17 best proteins for muscle growth

Review of the best according to the editorial board. On the selection criteria. This material is subjective and does not constitute advertising and does not serve as a purchase guide. Before buying, you need to consult with a specialist.

Natural muscle growth is a rather long process, even with a protein diet and exercise program. Proteins, which are found in large quantities not only in food, but also in special food additives, accelerate muscle building. Today, they are in the diet of not only professional athletes, but also ordinary people. Experts found out how useful and dangerous protein shakes are, identified the main advantages and disadvantages of this product, and also ranked the best brands of concentrated protein producers according to the opinion of bodybuilders and doctors.

Pros and risks of protein shakes

Protein is a concentrate of animal or plant protein obtained by extracting a useful substance in a laboratory or batch production.

Protein is a building block for all body tissues, including muscle. However, consuming it in unlimited quantities can lead to some health problems. The consumption rate for an adult is 1 gram per 1 kg of weight, for pregnant women and athletes with a need for an increased amount of 'building material' – 1.5 g / kg of weight. Moreover, half of the daily value should be vegetable proteins, half – substances of animal origin.

What are the benefits of protein

1. Building material for tissues, including muscles;
2. Safe food supplement when consumed in a standardized amount of no more than 90 grams. per day or at another dosage according to individual indications;
3. Protein (protein) saturates the body with the necessary amount of energy without excess fat and fast carbohydrates, contributing to effective weight loss.

However, it should be remembered: in addition to protein, cocktail mixtures contain other components, in particular – a large amount of sugar (carbohydrate), as well as vitamins and other additives that can cause allergic reactions. Risks can also be caused by inappropriate use:

1. Protein intake should be systemic, since the gastrointestinal tract adapts to this kind of food, its excess can lead to an eating disorder;
2. Other foods should be formulated so that the diet contains sufficient amounts of carbohydrates, fat and protein, and micronutrients. Otherwise, the opposite effect may occur (apathy, obesity);
3. Drinking cocktails alone is dangerous to health: the body needs fats and sugars, fiber, as well as the required amount of energy.

Protein itself is a safe product, but when used correctly.

How to choose protein

The assortment of protein mixtures on store shelves sometimes confuses even professionals. We offer several criteria for choosing the 'very' protein.

The first factor is the main component. Depending on the type of feedstock, protein is divided into several types:

1. Casein protein is obtained from cow's milk, curdled with enzymes. Protein has a complex structure that promotes long-term absorption, which means that the feeling of satiety remains for a long time.
2. Whey protein is rich in BCAA amino acids, it is the fastest in terms of breakdown among proteins. Ideal during protein breaks to provide the muscles with essential amino acids.
3. Egg is the most valuable and 99% digestible.
4. Soy is the only vegetable protein in the group. It is saturated with amino acids, helps to eliminate toxins and cholesterol from the body. Optimal in the fight against excess weight, and also one of the few suitable for use by allergy sufferers in relation to cow's milk. At the same time, there is a load on the gastrointestinal tract, so the dosage must be accurate.
5. Milk protein is a combination of whey (20%) and casein (80%) proteins combined with milk carbohydrates.
6. Collagen protein must be consumed with any other type of protein. It helps to renew skin cells, joints, ligaments, and serves as a regenerative agent after injuries, after competition.

The composition is the first thing to pay attention to when choosing. If you are intolerant to milk protein, you should give preference to an egg or soy supplement for food. You also need to pay attention to additional components.

Another parameter of choice is the form of protein release. It can be a protein concentrate or protein isolate. The concentrate is less valuable, contains lactose and is dangerous for allergy sufferers. Isolate is a pure protein, more expensive, easier to digest, but requires adherence to the regimen in alternation with the load schedule.

Proteins and gainers should not be confused – the latter, in addition to protein, contain fats and carbohydrates, they can replace full-fledged meals. You should only eat one product – either a gainer or a protein, which should be preferred.

