Protein is a macronutrient, that is, the body needs it in large quantities for vital functions. Protein consists of amino acids (AA), of which there are 20 in total. Essential amino acids come only from the outside, the rest are produced by the body itself. If a food product contains all 9 of these AAs, then the product is called “complete.” These are chicken eggs, dairy products and meat. However, to gain weight and maintain relief while cutting, additional protein consumption is required.
DO4A LAB PREMIUM WHEY
DO4A LAB PREMIUM WHEY debuts in the ranking of domestically produced whey proteins. DO4A LAB PREMIUM WHEY is an excellent protein for daily training: it is quickly and well absorbed, increases the content of amino acids in the blood, and also accelerates the production of insulin - all these processes allow you to accelerate anabolism - the restoration of muscle tissue. The protein contains as many as 18 amino acids! Per 100 grams of product there are 33% protein, 31% carbohydrates, 32% fat. Overall, DO4A LAB is a good choice for beginner athletes. It is recommended to use 1 serving in the morning, before and after active physical activity.
Top Whey Proteins
Whey proteins account for the largest sales volume of all types. They are the most popular and widespread. And this (indirectly) indicates their effectiveness in terms of increasing muscle volume and restoring the body after strength training.
So, the best whey protein and its rating:
- 100% Whey Gold Standard from Optimum nutrition
- Prostar 100% Whey Standard from Ultimate nutrition
- ISO 100 from Dymatize nutrition
- Platinum Isolate Supreme by SAN
- Platinum Hydro Whey from Optimum nutrition
- Nectar by Syntrax
MD Whey
The most budget-friendly participant in the 2022 ranking of domestically produced proteins for gaining muscle mass. Despite its price, the product perfectly helps in gaining lean muscle mass, thanks to the 55% protein content and ten vitamins in the composition. The product is saturated with 17 amino acids, which will create an excellent energy background during active training. It is recommended to mix 3 tablespoons per 1 glass of water or milk. Should be consumed before starting physical activity.
MusclePharm Combat Powder
MusclePharm Combat Powder complex protein is a harmonious combination of five types of protein nutrients with different absorption rates. In addition to the presence of all types of whey protein, the composition includes egg white and casein. It will be an excellent option if you need to provide the body with protein for a long period (for the duration of the daily sleep requirement - 8 hours). Combat Powder successfully functions as a source of amino acids and contains enzymes that ensure complete absorption of substances without compromising digestion. Can be included in any diet, including those with an extremely reduced amount of carbohydrates. There are a variety of flavors, including non-standard ones (cinnamon rolls and orange cream).
Academy-t SPORTEIN Enriched Protein
Sportein Enriched Protein is made from German raw materials. The product ranks third in the ranking of proteins for weight gain from domestic manufacturers. The production process used is foreign - ultrafiltration, thanks to which the output is almost pure, containing the necessary bio-milk peptides, vitamin complexes, and amino acids. The product has a number of features: it strengthens the immune system, endurance, increases muscle mass, and also has a prebiotic effect on the intestinal microflora, thereby making it healthier. On training days it is recommended to consume at least 2 times a day, and on rest days at least 1 time.
Ironman F-80
Ironman F-80 - a four-component protein composition falls into second place in the 2022 rating of Russian-made proteins. A special feature of this product is its combined composition containing milk, soy and egg proteins, due to which the adaptation period is reduced, resistance to physical stress is increased, muscle explosiveness is increased, and muscle performance and mass are increased. The internal content of F-80 contains about 20 amino acids, 80% protein, 18% carbohydrates and less than 1% fat. This product is recommended for use by the All-Russian Research Institute of Physics. culture!
Binasport EXCELLENT ISOWHEY PROTEIN
The Binasport brand is an international trademark registered in Europe, the USA and Asia. The product has state registration of the Russian Federation, which is mandatory for every protein product. Used by professional athletes in Russian national teams in elite sports. Binasport is the best in the ranking of proteins in terms of price and quality of domestic production. Binasport EXCELLENT ISOWHEY PROTEIN contains 90% proteins - this distinguishes it from all other Russian-made sports nutrition complexes. The peculiarity of this product is whey protein, which is absorbed by the body better than all other analogues. According to reviews about protein, Binasport has the best taste of all similar products available on the Russian market.
note
Firstly, according to the CU TR, all protein products sold in the Russian Federation must have a Certificate of State Registration. This document indicates that this protein from this manufacturer has passed all tests and meets the standards, is safe and suitable for consumption. If it is not there, then what is stated on the label does not guarantee the stated amount of protein in the protein, because if there are discrepancies of more than 10%, the manufacturer is responsible. Be sure to request this document from the seller. If it is not there, then the product is produced and sold illegally.
