Contraindications of protein powder. What is protein and why does the body need it? Protein shake: benefits and harms

Protein nutrition is necessary for strength athletes to solve several basic tasks: restoration and growth of muscles, increase in strength indicators, maintaining shape, burning subcutaneous fat. If an athlete does not get enough protein from simple products, protein powder comes to the rescue. You will learn about what this sports supplement is, how to take it, what to combine it with, and much more from our article.

First, let's understand the concepts.

Protein (translated from English - protein) is an organic compound consisting of a set of amino acids. In fact, the body builds its cells from this substance, including muscle fibers. Natural proteins are found in meat, fish, shellfish, cottage cheese, and plant products.

In the world of sports nutrition, protein refers to powdered supplements used as sources of high quality protein. In this article, we will talk about protein, precisely as a sports supplement that is taken by bodybuilders, powerlifters and other athletes involved in strength training.

So, with the concepts sorted out. Now let's look at the assignment. Once in the stomach, the protein is broken down into polypeptides by the action of hydrochloric acid and the enzyme pepsin. After passing into the small intestine, the polypeptides are separated by digestive enzymes into their individual components - amino acids.

Free amino acids are absorbed in the small intestine and enter the bloodstream. Then they are carried throughout the body to perform their functions: tissue repair, building new cells, maintaining immunity, forming hormones, stimulating brain activity, strengthening the nervous system, participating in metabolic processes.

Compound

The main ingredient of the powder is dried purified protein (from 60 to 95-98% per serving). Note that this sports supplement can be made from different products: beef, whey, eggs, soy. In addition, there are multicomponent mixtures that combine several types of protein compounds.

To the "basic" ingredient, manufacturers, as a rule, add various substances that improve taste, color, texture and nutritional value powder. Such components are sweeteners, flavors, vitamins, minerals, BCAA complex, digestive enzymes for better absorption.

It is worth noting that additional ingredients are not always useful. For example, sweeteners can slow down the weight loss process. Therefore, those who want to get a 100% safe product should purchase a pure powder without impurities. This protein has no taste, it can be used in the preparation of ordinary dishes.

Choose your product:

Production technology

Recall that various products (meat, eggs, whey, soy) act as raw materials for protein. But in any case, the production is based on the separation of protein compounds from fat and carbohydrates using special filter membranes. After filtration, the protein is dried. Additional ingredients are added to the resulting powder and packaged in jars.

As an example, consider manufacturing technology:

• As a "source" used whey remaining after the production of cheese or sweet butter;
• Whey is heated to 72°C (pasteurization) to destroy bacteria, microbes;
• Then the disinfected mass is split into proteins, fats, carbohydrates using ultrafiltration;
• The final step is drying the proteins to a powder state.

Meat and vegetable proteins are produced using a similar technology. The difference is only in the raw materials. In the first case, high-quality beef is used, in the second - soybeans, peas, wheat.

The difference between protein and gainer and amino acid complexes

Gainer- protein-carbohydrate product. The composition contains 20-30% protein, everything else is fast carbohydrates with a high glycemic index. The supplement is designed for lean athletes who find it difficult to gain weight. If your goal is the growth of "dry" muscles - take pure protein. A gainer will not suit you, as it will increase the overall body weight due to the accumulation of body fat.

The order of prices for gainers:

Amino acids (supplement) It is a protein that has been broken down in production into smaller components. There is no chemical difference between AA and protein. But thanks to the structure, amino acids are absorbed faster, which is useful during training and immediately after it. AK complexes are used when you need to quickly replenish the body's protein reserves and prevent muscle breakdown (catabolism).

Amino acid cost:

Protein in regular foods

If you want to increase muscle mass, it is not necessary to buy beautiful cans of protein. You can get enough protein from your regular diet. We offer a selection of products with the highest content of protein compounds. The calculation is presented for 100 g.

Protein in sports

In the introduction, we indicated what protein powders are used for in strength disciplines. Now consider each item separately and in more detail.

Recovery and muscle growth

There is an opinion that muscles grow during strength exercises. Actually it is not. Overcoming heavy loads, the athlete only “injures” the muscle fibers. After the lesson, over the next two days, the body restores damaged tissues, building new cells at the site of “microtraumas” (and with a margin). Thus, the muscles gradually increase in volume.

But the body cannot create new muscle fibers from nothing. Therefore, an athlete must consume a large amount of protein foods. At the same time, it is desirable high quality. If the athlete's diet is well balanced, then it is not necessary for him to take sports nutrition. But if the body does not get enough protein from food, then protein powder is indispensable.

The growth of power indicators

As already noted, protein helps to restore and increase muscle fibers. But everything in the body is interconnected. This means that not only muscles grow, but ligaments and tendons are also strengthened, innervation increases (growth of nerve endings into cells). As a result, neuromuscular communication improves and the strength characteristics of the athlete increase.

