What protein for weight gain. Sports nutrition for weight gain

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Learn all about the benefits of protein for gaining muscle mass and losing weight and how to properly use this sports nutrition product during strength training.

Are you training hard but not seeing much progress? Perhaps a lack of protein is to blame. Consuming enough protein is the #1 goal for all bodybuilders, from amateurs to Mr. Olympia competitors.

Every professional athlete knows that protein is an essential nutrient for muscle growth. This is the first lesson that all fitness enthusiasts learn on the path to muscle growth and strength.

So what's the problem? Why do many athletes not get enough protein? There are many reasons for this, including the following:

Athletes stop watching their nutrition because they did not get the desired results from a new training program;
Single athletes don't want to worry too much about nutrient counting when faced with how much food they need to prepare for the week;
Eating a lot of protein makes you tired. Eating six protein meals every day takes time, desire and dedication.

Often fitness enthusiasts skip one of their meals. This is one of the most significant mistakes during the period of gaining muscle mass.

Fortunately, nowadays it is quite easy to replenish your protein supply. There are a lot of high-quality sports nutrition products to support anabolic processes in the body.

A protein-rich diet is the basis for gaining muscle mass. It doesn’t really matter whether you focus on solid foods, consume mainly sports supplements, or both. If an athlete is not getting enough protein for any of the above reasons, progress will be much slower.

Protein is essential for all fitness and bodybuilding enthusiasts for the following reasons:

Its necessity in the process of muscle growth

Protein is a long chain of amino acids linked together. Amino acids are needed for normal functioning of the body, muscle recovery and growth.

Protein to gain muscle mass must be of the highest quality.

You should take 30-50 grams of protein every 2.5-3 hours.

This range depends on your physical data and physical activity during the day. Quality protein can be found in foods such as eggs, chicken, fish, or whey protein isolate. It will not be possible to replace it with soy protein or plant proteins.

A huge number of biological processes constantly occur in muscles. Their decay or growth also depends on the level of load. A sufficient amount of amino acids in the blood will lead to protein synthesis and muscle growth. Protein synthesis always occurs after eating protein foods.

Protein synthesis requires 20 amino acids, of which 9 are essential and 11 are non-essential (can be synthesized in the body). The branched amino acid leucine has the greatest anabolic effect.which is part of BCAA. , we have already told you.

To maintain your metabolic rate, it is recommended to consume 2 – 3 grams of leucine. 300 grams of chicken fillet contains only 2 grams of leucine, a serving of protein is 3.Both of these protein sources have high nutritional value. Leucine is so important that many fitness enthusiasts take it as a sports nutrition to maintain anabolism longer.

An unknown fact for many bodybuilders is that protein can be broken down in the body and serve as a source of energy, like carbohydrates and fats.

However, carbohydrates and fats cannot be converted into protein. Therefore, the daily portion of protein should be evenly distributed over several meals.

The role of protein and amino acids in cellular processes

Protein is needed for more than just building muscle tissue. About 20% of the tissues in our body consists of protein. It is needed for a huge number of biological processes. For example, for the formation of bone tissue, for the formation of 75,000 unique enzymes involved in various metabolic processes. It is also needed for the absorption of food. Without enough protein, muscle tissue will begin to break down and your overall health will deteriorate.

In pursuit of muscle mass, gym goers become too focused on training and forget about their health and well-being. However, you must understand that without good health you will not be able to achieve results.

For example, without digestive enzymes, you will not be able to digest protein-rich foods. Without the neurotransmitters necessary for muscle contraction, you won't be able to properly load your muscles. Neurotransmitters also need protein.

In general, protein plays an important role in the creation of every new cell in the body. For this reason, you definitely need to normalize its intake.

Decreased appetite while dieting

We are all dependent on our habits. Many of us have developed the habit of eating foods containing a lot of fat and sugar. Addiction to high-calorie foods is embedded in human DNA. For this reason, it is difficult for us to diet.

Many studies have confirmed that protein is the best macronutrient to satisfy hunger.By doubling the amount of protein in your diet while maintaining low levels of fat and carbohydrates, you will stop crashing your diet and eating what you shouldn't.This happens due to the regulation of the level of a peptide that is responsible for the degree of your appetite.

By replacing simple carbohydrates with protein in your diet, you will stabilize insulin levels, lower blood sugar and reduce body fat.

Given the effect of protein on hormones responsible for the feeling of fullness, especially cholecystokinin (which dulls the feeling of hunger and gives energy), whey protein isolate is of particular value to us. It contains the least calories.

Taking sports nutrition and training in the gym

It is already obvious to everyone that without protein there is no gain of muscle mass. And it is especially important when, for one reason or another, the productivity of your sports activities decreases.

If you often start skipping workouts or reduce their intensity, over time all your progress will go down the drain. If you also skip protein meals, protein synthesis will drop even more.

The less protein you consume, the less leucine enters the blood and the lower the level of anabolic processes in the body.

Results:

In order for muscles to grow, all cells in the body must function at full capacity. This requires protein. To gain muscle mass, your diet must consist of quality nutrients. Protein, especially whey protein, prevents hunger. Therefore, there is no risk of diet failures and disorderly eating of everything in a row. For these and many other reasons, protein intake is an undeniable necessity.

Doctors say that excess weight is a serious medical problem for humanity, but there is also the opposite a problem that people also face, regardless of age and gender, is underweight. Lack of weight harms the body just as much as having extra pounds.

