Everyone knows that proteins are the main building material that is involved in building the cells of the human body. And proteins, in turn, are the very proteins that contribute to the growth of muscle mass. Therefore, athletes are the main consumers using sports protein made in the form of dry powder.
The name "protein" comes from the Greek protos, translated meaning "first, most important."
Proteins are important not only for muscle growth, as they are the main source of energy and strength. They also promote muscle recovery after training.
What is protein?
What is protein? The composition of this substance is simple. It is a protein concentrate that makes up almost 100% of this dry mix.
Get proteins for the production of proteins from ordinary ordinary products:
- whey gives whey protein (isolate, concentrate);
- milk is casein;
- egg protein is made from eggs;
- from soya - soya;
- rice;
- multicomponent (a mix of several types).
The powder production process consists in the fact that fat, water, carbohydrates and other unnecessary components are squeezed out of the feedstock, resulting in a protein powder concentrate. By type of feedstock, protein is divided into plant and animal. For consumption, a protein shake is made from protein powder.
Who needs concentrated protein
Since protein is a composition that includes only concentrated protein, it follows that it does not have any other qualities. That is, it's like boiled egg protein. This raises the question of how much an athlete will gain in muscle mass if he consumes an increased amount of boiled egg white.
The answer suggests itself: of course not. From the simple use of proteins in food, muscles themselves do not grow. Much depends on the conditions of training to build muscle and on the experience of an athlete.
All the nutrients needed by the body are contained in ordinary foods in sufficient quantities. Therefore, a beginner athlete absolutely does not need to take protein until he goes to work with increased weights, more than a hundred kilos. And then his body will need to take an increased amount of protein. This will happen no earlier than in six months or a year of systematic training.
But for those bodybuilders who have been doing it constantly and for a long time, because of the enhanced work of the muscles, taking this supplement is necessary. It can be combined with the use of anabolic drugs so that there is no deficiency of amino acids in the body.
Types and method of manufacturing proteins
Beginners taking concentrated protein athletes are wondering: "How to choose the best protein for gaining muscle mass among all the variety of its types?"
Suppliers of nutritious protein from natural products are undoubtedly beef meat, fish, eggs, poultry and dairy products. But to eat the amount of food that is needed to produce protein in the body of an actively engaged athlete is simply impossible. And here protein shakes come to the rescue, which are diluted from protein powder.
The choice of its specific type depends on the conditions of training and the goals of the athlete.
Proteins are divided into the following types:
- Lactic. It is obtained by separation from fat and lactose in milk by filtration. As a result of this process, two components remain: casein and serum.
- Whey Protein. The composition of this powder is obtained by a whey filtration process. This type of supplement is soluble in water, instantly digested, quickly delivering the necessary amino acids to the muscles. A powder containing about 70% protein is called a concentrate, about 90% is an isolate, more than 90% is a hydrolyzate, which is obtained by hydrolysis of previous species. The higher the concentration, the higher the digestibility and rate of digestion of the powder.
- Casein. It is micromicelles (spherical particles), insoluble in water, very slowly absorbed by the body. Consequently, it is more slowly derived from it, due to this it performs the function of protecting the muscles from catabolism. It is produced by the method of fine filtration and the addition of sodium, calcium and potassium to it. Depending on the composition, it is divided into micellar protein, hydrolyzate, sodium, potassium or calcium caseinate.
- Egg protein Its composition is identical to the egg protein, which contains forty different trace elements, as well as many amino acids and promotes muscle growth. It is digested more slowly than whey, but faster than casein powder.
- Soy, which is considered perfect because of the content of all the essential amino acids. It is also rich in arginine and glutamine, quickly digested.
- Rice. This powder is made by grinding brown rice, then the fibers and carbohydrates are separated, the composition is filtered. As a result, the powder contains almost 90% protein, is quickly absorbed.
How to take supplements
Protein intake depends on training methods, so it has its own characteristics:
- Milk powder is recommended to be consumed mainly at bedtime and between meals. This is due to the fact that casein is slowly absorbed, as a result of which the muscles are sequentially fed with amino acids.
