Which whey protein is best? Which protein is better for gaining muscle mass? Which isolate is better to choose?

Whey protein has long been considered one of the most active sources of protein in sports nutrition. Today, it is the most popular dietary supplement among bodybuilders and athletes, effectively speeding up metabolism and helping maintain lean mass.

Whey protein - what is it?

Whey protein is nothing more than whey protein, close in amino acid composition to human milk protein, which is why it has pronounced immune properties and is quickly absorbed by the body.

Many novice athletes are trying to figure out which whey protein works best for the body and gives maximum results? Let's try to figure it out.

Whey Protein Composition

Whey protein is a mixture or complex product consisting of various protein subfractions: alpha-lactalbumin, beta-lactoglobulin, glycomacropeptides, immunoglobulins, bovine serum albumin, as well as lower enzymes: lactoferrin, lysozyme and lactoperoxidase.

Not so long ago, these subfractions could be obtained only in small quantities, while production on an industrial scale was unprofitable. However, over the last decade the situation has changed radically, and now, with the advent of new technologies, we can confidently state the quantitative and qualitative growth of whey proteins.

Whey Protein: How to Get It

Before you try to figure out which whey protein is best, it is wise to consider the ways in which you can obtain this active nutritional supplement.

1. Ion exchange method. Using this method you can get the purest protein formula possible. Ion exchange whey protein, which is easily absorbed by the body, is especially recommended for those people who experience certain difficulties with other protein supplements. But at the same time, one should not lose sight of the significant disadvantage inherent in this type of whey protein: it contains an insufficient amount of peptides, as a result of which its effectiveness and value are reduced.
2. Macro-ultrafiltration method. This method allows you to remove a significant part of the lactose from the protein, while preserving all the biologically active peptides. However, subsequent processing also removes bovine albumin and cysteine ​​from the protein - valuable components that act as cell protectors and antioxidants.
3. Cross filtering. This is the most optimal way by which fats and lactose are removed from whey protein, and all active peptides remain intact.

Benefits of Whey Protein

Whey protein, reviews of which are mostly positive, is a truly wonderful product, because otherwise it would not be considered the main element of nutrition for athletes. Recently, whey protein is also gaining popularity among ordinary people whose lives are not connected with professional sports. This is explained by the fact that in modern times it is becoming fashionable to adhere to a healthy lifestyle, and those people who know about its immune-strengthening properties introduce this product into their diet in small quantities.

According to the results of recent studies, this active supplement helps in the fight against cancer and HIV infection, reduces stress, increases immunity, improves liver function in patients with hepatitis, lowers blood pressure, increases the concentration of serotonin in the brain, and also improves overall well-being. If we are talking only about sports, then whey protein can directly influence the growth of muscle mass and overall performance in athletes.

Harm

When considering the negative impact of whey protein on the human body, it should be noted that all possible side effects do not pose any serious threat to life. As a rule, they are associated with disorders of the digestive system and manifest themselves in the form of bloating and increased gas formation. In addition, in rare cases, fatigue and headache may occur. It is generally accepted that these symptoms are usually stimulated by the lactose contained in the protein or by sweeteners added by the manufacturer.

Taking whey protein can have an adverse effect on health only when a person has kidney problems. In such a situation, taking this supplement can aggravate existing problems, since the increased concentration of protein is difficult for this organ to perceive.

Thus, what should be remembered when taking whey of this substance for the body directly depends on the presence or absence of kidney disease in a person. If such an ailment is not observed, then you can be sure that taking protein will have a beneficial effect on your health.

Types of whey protein by type of technology

It is customary to distinguish three types: hydrolyzate and concentrate. Let's look at each of them in more detail.

1. Concentrate. This type of whey protein cannot be called pure protein in the literal sense of the word. This is due to the fact that during the filtration process, a mixed mass is deposited on the ceramic membranes, in which the protein content can range from 35% to 80%. In view of this, the concentrate usually contains a significant amount of fat and lactose - substances that can cause significant discomfort to the stomach. The concentrate, compared to other types of whey, has the lowest cost.
2. Isolate. This type of protein is obtained using the filtration or ion exchange method. It practically does not contain harmful lactose and fats, and the powder obtained from it is 95% composed exclusively of
3. Hydrolyzate. The process of hydrolysis is characterized by the division of large protein molecules into individual small fragments. This facilitates their easiest and fastest absorption in the digestive tract. The main indicator of quality is its taste: if the content of small protein fragments is insufficient, the product begins to taste bitter.

The best whey protein: features of choice

When choosing this supplement, you need to consider two main things: quality and budget. Naturally, the higher quality and purer the product, the more expensive it will cost. This is why isolate is the most expensive form. But its price is quite justified, because it is the best whey protein, which (per serving) provides the maximum amount of protein and at the same time has the fewest calories. Therefore, if, of course, funds allow, you should opt for isolate.

Although protein concentrate is not as thoroughly filtered as whey protein isolate, this product is rich in amino acids and is of quite acceptable quality (especially in relation to the price, which, on average, is $30 for a half-kilogram jar). When consuming such a concentrate, you should know that the amount of protein per serving of powder will be lower compared to whey protein isolate, but the number of calories will be higher. So, if a thirty-gram serving of isolate contains approximately 105 calories and 25 g of protein, then the concentrate is characterized by 130 calories and 21 g of protein.

Which whey protein is better to buy: high-quality and expensive or cheap but of low quality? Don’t rack your brain too much, because you can prefer the golden mean! Whey protein blend is a combination of concentrate and isolate.