You cannot ignore the symptoms of lack of weight, and it is important to know how to increase it correctly in specific cases - gain weight without harm to your health. At the same time, the principles of gaining fat and muscle mass are mostly the same.

The table shows standardized indicators that indicate what the weight of a person of a certain age and height should be.

The table will help determine the ideal weight according to a person’s age and gender.

Ideal weight can also be calculated using the BMI (body mass index) formula. BMI is an indicator obtained by dividing a person’s weight by his height squared. If a girl weighs 54 kg. with a height of 170 cm (1.7 m), then this figure will be 18.69.

Interpretation of the obtained indicator:

A BMI below 18.5 indicates underweight;
the ideal BMI is between 18.5 and 25;
a person with a BMI between 25 and 30 is overweight;
A BMI greater than 30 indicates obesity.

But body mass index is a simplified way, which does not take into account such indicators as: waist, chest and hips; ratio of muscle and fat mass; bone density.

A person with severe osteoporosis (which causes decreased bone density) may have a lower BMI than a healthy person of the same height. But at the same time, a patient with osteoporosis will have a larger waist, more fat mass in the body and weak bones. When calculating body mass index, individual characteristics of the body, age and health status should be taken into account.

Causes of underweight

Most people who want to gain weight do not have any health problems. Most often, this desire is associated with fitness classes and pumping up body muscles. But there are also those whose body weight is clearly below normal for no obvious reason. It is important to understand that being underweight is a common symptom of many diseases.

Diseases and factors, the symptom of which is lack of weight in a person:

Hyperthyroidism. A condition in which the amount of thyroxine produced by the thyroid gland increases due to malfunction is called hyperthyroidism. A person’s metabolism is disrupted and he loses weight. Accompanied by an enlarged thyroid gland, nervousness, and fatigue. Treatment for hyperthyroidism includes antithyroid drugs (suppress the production of thyroxine), radioiodine therapy (destroy hormone-producing cells) and surgery (partial or complete removal of the thyroid gland).
Decreased appetite. Poor appetite often occurs due to some kind of disorder. If a person is sure that there are no health problems, then he should pay attention to his lifestyle and diet. A chaotic daily routine, a sedentary lifestyle, lack of fresh air and poor nutrition affect appetite. Improvement in appetite occurs when lifestyle and nutrition are adjusted.
Anorexia. Anorexia is an eating disorder that is based on psychological problems. Traditionally considered a disease of women, although men are also susceptible to it. Characterized by food refusal, depression, and painful fixation on the number of calories. Anorexia requires complex treatment: medication, normalization of diet, psychotherapy. Without proper treatment, anorexia can be fatal.
Type 1 diabetes. Glucose is the body's main source of energy. Its level is regulated by insulin, which is produced by the pancreas. In type 1 diabetes, the pancreas synthesizes insulin in insufficient quantities. Insulin is unable to deliver glucose to the muscles, so it accumulates in the blood. When glucose levels become too high, the kidneys begin to forcefully excrete it in the urine. Weight loss occurs due to dehydration and loss of calories from glucose that is not converted into energy. Treatment of diabetes involves insulin injections and constant monitoring of glucose levels.
Stress. In stressful situations, many people experience decreased appetite, even to the point of losing it. Weight loss occurs due to nutritional deficiencies. If the wrong diet persists, then metabolic disturbances occur, which aggravates weight loss. In such cases, the process of gaining weight begins with eliminating stress.
Bad habits. The following bad habits lead to weight loss, the elimination of which will lead to normalization of body weight: smoking, alcohol and other addictions; lack of physical activity, which contributes to the loss of muscle mass; diet abuse; sleep disturbance.
Digestive and nutrient absorption disorders. Lack of weight is present in a number of digestive disorders: Crohn's disease, colitis, pancreatitis. These and similar diseases are characterized by malabsorption of nutrients. Without receiving external nutrition, the body uses up its own reserves. These conditions require mandatory treatment, including a special diet, as they can lead to the death of the patient.
Oncology. Sudden weight loss may be due to the presence of cancer. The development of a tumor destructively affects the functionality of the entire body, which cannot but affect a person’s weight.
Cirrhosis of the liver. Liver diseases are accompanied by loss of appetite, nausea, and vomiting. This leads to sudden weight loss. Taking medications and a strict diet help prolong life, but the only way to save a person is a liver transplant.

Nutrition rules for underweight

One of the key roles in its occurrence is played by poor nutrition. It is important to eliminate the deficiency in the right way, and not just go on a strict diet. The first goal is to increase both body fat and muscle mass. Diseases associated with obesity also affect many people of normal weight. These are type 2 diabetes, cardiovascular and other problems.

To gain weight without harming your body, you need to follow these rules:

Consume more calories than the body uses. How to gain weight quickly: the body should receive more calories than a person expends during the day. Without excess calories, it is impossible to achieve rapid weight gain. You can find out your individual calorie intake using a calorie calculator.
If slow and gradual weight gain is necessary, then you need to add 300-500 calories to the daily intake calculated in the calculator. If the goal is to gain weight in a short time, then you will need 700-1000 calories on top.
More meals. If you are underweight, the feeling of fullness occurs earlier than in other people. In order to maintain the required caloric intake, there should be 5-6 small meals instead of 2-3 large portions per day.
Food rich in nutrients.

The daily nutrition menu should include:

whole grain products (bread, pasta, cereal without additives);
fruits and vegetables;
dairy products;
protein sources;
nuts and seeds.

