How much protein is in sports nutrition? Protein in bodybuilding

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Protein - this is a protein, that is, it is one of the nutritional elements that is included in products and plays a very important role in bodybuilding, since muscles are mainly composed of proteins. Protein consists of amino acids, so it can be more or less complete depending on its amino acid profile. This article will talk about protein as a sports supplement, but it is important to understand that the supplement is the same nutritional nutrient, just in a different form. However, a number of protein supplements may have side effects that are related to the athlete's health status, such as lactose intolerance or kidney condition. It is also important to understand that more protein does not mean better, you need to get enough protein, and it must be complete.

Protein, as a purified product, can not only satisfy the body’s need for protein, but also increase its total value, making its amino acid profile more complete. But protein is an additive to a properly balanced diet, so the athlete should get at least 50% of the protein from regular food. Men need to eat 2-3 grams of protein per kilogram of their own body weight per day, and 1-2 grams for girls; this figure also depends on the goals of the training cycle. During weight gain, this indicator should be maximum, while cutting, minimum, and if an athlete wants to lose weight and not become more sculpted, then per day you need to consume no more than 1-1.5 grams of protein per kilogram of your own body weight.

It should be noted that protein does not have to be consumed in the form of sports nutrition. You can easily get by with regular products, which will have virtually no effect on the results of the training. The need for sports nutrition arises only when you do not have time to maintain a diet, for example, you work, go to school, so it is difficult for you to eat every 3 hours, this is where nutritional supplements come to the rescue. Yes, there are situations where supplements can serve not just as meal replacements, but have a real effect. Such situations include the time after training, morning, night and the training stage itself. Not all cases require protein, but certain supplements may be useful, such as amino acids during training. The only essential nutritional supplement that cannot be compensated for by normal nutrition is creatine, so we recommend buying and using it, this supplement works!

Conclusion: Protein is a food nutrient that the body uses as a raw material during the synthesis of organic tissues. It doesn’t matter whether you get protein from sports nutrition or from regular food, it is important that the protein is complete in its amino acid profile. If you manage to eat according to a schedule and get 2-3 grams of protein for every kilogram of your own weight, then you do not need protein as a sports supplement. At the same time, if you take fast protein in the morning and after training, and slow protein before bed, this will have an insignificant effect on muscle mass gain, but this effect will not be critical. That is, sports nutrition in the form of protein works and gives results, but only in conjunction with proper diet and training, and the result from using sports nutrition is secondary, that is, less significant.

Types of protein

Egg protein - This is one of the best products on the sports nutrition market, which, unfortunately, is not popular due to its high price, so not all manufacturers produce it. The undoubted advantage of the product is the quality, since the amino acid profile of this protein is the best. Eggs, in general, are a very valuable source of protein, but, as you may know, you cannot eat whole eggs in large quantities. The bottom line is that there is a lot of fat in the yolk, relatively a lot, and although most of this fat is healthy, it is nevertheless a burden on the liver. It is optimal to eat 10 eggs a day, 2 of which are whole. Eggs will cost less than protein per gram of protein, while their quality will be almost the same, but the protein is convenient to eat and digested faster.

Whey Protein is a product of processing sweet whey formed during the production of rennet cheeses. This type of food supplement is superior to all other protein products because it contains a large amount of BCAA, reduces cholesterol levels in the blood, in addition, whey contains about 15% of amino acids di-, tri- and polypeptides involved in the synthesis of enzymes and hormones. There are three types of whey protein: isolate, hydrolysate and concentrate. All three are quality products, although of course the isolate and hydrolyzate are higher quality than the concentrate. However, isolate and hydrolyzate are really effective only after training and in the morning, when you need to quickly compensate for protein deficiency. If you need protein to fill nutritional gaps, then the concentrate has a better price-quality ratio.

Isolate - This is one of the most popular and expensive types of whey protein, containing more than 90% protein in its composition. This is important not only because the athlete will receive a lot of protein from one serving, but also because fats and carbohydrates will not enter the body along with the protein. Such a pure product may be necessary immediately after training, or during “drying”, since in both the first and second cases it is advisable for the athlete to avoid unnecessary food nutrients.

Hydrolyzate - this is the purest and most expensive version of whey proteins, which also contains more than 90% protein in its composition, but differs from isolate in that the protein is already partially destroyed. In other words, the hydrolyzate is absorbed very quickly, so it is recommended to take it immediately after training or in the morning to quickly stop the catabolism of muscle structures. This product is definitely recommended to be taken while gaining weight, but when cutting, it is not suitable for everyone, because due to the fact that it is quickly absorbed, the body produces a lot of insulin, which can prevent fat burning.