But at the same time, when purchasing such a supplement, it is worth considering one small but very important nuance. Some mixtures contain more concentrate than isolate, while others are the opposite. And in order to find out, you need to carefully study the product packaging: the protein source, which is listed first in the composition, is the main source.

Action

Due to its significant protein content, whey protein can be used as:

1. A means to improve the balance of the diet for various ailments.
2. A nutritional fortifier that is necessary during intense training to increase strength and build muscle mass.
3. A drink that helps reduce the level of fat in the body and helps achieve muscle definition.

Whey Protein: How to Use

It must be remembered that the most optimal is a single serving, which is approximately 30 grams. It is not advisable to take a larger volume of this supplement at a time, since there is a high probability that it simply will not be absorbed by the body. To achieve maximum results, it is very important to know how to drink whey protein correctly. Let's consider how often per day you need to consume this supplement.

Homemade whey protein

It is not enough to purchase ready-made protein mixtures; you also need to strive to get this substance from everyday foods. This protein is found in large quantities in meat (especially lean beef and chicken), cottage cheese, eggs and cereals (buckwheat, rice, corn grits).

Whey protein is a wonderful product that has a beneficial effect on the human body. In order to achieve maximum results from its use, you should remember which whey protein is better than all the others.

The demand for sports nutrition is growing every year, and there are reasons for this: more and more people are starting to engage in fitness, and more and more sports nutrition is becoming more accessible and cheaper. Have you ever wondered why this happens? Have manufacturers really become kinder and are ready to sacrifice their profits for the sake of us, ordinary consumers? Yeah, it's not like that. Things are completely different. And today we will find out what exactly manufacturers are hiding by making their product cheaper, using whey protein as an example. I will tell you so as not to be deceived and fall for a cheap fake? What protein for weight loss is best for girls, and is there such a thing? In general, today we will talk exclusively about protein and how which protein to choose, and how to do it correctly?

Whey protein and its types

Whey protein is a mixture of globular proteins obtained during the production of cheese and milk.

At the moment, this type of protein is considered the best for both building muscle mass and burning fat, which is why girls often use it when losing weight.

But it should be noted that not every whey protein is suitable for girls to burn fat. There are 3 types of whey protein: concentrate, isolate and hydrolysate.

• contain, as a rule, 65-80% protein. Moreover, they contain some fat, cholesterol and carbohydrates, these doses are small, but if your goal is weight loss, then they may be enough to affect the fat burning process and slow it down a little.

• undergo more serious purification from excess fats and carbohydrates and, as a rule, the proportion of protein in protein isolate is at the level of 80-90%. The amount of fat should not exceed 1 g per serving, and the amount of carbohydrates should not exceed 2 g.

• - These are whey proteins that have undergone thorough purification and are practically the standard of pure protein. The amount of protein should be above 90% (but nowadays it is increasingly rare to find hydrolysates with even 90% protein content, let alone 99%), the amount of fat and carbohydrates can be in the range of 0 up to 1 g per serving. Hydrolysates are the most expensive proteins, but they are also the highest quality for both building muscle mass and losing weight.

But how can you determine which protein concentrate, isolate or hydrolysate is in front of you?

Methods for determining the type of protein

1. First way- this, of course, is to read what is written on the very packaging of the protein mixture that you decide to purchase. As a rule, the manufacturer indicates on the front of the package what type of protein it contains.

But it is worth noting that manufacturers are not always honest with their customers. There are those who write on the packaging 100% ISOLATE, but after studying the composition, amino acid profile and percentage of protein, it turns out that the protein is not that at all. And instead of the stated, for example, 88% of protein, we actually get 75%, which already indicates that this is not an isolate, but a protein concentrate.

1. And the second way(more reliable) is to independently calculate the percentage of protein in the protein in order to be 100% sure that the manufacturer did not deceive us, but wrote the truth on the packaging.

The best protein for weight loss

If you choose, protein for weight loss, then it is advisable to give preference to either an isolate or a hydrolyzate, but since the hydrolyzate is an order of magnitude more expensive, a good quality isolate is also quite suitable. But how do you know if your whey protein isolate is good or not?

Signs of a quality protein isolate:

1. The amount of fat should not exceed 1 g per serving. The ideal option is 0 g of fat.
2. The amount of carbohydrates should not exceed 2 g per serving.
3. Should not contain artificial sweeteners and sweeteners (aspartame, saccharin, cyclamate, etc.)
4. It should not contain maltodextrin (fast carbohydrate) and other simple sugars. Maltodextrin itself is not dangerous or toxic, but if your goal is weight loss, then it will only interfere with this process.
5. The amino acid composition should not contain the following amino acids: taurine, glycine, glutamine and creatine. I will go into more detail on this later.

Now let's move on to the most interesting part: calculating the protein in the protein mixture yourself.

The process of calculating the percentage of protein in a protein mixture

Stage 1

You need to look at the serving size indicated by the manufacturer. This will be our starting point.

In our example, this is 31 g.

Stage 2

You need to look at the amount of protein per serving.

For us it's 25 years old.

Stage 3

Through a simple mathematical calculation, we determine what percentage of protein is contained in our serving.

25 g/31 g=0.806451…

It turns out that our portion contains 80% protein. Now it is not difficult to determine what kind of protein we are looking at, since we know that whey protein isolates fall into the 80-90% range. That is, it turns out that our protein is ISOLATE. So, if the manufacturer honestly stated on the packaging that it is an isolate and not a hydrolyzate, then this protein has partially passed the test.

