Protein in sports nutrition. The Complete Guide to Whey Protein for Weight Loss

When heading to the supermarket, arm yourself with a list of 40 protein-rich foods and fill your diet with high-protein foods!

Let's list the reasons that force us to chase protein-rich foods. On the one hand, you need this generous macronutrient for muscle growth and repair. On the other hand, it plays an important role in stimulating lipolytic processes and copes with pangs of hunger that make you look for vending machines selling all kinds of snacks. In addition, it slows down its entry into the bloodstream and thereby prevents a sharp rise in blood sugar, which promotes the deposition of fats and reduces the body’s energy reserves.

People who care about their figure should receive 2 grams of protein per 1 kg of body weight daily to maintain and gain muscle mass. To cope with this difficult task, you must make sure that your shopping list is rich in protein-rich foods. Unfortunately, modern supermarkets are filled with synthetic food, which can ruin all your fitness goals.

In the current situation, we simply have to create a shopping list with which you can confidently walk through the main departments of the supermarket and get the maximum amount of protein for every ruble spent. With this list, you'll load up your cart with the building materials you need and create a body that would make even the ancient Greek gods jealous.

Protein in the dairy department

1. Greek yogurt

Once the liquid is removed, delicious and thick Greek yogurt contains twice the protein of the regular version of this dairy product. In the load you get probiotic microorganisms that are beneficial for the intestines and calcium necessary for bones.

Good to know. Plain Greek yogurt contains three times less sugar than its flavored counterpart.

2. Cottage cheese

Made from curdled milk, this product is chock-full of slow-digesting protein that provides growing muscles with a continuous supply of essential amino acids. Make cottage cheese your main treat, especially before bed.

Good to know. Cottage cheese is notoriously high in sodium, but you can compare package labels and choose the one with the lowest amount of the mineral.

3. Swiss cheese

Each gram of Swiss cheese gives you more protein than other varieties available in the supermarket, making it the best muscle-building ingredient for sandwiches and sandwiches.

Good to know. If you're concerned about the calories in full-fat Swiss cheese, choose low-fat varieties. The ratio of protein to fat in them is approximately 8 to 1, but the taste does not suffer from this.

4 eggs

These white balls are almost perfect muscle food. All thanks to the high biological value - an indicator that tells how much protein in food can be converted into protein by our body. The biological value of eggs is higher than any other product in the supermarket. The determining factor in biological value is the content of essential amino acids, and the humble egg contains more than enough of them.

Good to know. Look for packages of acid-enriched eggs. This will make your morning scrambled eggs even more beneficial.

5. Milk, 2%

Milk remains a trusted source of premium protein, with a biological value only slightly inferior to eggs. But why drink watery, tasteless skim milk when you can enjoy the rich taste of 2% milk without going over your fat limit. In addition, milk fats will help your body absorb fat-soluble vitamins from whole milk, e.g.

Good to know. Experiments show that cows raised on organic, natural feed produce milk that contains more nutrients, including omega fats.

6. Soy milk

Most artificial dairy products contain cat-cry protein, but soy milk is a welcome exception to this rule. If you do not drink cow's milk for objective reasons, for example, because of lactose intolerance, try pouring soy milk into oatmeal or other cereals. Plus, you can use it to make post-workout smoothies.

Good to know. To minimize the amount of gut-bloating sugars, look for a product labeled “sugar-free.” And if you're trying to avoid genetically modified foods, look for soy milk labeled "organic."

Protein in the meat department

7. Steak (flesh of the upper or lower part of the beef thigh)

These lean cuts of meat have a fantastic ratio of 1g of protein for every 7 calories; By comparison, the meaty portion of the back provides you with about 1 gram of protein for every 11 calories. Plus, the femoral part is considered one of the most cost-effective.

Good to know. If you cook the thigh and sirloin too long, it will become drier than the Sahara Desert, so cook this meat quickly to medium rare.

