The Best Protein for Gaining Muscle in 2022

It is quite difficult for many athletes to achieve active growth in muscle mass without adding sports nutrition to their diet.
Now there is simply a huge range of supplements on the market that allow you to build and increase muscle volume, but the most popular of them is protein. Such sports nutrition is not only effective, but also the safest and most harmless for the human body. It can be taken by both professionals and beginner athletes. Today, TehCovet.Ru experts will help you understand the features of taking protein to gain muscle mass and the criteria for its selection. At the end of the article, a rating of the best and proven brands is compiled, the products of which will definitely help you achieve the desired results. POLL: In your opinion, protein is

How does protein work to build muscle?

Protein is a protein that is the building material for all cells and tissues in the body. It is also one of the components of antibodies, enzymes and hormones, so this macronutrient is also responsible for the normal functioning of metabolism.

Thus, by increasing the amount of protein in the daily diet, it is possible to gain weight - namely pure dry muscle, and not fat deposits.

In other words, taking protein to gain muscle mass is a direct supply of plastic material to the body through sports nutrition for building new fibers and increasing body volume. Also, an additional source of protein triggers active recovery processes, which reduces pain during the rest period between workouts and promotes the speedy healing of microtraumas that form in the muscles due to excessive stress.

Essentially, bulking is a caloric surplus that is achieved by recalculating the formula and increasing the daily value of each macronutrient, especially protein. It can also be obtained from ordinary foods - meat, eggs, legumes, but few people manage to eat such a huge number of servings. Moreover, with a calorie surplus, there should be from 2.5 to 3 grams of protein per 1 kg of weight. It is much wiser to purchase protein for these purposes.

Making Whey Isolate

Whey protein isolate is produced by ultra- or microfiltration of whey, the bulk of which consists of milk sugars (lactose), harmful cholesterol and fats.

Whey is the liquid remaining after milk is curdled and strained. This is a residual product formed during the production of cheeses, cottage cheese, and casein.

Isolating protein from whey is more cost-effective than isolating other types of protein compounds, as the process is quite cheap and simple.

Types of protein for weight gain

In the assortment of proteins you can find several varieties that differ from each other in the origin of the protein and the method of production:

1. Whey . It is the most popular among athletes due to the reasonable ratio of quality and cost. It contains the highest content of the BCAA amino acid complex. Whey protein breaks down much faster than other varieties, is an excellent source of energy, and promotes not only growth, but also muscle recovery. Depending on the percentage of protein content and production method, it can be produced in three forms - concentrate, isolate and hydrolyzate.
2. Casein . Made from curdled milk. It is very nutritious, so it can be used as a means to satisfy hunger. It has a complex protein structure, which is broken down in the body slowly, over 8-10 hours. It is optimal to drink this protein at night to prevent catabolic processes. If desired, it can be combined with whey.
3. Vegetable . This is a real panacea for those who follow the principles of vegetarianism or, for example, have lactose intolerance. Most often, manufacturers use soy as a source of protein. The advantage of this variety is its ability to regulate blood cholesterol levels. But the efficiency in terms of weight gain is much worse than that of whey and casein protein.
4. Eggish . Chicken egg white is a priori the most easily digestible form. It is absorbed by the body within 2-3 hours. It is a good alternative to plant-based, as it also does not contain lactose. However, the effectiveness is inferior to the same casein, whey or mixture. To stay in shape, it’s a good option, but to build muscle mass, using egg whites takes some effort.
5. Multicomponent . This is a mixture of several types of protein. Used by athletes to achieve several goals at once - for example, weight gain, rapid recovery and prevention of catabolism. For this purpose, the optimal choice would be a mixture of whey and casein protein or simply a combination of hydrolyzate and whey isolate. Hydrolyzate is the most purified and already fermented form of protein, so its price is much higher, but when mixed with isolate, the product becomes much more affordable.