Concentrate - this is a less pure product than isolate and hydrolyzate, it contains only 60-90% protein in its composition, but it is much cheaper. Whey protein concentrate is not recommended for use after a workout, or rather, it can, of course, be used, but it will not make any more sense than just coming home and eating. In other words, the concentrate should only be used to compensate for the lack of protein in the event that the athlete simply cannot maintain the nutrition schedule. If your studies and work allow you to eat normally, then there is no point in buying concentrate.

Casein protein - this is a so-called slow protein that takes a long time to digest, so it is recommended to take it at night, or if you are forced to take a long break from eating. For example, you know that you won’t be able to eat in the next 4 hours, that’s where casein protein comes to the rescue. During weight gain, casein is recommended to be taken only before bed, and during “cutting” it can be taken during the day in order to suppress appetite and increase thermogenesis. It is worth noting that athletes with poor lactose tolerance may also have difficulty tolerating casein, so be careful.

Soy protein - this is the lowest quality protein that is best not to use, although it is often advertised and they try to stuff it into a jar of sports nutrition, since it is very cheap, and therefore profitable to sell. Firstly, soy protein contains little BCAA, secondly, little methionine and glutathione, thirdly, it is poorly and slowly absorbed, while stimulating insulin secretion. Soy protein contains phytoestrogens, the action of which is identical to the action of estrogens, which further interferes with the synthesis of muscle structures. In general, low biological value and an inferior amino acid profile indicate that you need to carefully read the composition of the protein you purchase and ensure that it does not contain soy sources.

Hemp protein is a slightly higher quality protein than soy. Hemp protein is produced from hemp grains, so it contains not only protein, but also unsaturated fatty acids, as well as hemp oil. This protein contains mesoinositol and phytin, which regulate carbohydrate metabolism and blood cholesterol levels. Hemp proteins are well absorbed; in addition, hemp contains pectins, which have a positive effect on the condition of the gastric and intestinal mucosa. In other words, if you are a vegetarian, then it is better to take hemp protein rather than soy protein, especially since hemp is a cheap raw material, so the risk of counterfeiting is very low.

Conclusion: to suppress the catabolism of muscle structures in the morning and after training, it is best to use whey protein isolate or hydrolyzate; It makes sense to use whey protein concentrate only if the athlete does not get enough protein from his diet; casein protein should be taken before bed, as well as if the athlete is forced to take a long break from eating; If you are a vegetarian, then it is better not to use soy protein, but replace it with hemp protein.

Rules of use protein

Fast protein – it is recommended to stir it in water or juice so that it is quickly absorbed. It is recommended to use fast proteins while gaining muscle mass; it is most effective to take them in the morning and immediately after training to neutralize the catabolism of muscle structures. During “drying”, you can also use hydrolyzate after training; if you have a fast metabolism, then you can use isolate, but you should avoid concentrate. A single serving of protein should not exceed 30-40g, since more protein may not be absorbed and may also become an excessive burden on the kidneys. You can take 1-4 servings of protein per day, but the athlete should get at least 50% of the protein from regular food, and not from sports nutrition.

Slow protein – It is best to stir it in milk, as this will slow down the rate of its absorption, allowing nutrients to enter the body longer and more evenly, and the milk will also improve the quality of the amino acid profile of the protein. During “drying”, in addition, the slow rate of protein absorption will reduce the level of insulin secretion, which will contribute to fat burning. It is recommended to use slow protein at night; you can also drink it 2 hours before training, which will protect your muscles from catabolism. A serving is 30-40 grams; you are allowed to take from 1 to 4 servings of casein protein per day; it is not recommended to use soy protein. You should get at least 50% of your protein from regular food.

In today's article we will look in detail at what nutrition is for athletes and how it differs from the diet of an ordinary person. During training, the athlete experiences high physical and psycho-emotional stress. To compensate for the body's energy costs, as well as to achieve better sports results (increasing muscle strength and endurance, building lean muscle mass), a mandatory supply of nutrients is required with food.

Nutrition for athletes should be absolutely healthy, because any junk food will affect the body’s condition and invariably worsen your athletic performance. Preparing sports nutrition at home (in particular, a protein shake) is quite simple. But more on that later.

Nutrition for athletes must provide the required amount of proteins, fats and carbohydrates (BJC).

Nutrients can be divided into the following groups: proteins, fats, carbohydrates, vitamins, microelements. A separate component is water. A sufficient amount of it is necessary for the body to maintain health and proper functioning, just like nutritious food.

