You certainly know that protein helps build and repair muscle, but do you know how it works? Do you know which protein is best for you and how best to take it? In this article, we'll talk about how to incorporate protein powder into your diet to get the maximum benefits for muscle growth and achieving your goals.
Why do you need protein?
Protein mixtures are the most popular category of supplements in the sports nutrition industry. Scientists have thoroughly studied any benefits and harms of whey proteins, because these supplements have the greatest scientific evidence base, and their effectiveness is beyond doubt. Protein is a protein purified from impurities, which is vital for every person. The amino acids contained in protein affect not only muscle tissue, but also almost all processes, organs and tissues in the body.
According to statistics and analysis of markets and diets around the world, protein is the most expensive nutrient. Modern food contains fats and carbohydrates in abundance, making it almost impossible to get enough of them. At the same time, many people do not get enough protein from regular food, so the use of whey protein becomes the only way to compensate for the deficiency from food.
Protein is commonly called a sports supplement, since it is most often used during sports and an active lifestyle. However, protein mixtures are also prescribed for medical purposes. It is important to understand that whey protein is needed to obtain high-quality protein without unnecessary impurities. For example, one of the best food sources of protein is chicken breast, which contains about 25% protein per 100 g of product. At the same time, protein mixtures contain from 65 to 90% protein, with minimal or completely absent fats and carbohydrates. Top whey proteins can contain up to 95-96% protein per serving, but such supplements contain a mix of concentrate and isolate.
Main effects of protein mixtures:
- Acceleration of muscle growth;
- Protection of muscle tissue from destruction;
- Acceleration of muscle tissue recovery;
- Replenishment of all important amino acids that affect many biochemical processes;
- Acceleration of fat burning.
Despite the fact that protein mixtures do not have a fat-burning effect, whey protein is useful for weight loss. It protects muscles from breakdown and indirectly enhances fat loss.
FAQ
How often can you drink protein? Typically, protein is consumed in the amount of three to five servings per day. Each serving should contain about 30 grams of protein. A larger amount of protein simply will not be absorbed by the body.
Is it possible to drink protein without training? It's possible, but it won't make much sense. Leading a passive lifestyle, we get enough amino acids from food.
How does protein affect potency? Protein is a regular protein, albeit in a purified form. It affects potency in the same way as chicken fillet or soy paste. That is, no way.
Types and forms of protein
There are several types of protein. Among the most popular are:
- Whey;
- Casein;
- Egg;
- Soy;
- Beef.
Most of the market is represented by whey proteins, which is due to their effectiveness, speed of absorption and favorable price in comparison with other types.
When choosing, it is important to consider the form of the protein, which affects the rate of absorption, the composition of the supplement and other indicators. Among the types of whey protein are:
- Concentrate is still the most popular form. Has an optimal ratio of quality and price. Contains a minimum of carbohydrates and fats (from 0.5 to 2-3 g per serving, depending on the manufacturer). It is absorbed quickly and begins to act in 30-40 minutes;
- Isolate is currently the best highly purified whey protein. It begins to act after 15-25 minutes. Most supplements have 0 grams of fat and carbohydrates. Previously, it was less available due to the high price, although in the last 5-8 years a serving of isolate costs slightly more than concentrate;
- Hydrolyzate is a protein partially fermented and broken down into amino acids. It is difficult to produce, has a poorly hidden bitterness, and has a high price, which does not justify an almost similar effect compared to the isolate. Basically, it is added to the protein matrix for quick absorption of the portion. In its pure form it is almost never used due to unprofitability.
For a long time, there has been debate in the sports community about which is better: whey protein isolate or concentrate. Today, almost all manufacturers include both forms in their protein blends. The faster isolate begins to act within 15-20 minutes, while the concentrate provides a long-lasting anabolic effect. Also, in the last 6-7 years, multicomponent additives have become very popular. They are quickly absorbed, and thanks to the different forms and types of whey, egg and other proteins, the effect of such supplements lasts up to 5-7 hours.
Expert advice
Oksana Grishina (Photo: Oksana Grishina/facebook.com)
As Oksana Grishina, commercial director of the largest St. Petersburg chain of sports nutrition stores “Brutal”, noted in an interview with RBC Sport, “It is very pleasing that among buyers we see more and more both very young and quite elderly people, and many of them are very distant from sports." “There is clearly a trend in society towards a healthy lifestyle and better nutrition. But the level of understanding of the purpose of sports supplements and the rules for taking them is still very low. Many people consider sports nutrition to be chemicals, and they prefer to lose weight with the help of “star” diets, torturing their body,” she said.