The Best Whey Protein Hydrolysates

This is the most effective form of release of this type of sports nutrition. It is obtained by hydrolyzing (destructing) the isolate to improve the absorption of beneficial substances in the composition. It is because of this that such additives have a very high cost. They are sold mainly in powder form, requiring dissolution in water, juice, or milk. There are quite a lot of these offers on the market, but we, based on their advantages and disadvantages, have selected the best whey proteins in the form of hydrolyzate.

QNT Delicious Whey Protein

...We tested QNT Delicious Whey Protein, and it turned out that it is easily accepted by the body, even sensitive ones, has an adequate taste and does not lose its effectiveness when mixed with various types of liquids... Expert opinion

Considering the weight of the package, 1 kg, this is a fairly inexpensive whey protein. This is especially true because its basis is isolate, protein, and concentrate.

The athlete’s body recovers faster after hard training and the muscles receive the required volume in a fairly short time. The product is released with a banana flavor that is pleasant to eat. True, the reviews write that salt spoils it a little. They also indicate that fewer sources of carbohydrates (3.02 g) and fat (2.03 g) could be added.

Advantages:

• Available in a plastic container;
• Lasts a long time;
• Easy to prepare;
• Normal tolerance;
• Almost complete digestibility;
• Optimal degree of powder grinding.

Flaws:

• There are not enough micro- and macroelements;
• No organic acids.

Optimum Nutrition Platinum Hydro Whey

This product is the leader in protein content, of which 30 g per serving. This amount is enough to create a beautiful muscle frame, even without actively playing sports. The reviews note that it is the “pure” mass that is increasing, not fat! This became possible due to the almost complete exclusion of carbohydrates from the composition, the amount of which here does not exceed 2 g. But, despite this, the calorie content of the product is for some reason 20 kcal higher than that of good whey isolates. Thus, this type of sports nutrition is perfect for those who are on the so-called cutting diet.

Advantages:

• Quick effect;
• Vivid results;
• Ease of use;
• Economical in consumption;
• Convenient plastic packaging.

Flaws:

• The vanilla flavor may seem cloying;
• Can only be drunk with milk.

Which protein is best for gaining muscle mass?

In principle, any type of protein powder is suitable for actively increasing muscle mass, since the main role is to create a calorie surplus and an excess of protein in the body.

If we talk about the form of protein, whey protein can be in the form of concentrate, hydrolyzate and isolate. The most effective of them for gaining muscle mass is considered to be isolate. It has a high protein concentration - up to 90%, as well as an almost complete absence of fats and carbohydrates. The product also does not contain lactose and is easily and quickly absorbed by the body. It's worth a try to build muscle. It will quickly lead to results, and the cost of the product is quite affordable and will not hit your wallet hard.

You can also try combining isolate with casein, which is needed to prevent night catabolism. For example, we divide the daily protein requirement into three doses, two of which will be whey (for example, in the morning and after training), and the third before bed. If you have an individual intolerance to milk sugar or just follow a vegetarian diet, then try plant-based protein shakes (soy protein).

What is micellar casein

Micellar casein is a form of casein produced by filtration methods that preserve the natural shape of the protein molecules.
Thanks to this, all the beneficial properties of the product are preserved. Micellar casein practically does not cause stomach upset and allergic reactions. It also has a better taste and better solubility than caseinates. Not sticky. This is a distinctive property, since technical casein has very high stickiness.

Once in the stomach, micellar casein forms a clot, a dense lump, which makes it difficult for digestive enzymes to digest.

How to properly consume protein to gain muscle?

First of all, you need to know your daily protein intake. It is calculated using the Mifflin-San Geor formula. On average, in a calorie surplus, an athlete needs from 2.5 to 3 grams per 1 kg of weight. It is not recommended to take more, since the body will not be able to absorb such an amount of protein and it will be converted into fat.

It is also important to know that the body can only absorb 30 grams of this macronutrient in one meal. Measure your protein shake servings to fit the amount of protein into this range. If this is inconvenient, the protein can be taken as a snack - for example, an hour before training and immediately after.