8. Minced meat (90% lean)

90% lean ground meat contains the minimum amount of fat needed to keep your patties and meatloaves from tasting like cardboard. In addition to providing an impressive serving of protein, red meat is also a good source of the almighty creatine.

Good to know. If you have some extra cash in your wallet, try grass-fed beef. It contains more nutrients than meat from livestock farms.

9. Pork chops (boneless meat)

A generous portion of muscle-building protein in these quick-cooked pork chops is the perfect excuse to fill up on something delicious and satisfying.

Good to know. Soaking in brine promotes the breakdown of muscle tissue. Using this recipe, you can put even more tender meat on the table. Simply pour a brine mixture of ¼ cup salt to 4 cups water over the pork chops (don't skimp on the water; make sure the meat is completely covered in the marinade) and refrigerate the meat for 30 minutes to 2 hours.

10. Chicken breast (boneless and skinless)

The bodybuilding staple provides more protein than other poultry parts, making it an essential item on your shopping list.

Good to know. To save money, make friends with the supermarket meat department clerk. He will let you know when a bird is on sale at a significant discount.

11. Turkey breast

Like chicken, this large bird can pack a ton of protein into your muscles.

Good to know. Like pork chops and chicken breasts, turkey breast benefits from marinating. And if you're concerned about the widespread use of antibiotics in poultry farms, look for turkey breast labeled "antibiotic-free."

Protein in the seafood department

12. Yellowfin tuna

This meaty swimmer will load up your bilges with easy-to-digest premium protein. The high content of tuna and selenium, a powerful antioxidant, will not be amiss.

Good to know. Whenever possible, look for trawl- or line-caught tuna. This is the best choice.

13. Halibut

Among white fish, halibut is considered the best choice when you need to build muscle at a champion pace. A 100-gram serving contains only 2 grams of fat, which automatically makes halibut the big catch of the day.

Good to know. Pacific halibut is generally superior to Atlantic halibut.

14. Octopus

Numerous fish stores will be happy to offer you this seafood. So, if you want to build truly granite muscles, ignoring the richest source of protein would be a big mistake.

Good to know. Frozen octopus is better than fresh because the meat becomes more tender during the freezing process.

15. Sockeye Salmon

Wild salmon, like sockeye salmon, not only tastes better than its farmed cousin, but also contains about 25% more protein. Plus, you'll reap a rich harvest of beneficial long-chain omega-3 fatty acids.

Good to know. Look for salmon with intact scales - they taste better.

16. Tilapia

Widely available in most seafood stores, tilapia is an affordable, mild-tasting choice that provides a hefty dose of protein and feeds your muscles.

Good to know. Try to buy tilapia raised in American fish farms. They are safer than fish imported from Asia.

Protein in the canned food aisle

17. Anchovies

Compared to other foods, these tiny swimmers are the surprise winners when it comes to canned protein. Due to their small size, they do not accumulate toxins, as large fish species do.

Good to know. To prevent anchovies from being so salty, soak them in their own juice for 30 minutes; then drain the water and dry gently.

18. Corned beef

The impressive protein content of this salted beef is sure to strengthen your muscles. And no, it's not the same as canned meat!

Good to know. Try sautéing corned beef with chopped vegetables and serving it over rice, or use it as the main ingredient in sandwiches.

19. Light tuna

Frugal shoppers take note: Cheap canned light tuna actually contains more protein than more expensive canned white tuna.

Good to know. To reduce calories from junk oil, choose tuna in its own juices instead of seafood in oil.

20. Chicken

For a quick injection of high-quality protein into your sandwiches and salads, rely on white meat chicken.

Good to know. Compare products from different manufacturers, choosing those that contain less salt.

21. Sardines

Canned sardines are often overlooked, although they are not only rich in protein, but also provide the body with omega-3 fats and vitamin D. Research shows that in high dosages, vitamin D can stimulate testosterone production.

Good to know. Look for tasty and convenient sardines in cans.

22. Dark blue beans

Beans are a fantastically cheap source of protein, and among the most affordable canned legumes, blue beans hold a firm lead. One glass contains an impressive 13 grams of dietary fiber.

