If the benefits of protein intake. What harm can protein do to the body. Building muscle mass

This healthy protein makes it possible to achieve all the set results and, in principle, is very useful for any person, since it contains valuable amino acids that have a positive effect on cell renewal and growth. But despite the obvious benefits, there are some negative consequences of taking protein supplements, which usually arise due to the use of poor quality sports nutrition or due to neglect of the rules for protein intake. Let's consider them in more detail.

Types of proteins

Of course, natural sources can be used to obtain protein, for example, lean chicken or fish, beef, eggs, cottage cheese. However, for those who are actively involved in sports, the amount of protein consumed should be much larger, which is why specialized sports mixtures come to the rescue.

However, in order for the protein mixture to work for you and help in the training process, you must choose the right type of protein for you. Depending on the raw materials from which the protein is made, the following types are distinguished:

1. Whey Protein: The benefits and harms of this type of protein depend entirely on how purified it is, but overall, it is a highly digestible supplement and great for taking immediately after exercise.
2. Casein protein (casein): made from milk by curdling. It is divided into micellar (more pure) and calcium casein.
3. Milk protein: is a combination of whey and casein protein. It has an average digestibility, within 2 hours after ingestion.
4. meat protein: the basis is animal protein. Due to the specific taste of beef and the high price, it is not in great demand.
5. soy protein: This plant-based protein is the most affordable. It is absorbed in a couple of hours, but does not contain some important amino acids. Increases in size when stirred, making it easy to take. The benefits of protein for men are doubtful, since the composition includes female sex hormones.
6. egg protein: made exclusively from egg whites, considered ideal in terms of amino acid composition.
7. Complex protein: is a combination of protein supplements of varying degrees of digestibility (casein, egg protein, whey isolate), which is why it is suitable for both gaining muscle mass and losing extra pounds.

In order for the protein mixture to work for you and help in the training process, you should choose the right type of protein for you, based on your goals and your individual characteristics.

The table below clearly demonstrates the advantages and disadvantages of proteins.

Protein: benefits and harms for women and men

Taking protein supplements in reasonable amounts according to a specially designed scheme will have an extremely positive effect on any organism. It is necessary to calculate the daily dose of the substance, taking into account the lifestyle of a person, his physique, the percentage of protein loss per day.

An athlete with a lot of muscle mass will need much more protein supplements than a fragile girl. We understand in more detail.

1. Benefits of protein for women

The benefits of protein for girls and women are effective weight loss and gradual strengthening of the muscles. Needed by the body amino acids will have a beneficial effect on the skin, hair, nails.

Protein powder is produced only from natural raw materials. The high-quality concentrate obtained by synthesis does not contain carbohydrates and fatty acids.

Working on getting rid of extra pounds in the gym in combination with the use of protein supplements gives an excellent result. In shakes that include protein, the benefits of protein are due to its high digestibility. Despite the low-calorie content of drinks, they are not recommended to be consumed in large quantities. Without systematic physical activity, they can contribute to weight gain.

2. Benefits of protein for men

The benefits of protein for men are unconditional: the amino acids that are part of protein powders have the most positive effect on the male body. Representatives of the stronger sex take such supplements to quickly increase muscle volume and keep the body in good shape. In addition, the rational intake of protein allows you to normalize the metabolic processes of the body, improve endurance and increase strength during training.

We must not forget about the benefits of protein after physical exertion - the body recovers faster, the feeling of hunger is dulled.

What harm can protein intake do to both men and women? If we are talking about the use of high-quality mixtures made from natural raw materials, then the risk of a negative impact is reduced to zero. Manufacturers who care about the composition of their protein mixtures choose only safe products as a basis, which is why it is so important to purchase only certified sports supplements.

Is protein harmful: the opinion of doctors

Everyone who plans to introduce protein supplements into their diet thinks about whether protein is harmful, and what doctors say on this issue. Today, most experts agree that protein cannot harm the body. However, this statement is true only if we are talking about certified sports nutrition, as there are more and more fake protein mixtures on the market, which you should beware of. Such a protein can cause a malfunction in the body.

In addition, the use of protein in volumes exceeding the recommended norm will also not have the best effect: you will not only not improve the result of training, but, on the contrary, you will fully experience the side effects of the supplement, including:

• various allergic reactions;
• nausea, bloating, vomiting and other disturbances in digestive system;
• the appearance of rashes and acne;
• weight gain.

The use of high-quality protein shakes in doses brings the body only benefits:

• the blood is cleansed;
• metabolic processes are normalized;
• immunity is strengthened;
• the hormonal background is restored;
• brain function improves.

That is why it is so important to consult with specialists who will select the most suitable type of protein mixtures in accordance with your individual characteristics and goals. It is also necessary to identify possible contraindications, after all, protein intake is prohibited for chronic kidney and gastrointestinal diseases, as well as intolerance to any component of such a sports mixture.

Experts from PRIME KRAFT, specialized in the production of sports nutrition, especially note that complex protein mixtures will become your excellent assistant only if you combine their intake with regular physical activity and a proper diet.

The increase in muscle mass is influenced by the essential amino acids for the body, which are contained in the protein. Also, these organic compounds contribute to the formation of certain hormones, accelerate the proper growth of bone tissue, and are a source of energy.

The protein mixes offered in our catalog undergo strict quality control at all stages of production and are created in accordance with all approved standards. Of course, in addition to the quality side, attention should be paid to the amount of protein consumed. In one of our previous articles, we talked in detail about how to drink protein correctly and what time is best to do it in order to achieve the desired result.

Do not forget about safety rules in order to exclude the development of negative consequences and harm from taking protein mixtures - follow the instructions on the label, as well as the recommendations of sports nutrition specialists.

Protein is essential for muscle growth and gaining lean muscle mass. This guide will tell you about different types powdered and other protein supplements, what they are for, and how to take them correctly.

FROM THIS ARTICLE YOU WILL LEARN:

• About the benefits of protein supplements and the importance of scheduling their intake;
• About the different sources of protein included in supplements;
• Why adequate protein intake is critical to the muscle building process;
• About the thermogenic properties of protein, and how it affects fat burning and metabolism;
• About the best natural sources of protein;
• How much protein should be consumed per day;
• Advantages of natural products and what protein gives;
• What is protein made from?
• When to use different types cocktails
• How to combine protein with carbohydrate intake for mass gain;
• How to choose the right protein powder, mass gainer, meal replacement and recovery drink;
• What dietary supplements go well with protein intake.

Welcome to complete guide about what protein is and why it is needed. This digest brings together information about all the nuances of taking these supplements, including the benefits of using them, the schedule for taking them, and a description of the types of protein that make up their composition.

If after reading the article you still have questions, you can ask them in the comments, we will answer each.

I must say right away that protein is a protein that is found in chicken, fish, eggs, cottage cheese and even plant products. Often, protein refers to powdered supplements that are used to make shakes to get your daily protein intake in a lighter and tastier form. This is not chemistry, this is the same product as baby food, which is also made from raw protein, which can be bought at the factory in large bags. And it's much more convenient than chewing chicken breast, especially after a workout.

What is protein (protein) and why take it?

Protein is one of three macronutrients that organisms convert into energy. Macronutrients include proteins, carbohydrates and fats.