Keeping fit

It is unusual for the human body to gain excess muscle volume, since these tissues require a large amount of energy. Therefore, at any opportunity, the body will try to break down the precious muscles for each athlete. To prevent this from happening, a surplus of nutrients and, in particular, proteins should be ensured. High quality protein is best suited for these purposes.

Burning subcutaneous fat

The use of protein supplements helps to saturate the body without the use of heavy carbohydrate foods. As a result, the athlete reduces the total daily calorie intake, which contributes to the launch of weight loss processes. In addition, the body spends a large amount of energy on breaking down protein into amino acids, which also helps to get rid of hated fat deposits in problem areas.

Do ordinary people need protein

If a person who is not engaged in physical activity has a balanced diet in terms of proteins, fats, carbohydrates, then there is no need for additional intake of sports supplements. If there is a constant shortage of protein compounds, then protein powder may be useful. At the same time, the consumption rate of the supplement should be slightly lower than that of power athletes. The recommended norm for ordinary people is about 1 g of protein per 1 kg of body weight. If you drink protein in large quantities without exercising, most likely some of the supplement taken will be wasted.

It is worth noting that due to the dollar exchange rate, all protein powders are sold at rather high prices. You can get the same amount of protein from regular foods for a lower price. Yes, protein is convenient, fast, but if the financial factor is decisive, then it is best to get the protein rate from natural meat, eggs, fish, and cottage cheese. In addition, it is undesirable to eat one protein for a long time. The fact is that in addition to protein, natural products contain a large amount of vitamins, minerals, healthy fats. Without the use of these substances, the risk of developing serious diseases increases.

Benefits of protein for men and women

The main advantages of protein intake for men are the restoration of damaged fibers after training, as well as the construction of new cells. In addition, the supplement has a positive effect on the hormonal system. As a result, the production of testosterone, the hormone responsible for sex drive, muscle growth, character, sharpness of mind, motivation. Also note that a sufficient amount of protein in the diet supports nervous system in a healthy state, thereby helping a man to overcome stressful moments.

Women suffering from a lack of protein compounds are also recommended to take a protein powder. Firstly, when doing fitness, this supplement will help maintain the typed shape. Secondly, protein helps maintain healthy hair, nails, and skin. Thirdly, taking the powder saturates the body and reduces the overall calorie content of the menu, which has a positive effect on weight loss. Fourth, regular consumption stimulates a high metabolism, which is also useful for reducing body fat.

As a rule, people who are far from sports and medicine talk about the dangers of protein. At the same time, the alleged chemical origin of the additive is considered the main argument. In fact, there are no chemical reagents in the protein powder production technology. The main manufacturing processes are pasteurization (heating to kill microbes and bacteria), ultrafiltration using special membranes and heat drying. In addition, the raw materials for the production of protein mixtures are natural products that have passed the test.

Side effects and overdose

As a rule, protein powder does not have a negative effect on the body. But with a regular, systematic excess of the consumption norms indicated by the manufacturer, problems with the kidneys and liver can be observed. Decision in this case there will be a significant reduction in the dosage of the additive.

To side effects protein can be attributed to indigestion in people with lactose intolerance. In addition, mixtures made from whey may cause allergic reactions on the skin or respiratory tract. Therefore, it is best for allergy sufferers to focus on beef or egg proteins.

It is worth noting that some manufacturers add wheat starch, which contains gluten, to their products for better consistency. This plant protein is "toxic" to people with celiac disease. Therefore, before buying, be sure to read the composition on the back of the package.

How to calculate an individual dose

The optimal formula for athletes of both sexes is 2.5 g of protein per 1 kg of weight. At the same time, most of the protein should come from ordinary foods. The rest of the amount should be taken from the protein powder. Let's take an example:

Initial data: athlete weighing 80 kg, protein products in the daily diet - 10 chicken eggs, 200 g of chicken fillet.

Solution:

• The weight of an athlete is 80 kg, which means that he needs to eat 200 g of protein per day (80x2.5 = 200);
• We calculate the amount of protein consumed from natural products: 10 eggs = approximately 50 g of protein, 200 g of fillets = approximately 50 g of protein;
• Since an athlete receives half of the norm from natural products, it means that he must receive another 100 g of protein from protein;
• A single serving of powder is usually 30-35 g. Therefore, the required daily amount of protein will be three servings. You can add a fourth dose of a protein shake to cover the body's need with 100% probability.

Note that we took into account beef, egg and whey proteins. The amount of protein in such supplements is close to 100%. If you take a powder from vegetable raw materials, for example, from soy, then the numbers will be different. Soy protein contains an average of 20 g of protein per serving. So, for the presented example, the recommended number of servings is five to six daily.

