Protein powders are very popular among those who care about their health.
Most people involved in sports have tried this supplement, almost all those seriously interested in sports actively use it, and meanwhile protein, along with creatine, continues to confidently occupy the leading sales positions in sports nutrition. A beginner who has just decided to take protein may have difficulty choosing the right type of protein, since the range is quite wide and at first, when you are just starting out, you cannot do without help, because the choice is now huge. And in this article we will tell you how not to get lost in this rich assortment and choose the optimal protein for yourself, which will become your faithful assistant on the way to achieving your goals.
Classification of protein supplements: purification methods
Protein can be classified based on purification and processing methods, and based on these principles, there are three main forms of protein: protein concentrate, isolate, hydrolyzate and mixtures thereof.
Protein concentrates
They are made by extracting protein from the whole food using heat and acid or enzymes. They usually contain 60–80% protein, and the remaining 20–40% are fats and carbohydrates.
If you buy pure protein concentrate, there will still be residual fats and carbohydrates in the mixture, depending on the source.
If we look at the example of the most popular whey concentrate, the protein mixture will contain residues of lactose and milk fat. Of course, this type of protein is not advisable for people with problems digesting lactose. It will also not be the best choice at the final stage of preparation for competitions, where excellent relief is needed.
However, the concentrate also has advantages! Firstly, the price - this protein is the most affordable. Secondly, it contains small amounts of immunoglobulins, which can help support immunity after a hard workout, as well as lactoferrin, which promotes the absorption of iron, which is very useful for improving blood flow and oxygen transport.
Protein isolates
An additional filtration process removes more fat and carbohydrates, further concentrating the protein. Thus, protein isolate powders already contain about 90-95% protein.
When you buy whey protein isolate, you are getting a fast-digesting product that is highly purified, free of fat and carbohydrates, and has the highest concentration of protein. It is absorbed slightly faster than whey concentrate.
Who is this supplement suitable for? This is a great product for competition preparation. Also, isolate will be the best choice for those who want to lose weight and take into account every gram of carbohydrates, especially with a pronounced tendency to gain excess weight.
Protein hydrolysates
A hydrolyzate is any protein that has been hydrolyzed, that is, broken down by heating with an acid or enzymes. This process breaks down the bonds between amino acids, so hydrolysates are absorbed faster by your body and muscles.
This is the most quickly digestible protein, in fact, it is partially “digested”. At the same time, the difference in the rate of absorption compared to isolate will be several minutes, and this is important for professional athletes. In addition, hydrolysates are often additionally enriched with glutamine, BCAAs, arginine and other individual amino acids. The result is an excellent, quickly absorbed mixture of amino acids and broken down protein, saturating the body after training. They will also be an excellent choice for people with digestive disorders - because the body will not have to spend a lot of energy processing and assimilating them.
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.
Classification of Protein Supplements: Sources of Raw Materials
Protein supplements are based on milk (milk concentrate, isolate and hydrolyzate, casein - calcium and sodium caseinates, micellar casein) and plant-based - soy, pea, hemp, rice, wheat; hydrolyzed beef protein, hydrolyzed collagen and egg white.
Which one is better? Everyone decides for themselves. If the speed of absorption is important to you, then any hydrolysates will be your priority, because the protein is already broken down into peptides of greater or lesser length. Based on nutritional value, whey protein contains the maximum amount of BCAA amino acids, which means it is excellent for muscle growth.
Beef protein is also a good anabolic substrate, because a serving of such protein essentially contains the protein of a hundred-gram steak. Casein, with its long molecules and high glutamine content, is an excellent anti-catabolic and immune stimulant, and is good to take at night or between meals to maintain amino acid levels in the blood.
Now let's take a closer look at each type of protein.
Whey Protein
It is obtained from milk. This is the liquid that separates from curdled milk during the cheese making process. It's high in protein, but it also contains lactose and milk sugar, which many people have difficulty digesting.
While whey protein concentrate retains some lactose, isolate contains little because most of this milk sugar is lost during processing.
Whey is quickly absorbed and rich in branched chain amino acids (BCAAs). Leucine, an amino acid, plays an important role in stimulating muscle growth and recovery after endurance exercise.1
Research shows that whey protein can help build and maintain muscle mass, recover from hard workouts, and increase strength.2
One Canadian study of young men found that taking whey protein after resistance exercise increased muscle protein synthesis by 31% compared to soy protein and 132% compared to casein. .3
Other studies in normal-weight, overweight, and obese people show that whey protein can improve body composition—reducing fat mass and increasing muscle mass.4
Casein
Casein, like whey, is found in milk, but is digested and absorbed much more slowly.
When casein reacts with stomach acid, it forms a gel, slowing gastric emptying and delaying the absorption of amino acids into the blood.
This results in a gradual, more sustained effect of amino acids on the muscles, which reduces the rate of muscle protein breakdown.5
Therefore, choose this type of protein if you need to extend the digestion time of the protein.
Egg protein
Eggs are an excellent source of high-quality protein. Egg protein is second only to whey in leucine, which is most important for muscle health.6
Of all whole foods, eggs have the highest protein digestibility amino acid score (PDCAAS).7
Eggs also reduce your appetite and help you stay full longer.
What is the rating based on?
If you go to ten different sites, you will see the top 10 proteins that will be very different from each other.