If you decide to eat healthy, you should also reconsider your cooking methods. Avoid frying foods and preparing semi-finished products. Use boiling, stewing and baking.

With careful attention to menu planning, nutritious nutrition for athletes can be provided through regular food at home. Undoubtedly, you will need to spend a little more time and attention on this than just buying a few cans of sports nutrition. However, it is worth noting that even famous bodybuilders say that using natural products in everyday life is still preferable to leaning on.

How much BJU do you need when playing sports?

Before talking about what foods should be consumed to ensure adequate nutrition when playing sports, you should figure out how much you need to eat in order to achieve certain results. What should be the total caloric content of the diet and what percentage of proteins, fats and carbohydrates?

1. Determine your daily calorie intake

If you want to gain muscle mass, you must eat more calories than your daily requirement. If you want to lose weight, do the opposite.

Everything is clear here: there are many formulas for calculating daily energy consumption. These formulas take into account parameters such as your weight, age, gender and lifestyle. There are truly many formulas and calculation methods and they all give only approximate results. Therefore, you shouldn’t bother yourself with “engineering” calculations; it’s enough to learn a simple rule.

Basal metabolic rate (energy needed just to lie down and breathe):

For women: 0.9*weight (kg)*24 = kcal/day
For men: 1*weight (kg)*24 = kcal/day

Now we multiply the resulting number by the physical activity coefficient (from 1 to 2). At an average level of load (several workouts per week), this coefficient is 1.4.

The number of calories your body consumes per day is the first number you should write down. Let's say you get 2000 calories.

2. Do you want to lose weight or gain weight?

Decide what exactly your goal is - to lose weight or, on the contrary, to gain muscle mass? Doing both at the same time will not work. If you want to get your body in order by losing fat and building muscle, you will first have to lose weight and then gain muscle mass. If you are losing weight, subtract 500 calories from your daily diet. In case of weight gain, everything is exactly the opposite - add 500. When losing weight, one nuance should be taken into account. Whatever calculation results you get, you cannot lower the bar below 1400 kcal. This is the minimum standard.

3. BJU ratio

The third step is to determine what percentage of calories from essential nutrients should be in your diet.

The ratio of BJU in the diet of men and women is different. This is due to the physiological characteristics of the body.

For each situation, this ratio is individual, but on average for people involved in fitness, this need can be represented as:

For women:

proteins – 25%
carbohydrates – 50%
fats – 25%

For men:

proteins – 25%
carbohydrates – 60%
fats – 15%

Please note that this is not a mass ratio, but a calorie ratio. Thus, if you are a woman and your daily calorie intake is 2000, then you need to get 500 calories from protein, 1100 from carbohydrates, and about 400 from fat. This is approximately 100 g of protein, 300 g of carbohydrates and 50 g of fat. Don't let the amount of fat scare you. 50 g is in its pure form only 3 tablespoons of vegetable oil. But if you eat meat, fish, nuts, then you also get fat from these foods.

So, we have calculated how much and what nutrients we need. Now let's figure out why athletes need proteins, fats and carbohydrates, and also from what products they can be obtained at home.

How to meet the need for proteins?

Shake for aerobics lovers

200 ml freshly squeezed orange juice;
50 g 0% milk;
1/2 banana;
25 g dark chocolate or 2 tsp. cocoa without sugar;
1 tsp raspberry jam.

The drink should be consumed an hour before class.

Thus, preparing high-quality sports nutrition at home is not at all difficult. Take advantage of our helpful tips and make your fitness diet more varied and healthy!

The choice is in your favor!

Proper nutrition is no less important for achieving results than training. One of the fundamental issues of the nutrition program is a sufficient amount of protein, the building material for your muscles.
How to balance your diet? What to choose as a protein source? Is it worth spending money on protein supplements? Let's try to understand the advantages and disadvantages of using natural sources of protein and sports protein. Draw your conclusions!

Compound

Natural sources. In addition to protein, natural sources contain a number of other substances: fat and - if we are talking about products of plant origin - a significant amount of carbohydrates. In any case, these are additional calories that often become unnecessary. In addition, the combination of protein with fats significantly slows down the process of its digestion.
Sports nutrition. High-quality protein mixtures contain about 90 percent protein, so the amount of ballast substances in them is kept to a minimum. In addition, the mixtures are enriched with essential vitamins and minerals.

Calorie content

Natural sources. To gain 30 g of protein you need to eat 150 g of beef, which will contain about 17 g of fat. In total we get 270 kcal (45% protein, 55% fat).
Sports nutrition. The average serving of a protein shake contains about 30 grams of protein and about 0.2 grams of fat. Total 122 kcal (98.5% protein, 1.5% fat).