For non-strength-training people who are deficient in protein in their diet, take 2 standard servings whey protein(30-35 g) in the morning and evening between snacks.

Athletes who regularly engage in physical activity are advised to adhere to the following supplementation regimen:

• In the morning after waking up. Type: whey or multicomponent. The goal is to slow down the catabolic processes (muscle breakdown) that began at night. Note that you should also eat carbohydrates (for example, oatmeal) to fill the body with energy;
• 30-40 minutes before workout. Type: whey, beef or egg. The goal is to give the body protein to maintain muscles during exercise. In this case, it is also necessary to additionally consume carbohydrates;
• During training, drinking protein powder does not make sense. because it takes a long time to digest. It is better to take a serving of amino acids or a BCAA complex;
• Immediately after training. Type: whey, egg or beef. The goal is to stop the processes of catabolism, to give the muscles nutrition for growth and recovery;
• Before bedtime. Type: casein or multicomponent. The goals are to block the processes of catabolism at night, to give the muscles slowly digestible nutrition.
• Days of rest and recovery should be taken between meals.

A few words should be said about the liquid on which the protein is mixed.

1. The easiest way is to dissolve the powder in clean boiled water.. The advantage of such a cocktail is the absence of additional calories, the disadvantage is not the most pleasant taste.
2. The second cooking option - with milk. The advantage of such a drink is the great taste, the minus is the extra calories. Therefore, protein with milk is not recommended for athletes who are on a strict "drying" before the competition.
3. The third way is to stir the protein powder into fruit juice. The advantage is a pleasant taste, the disadvantage is the high content of fast carbohydrates. If the athlete is not on the cut, it is acceptable to drink protein with juice after training to close the "carbohydrate window".

Combination with other supplements

We offer effective protein bundles with other types of sports nutrition:

• With gainer. If you have a low protein gainer, you can add half a scoop of pure protein to it. The output is a high-energy product for use after training. In such a cocktail, there is a sufficient amount of protein for muscle recovery and fast carbohydrates for replenishing energy;
• With creatine. "Mixture" gives the muscles additional energy and nutrition. The quantity is selected individually. But, as a general rule, 1 teaspoon (5 g) of creatine with a serving of protein is digested well. Reception time: one hour before training;
• With BCAA complex. The protein already contains a small amount of bcaa, but a combination of the two supplements is acceptable. In theory, in such a mixture, the nutritional value of protein increases, which helps to more effectively restore microtrauma and increase muscle volume;
• With L-carnitine. A common combination among bodybuilders. This bundle allows you to accelerate weight loss, as it promotes the utilization of fats. Carnitine is sold separately in capsules. Mix should be one serving of each of the additives;
• With glutamine. This amino acid stimulates the production of growth hormone and supports immunity. Simultaneous combination with protein is prohibited. First you should drink a serving of glutamine, after 35-40 minutes you can take a protein shake;
• With fat burners. Do not drink both supplements at the same time. The fat burner is usually taken on an empty stomach half an hour before meals. Protein should be consumed several times a day between snacks;

But protein should not be combined with complex amino acids. In fact, such a bunch is absolutely meaningless, since the protein powder consists of AA. It is best to drink both supplements separately. For example, whey isolate before and after exercise, and an amino acid complex during strength training to support muscles.

How to replace protein shakes

If there is no money for sports nutrition, then it is best to get protein from natural products: meat, poultry, eggs, fish, shellfish, cottage cheese, nuts. They contain all the necessary amino acids, as well as vitamins, minerals, healthy fats.

The protein can also be replaced with an amino acid complex. But let's face it, no one does that. Because the price of AK is high. To get the same amount of protein as from protein, you have to eat several servings of amino acids, and this is very expensive.

How to choose a protein

Novice bodybuilders acquire sports nutrition either on the advice of experienced comrades or under the influence of advertising. But very often it turns out that the chosen product does not suit them. We propose to disassemble the factors that affect the quality of protein powder. The information provided will help you purchase the right supplement.

Type of protein by purification method

To obtain pure protein, fats, carbohydrates, and ballast substances are removed from the feedstock. Depending on the filtration method used in production, one or another type of protein is obtained:

• Concentrate. It has a low degree of filtration. Because of this, the amount of protein in the finished powder does not exceed 80%. Such a product is absorbed within one to two hours. The advantage of the concentrate is its low cost;
• Isolate. Undergoes at least double the degree of purification. Due to this, the powder has a high nutritional value - the amount of protein is from 80 to 95%. The product is quickly absorbed (30-40 minutes). Has an affordable price;
• Hydrolyzate. It goes through several stages of purification and is additionally processed with enzymes to break down amino acid chains. Thanks to this technology, the product contains practically no impurities and is quickly absorbed (25-35 minutes). The amount of protein in the powder can reach up to 98%. The disadvantage of such an additive is the high cost.