FROM scientific point view protein consists of a chain of amino acids. The bonds that do not allow these chains to disintegrate are called peptide bonds. Amino acids are the main source of nitrogen in the body. Thanks to a positive nitrogen balance, proper growth and repair of muscles, bones, nails, hair, skin and renewal of internal organs is possible.

In addition to building muscle tissue, the functions of protein are to:

• maintaining blood pH levels;
• maintaining muscle mass during a diet or reducing the calorie content of the diet;
• energy production with a lack of carbohydrates;
• restoration and maintenance of the appropriate hormonal background;
• carrying out vital chemical reactions;
• ensuring the proper functioning of the immune system;
• water balance regulation.

Protein for muscle growth

Combining an increase in daily protein intake with strength training helps build lean muscle mass. The human body is in a continuous "protein cycle". Muscle fibers are continuously regenerated and renewed. To make this process as intense as possible, you need to maintain a positive protein-nitrogen balance.

The body will suffer from a lack of protein. He needs to process so many raw materials that he is not able to provide the proper level of tissue repair. As a result, this leads to loss of muscle mass. Other vital functions such as hormone regulation and blood pH balance are also at risk.

When you are doing an intense strength training regimen, recovery requires more muscle tissue than usual. That is why bodybuilders and weightlifters need more protein. Nitrogen balance has a greater effect on muscle growth than on maintaining them.

Regular consumption of proteins is accompanied by a stable supply of amino acids, and helps maintain a positive nitrogen balance.

The importance of proteins for fat loss

Protein foods are thermogenic. In simple words, it takes more energy to digest it, which is very good for losing weight. The human body has to work 30% more actively to digest protein products than to process and assimilate carbohydrate and fat components. In this way, protein diets boost metabolism, and accelerate the loss of excess fat.

Adequate protein intake also helps convert body fat into energy. With a lack of protein, it is more difficult for the body to get to fat reserves. This entails "eating" muscle tissue for energy production. Therefore, low-protein diets make you lethargic and exhausted.

Recovery protein

Without protein, muscle recovery and training progress are impossible. Two phenomena take place in the process of training:

1. Loss of muscle glycogen.
2. Trauma to the muscles, after which they need to be restored.

Consistent protein intake ensures a positive nitrogen balance, which puts the body in "muscle fiber repair mode." The faster the muscle tissue “patches up”, the faster you recover. Conversely, a negative nitrogen balance occurs due to protein deficiency. Under such conditions, the recovery process slows down.

Increased protein intake is of paramount importance, especially for those athletes who train frequently or cut back on fat intake.

Protein Source Foods

Protein products represented by eggs, cheese, milk, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts and legumes. Fatty and starchy foods have a small amount of protein. The minimum protein content explains the fact that bodybuilders and athletes often neglect these products when compiling protein diets.

According to the quality of the protein, foods are divided into complete and inferior.

A complete protein food contains the entire set of essential amino acids. This includes animal protein (meat). Incomplete protein foods, such as vegetables, lack several essential amino acids. Moreover, this deficiency is different for all products.

The popularity of nutritional protein supplements has increased significantly over the past 30 years due to several factors. They are convenient, because they do not need to spend time cooking. They are also more cost effective, as they cost less on average than beef, seafood, or even chicken.

The benefits of protein (protein on guard of health)

A sufficient amount of incoming protein has a positive effect on health. This primarily affects:

Anabolism. Thanks to food protein the body enters a state of anabolism. Speaking of muscle growth, "anabolism" is about building muscle, not breaking it down. The opposite concept is catabolism. Low protein intake leads to catabolization (breakdown) of muscle tissue.

growth hormone regulation. Good health cannot be maintained without an appropriate balance of growth hormones. This hormone contains 190 amino acids. The normal intake of protein provides the body with the necessary material for its synthesis. Growth hormone has a significant effect on metabolism. It is responsible for decreased bone density, muscle loss, and other health problems, including many physiological disorders.

Insulin-like growth factor (IGF1). It causes muscle cells to adequately respond to growth hormone. Consists of 70 amino acids. The lack of protein leads to a decrease in its level, as a result of which the body is not able to utilize the existing mountain growth.

Metabolism. As noted earlier, protein digestion requires more energy, i.e. in fact, it stimulates metabolism. With a protein deficiency, the body is unlikely to be able to use body fat.

Insulin. Protein allows you to reduce the level of insulin in the blood, which affects energy regulation.

What is my protein requirement?

According to the Recommended Dietary Allowance (RDA), US adults should consume 0.8 g of protein per 1 kg of body weight. Those who weigh 90 kg require a minimum of 72 g of protein per day. With a body weight of 70 kg, the lowest recommended dose is 54 g daily.

Anyone who is actively involved in sports and striving to gain muscle mass should consume twice the amount of protein recommended by the RDA. On average, bodybuilders are advised to take about 2-3 grams of protein per 1 kg of body weight. Another useful advice urges to ensure that 20-40% of daily calories come from proteins.

2-3 g of protein per 1 kg of body weight

• 56 kg - 125-188 g
• 70 kg - 150-225 g
• 80 kg - 175-263 g
• 90 kg - 200-300 g
• 102 kg - 225-338 g
• 113 kg - 250- 375 g

20-40% of daily calories as protein

Calories - the required amount of protein

• 1500 Kcal - 75-150 g
• 2000 Kcal - 100-200 g
• 2500 Kcal - 125-250 g
• 3000 Kcal - 150-300 g
• 3500 Kcal - 175-350 g
• 4000 Kcal - 200-400 g
• 5000 Kcal - 250-500 g

Protein supplements and sports nutrition

We looked at the role of adequate protein intake in maintaining good health. We have found that athletes and bodybuilders need more protein to promote faster recovery and muscle growth. With that in mind, let's take a closer look at protein supplements.

What is the purpose of protein supplements?

You already understand what protein is and why it is needed not only for those involved in sports, but also for ordinary people. Sports supplements are rich in protein and nutrients designed to help bodybuilders and athletes reach their recommended protein intake levels. The range of supplements is presented by protein powders, bars, geyenra and meal replacements.

Often, one serving of protein supplements contains 20-30 g of protein, backed up with vitamins and minerals. These supplements are renowned for a plethora of flavors from fruity protein powders, cookie and cream flavored gainers to protein bars flavored with peanut butter.

Introduction to General Terminology

(isolate, multicomponent proteins, amino acids, etc.)

Below is a list of commonly known terms associated with protein supplements:

Isolate. An isolated protein source is a chemically purified product that contains virtually no impurities other than the actual protein source. Most often, the isolate includes purified 90% or more protein.

Concentrate. A concentrated protein source contains more impurities than an isolate. It mainly accounts for 70-85% of proteins. Concentrates are more saturated with fats, carbohydrates and, when we are talking about whey protein, lactose.

multicomponent proteins. This is a combination of several protein sources of different concentrations. Such proteins can cost less than isolates. Another advantage is the presence of sources of both slowly and rapidly digested protein.

Amino acids. They are the building blocks of proteins. Despite the presence of more than 100 amino acids, only 20 of them are considered standard. In turn, they are interchangeable and irreplaceable. Irreplaceable are not produced by the body, their reserves must be replenished with food. Substitutables can be synthesized by the body.

BCAAs. Branched-chain amino acids (BCAAs) are the chains of the three essential amino acids: leucine, isoleucine, and valine. The combination of these three essential amino acids makes up over a third of the skeletal muscle of the human body, and triggers protein synthesis.