The table of advantages and disadvantages of the main types of proteins

In order to visually assess the advantages and disadvantages of the main types of protein, we summarized them in the table:

Squirrel type	Advantages	disadvantages	Assimilation rate, g / hour
Casein	– Long process of assimilation; – A complete complex of amino acids.	– Specific taste; – Does not mix well with other additives.	4 … 6
Whey	– Homogenizes with other additives and products; -Contains many amino acids; – High speed of assimilation.	– Rapid absorption contributes to the rapid return of the feeling of hunger, it is recommended to combine during the day with other proteins.	10 … 12
Egg	– High efficiency of protein assimilation; – Optimal speed of assimilation; – Recommended for losing weight.	– The price is one of the highest.	9
Soy	– Removes cholesterol and toxins; – Long absorbed; suitable for milk intolerance.	– Relatively low value; – High activity of estrogen (not very favorable for men).	4
Lactic	– The most affordable; – High amino acid content.	– Lactose in high concentration can provoke intestinal problems	4.5

In order to select the right proteins that are truly effective for your body, the team recommends that you see a doctor or certified trainer, who will additionally determine the required dose and mode of use. And in order to navigate the assortment, we offer a rating of the best brands-manufacturers of this food additive.

Ranking of the best proteins

Nomination	a place	Name of product	price
Best Slow Proteins (Casein)	1	MusclePharm Combat 100% Casein	RUB 3,463
	2	Optimum Nutrition 100% Casein Gold Standard	RUB 1,785
	3	Ultimate Nutrition Prostar 100% Casein Protein	RUB 3,890
	4	QNT Casein Protein	RUB 1,990
Best Whey Hydrolysates	1	Optimum Nutrition Platinum HydroWhey	RUB 3,870
	2	Nanox Hydrolox	RUB 5,970
	3	Real Pharm Real Hydro 100	RUB 1,042
Best Whey Isolates	1	Optimum Nutrition 100% Whey Gold Standard	RUB 3,590
	2	QNT Metapure Zero Carb	2 359 RUB
	3	Dymatize ISO-100 Zero Carb	RUB 5,840
The best whey concentrates	1	Ultimate Nutrition Prostar 100% Whey Protein	2 439 RUB
	2	Scitec Nutrition 100% Whey Protein Professional	RUB 3 350
	3	Steel Power Fast Whey Protein	RUB 1,100
The best multicomponent proteins	1	BSN Syntha-6	RUB 2,890
	2	SynTrax Matrix	RUB 2,470
	3	Rule 1 R1 Protein	RUB 4,905

Best Slow Proteins (Casein)

Eating casein, you can not only saturate the body with useful protein, but also get a feeling of fullness for a long time – as already mentioned, protein has a complex structure that is absorbed by the body for a long time.

MusclePharm Combat 100% Casein

Rating: 4.9

The most popular is MusclePharm Combat 100% Casein. It is a slow-release protein, enhanced with amino acids and digestive enzymes (60 mg) to promote improved transport of components to muscles for faster muscle growth, including at night. Combat 100% Casein gives a feeling of fullness for a long time, therefore it is optimal for a snack before bed – the body will not receive extra calories and extra pounds do not threaten it. In addition, digestive enzymes help improve the overall functioning of the gastrointestinal tract.

Studies have shown that the slowed digestion that MusclePharm casein promotes can help protect muscles from injury and tearing.

The cost of MusclePharm Combat 100% Casein per pack 907 grams – about 2950 rubles, but enough volume for a long time – one scoop is dissolved in 300-400 ml of water.

Advantages

• A healthy snack at night;

• A portion of 28 gr. 'slow' protein;

• Includes enzymes to improve digestion;

• Does not contain allergenic gluten;

• High quality casein.

disadvantages

• Overpriced;

• Not sold everywhere.

Optimum Nutrition 100% Casein Gold Standard

Rating: 4.8

The second position in the ranking is occupied by casein with a slightly lower cost – about 1,785 rubles for the same 910 grams. At the same time, it is not difficult to find a product, but you can buy it in several flavor variations, adding variety to the diet.

The dietary supplement is based on high quality casein, which requires significant digestion efforts from the body, which helps to maintain a feeling of satiety. The product also contains a complex of natural amino acids (including glutamine), which are not produced by the human stomach, but there is a need for them. They are transported to the muscles within 5-6 hours after consumption.