Good to know. Some manufacturers do not use the stabilizer bisphenol A in production.

23. Dried lentils

Cheap dried lentils, often classified as canned proteins, will boost your protein intake while also providing fiber and a variety of essential vitamins.

Good to know. Unlike dried beans, lentils do not require annoying soaking. Just soak it in water for about 20 minutes until it becomes soft. For a nutritious breakfast, combine lentils with turkey or chicken breast, vegetables and lemon dressing.

Protein in the deli department

24. Roast beef

Deli beef breakfast often contains more protein than other breakfast options. Most people are surprised to learn that roast beef is also one of the leanest types of meat.

Good to know. Look for brands that do not contain nitrites or nitrates, which when taken in high doses can lead to certain diseases, including cancer.

25. Canadian bacon

Made from lean pork tenderloin, Canadian-style bacon contains 6 times less fat than traditional bacon, giving it a significantly better protein-to-fat ratio.

Good to know. You may find Canadian bacon under another name: pea bacon.

26. Chorizo

Spanish pork sausage turns pasta, scrambled eggs, soups and salads into a high-protein meal.

Good to know. For those who are always in a hurry, we recommend that you take note that Spanish chorizo ​​is already ready to eat. Mexican chorizo, however, must pass through the pan before being consumed.

27. Pepperoni

The outstanding amount of protein in pepperoni should give you enough motivation for homemade pizza night.

Good to know. Sodium levels in pepperoni can vary widely, so compare brands and look for the ones with the lowest amount of the mineral.

28. Roasted Turkey Breast

With virtually no fat, deli turkey slices are a near-perfect muscle-building protein. When it's time for the sandwich, add more of it.

Good to know. Avoid spice-laden turkey and other delicacies to avoid accidentally bringing home unnecessary ingredients like salt, sugar and artificial flavors.

Protein in the snack aisle

29. Basturma

We are not fooling you when we say that basturma is a snack that can help you build muscles. How can you not love her?!

Good to know. You can find brands that do not contain MSG and nitrites.

30. Peanut butter

While not as trendy as other nut butters like almond, good old peanut butter still reigns supreme in the protein category.

Good to know. Forget about reduced fat butter. They just replace healthy fats with not-so-healthy sugars.

31. Assorted nuts

Like peanuts, cashews and almonds are a great way to add more protein and healthy unsaturated fats to your diet.

Good to know. If you're watching the amount of sodium on your menu, choose packages labeled "unsalted."

32. Bean chips

Good to know. For a high-protein snack while watching a football game, use bean chips as the vehicle to deliver Greek yogurt to your mouth.

Protein in the fruit and vegetable department

33. Smoothie

Homemade protein shakes are always preferable, but if you want a quick boost of protein in liquid form, you can buy ready-made drinks.

Good to know. Make sure the drink you choose has a source of protein in its ingredients list, for example, and not just fruit, which will quickly load your body with sugar.

34. Tofu

If you're looking for a way to have a meat-free Monday, relying on tofu will be a good way to ensure that your protein intake won't suffer too much.

Good to know. Pieces of firm tofu work well when deep-fried or grilled to infuse them with a little smoky flavor.

Protein in the frozen food department

35. Edamame

While the frozen food section of most supermarkets is a minefield for your diet, packs of green soybeans will give your diet a boost of plant-based protein, fiber, vitamins and minerals.

Good to know. To improve flavor, cook edamame according to package directions, then season with lemon juice, smoky paprika and a pinch of salt.

36. Green peas

While most vegetables don't have a lot of protein, green peas contain enough protein to make you want to keep a pack or two on hand at all times. It is also an excellent source of plant fiber, which will help you avoid hunger pangs.

Good to know. When purchasing frozen green peas, carefully feel the packaging. You should be able to feel the individual beans. Giant ice blocks indicate that the product has been thawed and re-frozen, which can negatively affect its quality.

37. Frozen Greek yogurt

Icy and creamy like ice cream, but with twice the high quality protein.