The concentrate is intended for those who cannot purchase the more expensive type of protein (eg students). For experienced athletes who want to get the purest product with a high absorption rate, we recommend either or a hydrolyzate.

Release form

There are three forms of protein. Each has its pros and cons. Let's look at them in a little more detail:

• The most common is the powder. Such a product is sold in plastic jars and bags. Plus - high nutritional value. Minus - the need to stir;
• Liquid protein is considered less popular. Usually sold in small bottles. Advantage - easily soluble in water, disadvantage - high cost;
• The third form is protein bars.. Advantages - saturate well, can be used as a full-fledged snack. The disadvantage is a large amount of carbohydrates.

For beginner athletes, we recommend powdered isolates. Such supplements have a high protein content and a relatively low price. Liquid protein is usually used by professional athletes when they need to fuel their muscles during a long strength training session. Bars are suitable for everyone and are used when there is no opportunity to fully eat.

Type of protein by feedstock

On sports nutrition jars, you can find the inscriptions Casein, Whey, Soy, Beef and others. All these designations speak of the raw materials from which the additive is made.

• Whey. Feedstock: Whey left over from the production of cheese and butter. The advantage of this powder is its high-quality amino acid composition. It should be noted that whey powder contains a large amount of immunoglobulins (molecules that support the immune system);
• Casein. Feedstock: milk used to make cheese. Depending on the purification technology, there are two different proteins: micellar casein and calcium caseinate. Micellar-based powder is considered preferable, since no chemicals are used in its production. The main advantage of all casein shakes is slow absorption, which allows them to be used before bedtime;
• Beef. Feedstock: high quality beef. The production process is similar to whey powder manufacturing technology (pasteurization, filtration, drying). The advantage of the beef supplement is its high nutritional value. It is believed that this type of protein is 12-15% better “absorbed” by skeletal muscles than whey. The disadvantages of the additive include only the high cost;
• Soy (Soy). Feedstock: soybeans. The powder has a fairly high nutritional value, similar to whey protein, but it is somewhat less digestible. Since the source is vegetable raw materials, there is no lactose and cholesterol in the final product. It is worth noting that soy protein is “heavy” for the stomach, therefore, with prolonged regular use, violations of the digestive system are possible;
• Egg (Egg). Starting material: egg whites. This type of sports nutrition is recognized worldwide as a standard for amino acid composition. The additive does not contain carbohydrates, cholesterol, ballast substances. Egg powder is suitable for athletes who are allergic to dairy products. The disadvantage of the powder is considered to be a rather high cost. This is due to the price of the feedstock and the complexity of the production technology;
• Multi-component (Multi). Feedstock: different types protein (animal and vegetable). Such a powder, due to its complex composition, has a complete amino acid profile close to ideal. That is, the combination of different proteins increases the nutritional value of the supplement, making it more effective for muscle development. The multicomponent powder can be taken at night as it breaks down slowly.

For novice athletes, we recommend whey isolates, as these supplements have a high nutritional value and are well absorbed. Beef and egg powders are suitable for professional bodybuilders who want to get the best anabolic muscle response. Soy protein is useful for girls, as it contains isoflavones - substances that support women's health. Casein and multicomponent powders are suitable for everyone. They are best used as a snack before bed to maintain musculature at night.

Protein Rating

We have selected for you the most popular protein supplements of 2018:

• MuscleTech Nitro-Tech (3400 rubles);
• BPI Sports Best Protein (3700 rubles);
• MuscleFarm Combat Powder (3000 rubles);
• Dymatize Nutrition Elite Whey (4100 rubles);
• Weider Day&Night Casein (4000 rubles);
• BSN Syntha-6 (3200 rubles);
• MuscleMeds Carnivor (3900 rubles);
• Optimum Nutrition Gold Standard Whey (3700 rubles);
• Dymatize Nutrition ISO-100 Hydrolyzed (3600 rubles);
• Weider Gold Whey (3000 rubles).

Prices may vary depending on the volume of packaging. Even more protein and current prices at the link. The presented products are in deserved demand all over the world. Each of them will help you build quality muscle mass.

Conclusion

Concluding the article, we want to give one last recommendation to novice bodybuilders - do not take a large amount of supplement at once. High doses of protein can cause different kinds allergies and eating disorders. Therefore, before buying a 4-5 kilogram jar, try to take a small 900-1000 g package. Carefully monitor your well-being, note all the negative points. If taking a supplement causes discomfort, discard this manufacturer and try another product. So, gradually you will be able to choose a sports nutrition that is ideally absorbed by your body.