Secondly, any imported product is “sanctioned”. According to the order of the President of the Russian Federation on retaliatory sanctions and the government decree, all imported proteins do not comply with HS codes and cannot be officially imported into the territory of the Russian Federation. There are already isolated cases of their seizure by customs. But there are loopholes through Belarus and Kazakhstan, which the “particularly smart” comrades take advantage of by smuggling proteins. When you buy imported protein, you are buying a 100% illegal product. Also, you shouldn’t trust all “European” manufacturers. There is, for example, a brand like Ostrovit, which is produced in Poland by a native of Ukraine and is imported to the Russian Federation through Belarus without paying taxes through “crooked paths.” In Europe, no one knows about this brand at all; it is not sold there. There are enough such examples, everything that is imported is good for our buyer... And the Bedouin jocks, happy about the sponsorship contract, actively and indiscriminately promote this brand on social networks.
Naturally, it is difficult for novice amateurs to understand the variety of manufacturers, so our protein rating 2022, compiled based on reviews of Russian athletes, comes to the rescue.
BSN SYNTHA 6
BSN SYNTHA 6 joins our top 10 muscle building proteins for beginners and professional athletes. BSN SYNTHA 6 is a complex of six different protein sources that promote active muscle growth and strengthen the body. During the manufacturing process of the product, ultrafiltration of milk is used. In 100 grams BSN SYNTHA 6 contains 50% pure protein, 14% fat, and 32% carbohydrates. It is recommended to take 2-3 servings after training and between meals. To prepare one serving, you will need to dilute 44 grams of the concentrated product in a glass of water.
How to take protein to gain muscle mass?
Frequency of reception
» Daily protein intake: 2 grams of protein per 1 kg of weight (powder + food).
Sports nutrition makes up no more than 50% of the body's daily protein needs. » A single serving of protein for muscle growth is 1-2 scoops. The powder is diluted with juice, milk or water. » Depending on the intensity of the training, take 3-5 servings of the supplement per day. Time of administration
» Complex protein is taken half an hour before training to provide the body with material for recovery processes. » After training, fast protein will energize your body. “Drinking casein at night will block muscle breakdown and ensure the growth of new fibers.
Author: ForceMan from 06/30/2018, 11:36
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Weider CFM Whey Protein
The famous German (with American roots) protein complex is included in the top 10 proteins of 2022. Weider products have been clinically tested by the International Federation of Sports Medicine, receiving a certificate for the best composition that does not contain doping substances and steroids. The protein manufacturing process uses ultrafiltration. By passing milk through a special membrane, the filter retains only the protein mass of the product - thus, the resulting protein is purified from fats and carbohydrates. This complex is recommended for use by professional athletes: track and field athletes, bodybuilders, weightlifters, etc.
Myths about the dangers of protein shakes
Perhaps not a single dietary supplement is spared by a variety of myths and horror stories in general. Protein was no exception. But most of the side effects are nothing more than an invention of illiterate “specialists” who, as a rule, have only seen barbells on TV, and have the same attitude towards medicine as to flying to the moon.
Protein is simply protein, the same as found in whey, eggs or chicken. He is not capable of turning an untrained person into an athlete in a couple of weeks. But it also can’t harm your health.
What happens if you eat too much sour cream? Impotence, hormonal acne, kidney and liver failure, addiction? Most likely just an upset stomach. It's the same with protein. If you overdo it with cocktails, you can get indigestion, nothing more.
On the contrary, for those who suffer from allergies, protein can be a salvation. For example, athletes with lactose intolerance should not drink milk, but protein purified from milk sugar can and is even beneficial.
MyProtein IMPACT WHEY
MyProtein is ranked 3rd top whey protein of 2022 in the global market. With daily strength exercises, the body undergoes catabolism (destruction of muscle tissue) and anabolism (recovery), during which a large amount of “building blocks” - protein - is required. MyProtein is a protein isolate made from natural cow's milk. 100 grams of this product contains at least 82 grams of protein, 4 g of carbohydrates, and 7.5 g of fat. It is recommended to use this composition diluted with milk in a ratio of 1:8 (25 g of substance per 200 ml of milk) half an hour before/after training.
Universal Nutrition Ultra Whey Pro
Universal Nutrition Ultra Whey Pro ranks second in the ranking of the best proteins in the world. The technology for preparing this whey eliminates protein denaturalization, thanks to cold, non-ionic ultrafiltration - the original product after such purification retains all the important components and trace elements, of which the composition contains as many as 8 pieces. Ultra Whey Pro from Universal Nutrition is the best protein isolate for restoring muscle tissue after exhausting workouts and gaining muscle mass. Recommendations for use: dilute a spoonful of the composition into a glass of water; take at least one or two (on days off from exercise, one serving in the morning is enough) once a day: after training, and between meals.
Best Complete Protein
Complex protein was created precisely with the goal of ending the debate about the most effective of this category of sports nutrition.
In theory, everything was fine, but the practice of using complex products showed that this category also has a number of disadvantages.
