Protein powder contraindications. 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 main tasks: restoration and growth of muscles, increase in strength, maintaining shape, burning subcutaneous fat. If an athlete does not get enough protein from simple foods, protein powder comes to his aid. You will learn about what this sports supplement is, how to take it, what to combine with, as well as much more from our article.

First, let's figure out 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, plant products.

In the sports nutrition world, protein refers to powder supplements used as sources of high quality protein. In this article, we are going to talk about protein as a supplement for bodybuilders, powerlifters and other strength athletes.

So, we figured out the concepts. Now let's look at the purpose. 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 to separate constituents - amino acids.

Free amino acids are absorbed in the small intestine and into the bloodstream. Further, 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, and participating in metabolic processes.

Structure

The main ingredient of the powder is dried purified protein (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.

Manufacturers, as a rule, add various substances to the "base" ingredient that improve the taste, color, texture and nutritional value powder. These ingredients are sweeteners, flavors, vitamins, minerals, BCAA complex, digestive enzymes for better absorption.

It's worth noting that additional ingredients are not always beneficial. For example, sweeteners can slow down the weight loss process. Therefore, those who want a 100% safe product should purchase pure powder without impurities. This protein is tasteless and can be used in common meals.

Choose your product:

Production technology

Let us remind you that different products (meat, eggs, whey, soy) act as a raw material for protein. But in any case, production is based on the separation of protein compounds from fat and carbohydrates using special filtering membranes. After filtration, the protein is dried. Additional ingredients are added to the resulting powder and packaged in cans.

As an example, consider the manufacturing technology:

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

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

Difference of protein from gainer and amino acid complexes

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

The order of prices for gainers:

Amino acids (additive) - This is a protein that is broken down in production into smaller components. Chemically, there is no difference between AA and protein. But thanks to its structure, amino acids are absorbed faster, which is beneficial during and immediately after training. AK complexes are used when you need to quickly replenish the body's protein stores and prevent muscle breakdown (catabolism).

The cost of amino acids:

Protein in common foods

If you want to increase muscle mass, you don't have to buy beautiful protein jars. You can get the amount of protein from your regular diet. We offer a selection of products with the highest protein content. The calculation is presented for 100 g.

Protein in sports

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

Muscle recovery and growth

It is believed that muscles grow during strength training. In fact, this is not the case. Overcoming heavy loads, the athlete only "injures" the muscle fibers. After training, over the next two days, the body restores damaged tissues, building new cells in place of "microtraumas" (and with a margin). Thus, the muscles gradually increase in volume.

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

Strength growth

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

Keeping in shape

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 precious muscles for each athlete. To prevent this from happening, you must ensure a surplus of nutrients and, in particular, proteins. High quality protein is best suited for this purpose.

Burning subcutaneous fat

Eating protein supplements helps to saturate the body without using 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 lot 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 proteins, fats, carbohydrates, then there is no need for additional intake of sports supplements. If there is a constant shortage of protein compounds, then a protein powder may be useful. At the same time, the consumption rate of the supplement should be slightly lower than that of strength athletes. The recommended norm for ordinary people is about 1 g of protein per 1 kg of body weight. If you drink large amounts of protein without exercising, it is likely that some of the supplement you take 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 at a lower cost. Yes, protein is convenient, fast, but if the financial factor is decisive, then it is best to get the protein norm from natural meat, eggs, fish, cottage cheese. In addition, it is undesirable to eat only 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.

Protein benefits for men and women

The main benefits 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, mental acuity, 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.

Protein powder is also recommended for women suffering from a lack of protein compounds. Firstly, when doing fitness, this supplement will help to keep the shape. Secondly, protein contributes to the maintenance of healthy hair, nails and skin. Thirdly, taking the powder saturates the body and reduces the total calorie content of the menu, which has a positive effect on weight loss. Fourth, regular consumption stimulates a high metabolism, which is also beneficial for reducing body fat.