Modern technologies

Natural sources. Advances in pharmacology are used not only in sports and medicine. Hormones, food additives, synthetic vitamins have become the usual diet of our smaller brothers raised in captivity. Do you think the mutant you bought under the guise of a chicken breast could pass the doping test? Another potential danger associated with the use of new technologies in the food industry is transgenic raw materials. About 90% of soy products, for example, are made from genetically modified soybeans. At this point in time, science does not have data on the consequences of long-term human consumption of such food.
Sports nutrition. Modern production technologies make it possible to significantly improve the quality of protein and obtain a concentrated product (isolates, concentrates, hydrolysates) from the original raw material, purified from impurities. For example, to obtain 30 g of whey isolate using ultrafiltration, 5 liters of milk are required! Left out are milk fat, lactose, casein and denatured protein. As a result, we get an increase in biological value, a high concentration of peptides and amino acids, including branched chain amino acids.

Count

Natural sources. When using natural sources, protein can only be dosed approximately - the protein content depends on the type and quality of food, storage and cooking conditions. In addition, many nutrients are lost during repeated freezing and thawing of meat or fish, long periods of storage and cooking.
Sports nutrition. The label of any protein contains detailed information about the source of the protein, the method of production and the content of nutrients and vitamins in this product. This allows you to accurately dose the protein and select exactly the product that will optimally suit your goals and the nature of your training.

Biological value

Natural sources. In the ranking of the biological value of proteins, the top lines are occupied by egg and milk proteins, followed by meat, fish, poultry, soy and other vegetable proteins.
Sports nutrition. Milk, eggs and soy are the main raw materials for the production of protein supplements. This means that the biological value index is at its best!

Digestion

Natural sources. Digesting protein foods is a long and energy-consuming process, and the more protein you need, the more stress it places on the gastrointestinal tract. Digesting protein takes up to 30% of the calories it contains and quite a lot of time - for example, the white of a boiled egg can only stay in the stomach for up to 12 hours. One of the ways to reduce the load on the digestive tract and facilitate access of proteolytic enzymes to protein molecules is to thoroughly chew food and use preparations containing digestive enzymes (festal, mezim, etc.).
Sports nutrition. Liquid foods are much easier to digest, which is why most protein supplements are taken in the form of shakes. Protein, especially hydrolyzed protein, is digested and absorbed faster, creating in the blood the concentration of amino acids necessary for muscle recovery and growth. However, with the rapid entry of amino acids into the blood, they are also quickly absorbed - the high concentration does not last long. To smooth out these fluctuations and ensure full muscle recovery after training, it is recommended to use protein mixtures with different absorption rates and fractional intake of protein throughout the day.

Availability

Natural sources. These days, grocery store shelves are filled with abundance, but not with prices. A new trend is environmentally friendly products. If you want to be sure of quality and safety, you will have to pay more!
Sports nutrition. The times when getting it was a big problem are gone. Now you can buy supplements in a specialty store, order by mail or through an online store with home delivery.

Storage

Natural sources. Real nutrient content - protein, vitamins, etc. - may differ significantly from the theoretical calorie tables. It depends on the cooking technology, storage conditions of the original products and the prepared food. Long storage periods, repeated freezing and thawing or repeated heating reduce the nutritional value. Try to buy fresh natural products, not frozen ones, and do not store cooked food for a long time.
Sports nutrition. Storing protein powders is generally much easier than storing regular foods. Standard storage conditions are a dry, cool place. Those who like to buy protein in buckets should not forget that opened packaging should be stored for no more than 2 weeks! Therefore, when purchasing, balance the amount of protein in the package and your appetite - you must have time to use the entire product before the expiration date!

Preparation

Natural sources. Cooking meat or fish will take time and skill. Try to minimize the content of ballast fat: choose lean varieties of meat, fish, poultry, cut off visible fat, remove the skin from the poultry.
Sports nutrition. A minimum of time is spent on preparing a protein shake. In order not to make a mistake with the solvent, which can be water, milk, juice, it is worth studying the recommendations for use.

Taste

Natural sources. Of course, a pork chop is more appetizing and tastier than a protein shake. But if you sit on nothing but chicken breasts for weeks, a persistent aversion to them is guaranteed! Your diet should be as varied and tasty as possible: use different types of meat, poultry, fish, seafood; try new recipes and combinations, don’t forget about seasonings and spices. Food is not only fuel for muscles, but also pleasure!
Sports nutrition. Sports nutrition manufacturers strive for variety in the fight for customers: one product can have more than 10 different flavors. If neither of these appeals to you, or you try to stay away from natural-identical colors and flavors, choose a protein with a neutral taste.