Optimum Nutrition 100% Casein Gold Standard protein is in demand among athletes as a component of muscle building and for ordinary people looking to improve their sleep quality and lose a couple of pounds by replacing unhealthy snacks.

Advantages

• Glutamine in the composition;

• Optimal cost;

• Slow absorption and simultaneous and stable muscle nutrition;

• Promotes better sleep.

disadvantages

• Contains artificial flavors;

• There are no enzymes for digestion, compliance with the dose is required.

Ultimate Nutrition Prostar 100% Casein Protein

Rating: 4.7

Ultimate Nutrition Prostar 100% Casein Protein is a slow release protein that is suitable for muscle recovery and growth, therefore it is in demand among athletes. The composition contains 20 important amino acids involved in muscle building, including 9 elements that the body does not synthesize on its own.

Maximum casein concentration in the product – Ultimate Nutrition Prostar is an isolate, a valuable nutritional supplement suitable for athletes and people with an active and healthy lifestyle. A serving contains 25 grams of the purest protein, and the total calories are only 80 kcal.

The cost of a can of 2.39 kg is on average 3,190 rubles or 1,334 rubles per 1 kg.

Advantages

• Valuable casein isolate;

• High concentration of protein per serving;

• A complex of amino acids in the composition;

• Affordable price.

disadvantages

• Some tastes are overly sweet;

• protein content by weight 70% instead of 80% (confirmed by analyzes).

QNT Casein Protein

Rating: 4.6

QNT Casein Protein, an innovative Belgian product for athletes based on casein protein, took the fourth place in the ranking. It is suitable for building muscle mass, but it has proven itself particularly well as a product for maintaining good physical shape. Protein in the amount of 80% has a high biological value and is endowed with B vitamins, which contribute to the accumulation of the component from the muscles and its absorption by muscle fibers, reducing catabolism. After consuming a serving of casein in the morning, at night or between meals, the body maintains normal nitrogen levels.

QNT Casein Protein contains 23.7 grams per serving. protein and 109 kcal, the amount of fat is reduced to 0.5 g. Sugar has been replaced with an artificial analogue. You can buy a protein mixture for 1,950 rubles for a can of 908 grams.

Advantages

• Optimal composition, enriched with B vitamins;

• There is no sugar;

• Reduced fat and calories.

disadvantages

• Contains milk and lactose (contraindicated for allergy sufferers).

Best Whey Hydrolysates

Whey protein comes in several forms. Hydrolyzate is a special form of protein, previously purified from excess sugars and fat, in which the peptide structure is partially destroyed by an industrial method. This is necessary for a more efficient and quick assimilation of the main components by the human digestive system.

It should be noted: the hydrolyzate is obtained from whey at any stage of processing from the primary synthesis of protein concentrate to the production of an isolate; the latter is preferred by professional athletes due to its high value. The price of the product is appropriate – it is one of the most expensive in the protein group.

Optimum Nutrition Platinum HydroWhey

Rating: 4.9

Ranked as one of the best hydrolysates by sports nutrition professionals, Optimum Nutrition Platinum HydroWhey Whey Protein Ranked Leading 2010 Best Supplement Ideal for Lean Muscle Building and Endurance. By consuming Platinum HydroWhey, you can quickly restore muscle, build muscle, and reduce body fat and catabolism.

In a 30-gram portion of the hydrolyzate, 30 grams are present. protein with a minimum content of carbohydrate and fat (3 and 1 g, respectively), and the energy value is only 140 kcal. The product is suitable for athletes during drying, gaining weight, for ordinary people who need high-quality protein in their daily life and while losing weight.

The first place in the Optimum Nutrition Platinum HydroWhey ranking has ensured the recognition of the supplement as one of the most effective, as well as the exceptionally high quality of the hydrolyzate components. The cost of a package weighing 795 grams is appropriate – about 2,400 rubles.

Advantages

• Fast assimilation rate;

• Almost complete assimilation of the components;

• Low in calories and high in high quality protein;

• Suitable for all stages of special dietary regimes;

• Promotes weight loss.

disadvantages

• Very high price.