Which protein should you choose?

So, we figured out how you can independently calculate the percentage of protein in a protein, and also found out how to choose protein For girls whose goal is weight loss (fat burning), what should you pay attention to first. Now let's delve a little deeper into the issue of studying the amino acid composition, which is often not what a high-quality and good protein should have.

The amino acid composition of whey protein must contain the following amino acids:

- leucine

- isoleucine

- methionine

- threonine

— tryptophan

- phenylalanine

These amino acids are essential for the human body, and their presence in whey protein is mandatory.

Other amino acids only complement the basic amino acid composition presented above.

But among these “extra” amino acids there are some that are very cheap and incomplete, and their artificial addition to whey protein greatly reduces the cost of the final product and at the same time increases the amount of protein in the protein.

To choose the right protein and not to run into a product that is of poor quality in terms of its amino acid composition, make sure that the protein you choose does not contain the amino acids listed below, or their quantity is minimal:

- taurine

- glycine

- glutamine

- creatine.

Taurine and glycine are the cheapest amino acids that manufacturers like to artificially add to protein to increase the total protein percentage, but essentially these amino acids should not be present in quality whey protein, especially taurine (natural amounts of glycine (400-450 mg) are possible).

Glutamine and creatine Individually, they are good amino acids, but they should not be included in whey protein, since they also increase the percentage of protein in the mixture, which misleads buyers. You think that you are buying a high-quality protein with a high whey protein content and paying a considerable amount of money for it, but in fact you are getting a protein that is stuffed with various cheap amino acids, thanks to which manufacturers have artificially adjusted the protein content to such a high level.

There are several possible options for the arrangement of these cheap amino acids in the protein:

1. Inside the protein mixture

2. After the main list of essential amino acids

The location of a particular component in a protein mixture speaks volumes. In the first place (this applies not only to protein, but also to any food product) are those ingredients that are most abundant in the product, they are the ones that make up the “backbone” of our protein, and in the end, usually, there are those ingredients whose quantity is insignificant, they They come as additional ones and are used in small doses.

So, let's summarize all of the above.

GOLDEN RULES WHEN SELECTING QUALITY PROTEIN

1. NEVER buy protein that contains CREATINE.

2. Try to avoid protein that contains the additional amino acids taurine, glycine and glutamine.

3. If you nevertheless decide to purchase a protein containing glycine and taurine, then their amount should not exceed 1 g (if there is an amino acid profile listed in grams) or make sure that these “doubtful” amino acids are at the end of the entire list, and not at the beginning or in the middle.

4. Do not buy protein that contains artificial sweeteners (aspartame, cyclamate, saccharin) or flavors.

5. If you choose protein for weight loss, then make sure that the mixture does not contain fast carbohydrates (maltodextrin, glucose, cane or any other syrup).

6. Double-check the amount of protein per serving yourself.

7. Choose proteins that are low in fat and carbohydrates.

I hope this article will be useful to you if, suddenly, you decide to purchase protein for weight loss or just want to choose a quality whey protein to gain muscle mass. I tried to keep it short but accessible. how to choose the right protein, and which protein meets the standards of a quality and good product. If you think that the more expensive the protein, the cooler it is, then this is not true. Modern manufacturers are not as honest with their customers as they would like, therefore, in order to reduce the cost of producing their sports products, they often use such cunning methods as replacing expensive components (in our case, amino acids) with cheaper ones, while the cost of the product for consumers can be even higher than that of a truly high-quality product. So I advise you to still learn to study and analyze the composition yourself in order to at least slightly increase the likelihood that you will pay for quality and not for “dummy”.

And in the next article I will tell you about what types of proteins for girls, is it worth buying “female” proteins or is it completely useless? I will also express my own opinion about proteins for weight loss with their special “weight-loss” composition. Don't miss the next episode!

Sincerely yours, Janelia Skripnik!

Whey protein isolate is the best source of protein. It is made from whey, which is separated during cheese production. And then, using microfiltration and ion exchange technology, whey protein is isolated from whey. The isolate that we obtain thanks to this procedure contains 90-95% whey protein.

Protein is isolated from meat, fish, eggs and dairy products. These products do contain a lot of protein. But the quality and biological value of whey protein are incomparable. Whey protein isolate is very high in BCAA amino acids. They affect the synthesis of new muscle tissue and their restoration.

How does it work?

Whey protein isolate is considered a high quality protein that has the highest biological value. It supplies the body with the necessary building blocks, and they help in the synthesis of amino acids. The latter are needed for muscle mass. Bodybuilders and bodybuilders are well aware of the importance of protein supplements.

Studies have been conducted comparing whey protein isolate to other protein sources. It turned out that the isolate has the best amino acid composition and optimal protein concentration for supporting and building muscles. In addition, it has a positive effect on the immune system.

The large amount of glutamine helps whey protein build antioxidants and immunity.

The combination of training and taking protein isolate helps muscle mass grow.

Rating of the best whey protein isolates

Customer reviews show which protein is better in terms of its effect on our body. There are these favorites:

1. Platinum Hydrowhey, USA;
2. VPX Zero Carb, USA;
3. Syntrax Nectar, USA;
4. Dymatize ISO 100, USA.

During intense training, a lot of energy is always consumed, so if a person is involved in an active sport, his body requires constant replenishment. Proteins are especially necessary. To ensure sufficient protein concentration in the body, it is good to take a protein supplement. Whey protein isolate is ideal for this.

