobulin, and vitamins.

The required amount of the mixture is diluted either in skim milk or in water. Everything is thoroughly mixed with a shaker. Hot water must not be used. It leads to the fact that the protein simply folds. The scheme of taking the supplement is completely determined by the goal that the person sets for himself:

For gaining muscle mass

To add volumes, for every kilogram of your body weight per day, you need to consume at least two grams of protein. A similar amount of protein is quite difficult to obtain from simple products, which is why they take a supplement.

It is best to consume protein half an hour before class. This time is enough for its full assimilation. There is no single opinion about taking a supplement after a workout. However, given that the loads do not allow the digestive system to work one hundred percent, it should be understood that the body is simply not able to immediately absorb a complete protein.

The isolate can be drunk 30-60 minutes after the end of the class. Immediately after the workout, it is permissible to take only a hydrolyzate.

Whey protein should be treated like a dietary supplement, not a weight loss product. Take this sports nutrition for weight loss as a replacement for the main meal. It is best to drink a protein shake instead of dinner or before a meal, but significantly reduce the subsequent serving of food.

The concentrate should also be discarded by those who wish to lose weight, and during the drying period. It contains carbohydrates and fats. The hydrolyzate is absorbed too quickly, causing a surge of insulin, which awakens the appetite. An isolate would be the ideal choice.

It is undesirable to drink the supplement as a supplement to the main diet, as this will lead to weight gain due to:

Increased production of insulin, which can convert glucose into fat;
- caloric content, which is quite high even in one serving of a protein shake;
- Decreased production of hormones that help break down body fat.

Switching exclusively to whey protein, replacing the supplement with a complete meal, is also impossible. It's bad for health.

People who are gaining weight or losing weight should not take more than 30 grams of protein at a time. This amount is simply not absorbed. Drink a cocktail should be three to five times a day. The first dose must necessarily fall on the time after waking up, which allows you to get strength, energy, protect muscles from catabolism.

Whey Protein - not the only source of complete protein. Its amount in meat protein reaches 18%. It is impossible to completely switch to such food, since almost a third of it falls on fats. Trying to get protein from just one food won't do you any good. You need to eat in a balanced way. In food, it is recommended to consume not only meat, but also cereals, as well as eggs (one contains 10 grams of protein). Protein shakes are taken to make up for the lack of protein.

How much does whey protein cost?

The price is determined by the degree of purification, the quality of taste, the brand. The cost does not always correspond to the quality, because sometimes you have to overpay for the well-known name of the manufacturer. The range of taste also plays a significant role. On average, a kilogram package will cost between 24-26 dollars. If the cost is too low, then the likelihood that the quality matches the price is high.

The easiest way to avoid mistakes when purchasing a protein food supplement, if you are guided by the rating of the best:

- 100% Whey Gold Standard. This protein from Optimum contains special whey-derived peptides that accelerate the action of the protein. Thanks to this, the additive is not only perfectly mixed into a cocktail, but also easily digested.
- Zero carb. Produced by VPX Sports, it contains virtually no carbs and fat, is quickly processed, and comes in a wide variety of flavors, but is expensive.
- Syntha-6. A multi-ingredient mixture from BSN that has a pleasant taste, does not cause any side effects, does not form residues.
- Elite Whey Protein. Dymataze offers whey protein not only in traditional but also in exotic flavors. The composition of the additive includes enzymes, and even a shaker is not required to prepare a cocktail.
- 100% Prostar Whey Protein. Mixes easily. Rich in amino acids. Has a pleasant taste.

It is important to take into account not only the beneficial qualities and value of whey protein, but also what harm it can bring if you abuse the supplement, choose a low-quality product. Having fully studied the rules of admission, depending on the goals, playing sports for both weight loss and weight gain, it is important to follow all the recommendations, and a complete protein will definitely work in the direction that a person needs.