Gainer. Gainers are high-calorie protein powders taken by athletes and bodybuilders to speed dial masses. They are consumed as a snack or between meals to increase the daily calorie intake.

Meal Replacements. Protein Meal Replacements are considered as complete meal replacement products. They include a balanced nutritional and macronutrient blend that provides not only the optimal dose of protein, but also the required amount of carbohydrates, healthy fats, vitamins, minerals.

Recovery drink. This supplement includes a variable amount of complementary, non-protein foods, the main purpose of which is to promote post-workout recovery. Such drinks can be made with creatine, multivitamins and minerals, and also include large doses of glutamine and taurine.

Slow digesting protein. This slow-digesting protein source promotes a steady supply of protein and amino acids, and allows you to maintain a positive nitrogen balance for a long time. Ideal to take between meals.

Fast digesting protein. Fast-digesting protein sources like whey protein act instantly to regulate nitrogen levels, especially after a long meal break. Suitable as a post-workout protein supplement.

Energy bar. These bars serve as a quick, healthy and stable source of energy when you need to snack between meals. Although they contain some amount of protein, this dose is still much less than in protein bars.

What are protein supplements for?

Most athletes consume protein foods in small portions at least 5-8 times a day. It can take a very long time to cook this amount of food. The key benefit of protein supplements is that they are quick to prepare.

Often they are ready to use. How often has life interfered with your plans for the day, and completely ruined them? This happens frequently to most people. Protein supplements do not need to be refrigerated and are convenient to carry around. They can quietly accompany you everywhere.

You will also appreciate their budget. Beef, salmon and other popular protein foods are quite expensive. On the other hand, the cost of a 30-gram serving of protein powders is much less. The money saved in this way can be spent on buying better and more expensive protein foods. And if you're looking to gain weight, gainers are even more economical.

Making the right regimen for taking protein supplements will contribute to the maximum set of muscle mass. Protein supplements will give you the option of taking fast- or slow-digesting proteins whenever you need them.

Who Should Take Protein Supplements?

bodybuilders. For anyone wanting to build muscle, protein supplements are not an option… they are a necessity. Whether you're a fan of whey protein or just like to keep a protein bar on hand, protein supplements are always there to help.

Athletes. It's not just bodybuilders who need protein supplements. Highly trained athletes need extra protein for energy production, muscle repair, and proper body function.

Dieters. Protein food speeds up metabolism, and allows you to more actively burn body fat. After eating protein foods, you feel more full and satisfied. Dieters use protein supplements and meal replacements to stimulate fat burning and fight hunger.

hardgainers. People who are underweight or have a fast metabolism have difficulty eating enough food to maintain their weight. Protein foods, especially gainers, will help make up for the lack of calories at the time of day when you don’t feel like eating, but you need to.

Protein supplements or natural products: which is better?

Benefits of protein supplements:

• Fast-digesting proteins are more suitable for taking in the morning or after a workout. The energy value of whey protein makes it the optimal source of protein during these hours.
• Protein supplements can help you save money. Serving per 30 g certain categories protein products (beef, fish) will be expensive.
• Protein supplements are primarily more complete and balanced sources of protein.
• Vitamins and minerals are often included in protein supplements, making them a versatile protein meal.
• Gainers are easily digestible and high-calorie foods that do not cause a feeling of heaviness.
• Protein supplements are available in a huge range of flavors, which helps fight the temptations that often plague high-protein dieters.
• Many protein supplements can serve as low-calorie desserts for those with a sweet tooth.
• Protein supplements are convenient to consume, and they bring little to no hassle.
• Protein supplements are less sensitive to temperature and generally do not need to be refrigerated or heated.
• Some protein supplements have more biological value than natural products.
• A protein shake does not load the stomach so much at night.

Benefits of natural food:

• You know exactly what you are eating and what its origin is.
• Protein foods like eggs, pigtails, milk, and tuna may cost less than some protein supplements.
• Natural food is varied. It can be combined with other food when you want something special.
• The composition of some protein supplements may not correspond to those indicated on the package.
• The cervix can cause swelling in some people.
• A rich selection of natural foods provides nutritional diversity that is difficult to achieve with protein supplements.
• Milk and eggs have a record nutritional value.
• Studies show that beef helps to gain more muscle mass compared to other sources of protein.

Types of proteins

There are different types of protein, all of which are equally rich in protein and amino acids, but may differ in the rate of absorption, amino acid composition and content of fats, carbohydrates and other additives.

Whey Protein

Whey proteins contain 20% of milk proteins. It is a by-product of cheese production. Originally a waste product, whey protein is now the most popular of all protein supplements. It has a high nutritional value, and is rich in amino acids important for muscle growth: leucine, isoleucine, valine. It is a source of fast-digesting protein that does not cause heaviness in the stomach. It is also low in glutamine and arginine.

Whey Isolate

This is the more expensive version of whey protein. It is a high quality protein source with a high biological value (BC). One serving contains less lactose than whey concentrate. Whey isolate contains 90-98% protein, compared to 70-85% protein in whey concentrate.

Whey Concentrate

The most economical member of the whey family. It has a fast digestibility, but is rich in fats and lactose. Protein concentration reaches 70-85%.

Multi-Component Whey Proteins

They are made according to a special formula of a combination of whey isolates and concentrates. They are cheaper than whey isolates, but the percentage of protein in them is higher than in whey concentrates.

Casein protein

80% of the proteins of this protein variety are milk protein. Casein protein is a slow digesting protein derived from milk. In general, it contains 92% proteins, and has a rich taste. Thanks to this, he was especially fond of those who wanted to gain mass. Despite the lower biological value compared to whey protein, casein protein is more effective in building muscle mass. Most of the casein protein consumed is used for muscle growth, and not for energy production, which forces the body to use fat and carbohydrates for these needs. Casein also contains more glutamine, which is popular among bodybuilders.

egg albumin

It is nothing but egg white. Its popularity among bodybuilders is due to the higher concentration of essential amino acids compared to non-essential ones. It is also important that the egg white contains less cholesterol than the yolk. Eggs are often considered the king of natural protein foods due to their high dose of essential amino acids. For those who are lactose intolerant, there is no better option than egg protein.

soy protein

High quality protein, but less effective than whey and casein. It is a source of rapidly digestible protein with a very mediocre amino acid composition. Therefore, it is less valuable for building muscle.

soy protein isolate

It has a higher biological value than soy protein, therefore, it is better absorbed by the body. However, its quality is much lower than that of soy protein.

goat milk protein

The biological value of this type of protein surpasses all currently existing ones. Moreover, in goat milk, the dose of BCAAs is record high, and there is no lactose in it at all. Its biological value reaches 104, which exceeds the performance of all other products, including eggs with a BC of 100.

Wheat protein

It is a healthy and natural alternative to dairy and egg proteins. Does not contain lactose or cholesterol, and is great for vegetarian bodybuilders and athletes. Wheat protein contains a lot of glutamic acid.

Pea protein

100% glutamine free and suitable for vegetarians. Like wheat, it does not include lactose and cholesterol. Easily digested, being a storehouse of amino acids.

Whole milk protein

It is made from dry milk protein with the removal of fats and carbohydrates. A nutritious product supplied with calcium and other vitamins and minerals. It contains both whey and casein proteins.

