High-quality options for protein complexes without various additives

Protein is the basis for muscle mass; it is from protein that all our muscles are built. There are a lot of both imported and domestic manufacturers on the market. How to choose what suits the body and not be disappointed with nutritional supplements will be discussed in this article.

Currently, the best protein is Optimum Nutrition's WHEY Golden Standard. The price/quality ratio distinguishes the product from other competitors.

Made in USA. It consists of whey protein isolate, which contains more than 70%, a low percentage of fat and carbohydrates. Of course, we can recommend the proteins of this brand; they have the highest world ratings.

Whey can have different degrees of purification, these are:

• concentrate;
• isolate;
• hydrolyzate.

The best protein in the world (for a person without digestive problems) is whey protein with isolate and a protein concentration of at least 70%.

Proteins with hydrolyzate are more expensive because they contain practically split protein, it is quickly absorbed and is suitable for people with sensitive digestion. Protein with isolate is more expensive, since the degree of purification is at a higher level.

The concentrate is a good protein, it is suitable for everyone who has no problems with digestion and absorption of proteins. Isolate and hydrolyzate deliver the necessary elements to the body faster due to a high degree of purification; the only difference is in the rate of protein absorption.

It is better for an athlete to take the product that is optimal in terms of price and individual digestive characteristics.

Among protein manufacturers, Optimum Nutrition is the best, and BSN is in 2nd place.

The taste of the protein may differ even from the same manufacturer, due to the whey liquid that is obtained after cheese production. Since there are different varieties, the producer receives different whey depending on the supply. Nowadays they produce additives with different flavors, so a high-quality product will have a pleasant taste that is indistinguishable from natural ice cream, chocolate, banana or apple.

To choose the right one, you should determine your goal: you need to dry out your body or quickly gain more muscle mass. A lot also depends on your diet. If a beginner balances his menu, then in the first year he can quickly gain muscle mass without supplements.

What is whey protein

Whey protein is the most popular. It is obtained from the whey that remains after cheese is made.

It quickly saturates the blood with amino acids and is suitable for taking for breakfast or after an intense workout.

What is casein

Casein is a milk protein found in cottage cheese. Casein protein takes longer to digest than whey protein, since casein exists in the form of globules (a protein component that is poorly soluble).

It is considered a slow protein and is suitable for long-term saturation of the blood with amino acids. Ideal for use before bed as it dissolves completely overnight.

Casein Protein Rating

The top casein proteins include good global sports nutrition brands:

1. Optimum Nutrition Gold Standard 100% Casein. The Optimum Nutrution brand is considered a world leader and the manufacturer has also distinguished itself among casein proteins. The composition contains pure casein, which prevents the destruction of muscle mass. It also contains calcium caseinate and highly concentrated casein.
2. Complex protein BSN Syntha-6. The supplement contains casein and whey protein, as well as isolate, concentrate, micellar casein, egg white, calcium caseinate and milk protein isolate. It quickly restores strength, relieves soreness and aims to saturate the body with amino acids.
3. Syntrax Matrix 5.0. Protein includes, in addition to casein protein, egg and whey proteins. The supplement improves immunity, helps quickly build muscles, and has a pleasant taste. Designed for long-term action, it is better to take before bed, it works for up to 12 hours.
4. Dymatize Elite Casein. Contains casein protein. The quality of the protein in this protein is one of the best among all manufacturers. Micellar casein, also included in the composition, is absorbed up to 12 hours, so it is better to take the supplement before bed. It prevents muscles from breaking down and restores them after training.

Which sports nutrition is best to choose for active training will depend on the goal being pursued. For beginners, a long-acting protein is suitable; for active athletes, it is better to take fast-acting supplements to recover in a matter of minutes.

The rating is compiled in accordance with the casein content in the product, as well as taking into account the overall benefits to the body.

How to Choose the Right Supplements

A good protein is one that is suitable for a person, is easily digestible and does not cause digestive problems. To choose products that will not disappoint, you need:

• determine the goal (weight loss, weight gain, muscle mass gain, cutting);
• focus on the world's top manufacturers;
• consult a personal trainer with whom the cooperation lasts more than a year;
• It will take more than one month, perhaps more than one year, to create the desired figure; sports nutrition will help you achieve your goal.

Whey Protein

Whey is obtained after cheese production, so it is a completely natural product and has nothing to do with chemistry.

The manufacturer Optimum Nutrition remains the best among other proteins for weight gain. It has a pleasant taste and is quickly absorbed by the body. A high concentration of protein allows you to build muscle mass faster. It is one of the world's top proteins for gaining muscle mass.

Rating of protein shakes

Protein can be the basis of protein nutrition. The rating of cocktails is based on the quality of the product and the percentage of useful components.

1. Nitro Core24 (Optimum Nutrition). The cocktail, in addition to milk protein, contains 9 more healthy proteins necessary for building muscle mass. This includes both fast and slow proteins that will work throughout the day, relieving fatigue and nourishing muscles.
2. Matrix (Syntrax), Protein 80 Plus (Weider). The cocktail is based on whey and casein protein. The duration of delivery of useful elements to the body is from 30 minutes to 6 hours.
3. Syntha-6 (BSN). It has the optimal price/quality ratio. Contains 6 types of protein and a pleasant taste.