Good to know. Compare brands and look for a product with minimal sugar content. Some companies list fruit before sugar in the ingredient list. Go figure it out!

Protein in the cereal department

38. Wheat sprouts

Wheat germ consists of three components - endosperm, bran and germ. The germ is the most nutrient-rich part, which contains a noticeable amount of plant protein. You can use sprouts as a protein supplement in oatmeal, pancakes, and even smoothies.

39. Soba

Good to know. To remove excess starch, which can make the noodles sticky, you need to rinse the soba after cooking.

40. Quinoa

Among whole grain crops, South African quinoa is unique in that it contains a full range of essential amino acids, which turns it into a complete protein with powerful muscle-building potential.

Good to know. Roasting quinoa in a dry pan or pan before boiling can enhance the natural nutty flavor.

Large colored plastic jars with flashy logos and slogans scare not only grandmothers and mothers, but also make you think about life and you, who are more advanced in this matter. Zozhnik combed through a bunch of reputable sources to compile this guide to sports nutrition.

WHAT IS SPORTS NUTRITION

At its core, sports nutrition is not medicine, and certainly not anabolic steroids, but a food supplement, an additional source of protein (protein). Sports nutrition is safe and non-addictive.

First of all, when they talk about sports nutrition, they mean food protein supplements (they are also “proteins” or “prot” in the jargon of jocks). They help an individual working out in the gym to gain the required amount of protein.

Typically, a person needs about 1.5 grams of protein for every kilogram of weight. But for those growing muscle mass, it is recommended to eat at least 2-3 grams of protein per kilogram of body weight per day. However, eating, say, 200 grams of protein per day for the average 75-pound person can be difficult. For example: 100 grams of beef contains only about 18 grams of protein, and a glass of milk contains 5.8 grams. And a serving of a protein shake, which tastes like a milkshake from childhood, contains as much as 50 grams. In other words, sometimes it’s simply impossible to cram an extra 300 grams of boiled chicken breasts into yourself, but drinking a delicious vanilla shake is easy. And it doesn't cost more.

Protein supplements come in different types and are used depending on the purpose. Almost all of them contain approximately 25-50 grams of protein per serving, that is, a 400-500 ml shake. But at the same time they can be ranked by calorie content.

The most high-calorie type of protein supplement is gainers (there are more than 1000 calories per serving), less high-calorie ones - for example, casein “slow” proteins (120-150 calories per serving) and “fast proteins” (100-120 calories), etc. on our list .

Accordingly, the choice of the type of protein supplement depends on your goals. If you are gaining weight, drink a gainer, burn fat - casein, isolate or whey.

Gainers

The most popular gainer on bodybuilding.com

If you are planning to gain weight (and all Zozhnik readers know that it is almost impossible to gain muscle mass and lose weight at the same time), then the best assistant is a gainer. This is a type of protein supplement with a large amount of not only protein, but also carbohydrates, fats and calories in general. After all, to gain weight you need to consume even more calories than you diligently burn in the gym. If you don't have enough calories, your muscles won't grow, no matter how hard you push the barbell.

In one serving of the most popular gainer on bodybuilding.com, in addition to the traditional 50 grams of protein, there are also 252 grams of carbohydrates and 1250 calories. Gainer is the first assistant for a beginner who is not used to or cannot eat a lot. Therefore, if you are not getting enough calories, then this type of protein supplement is for you.

On the other hand, if you are a girl, you want to burn excess fat, and your norm is 2000 calories per day, then you do not need a gainer.

According to the leading sports nutrition retailer in the United States. You can order them directly from their website (they actively ship them to Russia), or find them in any Russian sports nutrition store.

Casein protein

The most popular casein according to bodybuilding.com

Casein (calcium caseinate) is a complex protein obtained from milk using enzymatic curdling. Once in your stomach, casein takes a very long time to digest, gradually providing the body with amino acids. You remember from your school biology course that amino acids are the components, the building blocks of any protein, there are only 20 of them, and from these 20 building blocks any other protein the body needs is synthesized.