Smoothies and shakes. To get extra calories, you don't need to drink sweet soda, coffee or other drinks with a low nutritional value. Instead, it is worth introducing smoothies and healthy shakes into your diet, consisting of milk, fresh or frozen berries, flax seeds or chia. Such dishes are a suitable option for a snack.
Do not drink before meals. If you drink liquid before eating, your appetite decreases. Drinks should be consumed either after meals or washed down with food, but in this case it is better to opt for high-calorie options.
Choose appropriate snacks. If you need to gain weight quickly, then you need to take into account even such things as snacking. Nuts, peanut butter, cheeses, dried fruits and avocados are suitable. You need to get into the habit of snacking before bed.

Products for gaining fat mass

Combining eating foods rich in fat and high in carbohydrates will help you gain weight quickly. You need to eat carbohydrates with fats, because... The body uses both fats and carbohydrates for energy, but cannot do it at the same time. By default, it uses carbohydrates first, but in their absence moves on to digest fats.

Sample nutrition menu for girls to gain weight.

Sources of carbohydrates include whole grains, fruits, vegetables, and legumes. The right fats can be obtained from nuts, avocados, vegetable oils, nut butters, fish, and seeds. For example, any nut butter (peanut, almond, etc.) on a piece of bread, pita with hummus or guacamole, mixed vegetables cooked in olive oil.

Poor carbohydrate choices include processed grains, cookies, crackers or chips, fast food, and sweets.

“Bad” fats are found in margarine, corn oil, or any hydrogenated oil. Half the serving should be fruits or vegetables, a quarter should be a source of protein, another quarter should be grains, and a glass of dairy product. Since carbohydrates and fats are the main sources of energy for the body, they must be consumed in the first half of the day.

It is more difficult for men to gain fat mass than for women. Testosterone present in a man’s body is aimed at burning fat. The predominant estrogen in the female body promotes the opposite effect - rapid accumulation and slow burning of fat. Therefore, with the same diet for weight gain, the end result is different for men and women.

Products for gaining muscle mass

Protein is a nutrient that serves as a building material for muscles. If you do not consume it, then the excess calories risk ending up on your sides. Excess calories obtained from high-protein foods are mostly converted into muscle mass.

When gaining weight, you should try to consume about 1.5 - 2.2 g of protein per 1 kg. weight. This figure can be exceeded depending on the number of calories needed.

Protein-rich foods include:

meat;
fish;
eggs;
dairy products;
legumes;
nuts.

Protein consists of amino acids, of which leucine is the most important in terms of increasing muscle mass. For food to promote muscle growth, one serving should contain 2-3 g of leucine.

One serving of meat (assuming the serving is the size of the palm of a person's hand) contains at least 2 g of leucine. Three eggs, two glasses (240 ml volume) of milk, a piece of fish or a glass of yogurt contain 1.5 g. A glass of cottage cheese contains approximately 3 g of leucine.

Protein is needed to grow muscle mass

Among plant foods, soy contains the most amino acids - about 2.3 g in one glass. Next come beans and lentils - from 1.2 to 1.4 g, respectively. A quarter cup of nuts or flax seeds contains 0.5 g.

The process of gaining muscle mass occurs differently in men and women. A man's body produces at least 10 times more testosterone, which naturally promotes muscle growth. That is, it is much more difficult for a woman to gain muscle mass.

Cholesterol and animal fats enhance testosterone production. To speed up muscle gain, a man’s diet should include foods such as oysters, broccoli, and beef.

Weight gain drugs

To quickly gain weight without consuming a lot of calories, you can resort to taking special supplements in the form of a complex of vitamins and minerals. Modern dietary supplements promote weight gain without causing harm to the body.

Protein shakes

A protein shake is an easy way to add not only extra calories, but also plenty of high-quality protein to your diet. If your daily routine includes physical training, then it is better to take a protein shake 15-60 minutes after completion. In this case, the protein will be used to restore and build muscle mass.

On average, one serving of powder contains about 140 calories. For a pronounced effect when gaining weight, it is recommended to dilute the protein shake with milk with a fat content of at least 2%. A glass of this milk contains approximately 122 calories. Thus, about 262 calories enter the body at one time.

You can increase the amount of calories with the help of various additives: berries, bananas, nut butters.

Brewer's yeast

Brewer's yeast is a fungal organism that is used in brewing. They contain B vitamins, chromium, selenium, and are a good source of nutrients for building muscle and maintaining health.

Although brewer's yeast itself does not directly affect muscle growth, it does help the body digest and absorb proteins, fats and carbohydrates, thus increasing energy levels.

Brewer's yeast tastes slightly bitter, although brands now offer tasteless versions. Available in powder, flake, tablet and liquid form. The daily dose for an adult is 1-2 tablespoons of powder.

Carnitine

Among the effects of taking carnitine, it is noted that it promotes rapid weight gain. It both directly and indirectly affects the growth of muscle mass. By increasing blood flow to the muscles, it improves their functioning through saturation with useful substances.

In men, carnitine helps increase testosterone levels. It increases the number of testosterone receptors in the muscles, which leads to their intensive growth.

Carnitine also improves endurance, which has a positive effect on the duration of physical training. The substance transports fatty acids to the muscles, which serve as fuel. Carnitine reduces the amount of lactic acid produced, which inhibits muscle activity. This means a more intense level of training and less recovery time.

For maximum effectiveness, carnitine should be taken before training, combined with fast-acting carbohydrates (60 g of dextrose or maltodextrin). If there is no training, then carnitine is taken throughout the day. The standard dose ranges from 500 to 2000 mg.