Convenience

Natural sources. If you train seriously, the number of meals should not be less than 4-5 per day. The quality of food in catering establishments leaves much to be desired and more often corresponds to the principle of “fast and cheap” than “tasty and healthy”. You can, of course, take food with you to work, but it needs to be stored and heated somewhere. The high pace of modern life dictates its own conditions to us - rarely does anyone succeed in eating regularly and of high quality.
Sports nutrition. Sports nutrition is a simple and convenient solution in situations where there is not enough time to prepare food or there are no conditions for storing it. Take a thermos with a protein shake or several protein bars with you to work or the gym - and the problem of protein fueling your muscles is solved.

Eating out

Natural sources. If you eat out, choose meat or fish that is grilled or baked without oil. Avoid semi-finished products, deep-fried dishes, batter, breadcrumbs, fried in oil.
Sports nutrition. Protein bars are a simple and convenient way to avoid protein deficiency amid a lack of time and places where you can eat quickly and correctly.

Potential danger

Natural sources. Environmental pollution has a detrimental effect on the quality of our food. For example, tuna can accumulate methyl mercury in contaminated seawater, and pesticides found in plant foods are concentrated in cow's milk. Accumulating through food chains, harmful substances - pesticides, heavy metal salts, radionuclides, carcinogens - reach our table in the form of meat, fish, dairy products and can settle in our body.
Sports nutrition. It is no secret that there is a huge number of counterfeits on the market of medicines and nutritional supplements (according to some estimates - more than 50%). Neither the well-known name of the manufacturer nor the quality label on the can can be a guarantee of quality. To avoid becoming a victim of deception, buy sports nutrition only in trusted places, directly from manufacturers or official distributors.

Price

The price of a 30-gram serving of protein from natural sources and protein blends is almost the same. Moreover, often purchasing sports nutrition turns out to be more economically profitable. With the emergence on the market of domestic manufacturers of sports nutrition that meet international quality standards, at a price significantly lower than imported analogues, protein supplements have become available to everyone.

Choose lean varieties of meat, fish, and poultry. While cooking, trim away any visible fat and remove the skin from the bird.

It is worth limiting your consumption of egg yolks - they contain fat!

Low-fat fermented milk products are the best choice: high in protein and enzymes, low in fat and milk sugar (lactose).

Choosing sports nutrition is not an easy task! It is necessary to take into account your diet and exercise routine, your goals and taste preferences.

Wanting to be healthy and physically developed, most people include not only exercise in their routine, but also review their own eating habits. Regular food cannot always provide the body of a person who has begun to actively train with the necessary amount of nutrients and valuable substances. Taking various supplements, among which the most in demand, allows you to cover the deficit.

It is quite difficult for a person who has never exercised regularly to navigate the variety of special foods and make a choice in favor of a specific product. Not everyone understands why to use such supplements, what they are, and what benefits they bring. To understand this issue, it is necessary to study the composition and effect of this sports nutrition on the body of someone who exercises both in the gym and at home.

What is whey protein?

This is a sports nutrition that contains protein. It is extracted from the whey by filtration and then dried. This nutrient contains special ingredients. When they enter the digestive system, they contribute to the restoration of various tissues.

There are twelve amino acids in total. They are divided into replaceable and irreplaceable. The former are synthesized in the body, while the latter can come exclusively from the outside, that is, with food. A protein that contains all eight essential amino acids is complete. Whey protein contains exactly this. Complete protein is found in fish, meat, eggs, and dairy products.

The high demand and popularity of whey protein is due to the safety and health benefits of the supplement. This type of sports nutrition is perfect for those who set out to gain weight.

The benefits of the supplement are as follows:

- amino acids included in the composition are building materials for maintaining and increasing muscle mass;
- stimulates the production of insulin, which exhibits excellent anabolic effects;
- reduces the synthesis of cortisol, adrenaline and other hormones that have a destructive effect on muscle tissue;
- provides the necessary boost of energy during training.

Due to these four important properties, whey protein is consumed by many people who include sports in their daily schedule.

The value of whey protein is not limited to its benefits for achieving specific athletic goals. Of course, the supplement is most often taken to gain muscle mass or lose weight, but it also has other positive effects. Regular consumption of whey protein strengthens the body's protective functions and increases the concentration of glutathione, one of the most important antioxidants for the body.

For people who actively exercise, the supplement makes their muscles more powerful. Taking whey protein at the end of each workout helps muscle fibers and tissues recover faster. In addition, complete proteins reduce both neutral fat and “bad” cholesterol. The main thing is to observe moderation.