How to take protein for maximum results

Reception mode: how to drink protein

Determining when and how to take protein is a whole science that allows you to achieve the best results. It is not enough to buy the protein you like to taste, mix it and drink it. Other factors must also be taken into account.

Fasting. As soon as you wake up, your body is hungry. You haven't taken any protein for a while, and the body requires fast-digesting protein to maintain a positive nitrogen balance.

In this situation, a protein powder made from a combination of fast and slow digesting proteins works best. This can be a whey protein drink accompanied by a solid protein product (egg or cheese), or a combination of whey and casein protein powders.

Fast-digesting proteins will instantly provide a positive nitrogen balance, allowing you to start the day with everything your muscles need for growth. With a slow-digesting protein like casein, amino acids will continue to flow into the bloodstream, helping to keep you going until your next protein meal.

Before workout. The pre-workout meal should consist of slow-digesting protein powders to prevent nitrogen levels from dropping during training.

After workout. The principle is similar to taking protein on an empty stomach. Consume a mixture of fast and slow digesting proteins to help you recover faster after a workout and maintain optimal nitrogen balance while waiting for your next meal.

Between meals. Periodically consumed protein supplements as snacks throughout the day should contain slowly digesting proteins, such as casein or egg. The use of slowly digesting proteins in between meals helps maintain optimal nitrogen balance around the clock.

Night time. By eating slow-digesting proteins at night, you will maintain a positive nitrogen balance during sleep. Going to bed, it is better to take casein protein.

Meal Replacements

This is the most underrated type of protein supplement available. It is not just a source of protein, but a complete and nutritious food.

A meal replacement in the form of a bar or a shake may include slow and fast digesting proteins or multicomponent proteins. When buying a meal replacement, take the trouble to find out the source of its protein ingredient. Like protein powders, this product can be taken at any time of the day. It should be noted that among meal replacements there are both dietary varieties and, conversely, those that promote weight gain.

Meal replacements containing whey protein (or multicomponent whey protein) are suitable for consumption in the morning instead of breakfast. Fast-digesting whey protein will help restore positive nitrogen balance and kick start the process of building and repairing muscle.

Meal replacements labeled "dietary" are intended for weight loss and are suitable as an alternative to major meals such as breakfast or lunch.

Meal replacement shakes or bars made from slow-digesting, non-whey proteins are great for lunch or dinner. Slow-digesting proteins will maintain a positive nitrogen balance for a long time.

Mass gain with proteins and carbohydrates

For skinny hardgainers or athletes looking to bulk up, quality carbs are also important, kicking and consuming protein regularly. Gainers are a great source of simple and complex carbohydrates that digest faster than whole foods.

For maximum effect, you should take gainers at least 2-3 times a day. The sure way is to drink two shakes of the gainer between meals, drinking an additional one before bedtime.

Beneficial combination of protein with fast carbohydrates

Each meal of protein food should be accompanied by the use of high-quality carbohydrates, which provide better transport and absorption of proteins. A number of fast-digesting carbohydrate products have been developed to supplement protein supplements.

Maltodextrin, which is added to weight gainers, is a comprehensive source of complex carbohydrates, ideal for taking before, during or after training. This product is able to replenish glycogen stores faster than whole food sources of complex carbohydrates, while being a champion among other carbohydrate supplements.

Carb powders are rich in quality complex carbohydrates. They mix easily with protein powders and can be consumed throughout the day for maximum mass gains.

Sample regimen for protein supplementation

Schedule of protein supplements for muscle building.

The following is an approximate time frame for taking various protein supplements. However, it is not recommended to limit yourself to nutritional supplements alone. A variety of protein sources will support health and help build muscle mass.

• Morning - Protein shake, whey/casein protein powder blend.
• Late Morning - Protein Bar
• Lunch - Protein shake, slow digesting protein like casein or egg proteins.
• Afternoon - Protein bar
• Pre-Workout - Whey Protein Shake, Fast Digesting Protein
• Workout - Whey Protein in combination with carbohydrates
• Post Workout - Protein Shake, Whey/Casein Protein Powder Blend, or Mass Gainer
• Before bed - Protein shake, slow-digesting protein like casein or egg proteins.

Protein Supplement Schedule for Mass Gain

Here is the optimal schedule for the use of different protein supplements. You should not be limited to one type. A wide range of protein foods will help maintain health and accelerate muscle growth.

• Morning - Calorie meal replacement in the form of a whey protein bar or gainer shake.
• Late Morning - Serving Gainer, slow-digesting protein source (casein or egg protein).
• Lunch - Calorie meal replacement in the form of a bar
• Afternoon - Serving of a gainer, a source of slowly digesting protein (casein or egg protein).
• Pre Workout - Whey Protein with Carbs
• Workout - gainer
• Post Workout Shake Whey/Casein Protein Powder Blend
• Before going to bed - casein or egg protein.

The secrets to choosing the right protein powder

It can be difficult to choose the right protein powder. There are literally hundreds of brands, varieties and flavors of these products. We suggest that you familiarize yourself with the information below in order to know which protein to choose for beginners and to achieve certain goals, so as not to make a mistake with the purchase.

Value for money

Protein is different for protein. You can't buy protein powder based solely on price. Many factors come into play when making protein powders. Often the low cost is due to the poor quality of raw materials, as well as inappropriate quality control of the product. Violation of production technology can adversely affect the quality finished products resulting in reduced protein bioavailability. To put it simply... you're wasting your money down the drain because low-quality protein is harder to digest.

Here, as in the case of most goods, the price determines the quality. Don't rush, study everything well. According to general rule The more expensive you buy, the more benefit you get.

Whey Protein: Isolate, Multi-Protein or Concentrate?

Whey isolates are the purest group of whey proteins. They boast 90-98% pure protein with a small amount of fat and lactose. Therefore, whey isolate is a decent, low-calorie protein source for athletes who are in control of weight or want to cut calories. The high concentration of protein in whey isolate makes it expensive.

With approximately 70-85% pure protein, whey concentrate has higher levels of fat and lactose than whey isolate. Differs in high calorie content and low cost. Considering these aspects, whey concentrate will become the best choice for gaining weight and building muscle.

The golden mean belongs to a multicomponent whey protein. It is the optimal source of protein for anyone interested in quality and affordable protein, and not looking to build muscle or cut calories.

In search of optimal amino acid composition

The amino acid composition reflects the amount of amino acids, BCAAs and essential amino acids contained in the protein powder. When studying these indicators, pay attention first of all to the amount of essential acids and BCAAs in one serving of the product.

BCAAs are 3 amino acids:

• Leucine
• Isoleucine
• Valin

The essential amino acids are:

• Phenylalanine
• Valin
• Threonine
• Tryptophan
• Isoleucine
• Methionine
• Leucine
• Lysine

There are 12 essential amino acids. Replaceable are easily reproduced by the body. It is more important for a protein powder to have a balanced composition of essential amino acids, so pay less attention to non-essential amino acids when choosing a product.