As a rule, people who are far from sports and medicine talk about the dangers of protein. In this case, the main argument is the alleged chemical origin of the additive. In fact, there are no chemical reagents in the protein powder production technology. The main manufacturing processes are pasteurization (heating to kill germs and bacteria), ultrafiltration using special membranes, and heat drying. In addition, proven natural products are used as raw materials for the production of protein mixtures.

Side effects and overdose

Typically, protein powder does not have any negative effects on the body. But with regular, systematic excess of the consumption rates indicated by the manufacturer, problems with the kidneys and liver may occur. The solution in this case 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, formulas made from whey may cause allergic skin reactions or respiratory tract... Therefore, allergy sufferers are best off focusing 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, it is imperative 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 body weight. However, most of the protein should come with regular foods. The rest should be taken from the protein powder. Let's look at an example:

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

Decision:

• The weight of an athlete is 80 kg, which means that he needs to eat 200 g of protein per day (80x2.5 \u003d 200);
• We calculate the amount of protein consumed from natural products: 10 eggs \u003d about 50 g of protein, 200 g of fillet \u003d about 50 g of protein;
• Since the athlete receives half of the norm from natural products, it means that he must get another 100 g of protein from the protein;
• A single serving of powder is usually 30-35 g. Therefore, the required daily amount of protein will be equal to three servings. You can add a fourth meal of a protein shake to 100% meet the body's need.

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

Ordinary people who are not involved in strength training, but have a lack of protein in the diet, should take 2 standard servings of whey protein (30-35 g each) in the morning and evening between snacks.

For athletes who regularly exercise, we recommend that you adhere to the following supplement 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 additionally eat carbohydrates (for example, oatmeal) to fill the body with energy;
• Before training 30-40 minutes... Type: whey, beef or egg. The goal is to provide the body with protein to maintain muscle during exercise. In this case, it is also necessary to additionally consume carbohydrates;
• It makes no sense to drink protein powder during training.because it takes a long time to digest. 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 provide muscles with nutrition for growth and recovery;
• Before bedtime... Type: casein or multicomponent. The goals are to block the processes of catabolism at night, to provide the muscles with slowly absorbed nutrition.
• On days of rest and recovery you should take the supplement between snacks.

A few words should be said about the liquid in 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 is with milk... The plus of this drink is great taste, minus 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 in fruit juice.... The advantage is a pleasant taste, the disadvantage is the high content of fast carbohydrates. If the athlete is not drying, it is permissible to drink protein and 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 scoop of pure protein to it. The result is a high-energy post-workout product. This cocktail has enough protein for muscle recovery and fast carbohydrates for energy replenishment;
• With creatine... The blend gives the muscles extra energy and nutrition. The quantity is selected individually. But as a rule, 1 teaspoon (5 g) of creatine with a serving of protein is absorbed 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, such a mixture increases the nutritional value of protein, which helps to more effectively restore microtrauma and increase muscle volume;
• With L-carnitine... A common combination among bodybuilders. Such a bundle allows you to speed up weight loss, as it promotes the utilization of fats. Carnitine is sold separately in capsules. Mix one portion of each of the additives;
• With glutamine... This amino acid stimulates the production of growth hormone and supports the immune system. The simultaneous combination with protein is prohibited. First, you should drink a portion 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 essence, such a bundle is completely meaningless, since the protein powder consists of AA. It is best to drink both supplements separately. For example, whey isolate before and after workout, and 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 essential amino acids, as well as vitamins, minerals, and healthy fats.

Protein can also be replaced with an amino acid complex. But let's just note that no one does this. 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, which is very expensive.

How to choose 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 analyze the factors affecting the quality of a protein powder. The information provided will help you find the right supplement.

Protein type 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... Has a low filtration rate. Because of this, the amount of protein in the finished powder does not exceed 80%. Such a product is digested within one to two hours. The advantage of the concentrate is its low cost;
• Isolate... At least double-cleaned. Due to this, the powder has a high nutritional value - the amount of protein is from 80 to 95%. The product is absorbed rather quickly (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 is practically free of impurities and is quickly absorbed (25-35 minutes). The amount of protein in the powder can be up to 98%. The disadvantage of such an additive is its high cost.