It differs from other supplements in that:

• It has the ability to immediately break down into amino acids. This way the tissues are quickly saturated with protein.
• Fights fatigue, giving the body strength for new workouts.
• Thanks to it, muscle mass quickly increases.
• Restores tissue even after very intense exercise.
• Pleasant to the taste, has the property of being quickly absorbed, and does not cause an unpleasant feeling of heaviness.

How to use whey protein

Often guys want to build a mountain of muscle in the shortest possible time. But with a sharp increase in protein intake, the load on the liver also increases. As a result, the general condition of the body may also worsen. Therefore, you need to take 1-1.5 grams of protein isolate for each kilogram of your weight.

With intense exercise, the maximum dose can be increased to 4 g/kg. If you consume less than 1 g/kg isolate, training will not give the desired result.

The full daily dose of protein cannot be taken at one time. It is better to divide the dose into several doses (three to five).

Some bodybuilders feel that they do not need to take such supplements. But how can you achieve a properly balanced diet without them, especially during “drying”?

Taking isolate for weight loss

Due to the almost complete absence of fats and carbohydrates in the isolate, it can be taken during a diet. When taken in the morning on an empty stomach, a person receives an anabolic effect for the entire body. Because isolate is absorbed so quickly, it is very important to take it immediately after intense training. The catabolic process in your muscles will slow down and you will quickly regain strength.

To get rid of excess fat, it is important to regularly perform aerobic and strength training, as well as reduce the number of calories you consume. And here it is important not to lead to protein deficiency, otherwise there will be a negative impact on the health and beauty of the body, skin and hair. You should calculate your own daily protein requirement (1.5-2 g per kg of weight) and adhere to this intake.

By the way, isolate accounts for half of the daily amount of protein. After all, thanks to isolate, you can lose excess weight faster than eating meat as a dietary source of protein.

Effective burning of fat tissue will occur when you take the isolate in fractional doses of 10-15 g at a time. The product has a low calorie content, it will suppress appetite, and will require additional energy for absorption.

This way the body will be forced to burn its fat reserves.

When body weight begins to decrease, fats and carbohydrates are consumed in minimal quantities, but enough protein is needed. If the body lacks the necessary amino acids, muscle sagging appears and weight is lost more slowly.

Food intake should be divided into small portions (5-6 times a day). And here you can’t do without concentrated protein products. But these products also contain carbohydrates and fats. Unlike sports proteins, which contain pure protein, and one dose replaces two or three meals.

What is important in manufacturing

As mentioned earlier, whey protein isolate can contain 90-95% protein. Experiments confirm the fact that whey protein retains biological activity if its state is natural, undenatured (namely: natural conformational state).

It is important that manufacturers take care of this. When lactose, fats and other components are removed from a protein, high bioavailability must remain. The natural undenatured form of the protein provides its anticancer and immunomodulatory activity.

To preserve its natural state, the protein is processed at low temperatures or in an environment with low acidity. This stage is very important and affects the entire technology for obtaining the isolate. And such a stage is absent in the production of concentrates.

The isolate always contains at least 90% protein and minimal inclusion of lactose, as well as an almost complete absence of fat. In this regard and regarding the protein content per gram of weight, isolate is better than concentrated protein.

Whey Protein Isolate Prices

The price of whey protein from American manufacturing companies ranges from approximately 70 to 5,000 rubles. For example, if we consider the cost of the favorite products that customers most often purchase, then depending on the size of the package, Platinum Hydrowhey costs 1160-3490 rubles, VPX Zero Carb about 2840 rubles, Syntrax Nectar - 1800 rubles, and Dymatize ISO 100 - 1490 rubles .

Whey protein is a sports nutritional supplement that compensates for the lack of protein in the daily diet.

The composition is enriched with amino acids and beneficial substances that will help gain muscle mass or burn fat.

Whey protein is rightfully considered the best type of protein mixture. To build muscle, you need to eat a lot of protein. But it is very difficult to obtain the required volumes from regular food. In this case, sports nutrition comes to the rescue, namely whey protein. Each sports nutrition manufacturing company has its own line of this supplement, which indicates its high effectiveness.

But how can a beginner who has not previously encountered a similar question find out which whey protein is best? This article presents 10 worthy examples.

Isomorph contains whey protein isolate and hydrolyzate. Such a union will best cope with the tasks of rapid recovery and muscle growth. Isolate contains about 90% pure protein and practically no carbohydrates and fats, and in hydrolyzate the indicators are even better!

Unlike many manufacturers, APS Nutrition has focused on the quality of ingredients, rather than external advertising to increase sales. This allowed them to create a unique product and gain popularity in the market.

One of the distinctive features is the reduced size of protein molecules, which allows them to be fully digested and transformed into a positive result.

Compound

In 1 serving (34 g):

• Protein – 28 g;
• Fats – 0.5 g;
• Carbohydrates – 4 g;
• 130 calories.

One of the most delicious whey protein isolates. To increase strength and muscle mass, an athlete must consume large amounts of protein daily. Therefore, the Chaos and Pain company has created an incredibly tasty product that will not get boring for a long period of time.

Manufacturers claim that a high-quality isolate was used in the production, which is saturated with important amino acids and beneficial substances (albumin, immunoglobulin, etc.).