Whether the protein is harmful, and what “nightmarish” consequences await the athlete who uses it, people who have a very distant relation to sports can most of all tell. They will prove hoarsely that sports supplements kill male potency, and that lovely ladies are made into pumped humanoids, that these products turn internal organs into liver and that genetics will be spoiled up to the seventh generation.

Despite the popularization of sports among modern youth, myths about sports nutrition still exist. The most common misconceptions have long been refuted, all the necessary studies have been carried out hundreds of times, but still, many people react to the word "sports nutrition" as the word "drugs".

The most common misconception, because of which many literally shy away from counters with additives. Here it is necessary to clearly distinguish between the concepts of "sports nutrition" and "anabolic steroids", which are not at all the same thing. Anabolics are pharmaceutical drugs that affect the hormonal background and interfere with many physiological processes. These substances are on the banned list and athletes found using them are disqualified.

The harm of sports nutrition for health is nothing more than a myth caused by a misunderstanding of its nature. Protein shakes, gainers, vitamin and amino acid complexes are supplements consisting of nutrients that we all get daily from the most ordinary food. An athlete's need for carbohydrates, proteins, fats, vitamins and amino acids, and most importantly - in their correct balance, is noticeably higher than that of other people. It is for this purpose that sports nutrition is necessary.

In primitive terms, sports nutrition is a concentrate of nutrients. For example, one serving of quality protein contains about 25-30 grams of protein. This is a ready-made substance, which, getting into the body, immediately begins to be absorbed. If an athlete tries to get the right amount of protein from food, he will create an increased load on the digestive organs. So it turns out that the harm of protein is not just a delusion, but a dangerous delusion.

Myth #2: Sports nutrition is chemistry

Strictly speaking, one can talk endlessly about chemistry. How can you be sure that the fresh chicken you bought is not loaded with hormones, and these wonderful crunchy vegetables grew in soil that was not fertilized with pesticides? Therefore, when a smart and adequate athlete is told: “protein is chemistry,” he can quite reasonably twist his finger at his temple.

Protein shakes are a concentrated protein derived from high quality products: soy, eggs, whey, beef. Yes, flavors and imitators of chocolate, vanilla, strawberry flavors are added to them, however, all these additives undergo strict quality and safety control. It turns out that athletes can consume sports nutrition without harm to health, but can the same be said about other products?

Myth #3: You only need protein on workout day.

Another misconception that arose from a lack of knowledge of anatomy and physiology. Physical exercises tear muscle fibers. During rest, they regenerate and grow. If during this period the body does not receive enough protein, muscle growth will become impossible. In addition, due to protein deficiency, muscle soreness will be longer and more intense. It turns out that protein on rest days is no less important than on training days.

Myth #4: You won't get muscle without protein.

This is another extreme: some think about the dangers of sports nutrition, while others think that there is nothing to do in the gym without it. To build a harmonious athletic figure, build muscle mass and burn subcutaneous fat, a balanced, varied diet with a good nutrient composition, proper planning of the training process and good rest than having all kinds of sports supplements at home.

By following the regime, carefully counting the amount of calories, carbohydrates and proteins consumed, you can achieve very good results. Protein shakes and other types of sports nutrition make life easier for those who exercise, but this is not a panacea. It is necessary to adhere to the following rule: regular nutrition - first of all, nutritional supplements– if necessary.

Myth #5: Only professional athletes need protein.

The same myth as chemistry in sports nutrition. Yes, a professional’s need for nutrients is incomparably greater than that of an amateur athlete, but to say that no one else needs protein except for bodybuilders is a delusion. Perhaps its roots lie in a misunderstanding that protein and protein are different names for the same substance. A sufficient amount of protein is necessary so that the muscles do not break down. Can't eat a lot of meat, eggs, cottage cheese? Protein (they are protein) shakes to help!

Separately, it must be said that exercising girls are absolutely no different from exercising men. And if the ladies eat protein, they won't look like Ms. Olympia. On the contrary, protein can help girls in their quest to achieve a beautiful toned figure. Shakes from good, trusted brands are not only about 25-30 grams of protein per serving, but also a tasty, sweet treat with almost no carbohydrates. When sugar cravings become overwhelming, a protein shake is the answer.

Myth #6: More Supplements Means More Muscle

Yes, manufacturers of supplements for athletes will convince you of this, because their goal is to increase sales. However, no protein in the world will help increase biceps if a person trains occasionally and does not follow the daily routine.

Amino acids, protein, gainer, pre-workout complexes, fat burners and many other types of sports nutrition without chemicals and other harmful additives help the athlete achieve their goals faster. However, you still have to give all the best in the gym, eat right and have a good rest, otherwise the money will be wasted.

Myth #7: Sports nutrition is expensive.