Casein is fairly low in calories (the most popular casein has only 120 calories per serving) and only 1% fat. It has less biological value, suppresses appetite and has a less pronounced anabolic effect. Dozens of studies confirm that when losing weight, it is recommended to consume protein of any kind: not only to suppress appetite, but also to increase thermogenesis and to preserve muscles.

In other words, casein is great for healthy people who are at the stage of fat burning. In this case, casein can be consumed, for example, to satisfy hunger for a long time. When gaining muscle mass, casein will also help - it is recommended to take it only at night (because it suppresses appetite and takes a long time to digest) and together with other types of protein - for example, whey or gainer.

In addition, casein is an excellent flour substitute in healthy desserts. Zozhnik published recipes with casein protein.

“Fast” protein

The most popular protein - the “gold standard” from Optimum Nutrition

These proteins include whey proteins. “Fast” includes everything that is called “isolate”, “whey protein”, “whey protein”, “fast protein”, “whey”, “hydrolysate”.

This is the most popular type of protein among athletes, and is needed primarily for gaining muscle mass, but, unlike gainers, it contains almost only pure protein, almost no fat, carbohydrates and about 100-120 calories per serving. At its core, it is a highly purified protein consistency (up to 90% of the powder is protein), with a small amount of fat and carbohydrates.

Unlike casein, isolate and other whey proteins, on the contrary, are very quickly absorbed by the body, approximately 2 times faster than casein. They help quickly restore muscles after training and enhance anabolism (synthesis of new body tissues, including muscles). Fast protein creates a high concentration of amino acids in the blood and muscles, which is especially important after training, and also provokes the secretion of the anabolic hormone insulin. In addition, the isolate contains a higher percentage of branched-chain amino acids (BCAAs), which nourish muscles and are the building material for them. But to get the maximum effect, athletes are recommended to take BCAA as a separate supplement.

During the fat burning cycle, the same experts working in the fitness industry recommend that overweight people take “fast protein” before the start of training, after training and in the morning, when the body is in greatest demand for amino acids. Eating isolate is also great for athletes with lactose intolerance.

But we all understand that the required amount of nutrients can (and should!) be obtained from meat, vegetables, cereals and other delicious foods, and Manufacturers need to “sell” their miracle powders.

In addition, there are many complex proteins - mainly various mixtures of “fast proteins”.

The best fast proteins according to Sportwiki:

1. 100% Whey Gold Standard - a mixture of isolates and concentrates, the best value for money. This protein was also voted the best protein of 2013 by bodybuilding.com.

2. 100% Pure Platinum Whey from SAN - a mixture of different fractions of whey protein.

3. Triple whey protein from Power System - a mixture of isolate, hydrolyzate and whey protein concentrate. A very high-quality replacement for expensive products from popular brands at a low price.

BCAAs

The most popular BCAA supplement according to bodybuilding.com

BCAA (read as “betsea”, they are also “betseashki”, “aminki”) - in fact, already broken down protein. This is a complex consisting of three essential amino acids: leucine, isoleucine and valine.

They are irreplaceable because BCAA cannot be synthesized inside the body; a person can only receive them from food and supplements. About a third of our muscles are made up of these three amino acids. BCAA are also actively involved in muscle recovery and anabolic processes. In addition to being absolutely safe for the body, it has been proven that BCAAs help protect muscles from destruction, increase muscle mass and strength, and help reduce the percentage of body fat. Unlike other types of protein, which are sold as powders packaged in large jars, BCAA is most often sold as a viscous liquid in liter bottles or in tablet form.

Egg white

We nevertheless decided to write separately about egg whites. This is a new type of protein supplement that is gaining popularity in the United States. These are ordinary egg whites with flavorings such as cinnamon, strawberry, chocolate and other palettes traditional for protein shakes. At the exhibition of the achievements of the Kachkovo farm, it is delicious but, unfortunately, not supplied to Russia.