Gainers

When choosing a gainer, consider these seven aspects:

1. Value for money. Gainers follow the same principle as protein powders. Cheapness often means poor quality product ingredients, low manufacturing standards, poorly digestible protein, and possible mismatch between stated and actual formulations. It is better to give preference to well-known respected brands.
2. Taste. What good is a quality gainer if it tastes bad? If possible, read product reviews before purchasing. The last thing you want to do is spend money on an astringent, lumpy, grainy, tasteless gainer.
3. Protein. Look for a gainer with a high concentration of protein per serving, at least 40g per shake. Protein should be consumed first thing upon waking up, and also immediately after the end of a workout. For these purposes, a gainer with 50-60 g of protein in one serving will do.
4. The ratio of proteins and carbohydrates. A gainer should guarantee enough calories in the form of carbohydrates. The best ratio of protein and carbohydrates is within 2:1 per serving.
5. Sugar. Pay attention to the amount of sugar in one serving. Some gainers are nothing more than a mixture of sugar, flavor and protein powder. You want a weight gainer that contains no more than 30 grams of sugar per serving. For some quality gainers, this figure barely reaches 10 g.
6. Cholesterol. It is recommended to give preference to gainers that include less than 100 mg of cholesterol per serving.
7. Saturated fats. These are bad fats. Most quality weight gainers have saturated fat levels between 5-10 grams per serving. And in some, this figure rises to 20 g.

Recovery drinks

Muscles don't grow in the gym. They begin to form from the moment you get out of there, during the recovery period. These drinks are most often consumed after training. When comparing different recovery drinks, pay attention to:

1. Maltodextrin. The product consists of fast-digesting complex carbohydrates that will immediately saturate depleted muscles with glycogen.
2. Amino acids. Your recovery drink should be plentiful essential amino acids and BCAA.
3. Creatine. Some recovery drinks are based on creatine, which guarantees you accelerated muscle growth. A very profitable investment.
4. Squirrels. Although the amount of protein is not the most important characteristic of a recovery drink, some products contain a little more protein.
5. Sugar. Some recovery drinks contain quite a lot of sugar. It is necessary to control this moment when choosing a product.
6. Other Ingredients. Many recovery drinks are supplemented with herbal extracts and additional ingredients such as beta-alanine and glutamine.

The modern market for recovery drinks offers many different combinations of product ingredients. We advise you not to be lazy, and to thoroughly understand the issue, so as not to throw money away on an unsuitable product.

Meal Replacements

Meal replacements are available in a wide range of products and forms. You can see meal replacements in the form of breakfast cereals or bars. There are special shakes for women and powdered meal replacements for gaining lean muscle mass. When buying a meal replacement, carefully study not only its composition, but also its purpose.

Regardless of the type of product, consider the following factors when choosing a meal replacement:

1. Squirrels. Pay attention to the amount of protein in one serving. If this is a multi-component mixture, watch the ratio of fast and slow digesting proteins. Breakfast replacement products should include some form of fast-digesting whey protein. Meal replacements in the form of shakes and lunch bars should contain sources of slowly digesting proteins, such as casein protein. You'll also find less than 30 grams of protein per serving in some foods. Of course, this may be enough for athletes and female bodybuilders. However, for men who want to gain muscle mass, this figure is too low.
2. Nutrition. Look not only at the overall nutritional value of the product. Take into account the total nutritional value one serving.
3. calories. Despite their satiety, many meal replacements are quite low in calories. In fact, the energy value of most of these products rarely exceeds the mark of 200 Kcal.
4. Vitamins and minerals. The purpose of meal replacements is to serve as a complete meal, so they must be rich in vitamins and minerals. Always compare a product's vitamin/mineral profile or MRP standards before purchasing.
5. Additional components. Some meal replacements contain additional nutritional supplements, or are fortified with amino acids and BCAAs. These small benefits will save you money.

Taste, solubility, aftertaste

Even high-quality protein powders made from excellent raw materials by a reputable company can leave a lot to be desired. After all, quality ingredients are no guarantee of good taste. A good protein supplement is not determined by quantitative indicators at all: great taste, fast solubility, no aftertaste.

One of better ways Learn about these benefits of protein powders by either browsing product reviews or browsing the Muscle and Strength forum. Gather information and feel free to ask questions.

Some low quality protein powders dissolve well. And some high-quality analogues have an astringent taste, do not dissolve well and leave a bad aftertaste. In keeping with the theme, it must be said that the taste and texture of protein bars can also be different.

Combining Other Protein Supplements

Creatine

Creatine will help build an extra 5 kg of muscle mass and increase strength by 10%. A more powerful effect of taking creatine can be obtained by combining it with the use of protein and carbohydrates in a 1: 1 ratio. Therefore, the duo of creatine and protein is extremely advantageous.

Before workout

Nitric oxide, creatine and beta-alanine are on the list of the best pre-workout supplements. Many types of pre-workout products are based on these valuable ingredients, but not all contain protein. Research shows that eating protein before a workout is much more important than after it. An ideal pre-workout drink would be a combination of protein, maltodextrin, and nitric oxide (or pre-workout). So you will not lack energy throughout the session, and a positive nitrogen balance will also be maintained. Nitric oxide and creatine will help you give your all for maximum results.

During a workout

The use of whey protein and maltodextrin before training allows you to reinforce strength and restore nitrogen balance. However, there are ways to increase the effectiveness of training. Supplements taken during the training are gaining more and more popularity. They often include vitamins C and E, an optimal amino acid complex and BCAAs, beta-alanine, B vitamins, creatine, glutamine, arginine, and others. Such an abundance of substances that make up their composition ensures the high nutritional value of such supplements.

Carbohydrates

The combination of whey protein and maltodextrin is the main training supplement. Not only does maltodextrin aid in protein transport and absorption, boosting whey protein potential, but it's also a source of fast-digesting complex carbohydrates, delivering much-desired glycogen to muscles.

Multivitamins

Multivitamin supplements are rarely given the attention they deserve. Your body needs the right amount of vitamins and minerals to function optimally. Needless to say, athletes and those looking to build muscle need more vitamins and minerals than the average man and woman. Make sure you are purchasing a quality and approved multivitamin/mineral supplement.

Fat burners

In an effort to burn excess fat and shed a couple of kilos, you can't go wrong if you pair a protein supplement with a fat burner. Protein is inherently fat-burning, requiring more energy to digest and absorb than carbohydrates and fats. By supplementing the mixture with a fat burner, you will increase the effectiveness of the fight against excess fat.

Human growth and maintenance of the body is impossible without protein. People who are actively involved in sports, in particular bodybuilding, often additionally enrich their diet with an appropriate nutritional supplement. Such a protein is obtained as a result of the processing of animal products (whey, eggs) or vegetable (soybeans) origin. How safe is this sports nutrition?

How much protein does a person need

How much protein is enough for normal growth and development of the body, maintaining hormonal levels, healthy skin, hair, nails?

Daily norms for the adult population:

• for men - 65-117 g,
• women - 58-87 g per day.

Daily allowance for children:

• up to 1 year - 2-2.9 g per 1 kg of body weight,
• older than 1 year - 36-87 g per day.

When and why protein can be harmful

Among athletes and bodybuilders, it is believed that a diet rich in proteins contributes to accelerated fat burning and active growth of muscle mass. Therefore, nutritional supplements containing high concentrations of protein are used. However, poor-quality products, non-compliance with the drinking regimen and excess of an adequate protein norm can be harmful.