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

Release form

There are three forms of protein. Each has its own pros and cons. Let's take a closer look at them:

• The most common is powder... This product is sold in plastic cans 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... Benefits - Saturates well, can be used as a complete snack. The disadvantage is a large amount of carbohydrates.

We recommend powder isolates for beginners. These supplements are high in protein and are relatively inexpensive. Liquid protein is typically used by professional athletes when it comes to fueling their muscles for long strength training sessions. The bars are suitable for everyone and are used when there is no way to eat well.

Protein type by feedstock

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

• Whey... Raw materials: 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... Raw material: milk used to make cheese. Depending on the purification technology, there are two different proteins: micellar casein and calcium caseinate. A micellar-based powder is considered preferable, since no chemical reagents are used in its production. The main advantage of all casein cocktails is slow absorption, which allows you to use them before bed;
• Beef... Raw materials: high quality beef. The production process is similar to the technology for making whey powder (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... Raw material: soybeans. The powder has a fairly high nutritional value, similar to whey protein, but it is slightly less digestible. Since the source is vegetable raw materials, the final product is free of lactose and cholesterol. It should be noted that soy protein is "heavy" for the stomach, therefore, with prolonged regular use, digestive system disorders are possible;
• Egg (Egg)... Raw materials: egg whites. This type of sports nutrition is recognized all over the world as the standard for amino acid composition. The supplement 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 raw materials and the complexity of the production technology;
• Multi-component (Multi)... Raw materials: different types of protein (animal and vegetable). Such a powder, due to its complex composition, has a full 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 the development of muscles. The multicomponent powder can be taken at night as it breaks down slowly.

We recommend whey isolates for novice athletes, as these supplements have a high nutritional value and are well absorbed. Beef and Egg Powders are great for professional bodybuilders looking for 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 bedtime snack to help maintain muscle mass at night.

Protein rating

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

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

Prices may vary depending on the volume of the package. More protein and current prices follow 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 the last recommendation to novice bodybuilders - do not take a large amount of the supplement right away. 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. Monitor your well-being carefully, note all negative points. If taking a supplement is uncomfortable, ditch that manufacturer and try another one. So, gradually you will be able to choose sports nutrition that is ideally absorbed by your body.

Whether protein is harmful, and what "nightmarish" consequences await an athlete who uses it, most of all can tell people who have a very distant relationship to sports. They will prove hoarsely that sports supplements kill male potency, and they make pumped humanoids out of lovely ladies, 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 today's youth, myths about sports nutrition still exist. The most common misconceptions have long been disproved, all the necessary studies have been carried out hundreds of times, but still, many people react to the word "sports nutrition" as to the word "drugs."

The most common misconception, because of which many literally shy away from the counters with additives. Here you need to clearly distinguish between the concepts of "sports nutrition" and "anabolic steroids", which is not the same thing. Anabolics are pharmaceutical drugs that affect hormones and interfere with many physiological processes. These substances are on the list of prohibited, and athletes found to use them are disqualified.

The harm of sports nutrition to health is nothing more than a myth caused by a lack of understanding of its nature. Protein shakes, gainers, vitamin and amino acid complexes are supplements that consist of nutrients that we all get every day from the most common food. The athlete's need for carbohydrates, proteins, fats, vitamins and amino acids, and most importantly, for their correct balance, is noticeably higher than that of other people. It is for this purpose that sports nutrition is needed.

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 that, once it gets into the body, immediately begins to be absorbed. If an athlete tries to get the right amount of protein from foods, he will create an increased burden on the digestive system. So it turns out that the harm of protein is not just a delusion, but a dangerous delusion.