Egg whites at the Mr. Olympia in Las Vegas

Egg white contains one of the best sets of amino acids, to which any proteins are broken down in your stomach and new ones, for example, muscles, are built from them. Due to the rich palette of amino acids, egg white is called the closest to ideal. And its absorption rate is almost as fast as that of “fast proteins”. However, this is the most expensive type of protein supplement. In the States, it is sold in the form of small canisters that must be stored in the refrigerator. In Russian conditions, there is nothing simpler than replacing egg whites with eggs.

What to buy first

If for you going to the gym is not the beginning of a long journey to the pedestal of Mr. Olympia or at least the Open Championship of the Samara Region, but just “for yourself”, then buying a full set of 4-5 cans of protein supplements alone, as well as an ammo of other sports nutrition, does not make sense.

If we were asked what the first thing you should buy from sports nutrition, if you really want to do it, then Zozhnik would recommend starting with either a can of gainer, if you are clearly not reaching your daily calorie intake, but want to build muscle mass. Or with a can of “fast protein”, if your goal is to maintain or reduce the percentage of body fat.

If you want to spend a little more on introducing yourself to the world of sports, buy a jar of casein (drink at night, bake buns from it), as well as BCAA, which you need to swallow after training.

If you want to burn fat more actively, then keep in mind that muscles will “burn” along with them, and in order for less of them to be burned, you need protein support.

The most important thing: stay within your daily calorie allowance. Sports food is not a panacea, but tasty helpers in this matter.

In addition, we must not forget that in addition to protein supplements, there are also other sports supplements: creatine, pre-workout supplements, recovery complexes, vitamins, which we will write about in a separate text.

How to Eat Protein

Most often, protein supplements (gainers, caseins, whey, isolates) are sold in cans or bags of 1.3 kg, 2.2 kg or 4.5 kg with cheerful war paint. Inside the jar is your assistant scoop - a plastic measuring cup specifically for measuring portions.

To drink protein shakes, get yourself a shaker. First, pour milk into the shaker (but pay attention to its fat content and calorie content - this must be added to the cocktail indicators). Pros use water or skim milk with close to zero fat content. After the milk, pour in a scoop of powder (not the other way around), spin the shaker and pretend to be a bartender.

A protein diet helps avoid hunger, sleepiness and fatigue that often accompany weight loss. Find out which protein to choose, how to take it and lose up to 8 kg per month!

Protein methods are considered the best for weight loss, since protein requires a lot of energy for complete absorption, helps maintain muscle mass, is not stored as fat reserves, and allows you to get quick results. One of the most effective varieties of this method of weight loss is a protein diet, based on the use of protein shakes - special powder mixtures used in sports nutrition to provide the body with a sufficient amount of protein. Usually athletes take them to build mass, but...

Benefits of Protein

The composition of any such powder includes a protein concentrate of plant or animal origin, a vitamin and mineral complex, and in most cases, flavoring additives are added. It should be taken in recommended doses so as not to exceed the daily protein intake.

When followed correctly, a protein diet provides a number of benefits, including:

• long-term preservation of a feeling of satiety;
• increased energy and vigor;
• preventing muscle loss;
• acceleration of the fat burning process, which promotes weight loss in a shorter time;
• establishing metabolic processes;
• active use of your own fat to replenish increased energy costs;
• maintaining homeostasis;
• decreased rate of lipid synthesis;
• slowing down the process of carbohydrate breakdown, which prevents insulin spikes and feelings of hunger;
• normalization of metabolism in the layers of the skin, maintaining its elasticity, moisture and tone;
• stabilization of the psycho-emotional state;
• improvement of general well-being;
• giving the body moderate relief shapes;
• protection against premature aging and other negative consequences of a low-calorie diet.

In 1 month of using a protein diet for weight loss, even without training, you can get better results than using strict mono-diets with significant dietary restrictions.

Contraindications and consequences

In addition to many benefits, drinking protein shakes can have significant side effects for weight loss:

• overeating and increasing daily calorie intake;
• rapid weight return.