Uncontrolled and improper intake of protein can negatively affect the state of the cardiovascular system. People with kidney problems are not recommended to take this supplement. Protein compounds are broken down under the influence of enzymes.

The more protein that enters the digestive system, the more enzymes are required. If enzymes are present in insufficient quantities, there is a high likelihood of developing flatulence and pain. This explains the fact that these enzymes are present in high-quality whey proteins.

You should not start taking sports nutrition without first consulting a specialist. This applies to absolutely any supplement, including whey protein.

Protein Selection

Today, many companies produce whey protein. They differ in both cost and composition. Each variety has its own characteristic properties. They must be taken into account. Therefore, when deciding to introduce this or that additive into your diet, you should first become more familiar with the features of the product. When choosing a protein, be sure to take into account whether it contains lactose, flavorings, sweeteners, fats, and how much protein it contains.

Whey protein is divided into four types. Classification depends on protein processing and filtration. Consequently, its percentage is determined by the type of additive:

1) Concentrate. Contains the least protein, which averages about 55-89%. The rest of the composition is represented by various beneficial peptides, fats, and lactose. Its cost is usually lower than other varieties.
2) Isolate. Contains about 90% protein. The concentration of lactose and fats is minimal. The supplement is distinguished by its high content of useful substances. The cost of this sports nutrition is much higher than the concentrate.
3) Hydrolyzate. It consists almost entirely of protein (99%), which is an undeniable advantage and makes the supplement expensive. It has only one drawback - the taste is not very pleasant.
4) Whey multicomponent protein. Obtained by mixing concentrate with isolate. The exact percentage depends on the manufacturer. Along with protein, it contains vitamins and microelements.

Often, a person who starts using whey protein experiences problems with the digestive system. This reaction is based on the characteristics of the body. This is due to the fact that the additive contains lactose. Its processing requires lactase, a special enzyme, the production of which in the body stops between the ages of 15 and 20 years.

Thus, by diluting the mixture with milk, a highly concentrated portion of lactose is obtained. And if, when drinking a glass of milk, a person usually does not have any digestive problems, then together with a complete protein they may arise. Therefore, when purchasing a supplement, you should always pay attention to the lactose content. It is completely absent in the isolate. This explains the better absorption of this supplement. The combination of concentrate and isolate is well tolerated. There are exceptions, but quite rarely.

Biologically active substances are present in large quantities in the concentrate, and in small quantities in the isolate. They are completely absent from the hydrolyzate. In addition to protein, protein mixtures contain minerals, immunoglobulin, and vitamins.

The required amount of the mixture is diluted either in low-fat milk or in water. Mix everything thoroughly with a shaker. Do not use hot water. It causes the protein to simply fold. The regimen for taking the supplement is completely determined by the goal that a person sets for himself:

For gaining muscle mass

To increase volume, for every kilogram of your own weight per day you need to consume at least two grams of protein. It is quite difficult to obtain such an amount of protein from simple foods, which is why they take supplements.

It is best to consume protein half an hour before classes. This time is enough for its full assimilation. There is no clear opinion on taking the supplement after training. However, given that stress does not allow the digestive system to work at one hundred percent, it should be understood that the body is simply not able to immediately absorb complete protein.

The isolate can be drunk 30-60 minutes after completing classes. Immediately after the end of the workout, it is permissible to take only hydrolyzate.

Whey protein should be treated as a nutritional supplement, not a weight loss aid. This sports nutrition for weight loss should be taken as a replacement for the main meal. It is best to drink a protein shake instead of dinner or before meals, but significantly reducing the subsequent portion of food.

Those who want to lose weight should also avoid the concentrate during the drying period. It contains carbohydrates and fats. The hydrolyzate is absorbed too quickly, causing a surge in insulin, which awakens the appetite. The ideal choice would be isolate.

It is not advisable to take the supplement as a supplement to the main diet, as this will lead to weight gain due to:

Increased production of insulin, which can convert glucose into fat;
- calorie content, which is quite high even in one serving of a protein shake;
- reducing the production of hormones that help break down fat deposits.

It is also impossible to switch exclusively to whey protein, replacing whole foods with the additive. It's bad for your health.

People who are gaining weight or losing weight should not take more than 30 grams of protein at a time. This amount is simply not digestible. You should drink the cocktail three to five times a day. The first dose must be taken shortly after waking up, which allows you to gain strength, energy, and protect your muscles from catabolism.

