Best Protein for Muscle Gain - How to Choose and Take? Proteins and proteins, which is better to choose for sports nutrition What protein to take.

Protein is a nutritional mixture that is indispensable for athletes, which is a concentrated protein. Eating protein allows the body to maintain a positive nitrogen balance: a condition in which protein is not excreted from the body, but accumulates to form muscle tissue.

The daily norm of the substance compensates for the energy consumption inevitable for an athlete, strengthens the muscles and other tissues of the body, keeping the body in good shape. When choosing a protein for muscle growth, it is important to figure out which one is best for you - taking into account the characteristics of the body and sports direction.

Protein shake or regular food?

With a lack of protein and the pace of physical activity, the human body will gradually begin to wear out. Theoretically, the required amount of a substance can be obtained from food, if you know which of them are the most rich in protein. However, experienced bodybuilders advise against completely giving up cocktails. Why?

• The maximum amount of protein is found in animal products - meat, eggs, cottage cheese. However, this food is also saturated with fats, which are not conducive to maintaining physical shape. Protein powder, on the other hand, is almost completely free of unnecessary substances.
• Regular food does not always allow you to accurately calculate the amount of protein it contains. Cocktail manufacturers provide specific numbers indicating the substances present in the mixture.
• The properties of food products directly depend on storage conditions, shelf life and other factors that are not always possible to track.
• Food may contain harmful impurities that can neutralize the effect of protein.
• In order to constantly maintain the body in a state of anabolism, an athlete would have to eat at least 6 times a day. With intense training and a busy schedule, this option is simply not possible. But the drink in a convenient bottle is easy to take with you and take at any time.

What kinds of proteins are there?

There are three types of protein used in shakes:

1. Whey. This protein is most quickly absorbed by the body and begins to regenerate muscles. The product is the most expensive, but also beloved by athletes, since it can be consumed directly. Depending on the internal composition, whey protein is divided into three more types:
   • Concentrate - 65% proteins;
   • Isolate - 85% proteins;
   • Hydrolyzate is a mixture that is maximally saturated with proteins; it is absorbed by the body in the shortest possible time. But the cost of this drink is also the highest.
2. Casein. This type is absorbed for a long time and slowly, but at the same time it qualitatively performs its protective functions. Unlike the previous type, casein does not dissolve in water, which is associated with a long digestion. However, the removal of the substance from the body is also difficult, therefore casein protects muscles from possible catabolism for a long time.
3. Complex. This blend includes different types of proteins and allows you to achieve the ratio that is most attractive to the athlete.

   The complex of proteins allows you to find the "golden mean" between the reconstructive and protective functions.

Which protein is best for gaining muscle mass?

How to take the mixture?

saving on protein is not recommended, choose one of the expensive options

The daily protein intake and shake intake schedule are individual for each bodybuilder. What matters is the weight, the ratio of fat and age, the intensity of the load and the direction in which the athlete is engaged. Lean people need less protein than overweight people, and women need less than men.

The average indicator is the consumption of 1 - 1, 7 g of protein per kg of body weight. On average, one serving of a protein shake contains 30 g of the substance.

The timing of the intake directly depends on the type of protein. From an instant effect, whey can be consumed before and, as well as in the intervals between breakfast and lunch, lunch and dinner.

Which protein should you choose?

Modern Western proteins are roughly equivalent in effectiveness. When choosing a suitable option, first of all, you should pay attention to the type and composition of the product, rather than the brand name. Surely we can say that it is not worth using domestic products: our developments are still far from Western achievements. And here are the most popular brands of foreign proteins, divided according to the type:

Whey:

• Whey Gold Standard is the absolute world market leader recognized as the fastest-digesting protein. Thousands of athletes have seen its effectiveness, and the price is reasonable in relation to the result.
• Elite Whey Protein Dymatize is a food rich in substances that can compensate for lactose intolerance. It is easily perceived by the body and acts almost instantly.
• 100% Pure Platinum Whey is one of the best products on the market today. In developing this protein, the firm aimed to help athletes cope with catabolism caused by overload. In addition, the cocktail tastes very good.
• Zero Carb is a protein isolate. The product is more expensive compared to other serums, but this is justified by its effectiveness. During production, a complex purification method is used, completely eliminating the composition from carbohydrates and fats.