How much should you drink

Daily protein intake is up to 3 servings per day. This is 30-40 grams of product containing from 18 to 24 grams of protein.

You cannot replace the entire daily amount of protein with protein; the rest must be obtained from foods.

For intense exercise, 2-2.5 grams per kilogram of weight is recommended. At moderate levels - 1.5 grams per kilogram.

Benefits and harms

Even the best whey protein can cause harm to the body if the dosage is not followed. For beginners, choosing sports nutrition is quite difficult. To choose a protein for muscle growth, you need to find out the beneficial and harmful properties of the protein.

Useful:

• saturates the body with amino acids;
• relieves soreness;
• can replace meals;
• helps build muscle faster;
• normalizes insulin;
• quickly replenishes energy after training;
• contains the necessary proteins in high concentration;
• safe when the dosage is followed.

Harmful properties:

• may cause digestive problems in people with lactose allergies;
• a large dosage disrupts the functioning of the liver and kidneys;
• high price;
• All proteins contain flavorings and sweeteners, since protein itself does not taste good.

Protein is the basis of muscle fibers

Protein, also known as protein, is the basis of the basics.
All tissues in our body are built from it, including muscles. Therefore, protein is an integral part of sports nutrition. Scientific research has proven time and time again that our muscles need protein to grow and repair, and to burn fat more efficiently. And you can't argue with that. It is a fact. Judge for yourself, our muscles are 75-85 percent protein, so it is obvious that without it muscle growth is impossible. Any professional athlete, bodybuilder or fitness enthusiast knows this.

Top healthy protein shakes

The rating of multicomponent protein manufacturers will help you lose body fat, get lean, or build muscle mass. Multi-component protein shakes are aimed at saturating the body with proteins, building muscles and preventing their destruction.

• Syntha-6 (BSN);
• Matrix (Syntrax);
• Combat Powder (MusclePharm).

All manufacturers have proven themselves to be the best and are responsible for the quality of their products. In order for an athlete to buy a good protein, it is worth trying several manufacturers and choosing the most suitable one for yourself. It is better to drink one type of protein at a time and change them after emptying the jar.

How to take whey protein correctly

The best time to take whey protein is after a workout. Whey protein is digested quite quickly, which will ensure muscle recovery and relieve soreness. Proteins are digested within 6 hours.

For people who can digest food over a long period of time and are lactose intolerant, hydrolyzate-based cocktails are suitable.

For those who have normal digestion, it is better to choose protein based on isolate or concentrate.

For gaining muscle mass

All types of cocktails are suitable for gaining muscle mass: whey ones will quickly nourish the muscles, casein ones will relieve soreness, and complex ones work for 12 hours and restore the entire body.

If your main goal is rapid muscle gain, then it is better to stick to whey proteins. But for grueling daily workouts, it’s worth taking complex or casein shakes.

For weight loss

Protein for weight loss will help if you have a low percentage of body fat. If it is more than 30%, then weight loss will progress normally even without sports nutrition; it is enough to calculate your calorie intake and create a deficit.

If the fat layer is less than 15%, then whey protein, isolate or casein should be included in the diet.

Where can I get protein?

The main sources of protein are meat, eggs, milk, fish, legumes. Therefore, there should be enough such foods in the diet. Then why, you ask, do you need sports nutrition? The answer is simple. To get more tangible results, and much faster. After all, in order to provide your body with the necessary amount of protein for muscle growth and recovery, you need to eat such an amount that it is not possible to eat because the portion is too large. And it’s not always possible to eat right. Muscles do not forgive such omissions. When there is no protein, there is no progress in training. Therefore, it is advisable to include industrially produced protein in your menu. Fortunately, the market pleases with abundance. You can choose protein of both animal and plant origin, taking into account your taste preferences.

Protein Selection

The choice of protein can be equated to the choice of medicine, since it is responsible, and if the dosage is incorrect, it can cause significant harm to the digestive system. For a beginner, choosing a protein for the first time can seem like an impossible task. To choose a protein, it is enough to understand the intricacies of the names and never violate the dosage.

All cocktails are based on protein. The higher the degree of purification, the faster the proteins will be delivered to the body. Casein is aimed at restoring and preserving muscles, and whey, protein and milkshakes are aimed at building mass.

Rating of the best whey proteins

To choose a protein, you need to decide on the desired result.

The protein ratings are presented in the table, the comparison of which is based on price, amount of protein and absorption rate:

Optimum Nutrition's protein is rated as the world's best protein and is also the best whey protein.