According to Grishina, often in a person’s diet there is a clear excess of carbohydrates (especially the so-called “fast” ones that lead to obesity) and animal fats, but not enough protein.
How to train your legs and buttocks. Secrets from a Lifestyle fitness model
“Always read the ingredients before purchasing: unless you are vegan, avoid soy protein in protein powders (including bars and baking mixes), maltodextrin, fructose and dextrose (often included in unscrupulous “weight loss” protein shakes), and “germ.” “wheat” or “wheat protein” is gluten,” the expert advised.
Features of choosing whey mixtures
Often, beginning athletes do not fully understand which whey protein to choose, so they buy a supplement that is less suitable for their goals. It is important to understand that the choice depends on three main factors:
- Composition and percentage of protein per serving;
- Cost (when recalculating the number and volume of servings to the price of the package;
- Speed of absorption.
With an unlimited budget, the question of which whey protein to buy will not be relevant. However, even professional athletes choose a supplement wisely, taking into account its cost and effectiveness.
For example, to consume whey protein throughout the day to ensure your amino acid supply, a concentrate is best. It is the most affordable, and an extra 15-20 minutes of absorption, compared to isolate, will not provide any advantage. But after training, when it is necessary to close the protein window as quickly as possible and slow down the catabolic processes in the muscles, the isolate with the highest absorption rate will have an advantage. Hydrolyzate almost never has an advantage, despite the fastest cost, since the cost of the supplement is almost similar to amino acid complexes (which will be prioritized under any conditions).
Additional components will also influence the choice. These are mainly digestive enzymes, peptides and anything that helps improve absorption. Almost all of the supplements in the 2022 whey protein rankings contain these substances. Less important but not useless components that are also worth paying attention to are BCAA fortification (especially leucine), added creatine and flavorings.
General recommendations for gaining muscle mass
We would like to remind you that despite the effectiveness of protein for gaining weight, noticeable results can only be achieved in combination with physical activity and correction of the diet. On the one hand, it is necessary to create a calorie surplus, an excess of nutrients. On the other hand, to ensure an increase in lean mass rather than fat, you need to load the body with strength training with a low number of repetitions.
- Limit your intake of fats and fast carbohydrates.
- Drink enough water both during your workout and throughout the day.
- Eat 5-6 times a day in small portions. Don't ignore snacks.
- If you are an ectomorph and have difficulty gaining weight, consume protein in combination with complex carbohydrates, both in food and as a mass gainer.
Read more about diet and training for muscle growth in our previous article.
Top 10 Protein Supplements 2022
Rating of the best whey proteins based on the totality of all indicators.
Optimum Nutrition 100% Whey Gold Standard
For many years, Optimum Nutrition has been producing the best whey protein. It is considered a benchmark in all respects. The most important advantage of the supplement is the highest quality, regardless of the batch.
It is not a pure concentrate, but a mixture of ultrafiltered concentrate and two types of isolate, and also includes special peptides. A serving contains 78 grams of protein per 100 g of product, which is one of the best indicators for supplements in this category. Also contains only 1.8g carbohydrates and 1.1g fat per serving. Other advantages are good flavoring and excellent solubility in various liquids. The only drawback is the high price.
Ultimate Nutrition Prostar Whey
One of ON's main competitors. Made by ultrafiltration, it includes all possible fractions of whey protein. A supplement from one of the oldest and most reputable brands in the industry. A serving contains 25g of protein, 1g of fat and 2g of carbohydrates, representing one of the best ratios in the industry.
In terms of absorption rate, Prostar Whey is not inferior even to pure isolates, which is why it is very popular among all athletes of any level. Also among the advantages is a lower price compared to ON.
Now Foods Sports Whey Protein Concentrate
Although the protein powder industry is one of the most competitive, Now has managed to produce one of the best whey proteins in the industry. In fact, in terms of the degree of purification, it is almost an isolate, which has the cost of a concentrate. BJU is better than most competitors: 25 g of protein per serving, 0.5 g of fat and less than 1 gram of carbohydrates. It is quite possible that in a few years Now will be able to reach 1st place in the ratings, pushing aside such titans as ON and UN.
Scitec Nutrition 100% Whey Protein Professional
A very high quality whey protein that ranks among the best supplements in the industry. In terms of ratio, BJU is no different from its competitors; it has 22 g of protein, 1.5 g of fat and 3.8 g of carbohydrates per serving (the amount of sugars is slightly too high, which is worth considering). The main advantage of the supplement is the formula enriched with Leucine and Glutamine, as well as an enzyme matrix for better absorption.