High-quality and cheap sports nutrition is the same myth as cheap branded shoes, for example. Yes, the prices are not small, but the question of the high cost of sports nutrition can be answered with the question of the high cost of products and services in general. When calculating how much money will be spent on good protein, do not forget to calculate how much chicken breasts, beef, fish, eggs, vegetables and dairy products cost. And most importantly - when choosing cheap food of dubious quality, saving on supplements and vitamins, do not lose sight of the main point - how much medical care and medicines will cost.

Proper nutrition, high-quality sports nutrition and sensible workouts are the way not only to beautiful body but also to health, energy and success. Supplements for nutrition of athletes, like many modern developments, are created for the convenience of a person, to make his life easier. Do not succumb to prejudice and be horrified at the words "protein" or "BCAA" - just choose a quality product, follow the dosage and regimen, and enjoy a beautiful, strong and toned body.

What is protein

is a natural product containing pure protein. It is recommended to be taken by athletes with active training and an unbalanced diet. There is more protein in purchased protein supplements than in meat, cottage cheese and other products.

Protein is a versatile sports nutrition. It is made from products of animal and vegetable origin, so even vegans find the best product for themselves.

Many people think that purchased supplements are chemicals that harm the body. In fact, sports nutrition is made from natural products (whey, eggs, beef, etc.) through drying and grinding. Of course, food is also present on the market, in which there are various additives. Such a product, as a rule, is much cheaper than a real, high-quality product.

What is protein for?

A protein supplement is needed to replenish protein in the body. This is especially important during active training, a set of muscle mass. Another thing you need protein for is weight loss. With proper intake, weight is reduced, fat is removed from problem areas.

Why Should You Take Protein?

• Protein from sports nutrition is absorbed better and faster than from conventional products. This allows you to gain muscle mass in a short time without additional supplements.


• Sports nutrition is convenient to use as a snack.


• So, protein bars perfectly satisfy hunger and do not require cooking.


• In the composition of sports nutrition there are other components that help to lose weight and gain muscle mass.

For a set of muscles

Athletes use protein supplements to gain muscle mass and protect tissue from destruction. The fact is that with a decrease in body weight and active physical exertion, the muscles begin to break down. And to improve results, you need to take special nutrition for athletes.

Many people find the solution to this problem in conventional products. But purchased protein is better absorbed, so it is recommended for athletes to use it.

For weight loss

Contrary to popular belief that you need to starve to lose weight, experts recommend creating a calorie deficit and switching to a different nutrition system. It consists in reducing the consumption of fats and carbohydrates, and proteins should prevail in the diet. Therefore, it is necessary to take protein for weight loss in order to get rid of excess body fat without stress for the body.

Protein with a decrease in body weight gives energy and increases endurance. At the same time, the body does not turn on the extreme energy saving mode, in which there is a rapid growth of adipose tissue.

But the intake of sports nutrition must necessarily be combined with physical activity. Achieve without training slim figure will not work.

How much protein to take per day

To lose weight and gain muscle mass, you need to take protein in a certain dosage. And here the rule does not apply - the more, the faster the result. It is impossible to exceed the prescribed dosage - this can cause disruption of the digestive tract.

Manufacturers of sports nutrition indicate the dosage on the packaging, depending on the weight of the person. These guidelines should be followed to get the maximum benefit from the supplement.

Protein varieties

There are a large number of protein varieties depending on the raw materials used and production technology:

• The most popular type of sports nutrition, which is made from whey. It has a low cost, but may contain lactose and fats. In its pure form, it is quite rare, therefore it is suitable for gaining muscle mass, and not losing weight.


• This type of sports nutrition is absorbed within 6-7 hours and is suitable for replacing meals. It is recommended to take it before bedtime to build muscle mass and get rid of night hunger.


• This is the highest quality sports nutrition. It contains a purified protein that does not cause harm digestive system. Differs in high cost. Made from beef or whey.


• Refers to fast food. Ideal for weight loss as it contains little or no fat and carbohydrates. Differs in high cost.


• Suitable for vegetarians as it is made from herbal ingredients. Contains glutamine, arginine and a number of amino acids.


• Contains a small amount of carbohydrates with a high content of amino acids.


• Milk protein isolate. A quality product that combines the properties of casein and whey protein. It is low in protein.

Products containing protein

Almost all foods contain protein. But some have a lot more protein. And to build muscle mass, you need to include in the diet as many of these foods as possible:

Protein Contraindications

Despite the benefits of protein for the athlete's body, there are a number of contraindications that should be considered before starting to take sports nutrition:

• Individual intolerance to the components. So, if you are allergic to cow protein, you need to choose soy products. You should also consider the presence of additional ingredients in the composition. Flavoring additives can cause an allergic reaction.


• Pathology of the kidneys. In diseases of the genitourinary system, protein should not be taken, since protein increases the load on this organ.


• Low stomach acid. With insufficient secretion gastrointestinal tract it becomes difficult to digest protein, which can lead to poisoning.


