Protein: what is it for, who should take it, benefits and harms, rules for taking it

To restore and build lean muscle mass, stay in shape during strength training, or burn subcutaneous fat while following a diet, you need protein nutrition. It is almost impossible to get the required amount from everyday food.

Professional strength athletes often use whey protein, a protein made up of amino acids that are easily absorbed by the body. The source of raw materials for production is natural products - milk, whey, meat, eggs or soy. Beginners often have many questions about whether protein should be included in sports nutrition, whether it is harmful or not, and whether there are any contraindications. Especially for you - a complete excursion into the world of protein mixtures.

Why do you need protein?

A deficiency of any essential element leads to disruptions in the functioning of the body as a whole. During active sports, a large amount of protein is constantly spent on the formation of muscle tissue and joint support. Therefore, athletes, especially those involved in strength training, have a much higher protein requirement. Protein mixtures are a natural product that take little time to prepare; just mix the powder with liquid in a shaker.

Who needs to drink extra protein and why:

Athletes, bodybuilders and those wishing to build muscle mass. Protein is an important building material for new tissues and cells. With its deficiency, the muscles will not grow, but rather, on the contrary, will begin to break down. Taking protein to gain muscle mass is a must.
Those on a strict diet to lose weight. When the amount of carbohydrates is limited, the body begins to use fat reserves. Proper weight loss assumes that protein foods will predominate in the diet. Then the body will receive the necessary energy without muscle breakdown. Drinking protein shakes for weight loss will help suppress hunger and fill you up.

Of course, you can get the required amount of protein from regular food if you have the time and desire. To increase muscles, you need to get 2.5–3 g of protein per 1 kg of body weight per day. Protein supplements only make the task easier. They are quickly absorbed, cover protein deficiency, and do not require much time to prepare.

Description of the disadvantages

The following are the disadvantages of soy protein:

very low biological value of the product;
influence on reducing the level of the male hormone testosterone;
influence on the deterioration of the level of methionine, which is responsible for protein synthesis;
low digestibility of soy protein by the body.
soy protein simplifies the oxidation mechanism in the body, which leads to diseases such as atherosclerosis;
According to some studies, soy protein contributes to growth retardation;
soy protein is not digestible, it contains substances that destroy connective tissue and damage the gastrointestinal tract;
Some substances contained in soy contribute to obesity.

Before using soy protein, you need to weigh the pros and cons, referring to studies that have been conducted recently, you should stop taking soy protein isolate.

Types of protein

All ready-made protein mixtures contain pure proteins and amino acids; sometimes manufacturers enhance the product with vitamins or minerals. Depending on how protein for sports nutrition is obtained, there are different types.

Whey Protein

Obtained by processing normalized skim cow's milk whey, purified from water. Depending on the degree of purification and processing, there are several types of whey protein mixtures:

Isolate - protein undergoes multi-stage purification, freed from fats and carbohydrates. The protein content in this product reaches 90%. You can consume it at different times of the day - upon waking up, after training or 2 hours before it, and also instead of a snack.
The concentrate is cheaper than other protein supplements, its protein content is 70–85%. It is quickly absorbed, but it contains a fairly large amount of fat and lactose. It is better to take the concentrate as a snack.
Protein hydrolyzate is a product obtained through the breakdown of proteins into amino acid peptides. A similar process occurs in our body, so such a product, with a protein content of 90% or higher, is completely ready for absorption.

Casein

Casein, a complex protein, is absorbed slowly. The body gradually becomes saturated throughout the day and receives the necessary nutrition. Casein protein is best taken at night to gain muscle mass. By slowing down the catabolic process, it prevents muscle protein breakdown. You can also drink casein for weight loss during the day, with long breaks between meals, to reduce your appetite.

Soy protein

Less effective protein compared to other types. The presence of phytoestrogens in its composition prevents the full growth of muscle tissue. The benefits of soy protein for weight loss are also lower. Protein of plant origin is less digestible and contains a smaller set of amino acids.

There are other types of proteins. Athletes who tolerate lactose well can consume milk protein mixtures. Eggs are recommended during periods of intense training - they are harder to digest, but contain the most complete set of amino acids, including those that break down fat deposits. Multicomponent mixtures include several types of proteins. They are used to form a beautiful muscle relief, but you must strictly follow the rules of administration.

Its composition

Soy protein contains:

Cellulose;
Iron;
Calcium;
Zinc;
Omega – 3 and Omega – 6;
Vitamins E, group B;
Saponins.

Saponins are complex nitrogen-free organic compounds of plant origin.
Widely distributed in nature. They are found in various parts of plants - leaves, flowers, fruits, stems, roots.
Source Wikipedia

Protein is rich in substances - isoflavones, which help normalize blood pressure, lower cholesterol levels, and reduce the risk of osteoporosis.

Although the anabolic effect of soy protein is lower than that of whey protein, it prevents muscle breakdown and catabolism.