Weight gain with baby food, water, gainer, hormones and vitamins

Among the large number of products and drugs for weight gain, the following are popular.

Gainers

If you need to quickly gain weight in a short time, then supplements such as weight gainers will help you achieve your goal. Like protein shakes, mass gainers are a protein-rich nutritional supplement that improves muscle growth.

Gainer or protein? The choice depends on the person's needs

There is a difference between them: protein shakes contain large doses of protein, but are low in carbohydrates and fat. Gainers have balanced proportions of macronutrients. For example, one serving of an average gainer contains about 240 calories, which is 12 g of fat, 21 g of carbohydrates and 10 g of protein.

The number and time of gainer intake directly depends on diet and lifestyle (presence or absence of training). Since gainers differ in composition, the manufacturer always indicates recommendations for use on the label.

Baby food

Baby food is used to improve the growth rate and weight gain of a child, so it contains many vitamins, macro- and microelements, proteins, fats and carbohydrates. Baby food is classified as healthy and proper food; its consumption is not accompanied by problems. Can be used as a snack several times a day.

Water

Increasing the amount of water you drink to 3 liters per day will help you gain weight in the short term. A parallel increase in the amount of salt in food contributes to water retention in the body for a longer period. In this case, there should be no health problems, since water retention can increase blood pressure and cause edema.

Hormones

Hormonal medications can be used to gain weight:

Contraceptive oral contraceptives often lead to rapid and uncontrolled weight gain. This is explained by the permanent intake of synthetic sex hormones into the body, which are responsible for increasing fat mass. Among the popular drugs are Duphaston, Yarina.
Dexamethasone and Prednisolone cause weight gain as a side effect. They are used for a number of conditions, including the treatment of anorexia.
Somatotropin used as an injection to gain muscle mass, or growth hormone. It is used in complex therapy of growth hormone deficiency in adults and children, in the treatment of nervous disorders, to prevent weight loss in patients with AIDS.

Vitamins

Vitamins such as:

Vitamin A stimulates protein production, which promotes muscle growth. Supports the production of glycogen, which increases the body's endurance;
thiamine, or vitamin B1, improves appetite and endurance, affects muscle growth;
Vitamin B6 is another vitamin that improves appetite. Helps absorb carbohydrates, which increases energy levels;
if weight loss is caused by constant stress, then vitamin C will help. It suppresses the production of stress hormones and strengthens the immune system;
Vitamin D improves testosterone production, which directly affects muscle growth.

An integrated approach to weight gain in men

Men gain weight by consuming more calories than their body burns during the day. But you need to get your calories from the right foods, since unhealthy foods cause equal damage to everyone, regardless of a person's weight. Even if the goal is to quickly gain weight, there is no need to resort to dubious products. Also, do not forget about lifestyle.

The effect occurs when the problem is solved in a comprehensive way. Proper nutrition with an emphasis on proteins in combination with strength training gives a lasting effect in the form of muscle growth.

In this case, it is necessary to pay attention to the largest muscle groups:

chest;
back muscles;
triceps and biceps;
shoulder;
quadriceps;
muscles of the back of the thigh;
buttocks;
abdominal muscles.

If a person is bothered by abnormal thinness, then this may be a symptom of one or another disorder in the functioning of the body. In this case, weight gain should take place under medical supervision in the presence of drug therapy for the main diagnosis.

An integrated approach to weight gain in women

Before starting a weight gain program, a woman first needs to consult her doctor about this problem. In the presence of hidden diseases, self-activity will not only not help cope with the deficiency, but may also aggravate the problem.

If lack of weight is caused by health problems, then this symptom can be corrected only by prescribing medications.

If a woman has received confirmation that she has no diseases or disorders, then it is necessary to create a combined system of proper nutrition and strength training. When building an individual nutrition system, it is necessary to take into account that the body of women, unlike men, tends to accumulate fat mass faster.

At the same time, it is not necessary to consume food in large quantities - sports nutrition and nutritional supplements contain essential nutrients that can be obtained by drinking one or more glasses of cocktail a day.

The set of exercises should take into account the differences between female and male bodies. If men's workouts are more often focused on building muscles in the upper body, then women need to choose a more balanced system that will include a sufficient amount of strength exercises for the legs.

Women are able to train longer due to good endurance, so the number of repetitions within one set will be higher.

Normalization of lifestyle, wakefulness and sleep

Fat and muscle mass of the body actively increases during rest, so for rapid weight gain, proper sleep is necessary. Lack of sleep leads to increased cortisol levels over time. Cortisol is a hormone produced by the adrenal glands and is often called the stress hormone.

This substance destroys muscles, as a result of which their mass decreases. Accordingly, body weight decreases.

Following a daily routine promotes rapid weight gain. To do this, you need to wake up and go to bed at the same time, as well as stick to your eating schedule. This is important when a person has a decreased appetite. By giving the body food strictly according to a schedule, over time the appetite itself will awaken at the right time.

You can achieve rapid weight gain if you have such qualities as perseverance and perseverance. Due to a fast metabolism, weight gain may become more difficult, but with strict adherence to the correct diet, combined with regular physical activity, the result will definitely come sooner or later.