- Due to the speedy processing, whey protein is good to use before and after exercise to quickly supply micronutrients to the muscles.
- Casein protein goes well with whey, taken after a workout. This achieves muscle growth. And the reception of this powder before bedtime prevents their disintegration.
- For those who are lactose intolerant or allergic to milk protein, egg powder is good. Also suitable for those who corny dislike the taste of an egg.
- Soya is suitable for athletes who want to build muscle, but do not want to take animal proteins. It is recommended to take soy protein after training and before it, combining the use of whey and casein.
- Also, before and immediately after strength training, it is recommended to use rice protein. It is great for vegetarians, good in mix with whey powder.
Protein Mixes
To obtain the most useful and effective properties of powders, it is recommended to make mixes from various types of proteins. The optimal composition of such cocktails combines both building and restorative effect on muscle tissue.
The most common mixtures are:
- Whey concentrate plus isolate, suitable for use before and after exercise.
- Whey isolate plus hydrolyzate, quickly digested, the cost is slightly higher than the rest. Accepted as the previous one.
- A mixture of whey and milk protein. A cheap protein with the beneficial properties of both whey and casein.
- Mix of casein and whey. This composition achieves the greatest efficiency, is taken at any time.
- A powder containing casein, whey and soy. It costs more than other formulations, which is justified by its properties. It is recommended for use regardless of training.
- Mix of eggs, casein and whey. Suitable for athletes who do not regularly eat eggs, combines many useful properties.
- Mix - vegetable protein. This composition can be used by athletes who are allergic to eggs and milk: it may contain proteins of rice, soy, and even hemp. It normalizes nitric oxide production and normalizes blood flow to muscle tissue.
Which protein to choose
The sports nutrition industry has several dozen manufacturers. There is no big difference between the effect on the muscles of the drugs they manufacture, despite the various colorful boxes, cost, advertising and beliefs of the consultants. They differ only in taste, percentage of protein per unit of powder and vitamin supplements. The latter, by the way, is not justified, since it has already been proven that vitamins give the best effect if taken separately.
Proteins of such foreign manufacturers as Weider, MHP, Optimum Nutrition, Syntrax, ALLMAX Nutrition, CytoSport, Dymatize Nutrition, BSN are popular among athletes. But the most consumed of all is Gold Standard (Optimum Nutrition), which belongs to the latest generation of manufactured proteins. It contains an optimal concentration of active substances, well balanced, made from serum.
Do not forget that the main objective of the protein is to compensate for the deficiency of proteins with increased loads, if they are not adequately supplied with natural food. Many athletes try to consume only natural products, as they contain substances and trace elements familiar to the body.
Egg powder, which is used in the confectionery industry, can also be used as an additive; it is also a good concentrated protein.
The popular Russian protein is represented by the Ironman brand, the manufacturer is ART Modern Scientific Technologies LLC. And although this is the only company that uses high-level technologies for manufacturing, the management itself admits that it is still lagging behind European and American manufacturers.
The products of about a dozen other domestic manufacturers, such as Fortogen, Acti Formula, Junior, Atlant, Hercules, are much less used.
Also among weightlifting athletes there are those who prefer to use baby food as an additional protein - these are infant formulas intended for feeding infants up to five months of age, with the addition of cocoa for the taste. This composition includes the best carbohydrates, effective proteins and high-quality vitamins, since it is almost identical to breast milk. This mixture is the most high-quality and cheap protein.
The popularity of manufactured concentrated proteins lies in the fact that to achieve the desired result, the powder will need to be eaten much less than conventional products for the same purpose. But nothing can replace a good diet, so supplements should be only half the diet.
Muscle protein. Benefit and harm
The main functions of protein for muscles are the development (growth) and restoration (preservation) of muscle tissue. In addition, this protein directly supports the structural synthesis of the cell itself. And the most important thing is the supply of the body with the energy needed by the athlete and amino acids. Therefore, to ensure these functions, it must be well absorbed.
Given all this, it is recognized that the best protein for gaining muscle mass is whey. Next to it is casein, as it protects the athlete’s muscles from catabolism during sleep.