Protein and kidneys

• In well-trained people, the kidneys are able to adapt to new conditions. The maximum possible dose of protein is 2.3–3.1 g per 1 kg of body weight. The presence of kidney disease requires strict control of intake food additive.
• Exercising helps the kidneys more easily process more of the protein that enters the body. In people who are physically inactive, taking protein supplements can impair kidney function.
• A side effect of long-term protein intake in excess can be an increase in the risk of kidney stones by up to 250%. Much more dangerous in this regard is animal protein.

Protein and liver

• The danger to the liver is a sharp increase in protein in the diet after the so-called protein starvation, which occurs with some rigid diets for weight loss.
• Evidence of direct harm to a healthy liver with increased doses of protein in the diet has not been identified.

Protein and bones

One of the consequences of excess protein in the diet can be an increase in the acidity of the body and leaching of calcium from the bones, which reduces their strength. However, lack of protein also negatively affects bone health. A great danger to their condition is the use of protein of animal origin. At the same time, an increase in the proportion of fruits and vegetables in the menu allows you to reduce the level of acidity in the body.

Protein and potency

Doctors have not identified a clear harm to the intake of animal protein for men's health. However, plant protein supplements are rich in phytoestrogens, similar to female sex hormones. And they can cause hormonal failure in the body of men.

Protein Overdose

Excessively large doses of protein can provoke a toxic effect. Effects of protein poisoning: vomiting, diarrhea, lethargy, headache. This is due to the inability of the body to form enough urine to remove the products of protein breakdown. That is why it is important to increase the amount of water you drink in parallel with the introduction of protein supplements.

Contraindications for protein supplements

When deciding whether to include additional protein nutrition in your diet or not, it is important to remember about direct contraindications to the use of such nutritional supplements. These are individual intolerance to the components of the product, chronic renal failure, as well as a deficiency in the body of enzymes that are necessary for protein breakdown (determined by laboratory tests). In any case, before starting the use of protein, it is important to consult a doctor and talk with a trainer.

Hello everyone, dear subscribers of our blog dedicated to a healthy lifestyle!

Most recently, we conducted our own study on the topic “Is it harmful to use sports nutrition? ”, arguing his opinion with scientific facts and considering various options for solving the problem with Start-health readers.

In the comments to the article, there were “polar” points of view in terms of meaning. Some subscribers are negative about any nutritional supplements, other blog visitors are positive about high-protein mixtures.

Is sports nutrition based on polypeptides really that useful? What are the contraindications for taking protein powder? Is protein harmful to the body?

Today we will find out how safe the most popular type of sports nutrition is for human health. So, I propose to start. ?

Classification of protein by type of raw material

Guys, protein is a nutritional supplement that is in demand by both men and women, regardless of age and training experience. A similar nutrition appeared by separating milk protein into casein and whey mixture.

However, if the first version of the sports nutrition is absorbed for a long time and not completely, then there are no problems with the gastrointestinal tract with the second complex of polypeptides.

Modern powders are used mainly for making cocktails, adding yogurt or milk to the consistency. Convenience and simplicity are the two main reasons for the popularity of protein in the international arena.

You can take a high-protein drink with you on a trip and drink throughout the day, adhering to proper diet. According to the raw materials used for the manufacture of such sports nutrition, supplements are traditionally classified into 2 groups:

• soy protein – complex of plant polypeptides.

Harm: The food supplement is made from genetically modified raw materials, so this mixture has not earned confidence on the international market. The presence of inhibitors in the composition of soybeans - substances that slow down the functioning of internal enzymes that process proteins.

The presence in the protein of plant elements - phytoestrogens, structurally similar to female hormones, causes a decrease in testosterone in the body of a man. Such an effect is fraught with a lack of potency and sexual dysfunction in a representative of the strong half of humanity.

Benefit: The affordable cost of sports nutrition determines the high demand for the product among novice athletes. Lecithin, contained in the soy supplement, slows down the aging process of cells and muscle tissue.

The structure of the substance allows people with pathologies of the urinary system to take a similar mixture, because the powder has less effect on the functioning of the kidneys. In the body, the level of thyroid hormones increases, contributing to the loss of excess weight.

• Whey protein is a natural food supplement.

Harm: With excessive intake of a high-protein mixture, an athlete may experience dizziness and migraines, vomiting and nausea. Some athletes are characterized by individual intolerance to whey polypeptides, so taking such a consistency is invariably accompanied by pain in the stomach, diarrhea and bloating.

Benefit: The composition of the powder contains a high content of BCAA amino acids, which contribute to a set of muscle mass and a decrease in body fat. An increase in glutathione (a powerful antioxidant) in the body is the reason for the acceleration of the recovery process after training due to the rapid regeneration of cells and tissue fibers. The level of cholesterol in the blood is significantly reduced, and the immune system is strengthened.

Friends, the properties of a protein directly depend on the components present in the structural composition of the substance. A nutritional supplement can be indispensable on the way to the desired goal (for example, a lean body) or become a prerequisite for the onset of chronic diseases. Which powder base is preferable to choose in accordance with the above characteristics?

Personally, I decided to try whey protein. Of course, while I only train at home, but still I wanted to experience it myself. Especially since I use it quite a bit. Only after a workout. ? Let's see the result later. ?

There are also other types of protein that are less in demand among professional athletes and are suitable for solving certain anatomical problems:

• casein- made by curdling milk; it contains a large amount of animal protein; slowly absorbed by the body (3-5 hours).
• Lactic- a complex food supplement in which whey is combined with casein; part of the mass is absorbed quickly, and the other half slowly.
• Meat- is made on the basis of animal protein and has a distinct taste of meat, so cocktails from such protein are not in great demand.
• Egg- isolated and dried egg white; has a specific taste (not everyone likes it) and a rather high cost.
• Wheat- made from the germ of a grain crop; in composition it is close to a soy food additive, therefore it is not widely used.

Friends, the properties of a protein directly depend on the components present in the structural composition of the substance. A nutritional supplement can be indispensable on the way to the desired goal (for example, a lean body) or become a prerequisite for the onset of chronic diseases.

Which powder base is preferable to choose in accordance with the above characteristics?

Advice from Start-health: “Protein, like any nutritional supplement, is important to take in combination with healthy food, while devoting enough time to exercising in gym. Only in this case you will be able to achieve the desired result.

Contraindications to the use of a protein mixture

Guys, I note that regardless of the raw materials used in the production of protein, there are contraindications for the use of high-protein powder. Before starting the course, it is recommended to contact medical Center to be examined. Although I will immediately make a reservation that, of course, I myself did not do this, but in general it is necessary. You will have to refuse such a mixture if you have the following diseases:

• Renal failure.
• Individual intolerance to certain components of the protein mixture (at the genetic level).
• Problems with the bladder.
• Malfunctions of cardio-vascular system.
• Disorders in the work of the gastrointestinal tract.
• predisposition to liver disease.

It is simply not advisable to neglect contraindications, because the course of taking a protein mixture is designed for a long time. In a given period of time, you can significantly worsen your health.

Memoirs of bodybuilders: “In the 20th century, high-protein mixtures were not yet so in demand by professional athletes, so athletes improved their daily diet on their own. Powdered milk formula, which is intended for feeding children, has become a natural alternative to protein.