Useful video on how to gain weight quickly and effectively

Useful tips on how to gain weight correctly at home:

How to quickly gain weight and get rid of thinness:

Protein selection criteria
Homemade protein shake for weight gain
When to use
How to improve the taste
Homemade smoothie for weight gain

Ideals from the world of fashion and the film industry are winning the interests of millions. A slim figure makes it easier to achieve success in your personal life and career, especially if your line of work requires you to frequently communicate with other people. At the same time, excessive thinness can become a serious problem. In such cases, a balanced diet and regular exercise will help, and additional means will be protein shakes for weight gain. Girls and guys with a fast metabolism have a hard time gaining weight, and athletes with a lean physique have difficulty gaining muscle mass. In this article we will tell you what type of protein is most effective, when and how to use it, and also share recipes for making cocktails at home.

Which you lack to quickly gain weight.

1. Protein selection criteria

Protein shakes are effective when you need to build muscle mass. They will allow you to quickly restore strength after training, and can also be an alternative to one of your meals or snacks. For example, if you can’t handle a large portion, a protein drink will provide the necessary calories.

There are several types of protein that are used for muscle growth

Whey. Excellent price/quality ratio. It is a mixture of proteins that are obtained from whey. Its advantages include easy digestibility, which makes muscle recovery faster.
Complex (casein). An adjuvant, best taken before bedtime.
Egg. It is easily absorbed by the body and also has significant biological value. However, the cost of this protein is slightly higher than whey protein.
Meat. The result after use is not superior to other protein powders, and its price is much higher.
Soy. The least effective of all of the above, although expert opinions on this issue differ.

2. Homemade protein shake for weight gain

You will need:

Milk (2% or whole) – 1 glass. If you are allergic to milk or follow a strict vegetarian or vegan diet, then choose soy milk.

Whey protein – 1 spoon. It is advisable to leave your choice on brands that have proven themselves well.

Banana – 1 pc.

Strawberries – 4-5 pcs. optional (can be replaced with your favorite berries or fruits).

Make sure the blender is turned off, then pour a glass of milk into the blender bowl and add a spoonful of whey protein. Close the lid and mix the ingredients on medium speed for about 15 seconds. Turn off the blender and add peeled banana, strawberries or other fruits as desired. Next, mix at medium speed until smooth. You can make the drink more nutritious by adding nuts, oatmeal or yogurt.

Remember these precautions:

Follow safety precautions when working with a blender.
Use the amount of protein according to your needs.
Choose only fresh and high-quality ingredients.
Allergy sufferers should carefully study the composition of all products before mixing.

3. When to use

You can drink a whey protein shake with milk and water for breakfast. By mixing the ingredients in a blender, you will get a nutritious and high-calorie cocktail. It can be supplemented with your favorite fruits, as well as a sandwich made from whole grain bread or cereals.

It is most advisable to take protein drinks before and after training:

Increase endurance before resistance exercise and lifting weights by taking a shake of whey protein, milk, and oatmeal.
Within an hour after training, you can drink a mixture of milk, whey protein and berries to taste. Adding a few simple carbohydrates will make its muscle recovery effect more effective.

You can avoid the process of dissimilation (the body begins to break down muscle fibers in order to obtain energy) by drinking this drink at night.

If you are unable to gain weight following the recommendations for nutrition and training, then pay attention to Biorost Forte. This drug helps normalize metabolic processes, and its benefits include separate series for men and women.

It is guaranteed that you can cope with the problem of critically low body weight and recover from various diseases associated with weight loss (for example, anorexia) with the help of Hercules 1000 supercalorie concentrate.

4. How to Improve the Taste of Protein Powder

Many protein powders that help you gain weight faster can add an unpleasant taste to your shakes. We bring to your attention some useful tips for improving such cocktails.

Add a few spoons of sugar, chocolate syrup or honey. If you're limiting your sugar intake, try one of the following:

Peanut paste. This will sweeten the mixture and provide a thicker consistency.
Fruit juice. By choosing such a supplement, you will be able to not only enjoy the taste, but also provide your body with the necessary vitamins. Do not add citrus juice to milk-based drinks, otherwise the milk will curdle.
Artificial sweeteners.

A few spoons of cocoa or vanilla, a pinch of cinnamon, nutmeg or other spices will not only make the drink taste better, but also give it a rich aroma.

Experiment with different combinations. For example, adding syrup and a little vanilla.

Try adding vegetables to your smoothie. This solution, of course, is not for everyone, but we note that green vegetables (spinach, zucchini and others) go well with protein powder.

5. Homemade Weight Gain Smoothie: Top 5

To prepare cocktails you will need the following ingredients, which will need to be mixed in a blender bowl.

Option 1. Milk – 250 ml, banana – 1 piece, yogurt – 3 spoons, honey (optional), oatmeal – 3 tbsp. spoons, ice cream.

Option 2. Cottage cheese – 100 g, milk – 200 ml, banana – 1 piece, honey (optional), oatmeal – 2 tbsp. spoons.

Option 3. Bananas – 2 pieces, milk – 500 ml, cream – 100 ml (can be replaced with ice cream), vanilla sugar – 1 bag, cinnamon (optional).

Option 4. Milk – 250 ml, sugar (to taste), egg – 1 pc.

Option 5. Cottage cheese – 100 g, kefir – 250 ml, persimmon (banana) – 1 pc.

Try adding fruits or vegetables whose taste you like best to your protein shakes for weight gain. Enjoy flights of fancy and taste variety.

This article is a short, to-the-point guide to protein powders with no unnecessary facts or fluff! After reading it, you will become a real expert and will amaze your friends by always answering questions with confidence about which protein is best for gaining muscle mass.

So what do you really need to know about protein powders? As a newbie to bodybuilding, you naturally want to know the answers to the most important questions. At the end of the article you will find information on which protein is best to buy from domestic and foreign producers.