• Diseases of cardio-vascular system. In combination with intense loads, sports loads are contraindicated in heart disease.

Before buying a supplement, consult your doctor to rule out possible contraindications.

How to take protein

Time and amount of admission sports supplement depends on its type:

• Serum. Hydrolyzate should be taken before and immediately after training. Best time for isolate - half an hour before training. A concentrate can be taken during training and immediately after it.


• Casein. The best time to take it for gaining muscle mass is between meals and before bed.


• Complex. Take two hours before exercise.


• protein isolate. Take in the morning, an hour before training and immediately after it ends.

Side effects

Side effects when using a quality product are extremely rare. They are possible with an overdose and individual intolerance to the components.

What side effects may occur:

• nausea and vomiting;


• dizziness;


• tremor of the limbs;


• cardiopalmus;


• symptoms of kidney failure;


• allergic reactions.

When side effects stop taking the supplement.

Protein is a purified protein that athletes take to lose weight and gain muscle mass. But to achieve your goals, you must follow the instructions for use and carefully monitor the dosage.

Protein is the building material of our body, a protein that is necessary for rapid tissue repair and muscle building. Soybeans, egg white and whey are added to special protein shakes. The composition depends on the purpose. Such drinks are a popular sports nutrition in many fitness clubs. Cocktails do not contain chemical impurities, as most people used to think.

Protein in the human body

1 g of protein contains 4 calories. Amino acids (the building blocks of protein) are made up of carbon, hydrogen, nitrogen, oxygen, or sulfur.

Protein compounds are found in many foods, especially in nuts and legumes. Despite the fact that our body is 15% protein, the body needs daily energy supply and additional strengthening of the bone and immune system.

The proteins that we get from animal products are complete, which means that the body receives the whole complex of amino acids that it cannot produce on its own. Most plant proteins are incomplete but play an important role in metabolism: they produce antibodies to suppress viruses, catalyze metabolic reactions and DNA replication, provide cell structure, transport molecules from one place to another, and respond quickly to external stimuli.

Amino acids differ from each other by the nucleotide sequence of genes. The specific three-dimensional structure into which proteins fold determines their activity. The compounds contain one long and one short polypeptide, which is more often called a peptide or an oligopeptide. Amino acid residues (the main components of proteins) are interconnected by a single peptide chain. The sequence of amino acid residues depends on the individual genetic code.

In addition, protein is complete, high quality, and incomplete. "Completeness" (or quality) is determined by the amino acid composition. The exception is soybeans, protein products derived from soy (tofu, soy milk or powder). Plant foods lack one or more of the essential acids and are therefore considered "incomplete".

Proteins can work together to achieve a specific function. Once formed, amino acids exist for a period of time and then are degraded and recycled by the cellular machinery through the process of turnover. The lifetime of protein compounds is measured in terms of half-life, and has a wide range. They can exist for minutes or years, with an average lifespan of 1-2 days (the study was done on mammalian cells).

Protein can be purified from other cellular components using ultracentrifugation, precipitation, electrophoresis, chromatography.

Protein norm

Supplemental protein supplementation is essential for the elderly. More than 40% of adults over 50 receive the substance only from food. Scientific studies show that 0.8 g of protein per 1 kg of weight is not enough for people at this age. Due to the lack of amino acids, sarcopenia develops - age-related atrophy of skeletal muscles. Already after 30 years, a person begins to lose up to 1% of muscle mass per year, and after 50-60 years this process is noticeably accelerated. To make up for the deficiency, the daily protein intake should be at least 1.1 g per kg of body weight.

The daily rate is a complex calculation. Based on body weight, growing children or pregnant women require more protein than the typical adult male or female.

The average dose is from 10 to 35% protein. For a person weighing 57 kg, the daily allowance should not exceed 180 g, with 90 kg - at least 200 g, with 100 kg of weight - up to 336 g. In America, the recognized norm per day is 0.8 g per 1 kg.

Protein shake: benefits and harms

First of all, protein shakes are necessary for athletes. During intense physical activity, a large amount of energy and amino acids is spent (almost all the protein is spent on muscle formation). Cocktails are "quick", based on eggs or milk. Their distinguishing feature is accelerated digestibility by the body.

Mixtures of "slow" action based on soy and casein are prepared in the evening or after a long abstinence from food (suitable for a complete replacement for regular meals). 50% of protein products can be safely replaced with a protein drink, but this is not recommended.

You can cook a carbohydrate-protein gainer. The mixture contains all the necessary nutrients and vitamins, as well as nitrogen-containing carboxylic acid (creatine), which builds up to 5 kg of muscle, gives more energy and strength.

In order to lose weight, “fast” protein shakes are suitable, and for weight gain, “slow” ones. If you want to build muscle, you first need to lose weight. It is impossible to get both at the same time.