Whey Protein - not the only source of complete protein. Its amount in meat protein reaches 18%. It is impossible to completely switch to such food, since almost a third of it is fat. Trying to get protein solely from one food will not be beneficial. You need to eat balanced. It is recommended to consume not only meat, but also cereals, as well as eggs (one contains 10 grams of protein). Protein shakes are taken to compensate for protein deficiency.

How much does whey protein cost?

The price is determined by the degree of purification, quality of taste, and brand. The cost does not always correspond to the quality, since sometimes you have to overpay for a well-known name of the manufacturer. The range of tastes also plays a significant role. On average, a kilogram package will cost between $24-26. If the cost is too low, then the likelihood that the quality matches the price is high.

The easiest way to avoid mistakes when purchasing a protein nutritional supplement is to follow the ratings of the best:

- 100% Whey Gold Standard. This protein from Optimum contains special peptides derived from whey that accelerate the action of the protein. Thanks to this, the supplement not only mixes perfectly into a cocktail, but is also easily absorbed.
- Zero Carb. Manufactured by VPX Sports, it contains virtually no carbohydrates and fats, is quickly processed, comes in a wide variety of flavors, but is expensive.
- Syntha-6. A multicomponent mixture from BSN that has a pleasant taste, does not cause any side effects, and does not form sediment.
- Elite Whey Protein. Dymataze offers whey protein in not only familiar but also exotic flavors. The supplement contains enzymes, and you don’t even need a shaker to make a cocktail.
- 100% Prostar Whey Protein. Mixes easily. Rich in amino acids. It has a pleasant taste.

It is important to consider not only the beneficial qualities and value of whey protein, but also the harm it can cause if you abuse the supplement or choose a low-quality product. Having fully studied the rules of intake, depending on the goals, playing sports both for weight loss and weight gain, it is important to follow all the recommendations, and complete protein will definitely work in the direction that a person needs.

Protein is one of the popular forms of sports nutrition. It is a supplement to a regular meal, supplementing the amount of protein. Protein can be of different types for men and girls. Most often, it is indispensable for increasing muscle mass.

Protein acts as a building element for newly formed tissues and cells. Today, the most popular way to take this protein is a “protein shake”, freshly prepared in water, milk or juice. The question: “How to drink protein?”, thus, disappeared by itself. The main rule is to strictly follow the rules of administration and take into account all the properties of the protein.

Protein for gaining muscle mass

To figure out how to take protein to gain muscle mass, you need to understand how much protein a person needs on average per 1 kg of weight. So, per kilogram of weight there are 1.2 - 1.5 grams of protein. When increasing muscle per kilogram of weight - 2-3 grams of protein.

Let's consider the option using chicken fillet as an example. 100 gr. Chicken fillet contains 24-25 grams of protein. Girls weighing 50-60 kg need 500-600 g. meat per day, and for men weighing over 70 kg, no less than 800g. For an active athlete this is not a problem, but for a beginner it can be a problem. That is why protein is an excellent sports supplement, mainly in the form of cocktails. Certain types of protein have a faster absorption rate than meat products.

The protein contains a complex of minerals, vitamins, and amino acids. Amino acids that can be substituted include: cystine; serine; tyrosan; glutamine and glutamic acid.

Protein is obtained from whey, eggs, soy and meat. Based on this, it cannot be “chemical” or harmful to the body if it is manufactured with high quality and in accordance with all standards. You can buy high-quality protein from us quickly and affordably.

Protein for men today is indispensable for gaining weight, namely muscle mass. It prevents catabolism (muscle breakdown). And for girls, protein, when consumed in the right amount, even helps to lose weight. You can see prices and buy protein in Moscow on our website.

Choosing a protein shake is not an easy task. The market offers a wide range of different products. Each manufacturer emphasizes the advantages of its protein and skillfully hides its shortcomings. As a result, athletes choose the wrong raw materials for their nutrition plan, and their performance decreases.

What types of protein are currently popular on the market, and what protein source is right for you? You will find detailed answers to these questions in the article.

General information

Every athlete knows basic information about proteins. However, not all athletes can determine which type of protein is right for them to solve a particular problem.

Let’s roughly divide the athletes’ goals:

collection of dirty mass;
gain of pure mass;
increase in strength indicators;
increased functional strength;
weight loss and drying.

However, remember that these are not all the goals for which people go to the gym, and even more so to CrossFit centers. In reality, motives and objectives are more diverse.

To determine which protein is suitable for a particular purpose, they are divided according to basic parameters:

Absorption period. It determines how quickly a particular type of protein is broken down into simple amino acids, and therefore will quickly launch anabolic recovery processes. The fastest proteins can replace amino acid proteins. Slow ones, on the contrary, are designed to nourish the body throughout the day and reduce overall fat.