Harm and benefit of protein supplements

In order to draw a constructive conclusion and answer the urgent question about the dangers of protein, I propose to systematize our knowledge gained while reading the article. Benefits that come with regular high protein supplementation include:

• Maintaining physical fitness.
• Regeneration of cells, fibers and muscle tissues after training.
• The ability to adhere to diets that correspond to the rhythm of modern megacities (a container with a protein shake can easily fit in a bag, glove compartment or bag).
• Restoration of work and acceleration of metabolic processes.
• Increasing the performance of an athlete.
• Improving the quality of muscle tissue that is resistant to increased stress.

The negative impact of the protein mixture on the body is accompanied by the following symptoms:

• Allergic reactions caused by intolerance to individual ingredients of the “storehouse” of polypeptides.
• Bloating, flatulence, nausea or vomiting.
• Appearance on skin facial acne, irritations and blackheads.
• Increase in body fat.
• Possibility of developing diabetes.
• For men, the danger of protein intake lies in sexual dysfunction.
• Removal of calcium from the body (weakening of the bone skeleton).

It should be noted that all negative consequences become relevant only in in case of incorrect course completion. If an athlete overuses a powdery consistency or uses a low-quality mixture to make cocktails, deciding to save money.

Statistics: "If a professional athlete refuses to use whey protein, replacing the protein from the mixture with natural products, then he will have to eat about 30 chicken eggs per day."

Summing up, I note that the choice of a protein mixture must be approached with all responsibility.

The raw materials used for processing, the expiration date of the product and the reputation of the manufacturer, the reviews of professional athletes and the structural composition of the nutritional supplement - consider all factors, because sports nutrition is designed to help, not harm.

If you adhere to the correct intake of whey protein, then such a powder becomes absolutely harmless.

With a soy supplement, the situation is much more complicated - it should be recommended only to female representatives, for whom the hormonal composition of the product is optimally suited. Men, in order to eliminate the risk of problems with potency, should opt for whey powder without worrying about the consequences.

And here is what Dr. Agapkin says about protein.

If you have had a negative experience with a high protein formula, be sure to share your knowledge with us. Guys, are you sure about the benefits of protein? Argument your opinion in the comments to this article.

We value useful information based on personal experience- this is a particularly rare "artifact", relevant for both beginner athletes and professional athletes.

Until then, friends! See you soon on the web pages of Start-health!

Protein is one of the most common types of sports nutrition. Many have heard about it, but do not fully understand what it is and what properties the product has.

The sports supplement, often referred to as "chemistry" by people completely ignorant of the topic, has nothing to do with anabolic steroids. This is a food supplement that supplements the norm of protein in the diet. Proteins are a protein, it can be of several types, one or another is suitable for each athlete, for this you need to select a product depending on the goals. It is important to take into account the properties of the protein and the rules for its intake.

The name “protein” scares many, although it’s just a simple protein, organic matter, consisting of amino acids that take part in the formation of new cells, participate in the metabolic process. It is also a building material for muscles, so the product is widely used in bodybuilding. The source of protein is the foods we consume daily - eggs, meat, fish, dairy products, legumes, nuts. Protein powder is a manufactured product that has undergone several stages of purification, after which the final product, protein, is obtained.

What is protein for?

Protein powder is needed to replenish the required amount of protein in the body. The product is taken to increase muscle mass, since protein is a building material for new cells and tissues. The lack of a nutrient will not lead to muscle gain, and even destroy existing ones, as the body will eat its own muscle protein. Therefore, protein shakes made with water, juice or milk have become an integral part of sports diet.

For a set of muscles

On average, a person needs 1.2-1.5 g of protein per 1 kg of weight, and those who want to increase muscle volume, the daily rate reaches 2-3 g per 1 kg of weight. Considering that 100 g of chicken fillet contains only 24-25 g of protein, a person weighing 70 kg needs to eat 800 g of meat daily to replenish the norm.

Of course, for an active bodybuilder, this can be feasible, but to facilitate and diversify the diet, they resort to sports supplements. Moreover, in some types of protein, the degree of assimilation is much faster than that of meat. Fast digestion of protein is needed for accelerated nutrient replenishment after exercise and sleep to prevent catabolism - muscle breakdown. After strength training and morning awakening, the hormone cortisol, which destroys muscles, is highly concentrated, so the body must replenish nutrients from quickly digestible foods.

For weight loss

Protein is taken not only for gaining muscle, but also for reducing adipose tissue, giving relief to the muscles. Contrary to stereotypes, weight loss is not starvation and refusal of food. The correct reduction is to create a calorie deficit and switch to a different diet in which protein will predominate. It will save muscles from destruction under the influence of catabolic processes. And it also turns into fat so easily, like carbohydrates, and it takes more energy to assimilate it, which will also have a positive effect on weight loss.

The low content of fats and carbohydrates in a cocktail, with a high-protein diet, reduces the calorie content of the diet, replenishing the energy deficit from adipose tissue. For this sports supplement used as an additional meal. In this case, whey isolate will be acceptable. A higher degree of purification, a high protein content with a minimum of fat and milk sugar, contributes to faster weight loss and a better shape. The more milk sugar (lactose), the more loose and drenched muscles remain. Therefore, for weight loss, especially for girls and cutting athletes, cleaner products are recommended.

Protein composition

Protein is made up of amino acids, which are divided into essential and non-essential. Those amino acids that are not produced in the body on their own, and require obtaining from the outside, are called essential. These include:

• leucine;
• isoleucine;
• valine;
• histidine;
• licin;
• methionine;
• threonine;
• tryptophan.

Non-essential amino acids found in protein include: cystine, serine, tyrosine, glutamine, glutamic acid, proline, lanine, argenin, glycine, asparagine, and aspartic acid. Also, additional minerals and vitamins are added to the composition of the protein.

They get protein from whey, meat, eggs, soy, so there is nothing wrong with it - it is pure protein obtained from the products we are used to. For example, whey protein is obtained by curdling milk and obtaining whey, which is pasteurized, filtered, then the resulting whey protein is dried and the finished protein is obtained.

Protein shelf life

Each company has an individual product expiration date, usually it is 2-3 years in closed form. But when opened, the product cannot be stored for a long time, manufacturers recommend using the powder within 2 weeks, but rather this is a marketing ploy. In fact, the opened powder will last longer. Powder in a diluted form must be consumed immediately, but no later than 3 hours after preparation.

Why do girls need protein

Regardless of gender, everyone needs protein. For men and women, the norm is the same, the difference will depend on the goals. More often, women want to dry adipose tissue, achieving an easy drawing of muscles, but a set of muscles is also not excluded. Therefore, the intake of protein in both cases will be quite appropriate as an additional source of protein, both with a low-carb diet for weight loss and for gaining muscle mass. A visible and pleasant “side” effect for women will be an improvement in the condition of the skin, hair and nails due to the amino acid composition and vitamins.

The benefits and harms of protein

The low content of fat and sugar makes the product not only dietary, but also beneficial for the cardiovascular system. The composition of the protein helps to reduce the level of cholesterol in the blood, and also helps to maintain normal sugar levels. Undoubtedly, the product helps to reduce fat mass, which has a beneficial effect on the heart and blood vessels, increases the overall endurance of the body. Immunity increases, appetite decreases.

Despite the findings of studies that have not confirmed the negative effect of protein on the human body, it is worth remembering the individual tolerance of various components. In the absence of enzymes that break down proteins or lactose intolerance, allergic reactions occur. The harm of protein to the kidneys has not been proven, but it is better not to use protein in case of kidney failure, as well as in the presence of gastritis.

