How to choose protein

If you decide to put your body in order on the eve of the new beach season, you will hardly be able to do without the use of specialized sports nutrition. The fundamental representative is protein – a highly concentrated synthesized protein, enriched with vitamins and microelements. This supplement does not cause any harm to the body and is suitable for both professional athletes and adherents of a healthy lifestyle, as well as those who do not have the opportunity to eat regularly – a protein shake is much healthier and more satisfying than a hamburger or a package of chips.

Top Protein Makers

These brands are unlikely to say anything to beginners, but experienced bodybuilders know these names by mouth:

1. Optimum Nutrition

2. Weider

3. Universal

4. Cuttler Nutrition

5. Dymatize

You can purchase these products in specialized sports nutrition stores. Before you give preference to one or another brand, you should read the reviews of the athletes who used it, which will not be difficult to find on social networks and on thematic forums.

Protein types

Protein is nothing more than a highly concentrated natural protein made from protein products. The best varieties of protein contain 75-80% of pure protein, the remaining 20-25% is accounted for by all kinds of multivitamins, amino acids, creatine and other elements necessary for gaining mass. You can find on sale both pure protein and its flavored counterparts with various tastes – banana, chocolate, vanilla.

Whey Protein

The most common type of protein obtained from whey at high temperature and pressure. Whey protein is usually divided into three conditional groups:

1. Concentrate. protein content 75-80%, assimilated within 1.5-2 hours;

2. Isolate. Purified protein, the mass fraction of protein reaches 90-95%. This protein is almost completely devoid of lactose, and therefore is absorbed by the body much faster than the concentrate;

3. Hydroisolate. The most advanced type of protein, in which protein molecules are broken down into the form of essential amino acids. Absorbed immediately and is therefore suitable for use during training.

Advantages

• Decent mass fraction of protein;

• Inexpensive cost;

• It is used for both mass gain and 'drying';

• Suitable for overnight use;

• It is quickly absorbed;

disadvantages

• Not suitable for people with individual protein intolerance;

Casein

Casein is based on skim milk. Its main advantage is long absorption – 6 – 8 hours, which makes it an excellent supplement for those who play sports, but do not have the opportunity to eat regularly. Casein is also consumed at night to avoid muscle catabolism.

Advantages

• protein content up to 90-95%;

• Suitable for suppressing catabolism at night;

• Absorbed in 6-8 hours;

• The minimum amount of fat;

disadvantages

• Individual lactose intolerance;

• Specific taste;

Egg protein

Among professional bodybuilders, it is considered the best option, which has full digestibility. The source of protein in this protein is chicken eggs, from which all moisture is removed during the synthesis process. Egg protein is famous for its 100% protein content and a complete absence of fats and carbohydrates.

Advantages

• 95-100% protein content;

• Perfectly nourishes;

• Lack of fats and carbohydrates;

• Complete digestibility;

disadvantages

• It is rather rare in its pure form;

• Not suitable for people who are allergic to egg white;

• Very expensive;

Soy protein

This name means a protein produced from plant sources – soy, various legumes, wheat, rice. The quality of this protein is very average, but it is preferred by vegetarians and all those who do not eat animal products.

Advantages

• Absorbed in 3-5 hours;

• Low cost;

• protein content at the level of 60-65%;

disadvantages

• Depleted composition in terms of amino acids;

• Not fully absorbed by the body;

Protein selection parameters

Amount and percentage of amino acids in protein

A high-quality protein must necessarily include 18 different amino acids, and the prevailing amount should be the so-called BCAA – essential amino acids, including isoleucine, leucine and valine. The more of them in percentage, the better and the more expensive, respectively, the protein. Whey and casein proteins are considered the best in this regard, they contain all the necessary amino acids, and the percentage of BCAA is also at the maximum level.

Composition and percentage of protein components

First of all, you need to pay attention to the amount of protein per 100 grams of the product, as well as to its origin. The fact is that many manufacturers are cunning and indicate on the packaging 'whey protein' or 'isolate', and in the composition on the reverse side, the first line is 'soy protein', which is of plant origin. You should refrain from buying such a protein, unless, of course, the task is to purchase vegetable protein.

The amount of fat and carbohydrates in protein is also important. It will not be possible to completely get rid of them, some of them are even contained in pure egg protein. It is necessary to pay close attention to ensuring that the content of fats and carbohydrates does not exceed 4-5% of the total protein, otherwise these substances will contribute to the recruitment of not only muscle, but also adipose tissue.

Flavored or 'pure'?

Protein is a substance that does not have a pronounced odor, but tastes vaguely like milk powder. This circumstance leads to the fact that many athletes prefer to buy flavored products – chocolate, vanilla, with some kind of fruit flavor. Experienced bodybuilders disagree on this point, but it is still believed that it is better to buy 'pure' protein. Its composition is devoid of flavors and sweeteners, and its price is significantly lower.

Choosing a Protein for a Specific Situation

In fact, there is no single correct answer to this question. It all depends on who buys the protein, for what purposes, as well as on the level of physical activity that his body receives.

What protein to choose for a girl

For girls who want to keep fit and regularly work out in the gym, classic whey protein with a protein content of up to 80-85% is suitable, as well as a high percentage of BCAA. If you are lactose intolerant, it is best to give preference to an isolate.

Choosing a protein for weight loss

In order for the process of losing weight to go effectively, it is necessary to minimize the amount of carbohydrates and fats entering the body. For this purpose, you should give preference to protein with a minimum content, as well as a high percentage of protein. Casein is an excellent choice – due to its slow absorption, it dulls the feeling of hunger for a long time. L-carnitine is a useful supplement to help you burn fat as efficiently as possible during exercise.

Choosing a Protein for Gaining Muscle Mass

Gaining muscle mass is a complex task in which the right protein plays an important role. It will not work to be limited to one specific type here. An isolate is perfect for everyday use, it will serve as the main source of protein entering the body. During training and immediately after it, in order to avoid catabolism, it is necessary to resort to the help of a waterproofing agent that is absorbed by the body as quickly as possible. And in order to prevent catabolism at night, they resort to casein, which is absorbed for 6-8 hours. And don't forget that protein is not your primary food source, it's just a supplement.

Choosing Whey Protein

The varieties of whey protein have been described in detail above, and therefore, when choosing which protein to buy, you need to start from whether your body is lactose tolerant or not. In the first case, the concentrate will be the option; in the second, it is best to give preference to the isolate. Don't forget about waterproofing – this type of whey protein is perfect for use during and immediately after training.

In the following articles, our experts will tell you how to choose a gainer, the secrets of choosing dumbbells for sports, recommendations for choosing amino acids for sports, and the features of choosing a barbell for home.

Attention! This material is the subjective opinion of the authors of the project and is not a purchase guide.