We recommend that you calculate and draw up your own sports nutrition regimen and constantly adhere to it in order to achieve the best results. The correct scheme should be based on the following principles:

1. Morning reception . Part of the daily protein intake should be spent in the morning. During sleep, the body spends a large amount of protein on the recovery cycle, so a small portion of the cocktail 30 minutes after waking up is optimal.
2. During the day . The amino acid window needs to be replenished regularly, especially if you skip major meals. After lunch, you can also drink part of the daily portion.
3. For the night. In this regard, casein protein is ideal. It acts in the body for 6-10 hours (depending on the manufacturer's formula) and fuels the body with protein even when you are resting. This will help preserve the muscles you already have, which will greatly speed up the achievement of your final goal.

As for taking protein on training days, you should also follow some recommendations. So, 40 minutes before the start of class you need to drink a serving of cocktail, preferably isolate. This will help maintain the desired amino acid level in the muscles. After training, the catabolic process begins again in the body - the glycogen supply sharply decreases and the concentration of amino acids decreases. We recommend drinking quickly digestible protein with carbohydrates and fats. Whey concentrate is best suited for this.

Operating principle

For the formation of tissues, the body requires high-molecular organic substances - proteins containing amino acids with various peptide bonds. Protein is involved in the formation of muscle tissue, ligaments, and joints. Required for the formation of hormones and the development of immunity. Many processes occurring in the body depend on proteins.

Once in the body, protein is broken down into its components - amino acids. These compounds are subsequently used to synthesize other protein chains based on the information provided in the genes.

The body is capable of synthesizing amino acids on its own, but essential ones are obtained only from the outside through nutrition. Therefore, without protein food, the body will not be able to function normally, because the body will also not be able to produce the required amount of amino acids.

Therefore, it is necessary to take a certain amount of proteins. If there are not enough of them in your normal diet, then compensate for the lack with sports nutrition.

Criteria for choosing protein in a store

1. Variety . The article has already said that the best option for building muscle mass is whey isolate. This is an excellent working product with reasonable price/quality ratio. If possible, in addition to it, you should purchase casein to drink at night.
2. Compound . This refers to the total protein concentration per serving of powder. It should not be less than 80%, because our goal is to quickly and efficiently build voluminous, sculpted and lean muscles. In products where there is relatively little protein (for example, 60-70%), carbohydrates are most often present - and this means excess fat and swelling. And such sports nutrition is far from being a protein, but a gainer. The presence of additional components (vitamins, BCAA complex, carnitine and creatine) is welcome.
3. Manufacturer . Trusted brands with a long history and global reputation rarely have bad products of low quality. We recommend choosing products from these companies in order to buy a truly effective and safe protein. But domestic and emerging brands also have good products. It is important to check the quality of raw materials and composition. To do this, you can request certificates from the seller or simply read our rating. We have studied everything for you and compiled a list of the best products from trusted manufacturers.
4. Price . It is not always an indicator of quality, because well-known global brands add value through their name. But you should pay attention to the suspiciously low price tag. Such products often contain extraneous components or even consist of vegetable protein instead of dairy protein. A good, high-quality and effective protein for weight gain costs on average from 1000 rubles.
5. Organoleptics . Natural protein should be relatively poorly mixed and have a sticky structure. To check the quality of the product, try an experiment. Pour a small amount of powder into boiling water. Under the influence of high temperature it should begin to curdle. You can also try dry powder. High-quality protein will stick to the gums.

A little about isolate

The isolate has the highest BAC:

• Absorption speed from half an hour to 40 minutes
• Protein purity 95-98%
• Number of types of proteinogenic amino acids - 20/20
• The protein composition is as close as possible to the structure of muscle mass
• Fat/carbohydrate content - 2-5%
• In addition, whey isolate is affordable and costs even less than egg albumin isolate, its main competitor in terms of biological value.