Nanox Hydrolox

Rating: 4.8

In second place in the rating is another advanced protein hydrolyzate of Nanox Hydrolox whey isolate. It is distinguished by the richest set of amino acids, thanks to which the product is effectively transported to the muscles and regenerates and nourishes them. the fat content is minimized to 0.5 grams per 30 g serving, carbohydrates – up to 1.5 grams, but protein is enough – almost 25 grams. It is noteworthy: the taste of each cocktail is achieved by using natural ingredients: cocoa powder, natural caramel flavor, sugar is replaced by a substitute.

The cost of high-quality hydrolyzate Nanox Hydrolox is slightly higher than that of the leader – almost 6,000 rubles per package of 1.5 kg.

Advantages

• High quality isolate hydrolyzate;

• Rich amino acid complex;

• Natural flavors in the composition;

• Effective consumption 1-2 servings per day;

• Complete absorption.

disadvantages

• High price.

Real Pharm Real Hydro 100

Rating: 4.7

The third position in the ranking of whey-protein hydrolysates is occupied by the Polish product Real Pharm Real Hydro 100, which is distinguished by high quality raw materials at a relatively low price – about 1,000 rubles for a package of 700 grams. The cost is due to the use of a protein concentrate that is less valuable than the isolate.

The product is quickly absorbed and transported to the muscles, helps to restore them and slow down catabolism, it is also suitable for building relief, but to a lesser extent compared to the leaders in the rating. Real Pharm Real Hydro 100 is rich in amino acids including valuable glutamine. Protein in one serving 23.4 g., Lipids – 1.71 g., Sugar – 1.55 g. The composition also includes dyes and flavors, with which allergy sufferers need to be careful.

Advantages

• Affordable price;

• Suitable for the maintenance and restoration of relief muscles;

• Rich amino acid composition;

• Low concentration of fat and sugar.

disadvantages

• Whey protein concentrate instead of isolate;

• Not effective enough for lean mass gain.

Best Whey Isolates

The isolate itself is a highly concentrated protein up to 80% in composition, having a complex structure. Because of her, the digestion process is delayed for several hours, the feeling of hunger does not arise during this time. However, compared to other protein types, whey isolates are absorbed relatively quickly, which is why it is appreciated by bodybuilders who need to recharge their muscles faster.

Optimum Nutrition 100% Whey Gold Standard

Rating: 4.9

Isolate Optimum Nutrition 100% Whey Gold Standard is a recognized leader in its segment, it is preferred by athletes in many countries of the world who want to gain the desired muscle volume. Multi-award winning protein source for bodybuilders. The product is composed of the purest whey isolate of three types: microfiltered, ionic purified, ultrafiltered and whey peptides. 79% of the mass is pure protein with 1 gram of fat and a carbohydrate content of 3 grams, and protein is all 24 grams. with an energy value of 120 kcal (per serving). The transport of the active ingredient is accelerated by the addition of hydrolyzed whey with shortened molecular bonds to the mixture.

Whey Gold Standard sports nutrition lacks lactose, it is replaced by enzymes lactase and aminogen, which improve the digestion process. Amino acids are available in a wide range with dosages per 30 gram serving of 5 grams of BCAAs.

The cost of 100% Whey Gold Standard isolate in the amount of 2.225 gr. – about 3590 rubles.

Advantages

• Contains an isolate of the finest filtration and a set of amino acids in large quantities per serving;

• Formulated with serum peptides to improve digestion;

• Suitable for use by people with lactose allergy;

• Accelerates the transport of protein to muscle fibers for maximum absorption.

disadvantages

• Overcharge.

QNT Metapure Zero Carb

Rating: 4.8

Second on the list is the slightly less advanced QNT Metapure Zero Carb Serum Isolate, perfect for building dry muscle. The mixture contains a full complex of BCAA acids, the content of lipids and carbohydrate components is reduced to 1 g, and all 50 g of proteins can be consumed at one time! But the dosage of dry matter is also greater – 60 grams, its consumption is correspondingly higher than that of the leader Optimum Nutrition. Calorie content 212 kcal.