Myth # 2: sports nutrition is chemistry

As a matter of fact, one can talk about chemistry endlessly. Can you be sure that the fresh chicken you bought is not loaded with hormones, and that these wonderful crispy vegetables were grown in soil that is 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 concentrated protein obtained from high quality products: soy, eggs, whey, beef. Yes, flavors and imitators of chocolate, vanilla, and strawberry flavors are added to them, but all these additives undergo strict quality and safety control. It turns out that athletes can use sports nutrition without harm to health, but can the same be said about other products?

Myth # 3: Protein is only needed on the day of training.

Another misconception arising from a lack of knowledge of anatomy and physiology. Exercise tears muscle fibers. During rest, they recover and grow. If during this period the body does not get enough protein, muscle growth will become impossible. In addition, due to a protein deficiency, muscle soreness will be longer and more intense. It turns out that protein on rest days is just as important as on training days.

Myth number 4: there will be no muscle without protein

This is another extreme: some think about the dangers of a sports diet, while others think that there is nothing to do in the gym without it. For building a harmonious athletic figure, building muscle mass and burning subcutaneous fat, it is much more important to have a balanced varied diet with a good nutritional composition, proper planning of the training process and good restrather 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 sports foods make life easier for those who exercise, but they are not a panacea. It is necessary to adhere to the following rule: regular food - first of all, nutritional supplements - if necessary.

Myth # 5: Protein is only needed by professional athletes

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 it is a misconception to say that protein, other than bodybuilders, is not needed by anyone else. Perhaps its roots lie in a misunderstanding that protein and protein are different names for the same substance. Adequate amount of protein is essential for muscle breakdown. Can't eat a lot of meat, eggs, cottage cheese? Protein (aka protein) cocktails to help!

Separately, it must be said that the training girls are absolutely no different from the training men. And if ladies eat protein, they won't look like Miss Olympia. On the contrary, protein can help girls in their quest for a beautiful, toned figure. Cocktails of good, proven companies are not only about 25-30 grams of protein per serving, but also a tasty, sweet treat with an almost complete absence of carbohydrates. When sugar cravings are overwhelming, a protein shake is the best solution.

Myth # 6: More sports supplements, 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 regimen.

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 to achieve their goals faster. Nevertheless, you still have to give your best in the gym, eat right and rest well, otherwise the money will be wasted.

Myth # 7: sports nutrition is expensive

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

Proper nutrition, high-quality sports nutrition and sensible training are the path not only to a beautiful body, but also to health, energy and success. Supplements for the nutrition of athletes, like many modern developments, are created for the convenience of a person, to make his life easier. Do not give in to prejudices 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 fit body.

What is protein

Is a natural product containing pure protein. It is recommended for athletes to take it during active training and unbalanced diet. Commercial protein supplements contain more protein than meat, cottage cheese, and other foods.

Protein is a versatile sports nutrition. It is made from animal and plant products, 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, there is also nutrition on the market that contains various additives. Such a product, as a rule, costs much less than a real, quality product.

What is protein for?

A protein supplement is essential for replenishing protein in the body. This is especially important for active training, muscle gain. Another thing protein is needed for is weight loss. With proper intake, weight decreases, fat leaves problem areas.

For what reasons you need to take protein:

• Protein from sports nutrition is absorbed better and faster than from conventional foods. 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 are great for satisfying hunger and do not require cooking.


• As part of sports nutrition, there are other components that help to lose weight and gain muscle mass.

For muscle gain

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

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

Slimming

Contrary to popular belief that you need to starve to lose weight, experts recommend creating a calorie deficit and switching to a different diet. 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 fat deposits without stress for the body.

Protein provides energy and improves endurance while losing weight. At the same time, the body does not turn on the mode of extreme energy saving, in which there is a rapid growth of adipose tissue.

But taking sports nutrition must necessarily be combined with physical activity. To 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 dosage packages on the packaging, depending on the person's weight. Follow these guidelines to get the most of your supplement.

Protein varieties

There are many types of protein, depending on the raw materials used and production technology:

• The most popular form of sports nutrition, which is made from whey. Differs in 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 as a meal replacement. It is recommended to take it before bed to build muscle and get rid of night hunger.


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


• Refers to fast-digesting 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 plant components. Contains glutamine, arginine and a number of amino acids.