The only drawback is the high price, considering the number of servings in the package and composition.
SAN 100% Pure Titanium Whey
One of the best whey proteins for gaining muscle mass. It is also a mix of concentrate and isolate. Almost always included in all ratings above the 5th position.
The formula is enriched with BCAA and also contains a peptide and enzyme matrix. Flavors and stirability are also at a high level. The disadvantage of the supplement is that at a slightly lower price, it does not provide any advantage compared to ON;
Mutant Whey
A supplement that every year is getting closer to the best whey proteins in the industry. It has a favorable price and good composition. A serving contains 22 g of protein, 3 g of fat and 5 g of carbohydrates, some of which are dietary fiber. The main benefit is the huge amount of glutamine and leucine per serving.
Syntrax Whey Shake
A supplement with the highest quality and some of the best flavors Syntrax is known for. The portion is standard, BJU - 23/2/4. The use of whey without denaturation ensures high bioavailability of the additive. The big advantage is the high concentration of the most important amino acids. Almost 11% of the serving is leucine, which is the most effective amino acid in protein. Has an average price.
Scitec Nutrition Protein Delite
Scitec line with reduced carbohydrates and fats. It is well suited for cutting and losing weight, as it allows you to replenish protein requirements with less calories entering the body. However, the disadvantages of being overpriced and 19 grams of protein per serving prevent the supplement from becoming a leader in the rating.
OPTIMUM NUTRITION PLATINUM HYDRO WHEY - high digestibility
Price - 3,900 rubles.
Despite the high cost, many people choose it. It is famous for its rapid absorption and instant action. Nutrition of muscle mass begins within half an hour after administration. Recommended for use before training. Anabolic processes are immediately activated. Contains a high percentage of BCAA amino acids.
Advantages:
- Significantly increases strength indicators.
- Increased endurance was noticed during intense exercise.
- The quality matches the price, which confuses many buyers.
- Presence of L-leucine, L-isoleucine, L-valine.
- Increased protein content.
The disadvantages, as mentioned above, are the high cost.
OPTIMUM NUTRITION 100% WHEY GOLD STANDARD - for professional athletes
Price - 3,600 rubles.
It also contains isolate, like the previous drug, and allows the product to be well absorbed by the body. Lactose content is assessed in two ways by consumers. Ammnogens quickly enrich muscles with useful elements. Without active training, it has a detrimental effect on the human body.
Top seller, despite the decent price. It has long held first place in the line of products that professional athletes constantly use. Application should be between main meals.
Advantages:
- The quality corresponds to the cost of the product.
- The protein content is reduced, but accelerated absorption compensates for this deficiency.
- Rapid absorption of microelements.
The disadvantages of the substance were not identified by consumers.
ULTIMATE NUTRITION ISO SENSATION 93 - complex effect
Cost - 1,600 rubles.
Leader in the price + quality category. It has a complex effect if sports training is well thought out. Increased concentration of protein elements. A lot of additional useful microcrystalline substances.
Glutamine and Colostrum are present, which actively regulate biological and chemical processes in the human body. Protein content and amino acids are quickly absorbed.
Advantages:
- Accelerates anabolism. Even when warming up muscle mass, nutrients are not subject to breakdown.
- IsoChill isolate present.
The main disadvantage of the drug is possible side effects in the first days of use. There are a number of contraindications, which include individual intolerance to individual components.
ULTIMATE NUTRITION PROSTAR 100% WHEY PROTEIN - versatility
Price - 2,700 rubles.
Concentrated protein with increased protein content. Most often it is used by athletes not only of the professional category, but also of the amateur category. Dissolves quickly in water and does not foam like most other products. Presents natural flavors in a number of flavored offerings, which is rare. No residual aftertaste.
Advantages:
- The muscles are quickly saturated.
- The composition contains peptides that allow you to train not in an accelerated mode.
- Even with moderate exercise, weight gain occurs.
- A universal drug that is suitable for both men and women.
- Pleasant taste.
- Combination of price and quality.
Some consider the price to be a disadvantage.
How to choose
There are many types of sports nutrition. Therefore, the choice must correspond to the goal that the person faces:
- Weight loss.
- Muscle growth.
- Preservation of muscle volume.
You should also consider the duration of classes and the time when you plan to take protein. It is important to take into account the type and intensity of the load.
For the first time, it is advisable to purchase a small jar in order to later find a suitable product that suits personal preferences.