Note: the latter is only possible if the body has enough energy to synthesize amino acids. Otherwise, even slow protein will be broken down into simple energy and will perform the function of long-chain carbohydrates, and even with the release of unnecessary acids, which will cause an acute feeling of hunger.

Amino acid profile. The amino acid profile can be complete or incomplete. If the amino acid profile is complete, the protein is called complex. This type of protein allows you to fully nourish the body with all the necessary substances for progress, but it has its drawbacks. At the same time, if the amino acid profile is incomplete, special attention is paid to the internal composition and balance of amino acids. This allows you to understand what the body lacks and add it from natural food.

That's all that is usually used to guide the choice of protein.

Which to choose

Let's look at the main types of protein in modern fitness culture. To do this, we recommend that you familiarize yourself with the table. Using it, you can quickly identify the protein groups that are specifically needed for you and learn how this or that type of raw protein works.

Type of protein mixture	What is
Casein	Long-acting protein that nourishes the body throughout the day. Has an incomplete amino acid profile.
Milk protein	For those who easily tolerate lactose. Low quality raw materials, incomplete amino acid profile.
Soy isolate	It lacks the disadvantages of soy - it is cheap, but has an incomplete amino acid profile.
Complex egg	It has a complete amino acid composition, but is very difficult to digest.
Waterproofing	The cheapest protein used in classical nutrition as an additive to low-quality dairy products. Incomplete amino acid profile.
Multicomponent mixtures	Allows you to combine different cheap raw proteins to create the perfect complete protein.

In fact, there are a huge number of hybrids and other protein sources on the market. Recently, mushroom protein, which is sold exclusively in the USA, has become increasingly popular.

There are also various raw proteins that are not called “protein,” for example, brewer’s yeast, which was actively used by bodybuilders at the dawn of the golden era. However, it will not be easy for the average fitness center visitor to purchase them. In addition, there are a huge number of factors that interfere with the complete absorption of protein from these raw materials.

More about casein

Protein profile:

Source: hydrolyzed protein from curd mass.
Amino acid profile: essential essential ones are present.
The main task:
Suction speed: extremely low.
Price: one of the most expensive types of proteins for weight gain.
Efficiency: if used incorrectly, zero. When used correctly, it completely stops catabolic processes when combined with other sports nutrition products.

Like whey protein, it is considered one of the classic methods of maintaining constant synthesis of new muscle protein. Due to its characteristics, it is taken mainly at night, when the digestive system is not able to work to its fullest - casein gradually dissolves and nourishes everything throughout the night.

Must-have milk

Protein profile:

Source: dairy raw materials
Amino acid profile: essential essential amino acids are present.
The main task: closing the protein window after training.
Suction speed: extremely low.
Price: relatively low.
Efficiency: quite low.

A cheaper version of whey protein. It is not widely used due to the greater load on the gastrointestinal tract and the presence of lactose, which limits protein intake to 60 g per day. Has a wider amino acid profile.

Soy isolate

Protein profile:

Source: complex hydrolyzed soy substrate.
Amino acid profile: incomplete. Requires additional nutrition from the main food.
The main task: amino acid nutrition for athletes who do not consume meat and dairy products. Generation of phytoestrogens for women, allowing to avoid problems associated with changes in the hormonal cycle.
Suction speed: extremely low.
Price: relatively low.
Efficiency: quite low.

First attempts to create the perfect plant protein. If purchased correctly, it will cost tens of times less than whey protein. Unlike classic soy protein, soy isolate is almost completely devoid of phytoestrogens, but its value for strength athletes is still a big question.

Complex egg

Protein profile:

Source: egg powder.
Amino acid profile: complete amino acid profile. All necessary and essential amino acids for the growth of an athlete are present.
The main task: complex nutrition of prolonged action with basic essential amino acids.
Suction speed: extremely low.
Price: one of the most expensive proteins.
Efficiency: highest.

Almost perfect protein created from egg powder. Contains all the amino acids necessary for growth. The only drawback is the side effect of constipation, which is practically inevitable with constant use.

Sections

How much protein is in sports nutrition? Protein in bodybuilding

Types of protein

Rules of use protein

How much BJU do you need when playing sports?

1. Determine your daily calorie intake

2. Do you want to lose weight or gain weight?

3. BJU ratio

How to meet the need for proteins?

Shake for aerobics lovers

What is whey protein?

Protein Selection

For gaining muscle mass

How much does whey protein cost?

Protein for gaining muscle mass

General information

Which to choose

Read more about whey protein

More about casein

Must-have milk

Soy isolate

Complex egg