Types of protein

Protein supplements are whey, casein, soy, concentrate, complex, isolate, hydrolyzate and gainers (suitable for people with critically low weight).

It is quite difficult to adhere to a strict diet if you have to cook up to 7-8 times a day. Special mixtures help to cope with this problem and simplify the cooking process. In addition, cocktails are recommended not only to weightlifters, but also to women on a diet. To "dry" the body, choose a powder isolate, it is ideal for weight loss. At night, prefer whey casein.

You need to drink "slow" cocktails before the start of physical exercises, the effect will be more significant. After training, “fast” or “slow” mixtures are prepared based on amino acids, maltodextrin, creatine, casein or whey powder (optional). Shelf life of dry, closed powder is no more than three years. Diluted up to 4 hours.

Making a protein shake at home is easy. It is enough to beat the powder with juice, milk or water (200-250 ml) in a blender. The amount of dry mix per serving is indicated on the package. To prevent protein from curdling, do not heat the liquid to a hot state. If you don't have powder, add to mixer necessary products. It should be understood that when using products, the rate of protein absorption will decrease. It is better not to store the prepared drink, and immediately drink it.

Mixtures will not have any effect if you drink protein just like that, without physical activity.

Protein harm

You can not take food supplements with kidney failure or individual intolerance to the components (lactose intolerance). With the abuse of mixtures, dehydration of the body can be provoked.

What it is?

To develop solid muscles, you need to train hard and eat right. If an athlete neglects the required amount of nutrients and calories, he will not progress. Protein (protein) is the main component for the growth of muscle mass.

1.5-2 grams of protein per kilogram of your weight is the daily norm of an athlete. Most of this dose should consist of natural amino acids, which are found in meat products, cottage cheese, cheese. It's no secret that one of the best sources of this building material is found in egg whites.

Also, the athlete should not neglect and - to a much lesser extent - fats. A proper nutritional regimen of meats, protein, and a small dose of fat is guaranteed to help any athlete achieve high performance.

To get the most benefit from a supplement, you need to remember Golden Rule: "Supplements should not be taken as a substitute for a normal meal, but in addition to a rich diet."

We use sports nutrition for our own purposes

Building muscle mass

Athletes who train to build solid muscle mass and develop phenomenal physical strength should consume higher doses of protein. If an ordinary person needs 1-1.5 grams of protein per day to maintain efficiency and health, then an athlete needs at least 2-2.5 grams. Moreover, 2/3 of this dose should not consist of protein powder, but of natural food.

A day after a hard workout, you need to increase the daily dose by one and a half times and stick to it for two days. In order for the processes of muscle building to go smoothly and without interference, you need to take a portion of carbohydrate food immediately after training. And in the next day, the athlete should consume twice as many carbohydrates. ¾ of these carbohydrates should be complex.

During the "drying"

During this period, it is worth closing after a workout with protein mixtures, and not. Also, with "pumping" training, such a cocktail can be drunk immediately after the end of the workout. It is also recommended to drink protein during the “drying” period and before training (pay attention to drying for men and girls).

Use during weight loss

Protein shake for weight loss ... The inhabitants, hearing something like this, are surprised.

Indeed, how can you lose weight by consuming protein, due to which a person, on the contrary, gains muscle mass. It turns out you can.

The main thing is to adhere to the right lifestyle, diet and consume quality products.

Not only protein should be of high quality, but to a greater extent all products consumed by a person.

Doses of carbohydrates and fats need to be reduced, but the dose of proteins does not need to be reduced. One and a half grams of protein per kilogram of your weight is the daily norm for all cases.

¾ of the carbohydrates present in the athlete’s diet should come from the “right” food - durum wheat pasta, black bread, cereals, etc. Sweets and flour products should be consumed to a minimum and, preferably, in the first half of the day.

In fact, a person does not gain weight from protein shakes if the body does not need to build new muscles, so when losing weight, do not be afraid that you will gain a couple of pounds. On the contrary, you will unload the stomach from heavy food, and it will be able to quickly extract the necessary substances from the rest of the food.

Conclusion

Let's highlight the main points of the article:

1. Protein and protein are the same thing, just in different languages. This substance is a certain set of amino acids that are necessary for building muscles and some metabolic processes within our body.
2. Science cannot confirm the harm of such a sports supplement for humans. The only exceptions are people who have individual intolerance to the product or deviations in work internal organs.
3. Mixtures can contain a different set of proteins that will be absorbed by the body at different rates.
4. You can get acquainted with the protein rating at.

Personal trainer, pharmacologist, nutritionist

Compiles and conducts personal training programs for physique correction. Specializes in sports traumatology, physiotherapy. Engaged in sessions of classical medical and sports massage.Other authors