Depending on your goals - whether it is drying, that is, getting rid of the fat layer, gaining mass, in principle, or only high-quality muscle - you should choose the most suitable protein. You can’t just make a rating of proteins depending on their cost or manufacturer, you need to ripen at the root. The most common protein supplements currently available are HMB, KSB, casein, soy isolate, and egg albumin. You can create separate lists for each of these species, for example, create a ranking of whey proteins or casein, but is it not better to consider all of them?
HMB
This abbreviation is the abbreviation for whey protein isolate obtained from whey, it is most rich in protein and amino acids necessary for muscle growth. In a percentage ratio, 90% falls directly on them, and only 5% on carbohydrates and fats. The pluses include the absence of lactose, which prevents allergic reactions, in addition, the additive has a beneficial effect on the immune system and is easily absorbed. Prices are relatively high, but here you will definitely pay for quality. Not surprisingly, the isolate tops the protein ranking.
KSB
Whey protein concentrate is almost the same as the isolate, but it contains 10% less protein, it is suitable for drying and a set of "meat". This is the most popular of the additives of this type, which can not but attract. This is mainly ensured by the optimal composition and positive effect on maintaining the natural balance of nitrogen in the body. In addition, it is many times cheaper than HMB. But it also has disadvantages, although they do not constitute a special counterweight to the pluses, for example, you cannot use it if you are allergic to dairy products. But even this will not lower his rating. The best whey proteins do not exist, you need to choose everything for yourself, try and look at the result.
Casein
The pluses include its amino acid composition and, in some cases, prolonged absorption. The latter is true if you are taking supplements at night. It slows down not only the absorption of proteins, but also carbohydrates, which is indispensable for drying or a strict diet. The main minus is the taste and structure, only they do not allow casein to lead the rating of proteins, providing unpopularity among athletes.
Soy isolate
Cheapness is its main advantage, but, in addition, it has an antioxidant effect, lowers cholesterol and improves the production of thyroid hormones. The latter are extremely important if your goal is to lose weight. The disadvantage of this drug is a negative effect on estrogens, but you can forget about it provided that you buy the highest quality isolate. Much more important is its low digestibility, which affects the effectiveness of the supplement.
Egg albumin
He closes the rating of proteins, but this does not mean that he is the worst, because not one supplement can compare with him during the drying period. The price is also pleasing, but you should not chase cheapness, the quality of such a product is very important, because it mainly affects such an indicator as solubility and taste, and this is important, especially when you consider that you will have to drink a lot during drying. But you will be satisfied with the result, do not forget to follow a diet and follow a training plan.