Whey isolate can be used in different areas of the training cycle:

When drying

• Working to increase endurance
• As a supplement to gainers when gaining weight
• In training for fat burning (weight loss)
• For quality muscle growth
• In the formation of relief

Isolate can be combined with any type of sports nutrition; it is harmless and consists of natural whey extracts. The only contraindication to its use may be allergies (which almost never happens) and beliefs based on a vegetarian diet.

Summary table of rating nominees

Drug interactions

Protein supplements have almost no interaction with medications, so there are no special restrictions when taken together. When consuming protein isolate, the absorption of some compounds from medications may be reduced. Therefore, medications at prescribed dosages will not be as effective when combined with isolated proteins.

If your doctor has prescribed any medications, be sure to tell him or her about the use of dietary supplements. Most often, experts recommend either stopping taking protein isolate for the period of treatment, or making temporary breaks in taking medications and sports nutrition.

The optimal regimen is to take medications 2 hours before or 4 hours after consuming the supplement.

Protein isolate can significantly reduce the bioavailability of antibiotics, anti-parkinsonism drugs (Levodopa), and bone resorption inhibitors (Alendronate). This is because isolated protein supplements contain calcium. This element actively interacts with active compounds of medications, which significantly affects their quantitative penetration into tissues.

TOP 10 best protein for muscle growth in 2021

“R-Line” Whey - reasonable price-quality ratio

This product is a whey protein concentrate processed using the ultrafiltration method. It is easily and quickly absorbed by the body, forming the necessary amino acids for building and active muscle growth. The cocktail also promotes recovery after intense exercise.

In addition to whey protein, the product includes the prebiotic polydextrose. Thanks to it, the functional profile of the protein is expanded. This substance improves digestion and allows the product to act in the body without causing side effects - hypertension, diabetes and gastrointestinal dysfunction.

The line has a fairly wide selection of flavors - banana, mochaccino, raspberry, vanilla, coconut, strawberry, chocolate, ice cream and classic neutral. One daily serving includes 46 grams of powder, from which the body receives 30 grams of pure protein. The cocktail is made from skim milk or water.

Advantages and disadvantages

• good price
• efficiency
• there is a choice of flavors
• does not cause digestive problems

• some flavors have a chemical aftertaste

“Bombbar” Whey Protein - unusual tastes

“Bombbar” is a Russian manufacturer of sports nutrition that has won the trust of customers with the high quality of its products and a wide range. This protein is a mixture of concentrate and isolate. This protein matrix perfectly saturates the body, satisfies the daily need for macronutrients, activates anabolic processes and muscle growth, and also promotes quick and easy recovery after training.

The product also contains dietary fiber (fiber) to improve the functioning of the gastrointestinal tract and vitamin C to strengthen the immune system.

One serving includes 30 grams of dry powder, which should be mixed with 300 ml of low-fat milk. The maximum number of cocktails per day for muscle building is only two.

Many buyers prefer this product due to the wide range of flavors that are rarely found in other manufacturers. For example, “creme brulee”, “banana and mango”, “pistachio ice cream” and “raspberry cookies”. They are all very pleasant and do not have a chemical aftertaste.

Advantages and disadvantages

• very pleasant taste
• a wide range of
• high quality
• mixes easily without forming lumps
• contains fiber and vitamin C

• contains sugar
• Some buyers note that the consistency is too runny

“Ultimate Nutrition” Prostar 100% Whey Protein – customer choice

This product is a whey protein isolate with a protein concentration of 90%. Suitable for both professional athletes and beginners. The supplement consists of many non-essential and essential amino acids with a high degree of filtration. This technology allows you to clean the product from excess carbohydrates and lipid compounds.

The main components are whey protein isolate and concentrate. Additionally, the composition includes the BCAA amino acid complex.

It should be used in portions - 30 grams. A maximum of three times per day is allowed. Mix the powder in a glass of water and use it both before and after training. There are a variety of flavors to choose from.