The protein maintains the ratio of serving volume to absorption rate. This way, all the protein taken will have time to be absorbed in the body.

Compound

In 1 serving (29 g):

• Protein – 24 g;
• Fats – 1.5 g;
• Carbohydrates – 4 g;
• 125 calories.

Cannibal Weight from Chaos and Pain is a high-quality isolate with a powerful anabolic response and a rich amino acid composition.

There is not always time to eat food on time. But this is not a reason to turn a blind eye to it! There is a solution - Cannibal Kraken whey protein from Chaos and Pain. The nutritional supplement will compensate for the lack of protein in the diet, supply the body with essential amino acids and replenish the deficiency of nutrients.

The protein consists of a tandem of isolate and concentrate. An unusual connection allowed us to achieve a result that exceeded expectations. During the purification process, the protein loses not only unnecessary impurities, but also some useful ones (CLA, immunoglobulin, lactoferin, etc.). Therefore, the manufacturers decided to create a union from the purest isolate and high-quality concentrate, which contains all of the above substances. As a result, we received a perfectly balanced product that saturates the body with essential amino acids and creates all the conditions for maximum growth.

Compound

In 1 serving (29 g):

• Protein – 24 g;
• Fats – 1.5 g;
• Carbohydrates – 4 g;
• 125 calories.

The non-standard composition of isolate and concentrate in Cannibal Kraken will allow you to achieve previously unseen results!

The uniqueness of this supplement lies in the fact that its composition is not limited to whey protein. Manufacturers also used wheat, egg, meat, pea and soy proteins. Each type is good in its own way. That's why Chaos and Pain has combined all the positive qualities of the above proteins into one supplement. And they did it!

The debate about the best source of protein has not subsided for decades. This product will satisfy fans of any type of protein.

Having different rates of absorption, proteins will nourish your body for 6-7 hours after consumption. One such cocktail will be an excellent alternative to a full meal.

Compound

In 1 serving (29 g):

• Protein – 22 g;
• Fats – 1.5 g;
• Carbohydrates – 4 g;
• 124 calories.

Cannibal Kronos is a unique protein supplement that replenishes energy and ensures non-stop muscle growth.

Popular sports nutrition manufacturer Genone Labs introduces its new product - Iso Gen whey protein isolate. The purest protein, the absence of unnecessary impurities and a minimal amount of carbohydrates have turned this product into a strong representative of the line of high-quality isolates.

Protein is characterized by a high absorption rate, which allows you to take it immediately after training to close the protein “window”. The list of amino acids includes BCAA. Essential amino acids that protect the body from the process of catabolism (muscle breakdown).

This supplement is suitable for those who suffer from dairy intolerance. Lactose is completely excluded from the composition.

During the manufacturing process, high-quality flavorings were used to achieve a natural, rich taste.

Compound

In 1 serving (29 g):

• Protein – 24 g;
• Fats – 1.5 g;
• Carbohydrates – 4 g;
• 125 calories.

Iso Gen is an excellent representative of quality whey protein isolate.

BlackStone Labs Whey Protein Isolate provides your body with quality protein and essential amino acids. The composition of the supplement will ensure speedy recovery after training and regular growth of muscle mass.

The manufacturer does not use cheap types of proteins to falsely increase the amount of protein in the composition. The manufacturing process involves exclusively whey protein isolate of the highest quality. It, in turn, is obtained from milk protein through a filtration process. Therefore, at the end we get approximately 85-90% pure protein and an almost complete absence of fats and carbohydrates.

The isolate is characterized by a high absorption rate and a rich list of amino acids (including BCAA).

Compound

In 1 serving (29 g):

• Protein – 24 g;
• Fats – 1 g;
• Carbohydrates – 2 g;
• 110 calories.

If you are looking for a quality product with a good price/performance ratio, then Isolation from Blackstone Labs is a great choice!

Intel Pharma has set a goal to make their protein one of the purest on the sports nutrition market. And they did it!

Hydrolution is a whey protein hydrolyzate that has incredible absorption rates. This fact is due to the fact that during the process of hydrolysis, protein molecules are broken down into almost pure amino acids.

Hydrolyzate is a symbiosis of a labor-intensive process, high-quality raw materials and high technology. As a result, we receive a product that is guaranteed to protect the body from catabolism and restore muscle fibers in the shortest possible time.

Hydrolyzed protein will ensure rapid replenishment of glycogen reserves, a powerful anabolic response and trouble-free absorption.

Compound

In 1 serving (32 g):

• Protein – 22 g;
• Fats – 1 g;
• Carbohydrates – 3 g;
• 109 calories.

Hydrolution protein is suitable not only for gaining muscle mass, but also for taking during a diet or training for relief.

Optimum Nutrition has been the undisputed leader in the production of sports nutrition for many years. Their 100% Whey Gold Standard Whey Protein is one of the best-selling products in the athletic supplement market. This popularity is due to the impeccable quality, excellent taste and high efficiency of the product.

Manufacturers have never strived to make their products cheaper. They always put quality first. It is high-quality raw materials that distinguishes this protein from the rest.

The powder consists of 90% pure isolate, from which fats and carbohydrates are almost completely removed. Also, cholesterol and lactose, which could provoke allergic processes in people with intolerance to dairy products, were removed from the composition.

Compound

In 1 serving (29.4 g):

• Protein – 24 g;
• Fats – 1 g;
• Carbohydrates – 3 g;
• 120 calories.