• Low in carbohydrates and high in amino acids.


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

Protein foods

Almost all foods contain protein. But some have a lot more protein. And in order to build muscle mass, you need to include in the diet as many of the following 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 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. Flavors can cause allergic reactions.


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


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


• Diseases of the cardiovascular system. In combination with intense loads, sports loads are contraindicated in heart disease.

Before purchasing a supplement, check with your doctor to rule out possible contraindications.

How to take protein correctly

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

• Whey. Take hydrolyzate before and immediately after training. The best time for an isolate is half an hour before training. And the concentrate can be taken during and immediately after training.


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


• Complex. Take two hours before physical exercise.


• Protein isolate. Take in the morning, one hour before your workout, and immediately after it ends.

Side effects

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

What side effects can occur:

• nausea and vomiting;


• dizziness;


• tremor of the limbs;


• heart palpitations;


• symptoms of kidney failure;


• allergic reactions.

When there is side effects you should stop taking the supplement.

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

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

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

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

Proteins can work together to achieve a specific function. After formation, amino acids exist for a certain period, and then are decomposed and processed by the cellular mechanism during the turnover. The lifespan of protein compounds is measured in terms of half-life, and has a wide range. They can exist for several 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 rate

Supplemental protein supplementation is essential for the elderly. More than 40% of adults over 50 get the substance only from food. Scientific research shows that 0.8 g of protein per kg of body weight is not enough for people of this age. Due to the lack of amino acids, sarcopenia develops - age-related atrophy of skeletal muscles. 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 man or woman.

The average dose is 10 to 35% protein. For a person weighing 57 kg, the daily rate 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 rate per day is 0.8 g per 1 kg.

Protein shake: benefits and harms

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

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

You can prepare 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 “slow” ones for gaining body weight. If you want to build muscle, you first need to lose weight. It is impossible to get both at the same time.

Protein types

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

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 for athletes and weightlifters, but also for women on a diet. To "dry" the body, choose a powder isolate, it is ideal for weight loss. Opt for whey casein at night.

Drinking "slow" cocktails should be prior to exercise, the effect will be more significant. After training, prepare "quick" or "slow" mixtures based on amino acids, maltodextrin, creatine, casein or whey powder (optional). The shelf life of dry, covered 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 the protein from curdling, do not heat the liquid until hot. 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 drink it right away.

The mixtures will have no effect if you drink protein just like that, without exercise.

Protein harm

Do not take food supplements in case of renal failure or individual intolerance to the components (lactose intolerance). With the abuse of mixtures, you can provoke dehydration.

What it is?

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

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

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

To get the most out of your supplement you need to remember golden Rule: "Supplements should not be used instead of a normal meal, but in addition to a rich diet."

We use sports nutrition for our own purposes

Build muscle mass

Athletes who are exercising 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 from 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 structure to take place smoothly and without interference, you need to take a portion of carbohydrate food immediately after training. And on the next day, the athlete should consume twice as much carbohydrates. ¾ These carbohydrates must be complex.

During "drying"

During this period, it is worth closing with protein mixtures after training, 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 while losing weight

Protein shake for weight loss ... People in the street, hearing something like this, are surprised.

Indeed, how can you lose weight through the consumption of 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 correct 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 should be reduced, but the dose of proteins should not be reduced. One and a half grams of protein per kilogram of your body weight is the daily requirement for all cases.

¾ carbohydrates present in the athlete's diet should come from the "right" food - pasta from durum wheat, 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 kilograms. On the contrary, you will unload the stomach from heavy food, and it will be able to quickly get the necessary substances from the rest of the food.

Conclusion

Let's highlight the main points of the article:

1. Protein and protein are one and the same, only 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 to humans. The only exceptions are people with 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 read the rating of proteins in.

Personal trainer, pharmacologist, nutritionist

Draws up and conducts personal training programs for body correction. He specializes in sports traumatology, physiotherapy. Engaged in classical medical and sports massage sessions.