Top 10 Best Proteins

The rating of cocktails is based on the effect on digestion, taste, and the content of additional microelements:

1. Syntha 6 BSN is the best complete protein.
2. Binasport EXCELLENT ISOWHEY PROTEIN is the most delicious.
3. Optimum Nutrition Gold Standard 100% Casein is the best casein protein.
4. Dymatize ISO-100 is a good isolate.
5. Optimum Nutrition Platinum Hydro Whey is the best hydrolyzate.
6. Ultimate Nutrition Prostar 100% Whey Protein is a good concentrate.
7. Matrix (Syntrax) is the best protein shake.
8. Nitro Core24 (Optimum Nutrition) is the best protein shake.
9. Weider CFM Whey Protein is a good composition.
10. MyProtein IMPACT WHEY – best price.

To choose a quality cocktail for a beginner, just pay attention to the manufacturer and composition of the sports supplement.

An overview of various proteins will help you navigate the market and choose a product individually.

In the list of the best companies, Optimum Nutrition is in 1st place. Comparison of proteins in the world's top is based on their absorption rate, percentage of protein, quality of composition and additional vitamins and elements.

The rating of manufacturers has remained unchanged for many years. Here are the first three:

• Optimum Nutrition;
• BSN;
• MuscleMeds.

A review of these mixtures shows the manufacturer’s conscientious attitude and reliable composition. All proteins undergo a series of tests before going on sale. Below is a list of the best proteins.

Top 10 Proteins for Gaining Muscle Mass

1. 100% Whey Gold Standard (Optimum Nutrition).
2. Phase 8 MuscleTech.
3. JYM Pro JYM.
4. Optimum Nutrition Gold Standard 100% Casein.
5. Syntha-6 BSN.
6. Cellucor COR-Performance Whey.
7. Universal Nutrition Animal Whey.
8. Dymatize ISO-100.
9. MusclePharm Combat Powder.
10. BPI Sports Best Protein.

Rating of the best whey proteins

1. Optimum Nutrition 100% Whey Gold Standard.
2. Ultimate Nutrition Prostar 100% Whey Protein.
3. Optimum Nutrition Platinum Hydro Whey.
4. AN 100% Pure Titanium Whey.
5. BioTech Hydro Whey Zero.
6. Myprotein Impact Whey Protein.
7. AN Platinum Isolate Supreme.
8. Dymatize ISO-100.
9. SynTrax Nectar.
10. Ultimate Nutrition ISO Sensation 93.

Rating of Russian proteins

In Russia, protein production is reaching a new level and you can find a worthy alternative:

1. WHEY from Prime Kraft.
2. F85 WHEY PROTEIN from Actiformula.
3. F80 from IRONMAN.
4. Whey PROTEIN from XXI POWER.
5. MD Whey from Muscular Development.

The selected protein category will influence the process and speed of its absorption. To choose a protein, you should focus on the price category and the desired result.

To choose a company and a good product, just pay attention to the top global manufacturers. A personal trainer who knows about the desired result and body features can also recommend high-quality protein.

A good German protein is Weider Gold whey (manufactured by Weider, Germany).

The most potent protein for weight gain is whey, due to the rapid delivery of the necessary elements. The degree of protein purification and the reliability of the composition depend on the brands. The best stand behind their quality and have been winning the hearts of athletes for decades.

What are the benefits of plant protein?

Plant-based proteins have been positioned as a primarily vegan product for some time. This was due to limited choice, lack of flavored proteins, and individual reactions. Some people didn’t like pea protein, some couldn’t drink sunflower seed protein, and some had trouble digesting soy protein. Today the situation has changed significantly, and a large selection of plant proteins with excellent organoleptic properties, composition and properties has attracted not only adherents of ethical nutrition, but also those who cannot imagine their menu without fried eggs and steak.

At the same time, according to a number of scientific works, plant protein has advantages over whey or any other protein of animal origin. This is evidenced, for example, by a 2022 study1 that examined the effects of plant protein on aging in a control group of more than 3,000 people aged 50 years and older. As a result, the scientists came to the conclusion that those participants whose diet included a large amount of plant protein had higher health indicators for their age than those whose diet was reduced or insignificant.

An earlier study from 2014 found a link between increased risk of cancer and other causes of death in older adults2 and consumption of animal protein. However, experts have not identified a similar effect from consuming vegetable protein.

Vegan protein shake Italian dessert, 900 g, Bombbar

1 580 ₽

Dietary supplement NOT A MEDICINE

In 2016, the results of a study were published that lasted from 1980 to 2012 and was based on data obtained during the observation of 131,342 participants3. Researchers have identified a pattern that consuming animal protein increases the risk of mortality from cardiovascular diseases, while consuming plant protein, on the contrary, neutralizes this risk and also reduces the impact of other negative factors on life expectancy.

This is not the entire list of scientific works on this topic, but there are enough of them so that one can reasonably speak about the benefits of plant protein and its advantages over animal protein when it comes to health benefits.

In addition, replacing even 10% of animal food with plant food, if we talk about a global scale, in 10-12 years will significantly reduce the burden on the planet’s ecology. You can read more about this in the Blue Horizon4 study.

Soy protein Iso Vegetal, 900 g, Coffee chocolate

1 337 ₽

Dietary supplement NOT A MEDICINE