In addition to the essential elements, each serving includes 5 grams of essential amino acids BCAA and 4 grams of glutamine.

The variety of flavors will make you look at sports nutrition in a new way. And it will certainly satisfy even the most picky buyer!

Optimum Nutrition 100% Whey Gold Standard is the protein trusted by professional bodybuilders. And they really know a lot about sports nutrition.

Another one of the most popular whey proteins from BSN. It is preferred not only by professionals, but also by amateurs.

Synta-6 is a complex protein, which includes several types of protein. Due to different rates of absorption, the body will receive beneficial elements within 5-6 hours after administration. Whey protein concentrate and isolate begin to work immediately after entering the body, and egg and casein proteins will evenly saturate the muscles with amino acids and nutrients for several hours.

The manufacturer has almost completely isolated the protein composition from fats and minimized the amount of carbohydrates. Due to this, the additive stands out due to its high efficiency indicator. The product can be taken by people suffering from lactose intolerance. Six types of protein saturate your body for 6 to 7 hours after drinking a cocktail.

To improve protein digestibility, bioactive enzymes were introduced into the composition. Thus, the list of amino acids has expanded significantly.

Particular attention was paid to taste. Unique flavor compositions have been created that will satisfy even the most sophisticated gourmet.

Compound

In 1 serving (44 g):

• Protein – 22 g;
• Fats – 6 g;
• Carbohydrates – 13 g;
• 190 calories.

Together with Syntha-6, the problem of stagnation in muscle growth or lack of recovery after training will disappear by itself.

In the face of fierce competition, ISO 100 protein from Dymatize was able to become a leader and gain popularity among a large number of athletes. One of its main advantages is its good price/quality ratio, which has made it in demand not only among amateurs, but also among professional athletes.

The powder consists of hydrolyzed whey protein isolate. This type of protein is distinguished by its high absorption rate and wide list of amino acids. It was the rapid absorption that made it advisable to take this supplement not only after training, but also after sleep.

Each serving of the supplement contains 5.5 g of BCAA. Essential amino acids cope best with catabolism.

Manufacturers have selected an almost ideal composition without unnecessary impurities and unnecessary elements. The absence of gluten, lactose, fats, carbohydrates and excellent taste are the factors that have turned this product into one of the best in its segment.

Dymatize specialists know what athletes expect from protein intake. They managed to completely remove fats and carbohydrates from the composition, and reduce the calorie content to the minimum possible. This suggests that the supplement can be taken not only at the stage of mass gain, but also during drying. One serving of protein can satisfy all the needs of athletes and supplement their daily diet.

The absorption rate is truly impressive. This measure compares ISO 100 to pure amino acids.

Compound

In 1 serving (28 g):

• Protein – 25 g;
• Fats – 0 g;
• Carbohydrates – 0 g;
• 106 calories.

If you are pursuing the goal of gaining pure muscle mass without a gram of fat, then this protein will ideally cope with the task!

Conclusion

Whey protein is an essential nutritional supplement that you cannot do without if you are pursuing serious goals in the gym.

Each of the supplements presented will provide invaluable assistance to your body in gaining muscle mass or burning fat.

Choosing protein is a crucial step that every newbie in the gym faces. Your choice may be influenced by advertising, advice from friends, articles on the Internet, or a consultant in a store. The main thing to remember is that in order to choose the ideal nutritional supplement, you should study its composition in detail and the reviews of those who have already used it. Don't go for cheap products. If their price is low, then the quality of the components is corresponding. It’s better to buy a decent product once and get maximum muscle growth from it, than to spend money on an inexpensive pacifier every time.

We have presented to you ten high-quality whey proteins, tested not only by us, but by the whole world. Make up for the lack of protein in your daily diet with high-quality and tasty sports nutrition!

Today, store shelves are filled with a wide variety of protein powder options, but how do you know which one is best for you? Our review will help you understand this issue. Below we'll outline the pros and cons of the main types of protein powders and how and why you can use them in your diet.

Whey-based formulas are the most popular source of supplemental protein. The protein for these mixtures is obtained from milk during cheese production. Milk coagulates, separating into two phases: solid and liquid. The solid phase is a curd-like mass, and the liquid phase is whey containing the same protein.

Essentially, whey is a solution of water-soluble milk proteins in water. Only 20% of the protein extracted from milk is whey, the remaining 80% is casein.

Whey protein contains a complete set of essential amino acids with moderate to high levels of the most essential ones. It also contains a relatively large amount of l-cysteine, which is a precursor to n-acetylcysteine ​​and the antioxidant enzyme glutathione (this line was written specifically to cheer up and please all the bores reading this article). In addition to cysteine, whey protein also contains some bioactive peptides that may lower blood pressure (by acting as a weak ACE inhibitor).

This protein is very popular in part because of the myth that easy digestion of protein promotes rapid muscle growth. Whether this is true or not is difficult to say, but one thing is clear: its benefits are greatly exaggerated by marketing. Yes, whey protein does digest faster and the protein from there actually promotes muscle growth. But there is no reliable information yet that the speed of digestion is of great importance for muscle growth.

Previously, this type of protein was considered a waste product and its price was quite low. But now the need for it has increased and it is no longer so cheap. You can easily verify this by looking at the prices in any sports nutrition store.

Bottom line: Whey protein comes from milk and has long been considered a byproduct. It is absorbed relatively quickly (although the importance of absorption speed is greatly overestimated), and contains all the essential microelements.