Complex:

• BSN Syntha-6 - the protein content in this product is small (only 50%), but this is fully compensated by the presence of other useful components. The composition contains valuable amino acids, fiber, fats necessary for the body. The product is perfect for skinny athletes who need to gain weight without harming their muscles.
• Probolic-SR - ensures the intake of valuable substances into the body for a long time - up to 12 hours. It has a pleasant taste.
• Matrix 5.0 Syntrax is a versatile formula free from harmful components and unreliable protein sources. Perfect for budget-conscious buyers, as it has an affordable cost that does not compromise efficiency.

Often, in pursuit of muscle mass, novice bodybuilders buy the first protein shake they come across without really figuring out which type of protein is best for them and why. This article will help you understand how to make the right choice depending on the purpose.

Various sports require not only constant training, but also a special diet. Protein nutrition is especially necessary when doing the following sports:

• fitness,
• bodybuilding,
• powerlifting,
• other sports that involve developing strength and increasing muscle mass.

Among the many drugs, it is difficult to figure out which protein is best for gaining muscle mass, and which one for losing weight. Next, we will try to find out.

Not everyone knows what protein is and what it is for. Protein is the main constituent of our body. This is what protein is called. Almost all body tissues are made of it. Also, the body breaks down protein for energy.

There are two types of protein. The first is essential amino acids, without which existence is impossible. The second type is interchangeable acids. In its natural form, protein, for which there is no substitute, is found in dairy products, meat, liver, and fish. The rest can be found in various grains.

For the normal functioning of the body, it is necessary to consume about 1.5 grams of protein per day per 1 kg of body weight. Better yet, if it is 2 grams per kilogram.

Different types of drugs

Protein preparations that are made for athletes are not a product of modern chemistry. That is, they are not made from synthetic products, but isolated from natural ones, removing excess substances. They can be of several forms:

Protein types

Depending on what substances served as donors for the manufacture of protein, it can be divided into several groups.

• The most valuable and reference protein is egg protein. In relation to it, the value of all other types of protein is assessed. At the same time, it is absorbed by almost 100%.
• The most valuable protein supplement can be considered whey protein isolate... It contains the largest amount of BCAA amino acids. Its breakdown rate is the fastest, which allows it to affect your energy recovery and muscle condition at the fastest rate. This is what makes it most suitable for use after exercise or in the morning, when your body has not yet woken up.
• Casein protein has a very complex structure. It is obtained by curdling milk with special enzymes. Due to its structure, entering the body, casein forms a cheese mass, the assimilation of which takes a longer time. Gradually breaking down, casein protein provides the body with the necessary amount of energy for a long time. This allows you to use such a protein either at night, or in other cases when long-term replenishment of the body with energy is needed.
• The best effect on the amount of cholesterol in the blood, due to its unique acidic composition, is soy protein. This is the so-called protein for weight loss. It is most often used by people who are overweight or with lactose intolerance. Its negative qualities include the fact that in some cases problems with the gastrointestinal tract appear, so you need to be very careful when dosing the drug.
• The amino acid composition that is most suitable for strengthening the ligaments, joints, skin and connective tissues has collagen protein... It is used as an additive to basic protein blends.
• A mixture of whey and casein protein in a ratio of usually 20 to 80% and milk carbohydrates are milk protein.

All types of proteins can be purchased separately, in different forms listed above. However, modern manufacturers also make complex protein, which includes two or more types.

How to properly consume protein supplements

When calculating your dosage, remember that there is no 100% protein. Its saturation ranges from 50 to 90%, although sometimes it is even 95%. When incorporating supplements into your diet, it is important to know how to take protein properly.

For consumption, the protein must be dissolved in juice or water, and the amount of moisture does not matter. The main thing is not to forget one rule: never dissolve protein in boiling water, because it can curl up and there will be no sense in using it.