As a rule, this happens because such ratings are made based on subjective opinion. Perhaps professional, but still personal.
But something else is more important. Often sites that publish the top best proteins sell the same sports nutritional supplements.
A list of additives is compiled based on the product to be sold.
As a result, even the Internet will not give a clear answer to the question of which protein is the best. The only way out in this situation is to look at the ratings for each group of protein supplements on several sites at once . And pay attention to the first 5-6 names in the ranking.
As a rule, this is a list of the same companies, but located on each site differently.
For example, the famous whey protein 100% Whey Gold Standard from Optimum nutrition often ranks first in ratings (quite rightly so) on one resource, and 4th and even 5th on another.
In any case, in the top five there will always be top products that are leaders in their category. Well, where they stand is no longer so important.
We have compiled our rating for you. It is a little unusual in that there are no usual serial numbers.
Each of the supplements below is worth considering. All that remains is to choose the one that you like more according to certain parameters.
Taking any of them correctly (of course, not forgetting about proper training and nutrition), the result will not be long in coming.
Which protein should you choose?
As you can see, everyone should choose a protein based on their personal goals, capabilities and dietary preferences. If we summarize, we get the following picture:
For muscle growth
Research consistently supports whey protein's ability to stimulate muscle mass and improve recovery. Whey concentrate is less expensive than whey isolate and contains less protein by weight. Whey protein is best taken before and after workouts. Pea protein isolate will also help build muscle and tone.
For weight loss
Casein protein, whey protein, or a combination of both may be the best protein supplements for keeping you feeling full longer and losing weight.
For vegetarians
Vegans or vegetarians can benefit from plant-based protein powders. Myprotein offers soy protein isolate, which contains a lot of arginine, which means it promotes pumping. One serving of soy protein isolate contains a whopping 27 grams of protein. Pea protein isolate is also a great option for those following a plant-based diet. The product contains 23 g of protein per serving.
conclusions
There are other types of protein, we have listed the most popular ones. You can only add multicomponent ones - these are food additives that contain several types of protein at once. Example - Multiprotein is a mixture of milk, whey and egg protein concentrates. This results in a complete amino acid profile, 19% BCAA content and rapid absorption.
Protein is selected based on goals and restrictions, including budgetary ones.
Whey concentrate is the cheapest, isolate is the most versatile. Beef and chicken are even cheaper, but the nutritional value is inferior to whey. Caseins are better suited for weight loss diets. Plant proteins are selected individually; except for algae, all plant proteins lack some amino acids. All of these proteins, with the exception of collagen, are suitable for accelerated muscle growth and recovery. 1 What are proteins and what do they do? US National Library of Medicine. 2 Protein, Biochemistry, General structure and properties of proteins, The amino acid composition of proteins, Daniel E. Koshland. 3 Cysteine/Glutathione Deficiency: A Significant and Treatable Corollary of Disease, Pietro Ghezzi. 4 ISSN exercise & sports nutrition review update: research & recommendations, Chad M. Kerksick. 5 Protein Applications in Sports Nutrition - Part I, Trisha A. McLain. 6 Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training, Harry P. Cintineo. 7 Whey and Whey Powders: Production and Uses, Oscar Leandro Ramos. 8 Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise, Trisha A. VanDusseldorp. 9 What whey protein isolate is made of, Peak Nutritionals. 10 What whey protein isolate is made of, Peak Nutritionals. 11 Advances in modifying and understanding whey protein functionality, Foegeding, EA 12 Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men, Bart Pennings. 13 Review of Infant Feeding: Key Features of Breast Milk and Infant Formula, Camilia R. Martin. onsiderations of a New Form of Hydrolysed Beef Powder as a Source of High-Quality Protein for Elderly Consideraciones Sobre un Nuevo Hidrolizado en Polvo Extraído desde la Carne de 14 Vacuno Como fuente de Proteínas de Alta Calidad para los Ancianos, Fernando Naclerio. 15 Protein content and amino acid composition of commercially available plant-based protein isolates, Stefan HM Gorissen. 16 Health Benefits of Collagen, WebMD. 17 Gastrointestinal digestion of dairy and soy proteins in infant formulas: An in vitro study, Thao TP Nguyen. 18 Protein and amino acid requirements in human nutrition, Report of a Joint WHO/FAO/UNU Expert Consultation. 19 Combined extractives of red yeast rice, bitter gourd, chlorella, soy protein, and licorice improve total cholesterol, low-density lipoprotein cholesterol, and triglyceride in subjects with metabolic syndrome, I-Te Lee. 20 Did You Know You Can Find All the Essential Amino Acids in Egg Whites? Amino Science. 21 Best Foods for Type 2 Diabetes, Joy Bauer.
Benefits of protein for the body
Protein in our body serves the following purposes:
- metabolic processes – ensuring proper metabolism in the body;
- immunity - proteins are the antibodies that protect us from infections and viruses;
- transportation – strengthening the circulatory system, protein delivers useful substances to every cell of our body;
- building material - these substances are the basis of cellular structure;
- energy – 1 gram is equal to 4 kcal, but the body begins to use protein storage when the supply of carbohydrates runs out.
Our body does not produce protein on its own, but takes it from food. People who eat poorly and irregularly, engage in sports or mental activity may not receive it in the required amount.
Without receiving the daily protein requirement, the body begins to become depleted. To avoid this, you need to balance your diet.