The question often arises as to whether the protein is harmful. Since this is just an ordinary protein, no. The excess is recognized as harmful.
In the diet of an ordinary seventy-kilogram person, whose total calorie requirement is 2500 Kcal per day, proteins are approximately 100 g - this is 410 Kcal.
The menu of an actively engaged athlete of the same weight should include up to three grams of additional protein per kilogram of weight, that is 175 g. In total, he will be able to use 275 g of protein, which is 1128 Kcal, and a total of 3000 Kcal per day.
If an ordinary person or a beginner athlete who does not need increased protein intake will nevertheless apply it, the use of protein will become doubtful for him. This is fraught with negative consequences, among them:
- overweight and related problems;
- with insufficient intake of water, dehydration of the body is possible;
- blockage of the renal pelvis;
- acceleration of urolithiasis;
- possible pain in the stomach.
Hence the conclusion: you can take proteins, but in order to avoid side effects, you must comply with acceptable standards.
Protein cost
The cost of a protein largely depends on its biological value - an indicator of the percentage of digestible protein: in vegetable proteins it is less than in animals. Consequently, vegetable protein will cost less.
It also affects how the protein is made. The price of the powder obtained by microfiltration (isolate) is higher than the concentrate. And hydrolysates, which are obtained by enzymatic purification, are even more expensive.
To reduce the cost of the product by up to 10%, many manufacturers mix concentrates with isolates.
The cost of protein powder also varies depending on the brand’s promotion; here, the trust and affection of consumers plays a role.
Russian protein for the domestic consumer is the cheapest product (for example, the already mentioned Atlant costs from 250 rubles per 1 kg), but even this does not add to its popularity. It's all about the manufacturing process: it turns out a low-concentrated powder or a mixture of inexpensive ingredients.
The choice is up to the buyer. However, the fact is that some people prefer cheap powders, while others believe that baby food mixed with milk powder is much better than cheap protein mixes.
When to take proteins
The main benefits of protein and its effectiveness are consumed between meals. And during meals, the menu can be supplemented with protein supplements along with protein-rich natural foods.
Among athletes, there are certain time frames for taking protein supplements. The rules are as follows:
- whey protein should be taken in the morning, since after night the muscles are in a catabolic state;
- casein protein snacks are useful between meals because of its slow processing - it will replenish muscle reserves;
- within half an hour after class, you must drink a cocktail of freeze-dried protein;
- whey protein is great at bedtime.
How to make protein at home
In order to make a protein shake, you need to add forty grams of protein powder to a couple of glasses of juice, water or low-fat milk and then mix thoroughly. Keep such a cocktail is allowed no more than two hours.
For a good whipping of a powder cocktail, there is a special device in the form of a glass with an inserted mesh for better breaking up lumps - a shaker. Having put the necessary components into the container, it needs to be shaken intensively for a couple of minutes. It turns out a perfectly whipped, uniform cocktail.
But there is another option: there is nothing better than making protein from natural products yourself. To do this, you will need ingredients and a blender for mixing. And some of the recipes are as follows:
- Milk powder - 3 tbsp. l., gelatin - 15 g, 3 eggs, juice - 2 tbsp., 1 tbsp. l honey.
- Low-fat cottage cheese - 4 tbsp. l., eggs - 2 pcs., juice or milk - 400 g, one fruit, ice.
- Yogurt - 50 g, milk - 200 g, ice cream - 80 g, one banana, oatmeal - half a glass.
- Milk - 2 tbsp., Ice cream - 100 g, one egg and one fruit.
- Blueberries - 80 g, ice cream - 100 g, cocoa - 1 tbsp. l., milk - 400 g.
- Chocolate (cocoa) - 30 g, low-fat cottage cheese - 50 g, orange juice - 1 tbsp., Half a banana.
- Cottage cheese - 250 g, two bananas, kefir - half a liter, jam or syrup - 150 g.
So you can easily make homemade protein. Its price will be low, and the taste is always on top, because you can add a variety of favorite fruits. Taking a homemade protein shake is useful instead of breakfast and before bedtime.