As for how to take protein to gain muscle mass, then you need to consume the daily allowance in two servings: one in the morning, the second either after training, or before dinner if there is no training. But you can stretch this rate for ten receptions. The main thing is not to consume it in one sitting, since the gastrointestinal tract may not be able to cope with it and some of the protein will not be absorbed.

If you want to take proteins for weight loss, you should not combine their intake with the main diet. Replace some of your regular food with them. Eat protein instead of snacks that you used to fill the time between meals, or replace it with breakfast or dinner. This will help you get the protein you need by reducing the calorie content of your meal.

Why non-athletes consume protein

The use of protein is allowed at any age, since it is made from food raw materials. It is absolutely physiological in relation to the human body. The need to use proteins arises when changing modern lifestyles.

After all, such inherent features of our society as physical inactivity, stress, short-term physical activity have greatly reduced the need for the body to consume fats and carbohydrates. But the amount of required proteins did not change.

Yet the modern food industry allows us to maximize our intake of excess fat and carbohydrates by providing instant food with minimal protein. All this leads to protein starvation, which protein is designed to defeat.

Is There Any Harm From Protein?

Whether protein is harmful is a tricky question. Sometimes people have protein intolerances as well as allergies to other substances. Indigestion is possible, but this happens when there is dysbiosis or a lack of enzymes necessary to break down protein. This kind of situation suggests that you need to either reduce the dose of protein, or start taking enzymes. This can happen even when you are using the best protein available.

The proteins themselves do not harm human organs. However, exacerbations can occur with certain kidney diseases, such as kidney failure. If the protein supplement is removed, the body will return to its original state.

In this article, I will tell you which protein from sports nutrition is the best (specific manufacturers).

Protein from sports nutrition- this is an ordinary protein (exactly the same protein as meat, fish, chicken, eggs, etc., etc., that is, ordinary food, this is not chemistry)) as many mistakenly believe). It's just that this protein is in dry form, so it is more convenient in terms of absorption and preparation.

I want to warn you that protein from sports nutrition = this is just a supplement. ADDITIVE. Again. ADDITIVE.

Additive to what? That's right - to the main diet. What is a basic diet?

The main diet is ordinary food: meat, fish, eggs, cottage cheese, buckwheat, rice, etc.

Without a basic diet, all those sports supplements will fall to one place. By themselves = they don't work. GENERALLY! It's not easy. I will say more. Protein sports nutrition = in fact, absolutely not needed by the vast majority of people. But! The vast majority are misinformed for the most I do not want, so they are not in the subject, they do not know that this is all garbage, but they believe that proteins can be pumped up, etc.

In fact, as I said, protein from sports nutrition = this is an ordinary protein (like meat, fish, etc.) there is nothing supernatural and cool there, so you should not pin hopes on these products at all.

Remember: sports supplements are either not needed at all, or (OPTIONAL) can only be used as additions to the basic diet. Without a basic diet = they are generally, well, generally, just generally, zero. Therefore, the question - which protein is better - should be asked (and then at will) only after you have adjusted your basic diet, because this is the most important component.

Nutrition (which is at the stage of gaining muscle mass (muscle growth), which is at the stage of burning fat) = №1. From proper nutrition depends, well, at least 60% of success in achieving the desired condition (shape).

OK. I understand. Which Protein Is Better? Now, I will give you specific manufacturers and brands.

This is not an advertisement. I warn you right away. I will say this, in fact, any brand of sports nutrition that is in the top 5-10 = all + - are good in their own way. Therefore, see yourself (a). I will tell you about my preferences (which I used before, but I have not used for a long time, because I am doing it purely for myself, for my health, such).

- in my opinion, it is the standard of all kinds of brands / brands of proteins, the best in the world in terms of price / quality ratio. This is a bestseller. Sold all over the world, and is in the top 5 best selling proteins.

I also used somehow Elite Whey Protein by Dymatyze- I also really liked:

Best Casein Protein (Long Lasting)

The same 100% Whey Gold Standard by Optimum Nutrition- only with the CASEIN mark.

By the way, from ordinary food products, casein prot is curd with kefir ...

The best complex (multicomponent) protein

Syntha-6 by BSN- is also a very good brand, and the same is considered the best in terms of price / quality ratio.