Casein

Casein is a milk protein obtained from a hard, curd-like mass. This protein is insoluble in water, unlike whey protein. Casein-based supplements are an excellent source of protein and also contain fairly high amounts of the essential glutamic acid. Casein is digested more slowly than whey protein due to its gel-forming properties. Some people like this feature of it (mmm, remember all kinds of cottage cheese casseroles and mousses with puddings!), while others can’t stand it and remember with horror their last attempt to stir casein in a shaker.

The gelling property does not provide any particular benefit to our health, however, it makes casein stand out from other proteins from a practical point of view. Casein's ability to form gels is due to its special structure (previously, glue was even made from it for some time). And if you pour 2-2 cups of casein into a bowl and add a little water, you will get the pudding so beloved by the British.

The physical properties of casein are truly amazing and allow it to be used to create a wide variety of culinary masterpieces. With casein, you will explore the world of protein cheesecakes and muffins. Other additives (whey protein or rice protein) can also be used to make desserts, but since they do not have gelling properties, you will have to add xanthan gum or glucomannan as gelling agents.

At least some of your loved ones who do not particularly follow a healthy lifestyle may well like chocolate and cinnamon pudding. Moreover, in terms of calorie and protein content, it will be absolutely identical to two chicken breasts. In general, almost all protein powders contain flavoring to enhance the taste, but the use of seasonings and a variety of flavor additives (for example, blueberry, vanilla extract, etc.) can have a positive effect on the final taste. But it seems we are getting distracted.

Let's move on to the impact on health. Here casein is not too different from whey protein. It contains a large amount of calcium (up to 60% of the DV in one scoop for some brands), but other than that, it does not provide any additional benefits. It is worth noting that an allergic reaction to milk proteins is usually much stronger with casein than with whey protein. Therefore, if you have problems digesting dairy products, you may want to avoid dairy-based formulas.

Casein better protects muscle cells from catabolism and creates better conditions for muscle growth compared to whey protein due to its slow digestion rate

Soy protein

Soy protein is obtained from soybeans and contains the maximum amount of the essential amino acid glycine. It is very often used in sports nutrition, as well as in regular products due to its low price and simple production technology. Soybeans fall somewhere between complete protein sources with complete amino acids and insufficiently complete protein sources, and their methionine content varies depending on growing conditions.

Soy is a fairly good source of protein, if you forget about the content of other bioactive substances in it (we will talk about them later in the next part of the article, including a discussion of estrogenicity). It contains a sufficient amount of amino acids and has a weak taste that is easily masked by flavorings. When processing soybeans, it is possible to remove many of the undesirable components, leaving a fairly pure mixture of amino acids.

Although there is no evidence that soy is superior to other protein sources, soy protein can be used as a viable alternative to milk-based protein formulas. This should be especially interesting for people with allergies to dairy products (we will discuss the effect on the hormonal system in another section).

Rice and peas

These two protein sources are considered together due to their frequent use together. Obviously, both types of protein obtained in this way are plant-based and therefore suitable for vegans. However, each of them individually is not complete. But if you mix them in a 1:1 ratio... and voila! ... the result is a product with all the necessary amino acids.

Protein obtained from rice is a fine and soft powder with a small lysine content and is highly soluble in water. Pea protein, on the other hand, has gel-forming properties similar to casein. Therefore, it is likely that pea protein alone would be as useful in cooking as casein protein.

Rice protein is considered a low allergen and is suitable for people with allergies to eggs, dairy and soy.

Interestingly, the amino acid composition of the rice and pea protein mixture (due to the high cysteine ​​content of rice) is very similar to the composition of whey protein; This is why a mixture of rice and pea proteins is sometimes called the vegan version of whey protein. Comparative studies (rather limited) show no significant differences between rice and pea protein blend and other protein sources.

Protein mixtures based on egg whites

Egg white mixtures are protein obtained from egg whites and then heat treated and water evaporated.

It should be noted that eating raw egg whites is not as healthy as eating cooked egg whites. The fact is that the amino acid avidin, present in egg whites, binds to vitamin B7, also known as biotin, making it impossible for the human body to absorb it. Although moderate consumption of raw egg whites has not been associated with biotin deficiency, some studies have reported that biotin deficiency occurred after consuming several hundred grams of egg whites daily over an extended period of time.

This problem is not typical for protein mixtures based on egg whites, since avidin is destroyed during heat treatment. However, egg yolk is usually not used due to its high fatty acid content, but leucine can be added separately to create a more balanced protein mixture (usually only egg yolk contains leucine).

Such protein mixtures are quite suitable for meeting protein needs, but they do not have any advantages over other protein sources. In addition, they have a specific egg taste that can only be hidden with the help of the strongest flavorings.

Beef based protein mixtures

Beef protein blends are made from dehydrated and processed meat from cows (and this is the first blueberry flavored protein blend on the market!).

To date, there have been no significant benefits found in using beef protein over other protein powders, especially when used in a mixed diet.

From a practical point of view, the financial cost of dehydrating large quantities of meat is prohibitive. Therefore, it is likely that the purchased beef protein mixture is counterfeit, given the cost of meat and the huge production costs. Individually isolated amino acids can be added in the required proportions, thereby achieving a complete amino acid composition.

True, the mixture will not contain any biologically active peptides characteristic of meat. In fact, there's a good chance that the beef protein mixture on the store shelf is nothing more than regular gelatin. Beef-based protein mixtures are fairly new on the market, and their benefits and harms for sports nutrition have not yet been sufficiently studied.