QNT Metapure Zero Carb is a versatile fast protein source for athletes and nutritionists.

Packing cost 1000 gr. is approximately 2125 rubles.

Advantages

• Increased concentration of protein per serving;

• Includes a full range of amino acids;

• Sugar replaced with a safe substitute.

disadvantages

• Large portion of dry powder – accelerated product consumption;

• Increased calorie content.

Dymatize ISO-100 Zero Carb

Rating: 4.7

Third in the category, Dymatize ISO-100 Zero Carb Bovine Serum Isolate. A 28 g serving of the product contains 106 kcal with zero sugar and fat. This was achieved by using 100% Whey Protein Isolate, which is rapidly absorbed and transported to muscle fibers. Recommended for use during intense training and to maintain a carbohydrate balance on the 'drying' and gaining weight.

In addition to protein, the composition contains vital minerals for the body: magnesium (32 mg), calcium (150 mg), sodium (50 mg) in one serving with the unusual taste of orange ice cream, cinnamon bun, brownie or birthday cake.

When dissolved, a serving of Dymatize ISO-100 Zero Carb retains its original structure and is rapidly absorbed into the digestive tract when consumed. There is no lactose in the composition, so even allergy sufferers can use the mixture without a threat to health. Protein is recommended for people and athletes on a low-carb diet.

The cost of Dymatize ISO-100 Zero Carb in a 2.275 kg package will be about 5770 rubles.

Advantages

• Lack of lipids and pure sugar;

• Interesting tastes;

• Minimum calorie content;

• Fast absorption into the digestive tract;

• Extensive mineralogical and acidic composition.

disadvantages

• The high cost of the improved product.

The best whey concentrates

Whey protein concentrate is less valuable in comparison with the isolate and hydrolyser, it often contains more carbohydrates and lipids, is absorbed more slowly, but this does not prevent the sports nutrition based on it from performing its main function – to help muscles grow and rehabilitate, albeit with a lower intensity (often depends on abilities of the gastrointestinal tract of a particular athlete). In addition, concentrates are much cheaper than more advanced types of protein, for which they are chosen by amateur athletes and people who adhere to the correct diet.

Ultimate Nutrition Prostar 100% Whey Protein

Rating: 4.9

Ultimate Nutrition Prostar 100% Whey Protein is formulated with Whey Concentrate and Isolate for fast absorption. A 30-gram concentrate dosage contains 25 grams. valuable protein in combination with 20 amino acids, of which 9 are not synthesized by the body, but are irreplaceable. It also contains soy lecithin and a variety of flavors.

Whey proteins Ultimate Nutrition Prostar 100% Whey Protein help to improve digestion, and amino acids begin to be absorbed even in the mouth thanks to certain peptides, which are quickly broken down by enzymes, their maximum concentration is reached in half an hour.

It is recommended to consume concentrated whey protein in the morning or before physical activity due to the long time for complete absorption.

The cost of a can of Ultimate Nutrition Prostar 100% Whey Protein weighing 2.27 kg is about 3,190 rubles.

Advantages

• The composition contains whey isolate;

• Full complex of amino acids;

• Lipids 1.5 g., Sugars 2 g. at a value of 120 kcal, in portions;

• Improves digestion;

• Pleasant taste.

disadvantages

• The sweetener is sugar.

Scitec Nutrition 100% Whey Protein Professional

Rating: 4.8

Protein concentrate of the strongest ultrafiltration Scitec Nutrition 100% Whey Protein Professional, which took the second position in the ranking, is known in the circles of bodybuilders around the world – the American product has an increased biological value (BV) and a full complex of amino acids, including anabolic ones. In addition, the powder contains 10% immunoglobulins to maintain immunity, which is especially important in the off-season. The quadropeptides can help reduce inflammation, helping you exercise without injuring your muscles internally. There is no lactose in the composition, the amount of fat is proportionally reduced to 2 grams, sugars – up to 1.4 grams, but the protein is 22 grams. Aminogen® patented enzymes accelerate the transport of protein molecules to muscles.