This protein is especially relevant for ectomorphs (dryish, lean patsy), because Syntha-6 contains a lot of carbohydrates and is not well suited for everyone (for example, endomorphs, fat men, obese guys, it will not be particularly relevant, unlike the same ectomorphs).

CONCLUSIONS ON THE ARTICLE:

1. I'm not saying that you have to run and buy all this and use it. In no way. (this is not an advertisement, I just shared good (in my opinion) manufacturers and brands, nothing more).
2. Sport.pit is an optional thing (optional). In my opinion, the absolute majority of people do not need it at all. I personally don't use. First of all, it is necessary to establish the basic diet.
3. Sports nutrition, if used, is only in addition to the main diet. By itself = no (useless).

With SW, administrator.

You can gain muscle mass simply by following a proper diet and strength training. However, if the hours spent in the gym don't work, the problem might be nutrition.

To maximize your potential for muscle growth, use protein supplements. Consider what protein to choose for mass gain, the pros and cons of different types of protein.

How protein helps you gain mass

Intense physical activity requires higher than normal protein levels. Protein supplements are designed to increase muscle mass when combined with regular exercise.

The powders are mixed with milk, water, or fruit juice to make a protein shake. It will provide your body with the foundation it needs to build amino acids and build muscle.

During digestion, protein is broken down by the enzyme protease. The faster it is absorbed, the faster it is converted into amino acids, which rebuild muscle tissue after strength training and promote more efficient yet natural muscle growth.

Protein supplements also help you stay fuller longer and increase your muscle's ability to quickly build new fiber for weight gain.

Research has shown that additional protein intake aids recovery from strenuous exercise and increases muscle strength in response to exertion. A study of protein intake in normal and overweight individuals shows that body composition is improved by reducing fat and increasing muscle mass.

How to choose protein for mass gain

The most effective protein powders on the market contain a protein isolate or hydrolyzate - the purest form of protein that is free of impurities as much as possible.

Protein concentrate contains more carbohydrates and fats. When asked which protein is best for gaining lean muscle mass, pay attention to the amino acid profile, since different types of protein differ in their trace element composition.

Read more about the types of protein powders.

Whey Protein

Whey is a milk protein with high levels of Branched Chain Amino Acids (BCAAs). This protein is quickly digested and absorbed into the muscles, stimulating their growth.

Whey also contains peptides - small protein chains that stimulate blood flow to the muscles. For this reason, it is recommended to consume whey protein immediately after training.

• It is a complete, high-quality protein that includes all the essential amino acids needed to build hormones, neurotransmitters and antibodies, as well as strong muscles and bones.
• Accelerates muscle fiber recovery, enhances carbohydrate absorption and quickly fills muscles with glycogen.
• Supports the immune system thanks to its high content of powerful antioxidants, glutathione, beta-lactoglobulin and glutamine.

• It is a by-product of the dairy industry that remains after cheese and cottage cheese production. If whey protein is processed by heating, the proteins can denature and lose their beneficial properties. For this reason, make sure you are purchasing a quality protein powder that has been processed using low temperature technology.
• The benefits of whey may not be felt if you are lactose intolerant or allergic to milk protein. In a pure whey isolate, unlike a concentrate, lactose is removed, so it can be safely consumed in the absence of protein allergy.

Casein

Casein can be divided into three main types: natural from raw milk, from cottage cheese, and industrial casein.

Natural milk casein consists of protein clusters - micelles, which are associated with calcium, phosphate and citrate ions.

Micellar casein is the slowest-digesting form of protein, it is the most functional because it complements the acid-base balance and does not cause an excessive acidifying effect, unlike most industrial caseins.

Casein hydrolyzate is pre-degraded and therefore absorbed faster by the body than micellar casein.

Casein is ideal when taken before bed to ensure a steady supply of amino acids into the bloodstream throughout the night. There is evidence that it enhances muscle growth when added to whey for a mixed post-workout shake.

• Raw milk casein has strong anabolic properties, making it effective for muscle building. Due to its slow absorption, it provides a gradual release of amino acids into the bloodstream over several hours.
• Casein prevents muscle breakdown when there is a lack of nutrition for extended periods, such as during sleep.