He confidently occupied a certain niche in the world of protein supplements, but nothing more.
Best Multi-Component Protein:
- Syntha-6 from BSN
- Elite XT from Dymatize nutrition
- Matrix 5.0 from Syntrax
- Combat by MusclePharm
- Protein Power from Biotech USA
Optimum Nutrition 100% Whey Gold Standard
Optimum Nutrition is the best protein for gaining muscle mass in 2018 in the world. For ten years now, this composition has occupied a leading position throughout the world, and is recommended for use by the International Bodybuilding Federation. It is used by all athletes where muscle mass is important. This product belongs to whey isolates - pure protein without carbohydrates and fats. The composition contains all the necessary peptides, proteins and isolates. Recommendations for use: drink one cocktail in the morning, 30 minutes after training, and 1 hour before bedtime.
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What types of proteins are there?
Protein is considered a source of protein for building new muscle fibers. Among all types of sports nutrition, protein supplements are the most popular. A lack of nutritional and building elements will not allow you to gain weight and build up your relief. Proteins are composed of a set of amino acids that are involved in various metabolic processes. Before you find out which protein is best for gaining weight, you need to understand its varieties.
Egg
The protein is made from dried chicken protein. In rare cases, yolk is added to sports nutrition. The supplement contains 9% of the essential amino acid leucine, which stimulates the anabolic response of muscle tissue. In other words, egg white is a protein for muscle growth. Egg protein is highly digestible and recommended for people intolerant to lactose and dairy products. The amino acid composition is considered ideally balanced, and the fat content is minimal. Protein from chicken eggs promotes the production of testosterone and improves oxygen saturation of tissues. Eating egg whites contributes to increased gas formation and intestinal upset. Eggs are one of the most allergenic foods, so intolerance to them is often observed and allergies develop.
Whey Protein Benefits:
» High concentration of beneficial amino acids. » Fast and complete digestibility of the product. » Activation of anabolic processes. » Low allergenicity. » Increased performance. » Restoration of energy reserves. » Increased concentration of antioxidants. » Reducing triglycerides and cholesterol levels. » Stimulation of the immune system » Reducing recovery time after physical activity.
Whey Protein
Whey, which is a by-product of cheese production, contains large amounts of beneficial amino acids. The dietary supplement is sold in the form of protein powders or shakes. Whey protein contains up to 11% leucine.
Whey isolate
Isolate is a concentrate of beneficial branched amino acids and consists of 85-97% purified milk protein and practically does not contain fat, cholesterol and lactose. Among the disadvantages is the price of whey isolate.
Whey concentrate
The pure protein content ranges from 55-89%, the rest is fats, milk sugar and peptides. The cost of the sports supplement is quite reasonable. A protein concentration above 70% is considered optimal.
Whey hydrolyzate
The best protein for weight. 99% pure protein. Thanks to the manufacturing process, the protein is already split into AA, which reduces the time of its absorption in the gastrointestinal tract. Well tolerated. Additionally, it causes a surge in insulin, which also stimulates muscle growth.
Soy
Soy protein contains a large number of beneficial amino acids. It is considered an ideal option for vegans and for people intolerant to egg or whey protein. Consumption of soy isolate improves the functioning of the kidneys and thyroid gland, which helps eliminate excess fluid and lose weight. Soy supplements are the cheapest. Disadvantages include the ability to block the production of testosterone and stimulation of the synthesis of female sex hormones. And testosterone is critical for building new muscle fibers and increasing strength and endurance. The use of soybean supplements disrupts intestinal function, slows down digestion, and is poorly absorbed and digested.
Casein
Casein is a product of milk curdling. The main feature of the sports supplement is its slow and gradual absorption, as well as the slowdown in the digestion of other proteins. Casein provides a long-lasting feeling of fullness. Casein protein blocks the breakdown of proteins for a long time, so it is taken at night. The anabolic effect is not too pronounced.
Hemp
Protein from hemp grains contains polyunsaturated fatty acids, which reduce cholesterol concentrations. The protein is enriched with zinc, iron, phosphorus and is a source of mesoinositol and phytin. Hemp protein is close in amino acid composition to animals.
Collagen
Collagen makes up up to 30% of the total amount of proteins in the body. Collagen connects all skeletal structures to each other. Collagen hydrolyzate contains more amino acids such as arginine, glycine, proline and hydroxyproline, which are necessary for increasing muscle mass. Arginine normalizes sleep and promotes the production of growth hormone, which stimulates the growth of new muscle fibers. Regular use of the sports supplement maintains a constant concentration of glucose in the blood, which ensures an even level of energy and performance.
Complex
Multicomponent protein contains several types of protein. Typically, the composition includes whey isolate, casein and egg white. The ratio of components is designed for the gradual absorption of individual components. Casein maintains AA levels in the blood throughout the day, while other types of protein provide an anabolic response.