Side effects

The product is fully adapted to human body, that's why side effects at good health was not noticed. The only thing is that the protein is capable of causing allergic reactions in the presence of one of the components intolerable to the body. Of course, the product that is approaching the expiration date also deteriorates and can cause digestive disorders - diarrhea, heartburn, vomiting, so follow the composition and timing.

Protein Contraindications

Contraindications for use are any violations of the functions of the kidneys and liver, chronic diseases, inflammatory processes. Also lactose intolerance and allergy to one of the components.

Types of proteins

Proteins are divided according to the degree of assimilation into slow and fast. The components are obtained from various raw materials - dairy and meat products, soybeans, eggs. Each protein has various properties that are suitable for specific goals - weight gain or weight loss.

Whey Protein

The final product appears from the processing, purification of whey. This species belongs to rapidly digestible proteins, which are very important for high-quality weight gain, due to the amino acid composition. This type must be taken immediately after waking up, as the body spent protein and glycogen overnight. The use of powder in this case will prevent muscle catabolism - decay. Also, protein is ideal for consumption immediately after a workout. The protein is quickly absorbed and replenishes the muscles with the nutrients that are needed to build new muscle tissue. According to the degree of purification, whey protein is divided into several types:

• concentrate- undergoes a small degree of purification, contains 29-89% protein, 4-52% lactose, up to 9% fat. Usually this type of protein is common in bodybuilding for gaining muscle mass, due to the high content of nutrients in addition to protein, which play a huge role in building new cells;
• isolate– passes the highest degree of purification, contains up to 95% pure protein with the minimum amount fat and milk sugar - no more than 1%. This type of protein is great during the drying period and as a protein supplement to diet food;
• hydrolyzate- highly hydrolyzed whey, which has a high degree of absorption and anabolic effect, that is, muscle growth. Contains up to 90% protein, up to 8% fat and no more than 10% lactose.

Casein protein

Casein is a complex protein obtained by enzymatic curdling of milk and belongs to slow proteins. Thanks to the amino acid chains, it takes longer to digest and constantly supplies the body with amino acids, which slows down the process of catabolism. Slow protein breakdown is especially beneficial at night, so consuming casein at night can help prevent muscle protein breakdown. At the same time, casein slows down the process of splitting other proteins, but it will not be enough for weight gain, so it is recommended to add a separate fast protein to it, for example, whey. Casein can also be consumed before a workout to slow down the intake of nutrients and preserve muscles, as well as to suppress appetite.

soy protein

This type of protein has not been proven to be useful in bodybuilding and has no advantages over other types. Soy protein of plant origin, therefore, is absorbed worse, has a poor and incomplete composition of amino acids. This type of product is the cheapest, it is also added to the complex compositions of protein powder, but rather, this happens to reduce the cost of the product. It also does not affect weight loss, the rise in insulin levels is no less than from other types of protein. It can be said that soy protein is useless for men and women, regardless of the goals.

Complex protein

In such complexes, several types of proteins are mixed, for example, whey, casein, egg and soy. The essence of the complexes is the enrichment of the amino acid composition, which at one time saturates with proteins for a long time, for example, casein, and at another time, it is quickly absorbed - whey protein. Although a contradiction has been proven - casein is able to slow down the breakdown of other types of protein, and worsen the anabolic qualities of whey. Therefore, it is not necessary to talk about the benefits of a complex protein over whey, it is better to take fast proteins separately from slow ones. Slow proteins - at night and before training, fast - in the morning and after exercise.

Protein in food

It is known that protein powders are a product of the processing of ordinary food products - meat, eggs, milk, soy. Therefore, you can fill the need for protein from the following products of animal origin:

• meat (poultry, beef, pork);
• Fish and seafood
• cottage cheese;
• milk;
• eggs.

The protein of such products is better absorbed, especially egg white in ready-made. A large amount contains proteins in 100 g of meat and seafood (from 23 to 30 g). Slightly less in cottage cheese and low-fat cheese (16-20 g). Thus, a hundred gram piece of meat can make up for the average portion of the powder, usually 25-30 g of a measuring spoon. As for vegetable protein (legumes, nuts, seeds), it has the worst composition of amino acids and is not fully absorbed, which has no value in bodybuilding for muscle gain.

Which protein is best

Studies have shown that whey is the best protein for building muscle or getting into shape. A rich complex of amino acids is absorbed faster and better.

Most preferred is whey isolate. Its advantage over others in the purity of the composition is 90% protein, 0.5-1% fat and lactose.

Fat can inhibit protein breakdown, so the less fat the better. The low content of milk sugar provokes the release of insulin less, less of the others affects the concentration of sugar in the blood. Accordingly, the protein is suitable for work on the relief, that is, the burning of adipose tissue.

How to replace protein

Protein can be replaced with natural products, but the rate of absorption of proteins will be much slower. Egg whites are well absorbed, but pure protein, separated from the yolk, which contains fats, is more suitable for weight loss.

Beef protein powder is also common, so it can be replaced with real meat. For this type of protein, not as pleasant taste qualities were noticed as whey protein. Moreover, it affects the pancreas more than others, as it is more difficult to digest.

It is also useful to replace the protein with meat products, due to lactose intolerance, or diabetes, since meat does not contain carbohydrates, namely sugar, so insulin is not produced. Meat does not have a glycemic index, which is why it is most preferred for weight loss.

With normal digestion of lactose, you can replace protein with cottage cheese, even prepare a cocktail yourself by mixing milk and cottage cheese in a blender. Such a protein composition will not yield to the powder.

How to take protein

It is generally accepted that in order to obtain anabolic effect from protein, you need to take from 25 to 40 g of protein per serving. This does not mean that more will not be absorbed, just an increase in the rate will not affect the construction of new muscles. With strength split training for individual muscle groups, about 25-30 g of protein is enough, and for training for all muscle groups, you can take up to 40 g per serving, for full recovery and nutrient replenishment.

To prevent muscle breakdown at night and during training, it is recommended to take a slow - casein protein. One serving of a measuring cup is taken at bedtime, the second serving, if necessary, two hours before training, since the breakdown of casein takes 6-8 hours.

For a set, as well as drying muscles, a fast protein is recommended - whey. A portion of the powder should be consumed in the morning immediately after waking up, half an hour before the main meal, the second - within 30-40 minutes after strength training. It is also allowed to replace one of the meals during the day with a cocktail, especially if there is not enough time for cooking and a long fast. It is important not to exceed the interval between doses of more than 3 hours.

If you want to use a complex protein, it is recommended to take it in the same way as casein.

How to make a protein shake

Protein can be prepared in two ways. The easiest and most affordable way anywhere is to shake the powder in a special shaker. A portion of one measuring cup should be poured with 200 ml of milk, sometimes juice or water. The liquid should be at room temperature, not hot, as protein folding is possible. You can increase the amount of liquid for flavor, but do not increase the serving of protein. The shaker is tightly closed with a lid and shaken.

The cocktail should be consumed within three hours, but it is better immediately. The second way is cooking in a blender. The same amount of ingredients is mixed with a blender. This method eliminates possible lumps, unlike manual mixing.

Important! Despite the benefits and importance of protein in sports, it is necessary to remember a precautionary measure - an overdose of proteins can lead to dysfunctions of the digestive organs, increase the concentration of ammonia, a product of protein breakdown. Know the measure in everything!