Advantages and disadvantages

• high quality
• acceptable price
• composition enriched with BCAA complex
• mixes well
• efficiency

• Some customers find the taste too sweet

“Junior Protein” No. 2 with Creatine - budget product

Despite its affordable price, the protein is of excellent quality, good composition and pleasant taste. This is a fairly good source of natural protein, although the composition is the usual mixture of wheat and whey protein concentrate. It is the content of cheap vegetable protein that determines the low cost of the product.

But it contains other useful components. For example, vitamin A, B, C and creatine are an amino acid responsible for normal metabolism in the body and the breakdown of fat deposits. One serving of the cocktail can fill the daily need for these substances and microelements.

To gain muscle mass, you need to dilute 50 grams of “Junior Protein” No. 2 with Creatine powder in 300 ml of water and drink 30 minutes before and immediately after training. If desired, you can add a third dose after dinner.

Advantages and disadvantages

• there is a small selection of flavors
• good quality
• pleasant taste
• low price
• enriched composition

• Contains little protein compared to other products

“Maxler” 100% Golden Whey - premium quality

This protein is a pure whey protein made from concentrate, hydrolyzate and isolate. This formula allows the product to be quickly absorbed by the body, but at the same time have a prolonged effect. Also, protein from Maxler is a good source of energy, which is especially important for athletes with increased physical activity.

The product maintains the required level of nitrogen in the body and also saturates muscle fibers with all the necessary essential and conditionally essential amino acids. The composition additionally includes amino acids with branched side chains - the BCAA complex. It is thanks to them that the body and muscle tissue quickly recover after training.

Many people will like the range of flavors. The line has truly unusual combinations - “pecan ice cream”, “blueberry muffin”, “chocolate peanut butter” and others.

Advantages and disadvantages

• premium quality
• good solubility
• efficiency
• high protein content
• enriched composition

• relatively high price

“Optimum Nutrition” 100% Whey Gold Standard is a popular brand

The American manufacturer Optimum Nutrition specializes only in the best premium sports nutrition. Any of their products can be called a standard of quality, however, their price is a little bit high.

The 100% Whey Gold Standard protein itself is a powder based on whey isolate, concentrate and peptides. The peptides are the enzymes lactase and aminogen, as well as an enzyme mixture. The protein is well diluted without the formation of lumps and is quickly absorbed by the body.

Due to the presence of amino acids with branched side chains, the product protects muscle tissue from night catabolism, promotes rapid recovery after training and actively increases volume. Excess fat, cholesterol, empty calories and sugar are completely absent. But it contains lactose.

There is a very large selection of flavors, everyone will be able to choose something for themselves. They are all pleasant, moderately sweet, without a chemical aftertaste.

Advantages and disadvantages

• best quality
• efficiency
• assortment of flavors
• contains enzymes
• high protein content

• high price

“vplab” 100% Platinum Whey - multi-component protein

The basis of this protein is ultra-filtered concentrate and micro-filtered whey protein isolate obtained from selected cow's milk. The product has good biological and energetic value, which not only provides a powerful influx of energy during training, but also promotes active muscle growth.

Additionally, the composition includes a special enzyme complex DigeZyme, patented by the brand itself. Thanks to it, the protein shake is absorbed and broken down much better.

100% Platinum Whey is also relatively low in fat and sugar. Not the most ideal option when cutting and losing weight, but when building muscles this is not critical.

The line includes 10 different flavors, among which “chocolate-mint”, “vanilla” and “raspberry-white chocolate” are in great demand. There are a lot of unusual, but incredibly tasty combinations.

Advantages and disadvantages

• contains an enzyme complex
• good quality
• mixes well
• many unusual tastes
• efficiency

• relatively high price

“Prime Kraft” Egg Protein - egg protein

Egg white has the best biological value for the human body. The product has a wide amino acid profile, which also includes the BCAA complex.