At the same time, it is unlikely that such mixtures are in any way better than other sources of protein, especially considering that, with a high probability, their real source is not beef at all. So perhaps it’s better to just eat a juicy piece of tasty meat.

Hemp seed protein blends

Hemp protein is a protein product obtained from hemp seeds. For reference:

• High THC hemp was on the market until the 1930s. It was exterminated at the initial stages of the fight against drugs, and its cultivation and sale were banned for a long time.
• Now hemp is back on the market, but only one specific variety is sold, containing small amounts of the psychoactive cannabinoid.

In this regard, hemp protein has no effect on the nervous system. Hemp seeds themselves are balanced in the three macronutrients (protein, fat and carbohydrates), and hemp protein is a powder from the seeds obtained after extracting hemp oil. The protein content in this powder reaches 70-90%, so this product is quite suitable for sports nutrition.

Hemp protein blend is known to contain high amounts of arginine and tyrosine, but does not contain sufficient amounts of leucine and lysine; Due to the insufficient amount of lysine, hemp protein mixture is considered an incomplete source of protein.

There are many quality and health claims placed on hemp protein. Most of these come from a fairly high oil content (the fatty acids in hemp seed protein account for about 10% of your daily calories). The oils in hemp protein are a mixture of omega-3 and omega-6 fatty acids. Omega-3 comes from alpha-linolenic acid (ALA) and is identical to that found in flaxseed. There isn't a lot of research on hemp fatty acids, but nothing much has been found on this yet. The only thing worth paying attention to is that ALA acids are not as easily absorbed by the human body as eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids found in fish oil.

Despite the absence of THC, hemp protein also contains other cannabinoids that do not have significant psychoactive properties (cannabidiol and cannabidisin B), but there is insufficient evidence that these substances, although in minimal quantities, do not have health effects.

Overall, hemp is an acceptable source of protein, although its value is lower than casein due to its lack of lysine and leucine. It should also be taken into account that there is a possibility that cannabinoids in the composition have health effects, while the possible consequences have not yet been fully investigated. It also cannot be said that consuming hemp-derived protein offers any benefits over other sources.

However, this protein is rich in dietary fiber, which can be a significant factor when choosing this protein mixture.

In any case, we want to say that concerns about the speed of digestion or any special properties of various protein powders are already secondary parameters that can be dealt with endlessly. Protein powders are designed to quickly and easily meet your daily protein intake, and all protein powders meet this requirement (though we wouldn't recommend using a beef-based formula).

To each his own

If possible, it is better to get as much protein as possible from regular food, and then compensate for the remaining deficiency with the help of protein mixtures. Maybe your choice will be in favor of convenience and taste (whey protein), or you are more interested in preparing something from protein mixtures, then you will choose casein. Or maybe your main selection criterion is your allergies, and then you choose a protein mixture of peas and rice or eggs. In the case where low cost is important, the best solution is soy. In general, choosing the optimal protein mixture is not difficult and depends largely on your preferences.

Recently, training people are increasingly asking questions: which protein is better? Which protein to choose for certain purposes? It is impossible to answer the first question by naming any one type of protein, since for different purposes a certain type will be most effective.

For weight loss

For those people who are overweight and want to get a more defined and slender figure, they first need to include casein protein in their diet. Sports supplements based on this protein can reduce a person’s appetite, thereby forcing his body to consume less food.

When casein protein enters the body, it coagulates into a kind of lump, which will give you a feeling of satiety for at least 8 hours, but at the same time, due to the protein, it will preserve muscles and at the same time help you lose unwanted weight.

Also, for people with unwanted weight, it would be very helpful to add whey protein isolate. It is able to be absorbed as quickly as possible and almost instantly provide the body with all the necessary amino acids that help destroy fat cells, replacing them with high-quality solid muscles.

To gain weight

For those athletes who daily struggle to gain weight, whey protein concentrate, as well as multicomponent proteins, will be an ideal weapon and assistant in this difficult task.

Whey concentrate can be absorbed by the human body within 1.5 – 2 hours. This allows the athlete to eat food as often as possible, which, as you know, is vital when it comes to maximizing muscle mass gain.

Multi-component proteins often consist of the following types of protein: casein, whey protein concentrate, whey protein isolate and milk protein. For thin people when gaining muscle mass, multi-component proteins are not as important during the day as at night.

A feature of multicomponent proteins is that the types of protein included in their composition have different rates of digestibility. This means that after taking a portion of a multicomponent protein, each type of protein will be released in a certain period of time; proteins such as pure casein are completely absorbed in 8-12 hours. All this time, the muscles will be supplied with the protein necessary for building high-quality muscles.

To preserve muscle mass

And finally, recommendations for taking protein supplements have reached large and already beautifully built athletes, owners of the athletic form desired by everyone. Such athletes are often worried about how not to lose the mass they have already accumulated over the years, and, if possible, raise it even higher. For the described needs of people of this type, the best proteins can definitely be called whey concentrate and casein.

It is best to take casein only before bed, so that your muscles are not left without protein for a long time, and take 3-4 servings of whey protein concentrate throughout the day. This simple method of using these supplements will lead to the desired results and allow you to achieve your goal.

A single serving of any type of protein should be at least 30 grams. and do not exceed the threshold of 50 g.

Which protein is the best?

The best whey protein concentrates are:

Elite Whey by Dymatize