• Casein is usually isolated by acid and heat treatment. Some casein powders on the market may be substandard and even contain toxic residues.
• Many people have a sensitivity to the casein protein. Side effects of ingestion include bloating, an allergic reaction, or a bad aftertaste in the mouth.
• Micellar casein is unstable, it breaks down and loses its quality during long-term storage. Before purchasing such a protein, ask the supplier for a quality certificate and an independent laboratory report confirming the integrity of the protein.

Egg protein

Egg white is digested more slowly than whey, but faster than casein.

On non-workout days, an egg, whey, and casein protein shake will supply your body with a combination of fast, slow, and medium proteins to support muscle growth.

• Egg protein is of very high quality and can work effectively almost any time of the day.
• It is an ideal alternative for people who cannot consume dairy products due to lactose intolerance.
• Egg protein contains a large amount of vitamins A, B, E and D in natural form.

• Egg protein is produced by spray drying. In this case, it is necessary that the egg white avidin be deactivated. In its active form, avidin binds to biotin, an essential B vitamin. When this occurs, biotin deficiency can occur in the body, with symptoms such as hair loss, skin problems, and the development of neurological diseases.
• The original product may contain dangerous pathogens such as Salmonella. Carefully study where and how the egg protein was prepared.
• Powder may contain traces of antibiotics, hormones and other pharmaceuticals if factory grown eggs are used as starting material.

Soy protein

Soy protein is digested at a moderate rate.

The perceived benefit of taking soy protein is its ability to raise levels of nitric oxide in the body, increase growth hormone production, and aid muscle recovery after exercise.

Despite the fact that soy contains a plant analogue of female hormones - phytoestrogen, recent research suggests that soy protein does not lower testosterone levels in men and does not increase estrogen levels.

• Soy protein can help build muscle. Some evidence suggests that soy protein is comparable to whey when used post-workout.
• It is an excellent source of protein for vegetarians. Of all plant proteins, soy protein is closest to animal proteins in terms of amino acid profile.
• Soy protein is good for people who are lactose intolerant.
• Contains natural vitamins, calcium, zinc, and iron with no added fat and cholesterol.
• Effective in reducing the risk of cardiovascular disease and osteoporosis. Soy protein has a cholesterol-lowering effect and improves overall health.

• Depending on the source, soy protein may be pasteurized, which reduces its nutritional value. Pay attention to the product label to find the best option.
• The amount of fiber in soy protein can overload the digestive system in some people.
• Soy contains high levels of phytates, which have the ability to form insoluble complexes with iron, zinc, calcium and other nutrients. This can block the absorption of beneficial minerals.

How to take protein for weight gain

The optimal protein intake is about 2 g / kg body weight. Athletes who do strength training regularly need 25% more.

Protein supplements should not be used to completely replace dietary protein sources as they do not contain natural vitamins and minerals that the body needs.

Whey protein, for mass gain, is taken in the amount of 20 g of powder half an hour before training and 40 g within an hour after training. It is also recommended to take 20-40 g of whey immediately upon waking up every morning to promote muscle growth.

Micellar casein is taken in an amount of 20-40 g right before bedtime. After training, add 10–20 g of casein to your whey shake. Also, use 20-40 g of casein in protein shakes between meals.

There are studies that prove that there is no difference before or after your workout you take your next serving. The main thing is that the daily intake is the required amount exactly for your desired body weight. The main thing is that the portion does not contain more than 30-40g of protein, otherwise it will simply not be absorbed.

One scoop of egg protein contains approximately 24 g of protein, which is four times more than one egg. Two scoops a day for women and three scoops for men provide the recommended daily amount needed for muscle recovery.

Soy protein intake depends on what type of diet you are eating. Vegetarians may need more soy protein in their diet just to meet the overall protein requirement for the day. For others, the recommended value is about 25 g of soy protein per day.

To summarize: any protein is suitable for gaining mass, as long as it complements the main diet in excess of the norm. If you "do not finish" and replace a couple of meals with cocktails - you will not get the desired result, but rather the opposite -.