Do you need protein powders? Do they really work? How much should I take? Which to choose? Which one is the best? And finally, how soon will you start attracting the attention of the opposite sex?

This article is not intended for those who want to learn about ion exchange, genetic mutations, isotope-labeled protein tracers... and all that. This article clearly describes the basics of using protein powders without the unnecessary hype and confusion that usually accompanies the description of any sports nutrition. By the time you finish reading this article, you will become a real expert in this matter and surprise your friends on your next trip to the sports nutrition store. No more hours of wandering around the shops!

Is Protein Powder Really Necessary to Gain Muscle?

Protein supplementation is not an absolute requirement for gaining weight. It is unlikely that you will meet a person who can consume 400 grams of protein per day from their regular diet. If you need to get more than 200 grams of protein per day, using protein powder will make your life a lot easier.

Additionally, protein powders and meal replacement drinks tend to be more cost-effective than conventional products. Don't get me wrong - protein powders are still just a dietary supplement. Let us emphasize once again: the focus of any diet should be food. Natural products are preferable because they contain a full range of nutrients that powders do not.

The bulk of dietary protein should come from meat, fish, poultry and eggs. However, getting all your protein from food isn't always practical or convenient, especially if you have to eat 6 or more meals a day to get enough. Please note that for optimal results, you should limit your intake of protein shakes to a maximum of three times per day or 40% of your daily food intake.

Remember that food and dietary supplements must provide optimal nutrient intake, including adequate protein. Most of those reading this article do not have a personal chef at home to select dietary foods for you. And don't make the fatal mistake of thinking that protein powders can replace hard training and proper nutrition.

“Remember that food and dietary supplements must provide optimal nutrient intake, including adequate protein.”

Do Protein Powders Really Work? Are they harmful to health?

The most frequently asked question is: “Will protein powder actually help me gain muscle or is it a scam?” A better question is: “Does protein really work?” The obvious answer is yes.

Protein is made up of individual "blocks" called amino acids, which perform a variety of functions in the body. For example, they are responsible for the synthesis of muscle fibers and maintaining muscle health while following a diet and constant physical activity.

Protein functions:

Participates in the production of red blood cells.
Supports the immune system.
Maintains healthy hair, nails and skin.

However, not all protein powders are created equal, and it's important to note that not all protein powders are as safe as they say on the packaging. Unfortunately, most protein powders are full of harmful ingredients such as artificial colors, fructose, saccharin and aspartame. Buy protein powders with natural ingredients rather than those that contain chemical sweeteners and other substances that do not promote muscle growth and fat loss.

You are harming your health when you consume low-quality smoothies with refined and processed carbohydrates (such as brown rice syrup, sucrose or fructose). Before purchasing, make sure that the manufacturing company is committed to keeping you healthy. Unfortunately, the production of low-quality, but cheaper products will continue because there is a demand for them among bodybuilders. So look for unbiased reviews, research the company's history and reputation. And only then make a decision!

Another criterion for the quality of a protein product is ease of preparation. Most protein powders can easily be turned into a shake even with just stirring with a regular spoon. But the proof of true quality is the lack of taste - this is an inevitable sacrifice to maintain the safety and usefulness of the powder. Once all artificial chemical sweeteners (aspartame, sucralose) and simple sugars are removed from the product, it loses its taste and may even be bitter.

How to take protein to gain muscle mass?

How much protein powder should you consume?

A better question is: “How much pure protein do I need to achieve such-and-such?”

Protein is an extremely important macronutrient that needs to be consumed frequently throughout the day. The average amount of protein needed is 2 to 3 grams of protein per 500 grams of muscle mass. This means that if you weigh 75 kg and have 10% body fat (75 x 0.10 = 7.5 kg fat, about 67.5 kg lean muscle mass), then you need between 135 and 200 grams of protein per day.

Protein powder can be used primarily to make shakes that you drink before, during, or after a workout. It is preferable to consume a liquid food product at this time, since it has a higher absorption rate. You should not replace protein powder with more than two meals a day. Here's what your typical day might look like:

First meal (breakfast) – regular food
Second meal (mid-morning) – liquid protein food
Third meal (lunch) – regular food
Fourth meal (mid-day) – regular food
Fifth meal (before and after training) – liquid protein food
Sixth meal (dinner) – regular food
Seventh meal (before bedtime) – regular food

Which protein to choose to gain muscle mass?

Before you make your final decision, check out these short descriptions to help you understand the different protein powders.

Whey Protein

Whey protein makes up 20% of milk protein. Whey is an excellent, rapidly absorbing protein source with an excellent amino acid profile, high cysteine content and a blend of peptides. Since it is absorbed very quickly, the best time to use it is before/during training or immediately after it. It is great when you need a lot of energy and when your body is in an anabolic state.

Casein

Casein makes up 80% of milk protein. Casein also has an excellent amino acid profile and an excellent blend of peptides, but it is slow to digest. Since casein releases slowly into the bloodstream, it should not be used during or after workouts - this is when you need a “fast” protein. Casein can be used in all other cases.

Soy protein

“It is best to avoid soy protein altogether and consume the other types of protein listed in the article.”

Soy protein is the most controversial of all protein types. Fans of soy products believe that soy products have an almost magical effect on the human body. But there is also a large body of research that shows that soy protein can be harmful in many situations. Because of this confusion, it is best to avoid soy protein altogether and consume other proteins.

