How to avoid mistakes when choosing sports nutrition. Types of protein for different purposes

Every visitor to a fitness club comes across such a concept as “sports nutrition”. Sports nutrition is a broad and rich industry, but protein is its leader. About its types and features in the material "RBC-Sport".

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Protein (Photo: brutalshop/instagram)

Protein is one of the most popular sports nutrition products. It allows you to gain the required amount of protein, which you need more when doing fitness/sports than in normal life. Protein is also simply necessary for the formation of a sculpted athletic physique, helping to gain the necessary muscle mass.

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Beneficial properties of protein

All types of protein are definitely a source of protein for building muscle mass. Depending on the type, protein can be taken both before and after training. This promotes recovery and prevents catabolism. This supplement helps build muscle fibers. Beneficial properties of protein:

• Provides the body with energy for training and after its completion;
• Is a source of amino acids;
• Accelerates metabolic processes that lead to muscle growth;
• Reduces the release of cartisol and protects muscle tissue;
• Increases the overall tone of the body.

Protein can be used not only by professional athletes or sports enthusiasts who want to gain/maintain muscle mass. Protein is also a healthy snack that will allow you to last until your main meal without fast food.

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Protein can be used for more than just making shakes. Protein mixtures for making pancakes and muffins have long been available. Well, probably every sports fan has already tried protein bars.

Reasons for poor absorption

Before proteins enter the human body, they must be broken down into individual amino acids and peptides. The digestion process originates in the stomach: hydrochloric acid is located there, and it is with its help that proteins are denatured and broken down by proenzymes. If the digestive system has low stomach acidity, which is caused by the use of antacids, then this can slow down the digestive process and affect its effectiveness.

Another reason for poor protein absorption may be the lactose contained in protein. The body of some athletes does not tolerate it well. In this case, you need to dilute the powder in water.

Protein industry in the world

Veterans of Soviet bodybuilding recalled that at the dawn of this sport, they consumed infant formula and powdered milk as an additional source of protein. Subsequently, the production of protein and other sports supplements became a separate industry. The ancestor of protein was a whey derivative from milk.

For a long time, only foreign brands were the leaders of this industry. There are certain leaders in the supplement market that have been in demand for years, such as Optimum Nutrition, QNT, Maxler, and VpLab Nutrition.

In recent years, Russian-made additives have been steadily catching up with imports. True, raw materials are still, as a rule, produced abroad (Australia, Germany, etc.). But in terms of BZhU (the content of proteins, fats and carbohydrates. - RBC) and the content of active ingredients, they sometimes even surpass imported analogues, and the taste and consistency are selected taking into account the preferences of the Russian consumer.

In the USA, on the contrary, little attention is paid to taste, since the consumer considers supplements to be “functional nutrition” and is not picky about taste and consistency, which cannot be said about Russians.

Today, when you go to any sports nutrition store, you will find a wide range of proteins of different brands, packaging, flavors and even types - and all of them for different purposes. Next, let's look at the main types of proteins:

1. Whey (concentrate, isolate and hydroisolate)
2. Casein
3. Vegan (pea, rice, etc.)
4. Multicomponent
5. Beef, Egg, Soy

Let's try to understand this diversity and understand which protein best serves certain purposes. But, as the Master of Sports of Russia in bodybuilding told Denis Gusev, protein is not a nutritional replacement, but a supplement.

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Sources[edit | edit code]

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12. ↑ 12,012.1 Burke, Darren G.. "The Effect of Whey Protein Supplementation With and Without Creatine Monohydrate Combined With Resistance Training on Lean Tissue Mass and Muscle Strength." International Journal of Sport Nutrition and Exercise Metabolism. Human Kinetics Publishers, Inc.. Retrieved 2012-04-04.
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Whey protein (WHEY PROTEIN)

The most common and widespread type, which is made from whey (remains in the production of cheeses). The composition of this protein is quite balanced, containing all the necessary amino acids, including BCAA (branched-chain amino acids - a complex of amino acids). It is divided into three types:

• Concentrate is the simplest and most affordable form of protein that is suitable for beginner athletes.
• Isolate - has faster absorption, contains less carbohydrates and sugar, is more nutritious, but more expensive. Suitable for weight loss, dieting, drying.
• Hydroisolate contains exclusively protein and is highly digestible, but it is also the most expensive.

Typically, whey protein can be taken both before and after a workout.

Summary table of rating nominees

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.

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“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.

Possible side effects

The product cannot be used if you have protein intolerance, kidney or liver diseases. These are the only contraindications.

Side effects:

• the presence of an allergic reaction to the components of the product;
• headache;
• dry mouth;
• disruption of the gastrointestinal tract.

Admission rules

Each manufacturer calculates the dosage of the supplement in its own way, but the optimal portion is considered to be 30 g of pure protein per dose. A larger amount may simply not be absorbed and have a negative impact on the liver.

It is recommended to take one to three servings per day.

If a person is accustomed to consuming small amounts of protein in food, then he should not start taking protein concentrate with large doses. The eating style needs to be changed gradually, evenly increasing portions.

If a beginner who wants to quickly build muscle or lose weight starts with large doses, he may develop adverse reactions, problems with the gastrointestinal tract and liver. The body cannot absorb more protein than it is used to.

The concentrate is taken by diluting it with any liquid. If an athlete needs to dry out, it is recommended to use plain water or low-fat dairy products. If the supplement is taken for the purpose of building muscle mass, it is better to dilute the product in juices and dairy products with normal fat content.

Types of protein concentrates

If you are intolerant to lactose or soy, it is recommended to take egg concentrate. For vegetarians and those who fast, the soy option is suitable. In other cases, it is better to choose whey or egg proteins. The latter is absorbed better, but its price is several times higher.