The unique composition of Scitec Nutrition 100% Whey Protein Professional can be purchased for 3,775 rubles for 2.35 kg.

Advantages

• A valuable set of amino acids and enzymes;

• Optimal component balance of BZHU;

• Improves the functioning of the immune system.

disadvantages

• Artificial flavors can cause allergies (individually).

Steel Power Fast Whey Protein

Rating: 4.7

The product of a combination of concentrate and isolate Steel Power Fast Whey Protein, like its analogues, contains a rich amino acid set (including glutamine, lecithin, taurine), thanks to which it is quickly absorbed and restores the body. One dose provides 175 kcal, only 18 of which are derived from fats (2.2 grams).

It is recommended to consume Steel Power Fast Whey Protein after physical activity when the muscles need to be replenished with nutrients.

The cost of the product is 1,099 rubles per 0.9 kg.

Advantages

• Accelerately energizes the muscles;

• Improves immunity;

• Includes digestive enzymes;

disadvantages

• Not defined.

The best multicomponent proteins

The multi-component type of nutrition for athletes includes various types of protein mixtures. They are distinguished by an extended spectrum of action due to their complex composition, as well as long-term muscle nutrition from the moment of use up to several hours. Food prices are determined by the underlying protein type.

BSN Syntha-6

Rating: 4.9

In second place is the BSN Syntha-6 sports nutrition product with an increased energy value of 200 kcal per portion of 44 grams of dry matter, which is 1.5 times more than other mixtures, respectively, the product will decrease at a higher rate and with this consideration. The amount of fat is also increased – 6 grams, even more carbohydrates – 15 grams.

BSN Syntha-6 contains proteins with different absorption rates from slow to very fast (ultrafiltered whey, concentrated milk, casein and egg white), so saturation lasts long, as does muscle nutrition.

The peculiarity of the Syntha-6 sports nutrition is its versatility, it is suitable for use at any time when there is a need for protein, including instead of a snack between meals.

The cost of 2.27 kg BSN Syntha-6 starts at 3210 rubles.

Advantages

• Several proteins of different values ​​in one package;

• High energy value;

• Complex effect on the body.

disadvantages

• Determination and exact adherence to dosage is required.

SynTrax Matrix

Rating: 4.8

The experts gave the third place to the multi-protein cocktail SynTrax Matrix, made from concentrates of whey and milk proteins, egg proteins with the addition of glutamine peptides for better transport of active components to the muscles. A balanced complex of amino acids, including essential ones, are also included in the diet. They saturate the body for several hours, so SynTrax Matrix is ​​recommended to be consumed, like the others, in the morning and immediately after training.

Another nice feature of the food is the variety of flavors obtained using natural and artificial flavors. One portion of the cocktail (30 grams of dry matter) contains 23 grams. pure high-quality protein and a minimum of fat (2 grams), carbohydrates only 3 grams. In this case, the body will receive 120 kcal of energy.

The cost of SynTrax Matrix is ​​another pleasant aspect, for a package of 2.45 kg you need to pay only 2670 rubles.

Advantages

• 3 types of valuable protein;

• Perfect balance of BJU;

• Diverse tastes;

• Optimal price.

disadvantages

• The bags do not close well; it is optimal to choose an additive in a jar with a lid.

Rule 1 R1 Protein

Rating: 4.7

Rounding out the rating is the multicomponent protein Rule 1 R1 Protein, consisting of an isolate of various proteins of a high purity with an increased dose of L-Glutamine and BCAAs, essential amino acids for the body. One serving 30.1 gr. contains 100 kcal with only a unit of carbohydrates and a complete absence of fat. The product is easy to prepare even in cold water – the powder dissolves completely and homogenizes, no lumps in the shaker!

The cost of the multicomponent protein R1 Protein from Rule is about 2692 rubles.

Advantages

• Protein isolates with fast absorption;

• Amino acids in the composition;

• Variety of flavors.

disadvantages

• The minimum content of additional enzymes.

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Attention! This rating is subjective and does not constitute an advertisement and does not serve as a purchase guide. Before buying, you need to consult with a specialist.