Protein mixtures

Protein blends are typically a combination of several types of proteins, such as a mixture of whey protein concentrate, whey protein isolate, egg white, casein and soy protein. Why is the mixture better? You get a full spectrum of proteins that have varying degrees of absorption. The mixture creates an anabolic environment thanks to whey protein and provides an anti-catabolic effect thanks to casein. Use them at any time of the day, but NOT before or after a workout.

Whey hydrolysates

Whey hydrolyzate (also known as hydrolyzed whey protein or peptide blend) are the most powerful proteins and are the fastest to be absorbed; This is the best form of protein since your body prefers peptides to whole protein. Hydrolysates are produced at very low temperatures, low acidity conditions and mild enzymatic filtration (so they are full of essential and branched chain amino acids). They potentially promote short-term protein synthesis before and after exercise.

Which is better: whey protein or whey isolate?

Most whey protein powders on store shelves are made from whey protein concentrate mixed with a small amount of whey isolate. When comparing the two, isolate is more expensive than whey protein concentrate because it is higher quality (purer) and has a higher biological value. Whey protein isolate contains more protein, less fat and lactose per serving. High quality isolate contains 90-98% whey protein, while concentrates contain around 70-85% protein. Whey protein isolate contains the highest amount of protein found in milk. Due to its chemical structure, it is most easily absorbed in the gastrointestinal tract.

Obviously, a supplement with a high concentration of protein isolate would be the preferred choice. However, this is an individual decision because isolate is more expensive and just because it is purer does not guarantee that you will get bigger muscles. It can't justify the extra cost.

So what's the bottom line? Which to choose?

Pre- and post-workout use of whey hydrolyzate will likely not be sufficient to affect protein synthesis. As mentioned, whey isolate is an extremely high quality whey protein. For best anabolism, isolates should be combined with whey hydrolysates only before or after training. A small amount of whey concentrates in your diet won't hurt you, but they shouldn't be your number one ingredient.

If you need a powder to support muscles during growth and recovery (any time other than training), use protein blends. You will receive a full spectrum of proteins with different absorption rates. In addition, you will maintain an anabolic state with whey protein, and casein will counteract catabolism.

Which protein is best among domestic producers?

When choosing the right nutrition for muscle growth, protein is very important. More precisely, its quantity and amino acid composition. When buying protein to gain muscle mass, it’s hard to say which one is better, from the point of view of muscle growth. Any quality protein works well for this purpose. But you will find out which one is better in the video below. You will learn the results of analyzes of domestic proteins: Pureprotein, Rline, RPS, Atech, KingProtein, Geneticlab, Academy T.

Which protein is best among imported manufacturers?

An analysis of foreign proteins was carried out here: MyProtein, Dymatize, Arnold, Mex, Universal, San, Ostrovit, Syntrax. All the results are presented in the video; based on the information received, you can conclude which brand of protein is best to buy.

Conclusion

We hope this article has introduced you to the basics of using protein powders and empowered you to make your own decisions when shopping at sports nutrition stores. Now you can ask the seller exactly what you are looking for, and not remain indifferent to the jars on the shelves without the advice of a consultant!

Oh yes, protein powder will also help you lose weight and gain success with the opposite sex. But he won't do it in an "ultra-short period of time" without appropriate adjustments to his diet and lifestyle.

Based on materials:

http://www.bodybuilding.com/fun/vinced7.htm

When purchasing a gym membership in order to increase muscle mass, lose weight, or improve shape, many are interested in visible and stable results. Protein is the most essential element for muscle growth. From the point of view of performing the task of losing weight, it also turns out to be valuable, but not because it has a fat-burning effect. The latter is a strong misconception for beginners who are at the forefront of building ideal body proportions. The predominance of protein foods in the diet (in combination with fiber) helps speed up metabolism. However, when entering the body with familiar foods, protein is not absorbed in full. A good protein, which is the same protein, but in the form of an easily digestible powder, helps ensure a sufficient supply of nutrients. Having become interested in the issue of purchasing dietary supplements, in particular protein, many begin to get confused about the variety of product brands, specific purposes and methods of consumption.

In what form is the protein available?

The classification of types of protein powder is based on its properties: rate of absorption into the blood, degree of saturation with amino acids. Depending on these indicators, the optimal time of admission varies.

The best protein to use before going to the gym and after classes is whey. It, in turn, can be an isolate, concentrate and hydrolyzate. The first type contains up to 95% protein and is characterized by an almost complete absence of lactose and fat. The latter are present in small quantities in the concentrate, where the percentage of protein reaches a maximum of 89. From a biological point of view, the hydrolyzate is the purest protein (its share in the composition is 99%), such a protein is the most expensive.

If whey protein is absorbed in an average of an hour and a half, casein will saturate the body with nutrients for 10 hours. This circumstance encourages you to drink casein protein at night to fuel your muscles during passive rest.

Soy protein has a certain category of consumers. Having an inferior composition of amino acids and being created exclusively from protein of plant origin, this type is optimal for girls and those who are strictly lactose intolerant. Soy protein provokes a decrease in testosterone and increased production of female sex hormones. The absorption rate of three hours allows you to use the powder after the training process.

Opens the top 10 best proteins Dymatize ISO-100. The product is a type of pure whey isolate. Suitable for those who are seriously working in the gym to increase muscle volume and seek to slow down the process of fat accumulation. Dymatize ISO-100 is ideal for the drying period due to its zero carbohydrate content. Perfectly stimulates recovery processes, allows you to gain 7 kilograms of muscle mass in eight weeks when consumed 2-3 times a day. A unique feature is that the isolate is hydrolyzed, which means it will be absorbed much faster. The combination of glutamine and taurine in the composition will ensure the growing effectiveness of strength training.