Egg-based protein helps effectively build muscle without gaining excess fat. In addition, it is an excellent alternative to milk and whey protein for people with lactose intolerance.

There are no carbohydrates or fats in the composition, so theoretically the product is suitable for losing weight and drying the body. It is absorbed in the body gradually, so it saturates the fibers with amino acids for a long time and prevents catabolism.

Preparing the cocktail is very simple and quick, since the powder is easily stirred without forming lumps. One serving requires 30 grams of mixture and 200 ml of liquid. You can take 2 to 3 servings per day. Basic taste: vanilla, strawberry, cookies, pina colada, cream, chocolate.

Advantages and disadvantages

• assortment of flavors
• high quality
• easy to prepare
• efficiency
• high protein content

• difficult to drink as it forms quite a lot of foam

“SportExpert” Whey Protein – based on isolate and concentrate

Whey Protein from “SportExpert” is an effective sports nutrition based on whey protein in the form of concentrate and isolate. The product has a good amino acid profile, which promotes not only rapid and active muscle growth, but also recovery after training, as well as the development of endurance.

This protein is suitable for those athletes whose muscles are regularly exposed to physical activity and are often in a state of exhaustion. The components included in the composition form the muscular skeleton and “build up” fibers due to active protein synthesis.

The product has an average protein content of 75%. Previous participants in the rating have much higher indicators. However, this is compensated by the relatively low concentration of fats and simple carbohydrates. The raw materials are high quality and tested, supplied directly from France, Poland and Switzerland.

Advantages and disadvantages

• pleasant taste
• mixes easily
• high quality
• good composition
• efficiency

• not as high protein content

Contraindications

Sports nutrition based on casein protein should not be taken unless you are allergic to its components. Athletes who suffer from diseases of the pancreas, liver or kidneys need to follow the dosage. In such cases, the likelihood of adverse reactions increases, then it is better to abandon casein or reduce the dose.

Possible side effects

When taking casein protein, athletes may experience the following negative reactions:

• Redness, rash, itching on the skin.
• Nausea, abdominal pain, flatulence, diarrhea and other stomach disorders.

Similar symptoms occur with casein allergy or overdose.

To understand how your body reacts to casein protein, perform a sensitivity test. To do this, take 10 g of powder, and then monitor your health throughout the day.

Admission rules

The supplement is prescribed to be taken in dosages such that for every kilogram of weight there are 1.2-1.5 grams of protein.

It is recommended to consume isolate immediately after training by mixing the powder with any drinking liquid. This enhances the synthesis of protein compounds for building muscle fibers and inhibits catabolism.

People leading an active lifestyle can take isolate in the morning. In this way, you can compensate for the lack of polypeptides that occurs during sleep. During the rest of the day, it is better to get protein compounds from food.

BioTechUSA Hydro Whey Zero Protein (1816 g)

​Photo: https://market.yandex.ru

The best protein producer BioTechUSA Hydro Whey Zero activates strength during intense training, improves performance, and prevents protein starvation during and after exercise. The composition contains no foreign impurities that delay metabolism. A high concentration of amino acids provides muscles with valuable building components for creating relief. The fine powder dissolves well in water, juice or milk. The bitter taste is neutralized by sweeteners without including sugar. 1 serving is 23 g of pure protein and 93 kcal. The formula includes arginine, which improves blood circulation. As a result, the flow of oxygen and nutrients to the cells increases, improving the quality of training and accelerating muscle growth. Hydro Whey Zero protein promotes rapid recovery of the body. It can be taken both during dieting and drying.

BioTechUSA Hydro Whey Zero Protein (1816 g)

Advantages:

• highest degree of purification
• high digestibility
• rapid growth of muscle mass
• large amount of protein
• does not contain doping, GMO

Flaws:

• overpriced

The best whey protein can be called the nutrition that combines effectiveness, safety, ease of use, and accessibility. We tried to collect just such products in the rating, and we hope that it will help you make the right choice!

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