In supermarkets, in the sports nutrition departments, there are often young people who turn to the seller with a question like: “What is the best protein you have? I want to grow from him by leaps and bounds. "

Sellers in such cases simply offer sports supplements of leading brands. Basically, they are doing the right thing: the leading brands are producing quality protein that is guaranteed to help speed up the process of building muscle tissue. But for protein to be of maximum benefit, it must be consumed correctly.

Whey is considered to be the best protein. This is not entirely true. This product is perfectly absorbed, saturates the body with all useful nutrients for the rapid recovery of ATP and spurring anabolism (the process of muscle tissue growth). But in special cases (and there are enough of them in the life of athletes), other types of proteins will be more useful - casein and complex.

To get the most out of protein shakes, there are some physiological aspects that the athlete needs to know.

As a rule, in the training cycle of an athlete there are 3 phases: with an emphasis on the development of physical strength, "mass", and "grinding" (training for relief). And in each of these periods, the athlete's body works differently.

For example, when working on terrain, it can assimilate a large amount of protein. When working for strength, the athlete should eat differently - consume more carbohydrates within 24 hours after training, and 24 hours after training, eat protein food for two days. Approximately the same principle of power supply should be used when working "to ground".

That is, for a specific purpose, its own type of protein. It is simply impossible to recommend the best product in such cases. The main thing is that the product is of high quality. To determine the choice of a product, you just need to look at the leading brands of sports nutrition on the Internet and choose any of them.

Most popular manufacturers

Any professional athlete first of all chooses a manufacturer that he trusts, and then any of his products.

This is not surprising, given that large corporations of sports nutrition companies spend a lot of money on advertising and maintaining their reputation.

And as soon as an athlete finds a suitable manufacturer, he begins to use only his products.

Today, the following protein manufacturers are most popular:

Complex proteins

Complete protein is a blended protein powder that contains slow-digesting and fast-digesting proteins. It is better not to consume such a product for an athlete who is prone to overweight. The exception is before bedtime, during the "drying" period. During this period, the athlete works with low intensity (in comparison with the work "on the mass"); therefore, his muscles are constantly in need of protein. At night, when the metabolic rate is increased, a serving of a complex protein will come in handy.

Ectomorphic athletes (naturally thin, with great difficulty gaining muscle mass) are better off choosing a complex protein instead of whey. The only time an ectomorph needs a serving of whey protein is when the workout ends. But this is provided that he trains in order to "dry out", or build mass through "pumping" (many sets in a high number of repetitions with small weights). This "athletic-aerobic" work exhausts the muscles, so they need fast-digesting protein.

After training in a heavy strength mode, such a protein load will give almost no benefit, because the body, tired of exhausting work (after all, working at an average or low number of repetitions at full capacity is an order of magnitude harder than "pumping") needs carbohydrates to replenish energy and maintain the performance of all organs.

The following products can be distinguished that are popular with athletes and help them achieve the desired results.

Matrix 5 by Syntrax

The additive is the most popular in Russia. The complex includes whey, milk and egg proteins. With an expensive source of protein, athletes can forget about the inconvenience of lumps in a protein drink. In addition to the undeniable benefits, Matrix 5 boasts a wide range of flavors - from banana and strawberry to milk chocolate and vanilla, which are created using a sweetener, not sugar.

Protein 80 Plus by Weider

A blend of whey, milk, egg and casein proteins ensures faster post-workout recovery and faster muscle growth. The company produces the complex in 15 different flavors, including chocolate, banana and cappuccino.

Elite Fusion 7 by Dymatize

Dymatize Combined Supplement Combines 7 Different Protein Sources. This variety of proteins will provide nutrition to the body and muscles at very different times - both immediately after training and throughout the rest of the day.

Probolic-S by MHP

After 4 years of work on protein, MHP launches a supplement with a new technology. In addition to the fact that the protein from Problic-S nourishes the muscles for 12 hours, the product opens the body's access to BCAA amino acids and nitrogen, which are enriched in the protein.

MusclePharm Combat

5 different types of protein nourish the muscles for 8-9 hours, and the essential amino acids in the composition will accelerate the growth and recovery of lean muscle mass. The company has not forgotten to supplement the protein drink with enzymes that will ensure complete absorption of the protein.