Ranked ninth in the BPI Sports Best Protein ranking. It is a protein mixture where whey is presented as a concentrate, isolate and hydrolysate. These components ensure the formation of a powerful protein matrix that supports muscle growth and does not allow them to disintegrate. The latter is due to a thorough selection of amino acids. Suitable for use by both girls and men with a difference in dosage of one measuring spoon. It will be an excellent rational addition to your daily diet while working on body contour. The most popular flavors of BPI Sports Best Protein are banana and butter cookies.

Next on the list of the best is Universal Nutrition Animal Whey, a product from a US company called Universal Nutrition. The composition contains ideal proportional combinations of purified protein types, the action of which is supported by a powerful set of amino acids. The protein was created using modern technologies that make it easier to tolerate the components and relieve the consumer of side effects in the form of mild disorders of the digestive system. Animal Whey is most soluble in skim milk or plain water. It is recommended to use three times a day; for professional weightlifters and bodybuilders, a double dose (2 scoops) can be used. The line includes vanilla ice cream and chocolate flavors.

7. 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).

6. Optimum Nutrition Gold Standard 100% Casein

Manufacturer Optimum Nutrition presents the best long-lasting protein powder on the market - Gold Standard 100% Casein. It is due to the presence of casein, which is commonly called a “slow” protein. If such a protein is not relevant during the period before and after training, then the rest of the time its effect will be appropriate. The main advantage is the saturation of the body with those amino acids that cannot be synthesized independently under normal nutritional conditions. Reducing the level of catabolism during time free from visiting the gym is another advantage of this protein. At the same time, it creates a non-straining feeling of satiety, which will have a positive effect on the quality of rest at night. After taking it, the nitrogen balance remains at a positive level for 7 hours.

5. Cellucor COR-Performance Whey

Cellucor COR-Performance Whey occupies the middle of the protein rating. Cellucor positions its product as the best protein produced on the basis of whey isolate and concentrate. One spoon contains 15 grams of protein, which is quickly transported with the participation of special compounds, digestive enzymes. Cellucor COR-Performance Whey protein mixes quickly in cold water and has a non-sweetening taste. With stable use, there is an increase in productivity and endurance indicators. The manufacturer notices that there is no need to regularly interrupt consumption cycles, arguing that the product is completely safe. Better results are seen when used in combination with creatine (for progress in lifting weights), carnitine (for cutting) or BCAA (when the main goal is to prevent muscle breakdown and recover in the short term).

4. Syntha-6 BSN

Syntha-6 BSN is the best protein if you choose versatility as your main competitive quality. The composition combines 6 types of proteins that are completely absorbed over different periods of time. The ability to combine whey and casein protein has made Syntha-6 popular and in great demand. A successful combination of components has become a factor that has a positive effect on the uniform absorption of amino acids by the body. One meal is equivalent to the amount of protein contained in four chicken eggs and a serving of chicken breast, with the difference that nutrients from food are absorbed by 30%, while protein “without loss” delivers the necessary nutrients. The product suppresses the process of breakdown of muscle structures and allows you to diversify the usual protein component in your diet due to the variability of tastes. Omega-3 fatty acid supplements may be the only viable supplement.

3. JYM Pro JYM

The company of the same name introduced its product only in 2014, but JYM Pro JYM is already listed in the ratings as the best protein in the line of similar ones. Consisting half of casein, the drug is a complex product. 10% is egg protein, the rest is whey protein in isolate form. To maintain a constant supply of protein to the body, protein can be taken within half an hour before and after strength training, as well as before bed and immediately after waking up. On days when a visit to the gym is not planned, the mixture is taken between meals. It is not recommended to use JYM as a separate source of protein, ignoring the corresponding nutrients in the main diet.

2. Phase 8 MuscleTech

Second on our list of the best protein blend-based sports supplements is Phase 8 MuscleTech. The quality of premium protein was achieved through the use of eight protein components, including hydrolyzed isolate, casein, whey and milk protein concentrate. Phase 8 MuscleTech has a prolonged effect (up to 8 hours). It is recommended to consume up to 4 times a day in a dosage of 26 g. Effective during periods of heavy cutting training, when the main task is to preserve muscle mass, ensure growth against the background of a low-carbohydrate diet and the need for rapid recovery. The optimal solution for the final meal before going to bed. Phase 8 MuscleTech protein contains calcium, glycine and taurine, which allows you not to feel a deficiency in microelements, not to reduce the intensity of cardio training (to create definition) and perform endurance exercises.

1. 100% Whey Gold Standard (Optimum Nutrition)

Topping the ranking of the best proteins is 100% Whey Gold Standard. The isolate, in tandem with the whey protein concentrate in the composition, was filtered at the molecular level, which made it possible to create a product in the form of a pure protein resource. The rapid absorption that characterizes the protein is due to the action of molecular peptides of whey. Optimum Nutrition technologies have created a priority model in the line of fast-acting protein supplements. Enzymes have made a better protein available to athletes who have difficulty tolerating lactose but don't want to give up progress in training with heavy weights. The powder contains glutamine and BCAA in the amount of 4 and 5 grams for a standard single serving of 30 g. 6 doses of 100% Whey Gold Standard are allowed during the day at a dosage calculated from the ratio of “1 kg of weight - 2 grams” of protein.

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