Contraindications

Protein mixtures, like other sports nutrition, are not recommended for pregnant and lactating women and children. There is a lot of debate about whether teenagers can take protein and at what age. Many trainers recommend the inclusion of supplements in the diet from the age of 15–16, but most manufacturers indicate the age on the packaging at 18 years. This is quite justified, since the use of sports supplements can disrupt the metabolism in a rapidly growing body.

You should also not take protein in the following cases:

individual intolerance to protein or individual components in different types of protein supplements (lactose in infant formula, gluten in vegetable protein);
the person has severe kidney disease;
intestinal dysbiosis.

Benefit

The benefit of soy protein is to replenish the body's need for protein and provide adequate nutrition for skeletal muscles.

Protein foods contribute to:

Normalization of insulin production;
Acceleration of metabolic processes;
Cleansing the body of toxins;
Strengthening immunity;
Improving the condition of hair, bones, nails.

Doctor says

Anastasia Mertsalova

The combined opinion of doctors on this issue

The diet should include 60% of food of plant origin, 30% of animal origin and 10% of grains.

Is it possible to prepare protein in advance?

It is better to dilute the mixture immediately before use or at least 1–2 hours before use. A cocktail that has stood for several hours begins to deteriorate and become colonized with many bacteria. To avoid intestinal problems or even poisoning, you should not take risks and prepare a protein drink in advance. In addition, there are special shakers on sale with compartments for storing dry mixtures, which are convenient to take with you and prepare a protein shake on the spot.

It is better to choose protein and calculate the rate of its consumption together with a trainer who can objectively assess your physical capabilities. At the same time, you should always remember precautions and avoid overdose in sports nutrition.

Soy protein isolate cons

When taking soy protein isolate, you need to be aware of the possible negative consequences:

soy protein, on the basis of which the isolate is produced, does not have high biological value;
the isolate does not have good digestibility;
among the components there are phytoestrogens, similar to female sex hormones that block testosterone levels in men;
Sometimes, when taking it, it is possible to observe disruption of the gastrointestinal tract.

In order to avoid these problems when taking isolate, you need to start taking the sports supplement with a small dose.

What is micellar casein

Micellar casein is a form of casein produced by filtration methods that preserve the natural shape of the protein molecules.
Thanks to this, all the beneficial properties of the product are preserved. Micellar casein practically does not cause digestive disorders and allergic reactions. It also has higher taste and better solubility compared to caseinates. Not sticky. This feature is distinctive because technical casein has very high adhesiveness.

Once in the stomach, micellar casein forms a clot, a dense lump, making it more difficult for digestive enzymes to digest it.

Undeniable advantages

Despite all the disadvantages, soy protein continues to be in demand in the market in its various forms. It's all about the benefits that can make it an additional source of protein.

Price. Soy protein is several times cheaper than even KSB 80% from a Belarusian plant. The average cost per kilogram of raw materials from suppliers rarely exceeds $3. In the case of soy isolate, the cost does not exceed $4.
The ability to regulate hormonal levels for women. If you are a representative of the fair sex, you do not need to be afraid of phytoestrogens: the female body knows how to properly metabolize them.
Amino acid profile significantly different from serum.
Lactose free. This allows you to consume kilograms of soy protein without irritation from the gastrointestinal tract.
Availability of fiber. The cheaper the raw material, the more fiber it contains, and this in turn normalizes digestive processes.
Suitable for vegetarians. The product was developed as a safe replacement for the main source of protein for those who, for various reasons, do not consume animal products.
Suitable for diabetics.

Performance in sports

Unfortunately, due to an incomplete amino acid profile, even soy isolate has extremely low effectiveness for gaining and maintaining muscle mass. For best results, it is recommended to combine soy protein with branched chain amino acids. However, from an economic point of view, such replenishment of the missing amino acids of the main profile of soybean isolate is extremely unprofitable. It is much cheaper to purchase regular whey protein and get greater effectiveness with less chance of side effects.

At the same time, with long-term use of the purified substrate, it is possible to achieve improved results not by increasing the level of anabolic processes, but by completely blocking catabolism in the body. This is another way to achieve myofibrillar hypertrophy.

Reviews from real people

What do people think about soy protein?

Feedback on the forum

In fact, there are a lot of reviews and mostly they are all positive.

Exclusively for girls

And now the classic question that all girls ask - will soy protein help you lose weight? The answer is yes. For the female body, all the disadvantages of soy protein turn into advantages. This applies primarily to ordinary cheap raw materials, and not to soy isolate. How do phytoestrogens included in soy substrate help in achieving eternal female goals?

This contributes to a complex effect:

Hormonal levels are normalized. This is especially useful for disrupted menstrual cycles, which are often the result of extreme mono-diets.
The level of masculinization is decreasing.
The excretion of fluid from the body decreases with a general decrease in sodium levels.
Muscle tissue becomes elastic thanks to the active elements contained in the protein.
Digestion improves thanks to the fiber contained in soy fiber.

And most importantly: soy protein allows you to maintain breast size, and in rare cases even increase it, despite weight loss . Perhaps this is why soy substrate is so popular in amateur women's fitness.