Casein proteins

Casein protein, unlike whey protein, is slowly absorbed. There is no great need for this supplement. But it should still be present in the diet of an athlete who trains to develop phenomenal muscles. It is known that during sleep, the processes of catabolism are accelerated, because at this time the metabolic rate is increased.

The body, deprived of nourishment from the outside, begins to feed on its own muscle tissue. To prevent this process, you need to consume casein protein right before bed. Hardgainers (genetically poorly gifted) are better off consuming it in the middle of the night.

100% Casein Protein by Optimum Nutrition

ON Casein Protein will keep your muscles feeling fuller and longer. The company has added glutamine to its product. Available in six different flavors.

Lipotropic Protein by LG Sciences

Ideal for nighttime muscle nutrition. The company added digestive enzymes to the protein blend and ensured safety for people with lactose intolerance.

100% Casein by Dymatize

Dymatize Casein Protein is laboratory tested and uses only highly digestible protein. Manufacturers have enriched their product with essential amino acids and calcium.

Let's summarize with the following table:

Whey

Whey protein is called fast protein among bodybuilders and powerlifters. “Fast” - because the whey protein isolate of which this sports supplement is primarily composed is absorbed almost instantly by the body. Every athlete should consume it every day. How much and how often is an individual matter.

We can strongly recommend only the brand, because the best brand is the most demanded in the sports nutrition market. Whey proteins are classified into concentrates, isolates, and hydrolysates. In our rating, we will not divide them by these types, the list is general and reflects the popularity of a particular product among athletes.

100% Whey Gold Standard (Optimum Nutrition)

Protein from ON is an 80% protein concentrate. In addition to the most expensive and high-quality protein source, it contains enzymes that improve digestion and essential amino acids. Thanks to a special production system, the drink is easily mixed.

Elite Whey Protein by Dymatize

The blend contains two whey protein isolates prepared in different ways. The large amount of BCAA-amino acids in the composition makes the drink even more nutritious for the muscles, and the enzymes ensure a high level of absorption of all substances in the product.

Zero Carb by VPX

VPX is the first in the sports nutrition market to discover 100% Whey Milk Protein. Thanks to a special technology, the production pays attention to special particles that accelerate muscle growth and reduce pain during and after training.

ISO-100 by Dymatize

During production, lactose and fats have been completely removed from this protein blend, which ensures the greatest absorption of protein by the body.

Binasport Supreme Whey Protein

This protein contains the same set of amino acids found in the human skeleton. Whey protein is produced using a special European technology from natural milk.

A little-known California-based company called Transparent Labs makes the "purest" protein drink ever. The blend contains only protein and natural ingredients.

Let's summarize in the following table:

Any protein will be most beneficial if consumed correctly. Sports supplements should not be overused, although they are easily absorbed.

Protein overdose - whether through meat or sports supplements - is fraught with kidney, gastrointestinal and liver problems.

Do not consume more than your daily protein intake on a weekend day. You also need to remember that at a time the human body can assimilate no more than 40 grams. protein.

During the day after heavy strength training, the athlete should eat food, which is dominated by complex carbohydrates (bread, cereals, pasta, herbs, vegetables and fruits).

Moreover, the daily carbohydrate dose at this time should be exceeded by 1/3. Proteins must also be present during this period; the best option in this case is whey protein. It is better to prefer the same protein one day after training. From this moment, the athlete must eat mainly protein foods for two days. The daily protein intake during this period should be increased by 40%.

Conclusion

There is a huge number of products on the sports nutrition market now, which can be difficult to understand. Protein should be selected based on the characteristics of your training, body and goals. There is no bad protein in appearance, there are bad producers.

At the same time, it is more useful to take different types of proteins at different times. At the same time, remember that there is no point in exceeding the daily dose by taking "mountains of powder" - it will not be absorbed and all unnecessary will leave the body.

Personal trainer, sports doctor, exercise therapy doctor

Draws up and conducts personal training programs for body correction. Specializes in sports traumatology, physiotherapy. Engaged in classical medical and sports massage sessions. Conducts biomedical monitoring.