However, such consequences can be easily avoided if you strictly adhere to the rules of a protein diet for weight loss. To do this you need:

1. Control the consumption of the cocktail and do not replace full meals with the drink in order to prevent fasting during the day and overeating in the evening.
2. After finishing the diet, stick to proper nutrition and an active lifestyle.

Also, negative consequences in the form of various systemic disorders can arise as a result of taking protein shakes against the background of existing contraindications. It is not recommended to use them when losing weight and drying if you have:

• heart, kidney, stomach diseases;
• urolithiasis;
• gout;
• intolerance to components.

It should be borne in mind that long-term consumption of large amounts of protein can adversely affect the functioning of the body. Therefore, even in the absence of contraindications, the recommended duration of such a diet cannot be exceeded. In addition, the correct selection of the appropriate powder mixture is of great importance.

Types of protein

Depending on the raw materials and production method, there are several types of protein powder concentrate. Among them are the main types of protein for weight loss:

• whey – perfectly absorbed by muscle tissue, concentration – 60% protein;
• whey protein isolate – more purified, the concentration is 95%;
• whey hydrolyzate – 99% concentration and maximum absorption rate;
• casein – less active, concentration – 60%;
• egg – natural, expensive, concentration – 99%;
• soy – vegetable, low-calorie, inexpensive, amount of amino acids – 50%;
• complex - consists of several types, expensive, more used as a sports protein.

In addition, there are several other types of such products offered by modern manufacturers. But if you are planning a protein diet, it is better to choose from the varieties proposed above. Whey, egg or complex protein powders are best for weight loss.

Whey

Whey is digested fairly quickly and provides instant satiation, making it great for a protein diet. According to its amino acid composition and properties, it is divided into 3 types:

• regular concentrate is the most inexpensive, but not very pure, so it is not popular;
• isolate – optimal in terms of price-quality ratio, contains a high (90–95%) concentration of protein and BCAAs, is distinguished by high-quality purification, and is suitable for combination with a low-carbohydrate diet;
• hydrolyzate is a luxury whey protein that consists of 99% protein, is absorbed as quickly as possible, but has a bitter taste and a high price.

Due to its animal origin, dry whey contains all the essential amino acids, has a high absorption rate, and belongs to the mid-price category compared to other powders. But it has contraindications - milk allergy or lactose intolerance.

Casein

Casein is obtained from curdled milk, it is slowly absorbed and reduces appetite well, so it is recommended to take casein protein without sports at night. This protein concentrate slows down the process of muscle breakdown, but does not have an anabolic effect, and therefore does not lead to muscle gain, which makes it very suitable for the protein diet in question.

The breakdown of fat deposits during weight loss is accompanied by the formation of a huge amount of breakdown products. In order to utilize them in a timely manner, a supply of enzymes that cleanse the blood and body is required. It is casein that is an active participant in such enzymatic reactions. In addition, due to its slow absorption, it can dull hunger for a long time and reduce the amount of food consumed.

Casein comes in calcined and micellar forms. The second is absorbed faster and has a more gentle and high-quality composition. Despite its animal origin, it contains little BCAAs - only 15%, and no more than 60% pure protein, which is not enough to obtain a significant result in weight loss, so it is recommended to combine it with other types. The cost of casein is 30% higher than whey powder. There is also a contraindication – an allergy to casein protein.

Egg

This protein concentrate is obtained not only from egg whites, but also from the proteins contained in the yolk. It is the most concentrated (99%), the most complete in terms of BCAA composition (17%) and is considered an ideal solution in the presence of allergic reactions to milk (whey or casein) powder.

The disadvantages are:

• specific taste;
• increased gas formation;
• high price.

It is also not suitable for allergies and hypersensitivity to eggs.

Soy

Protein concentrate extracted from soy is the only plant product in this category, which makes it indispensable for vegetarians, especially during the period of following a vegetarian diet. It also comes in several types:

• regular concentrate – 65% consists of protein, also contains carbohydrates;
• soy protein isolate – higher quality and more concentrated (90%), purified from carbohydrates.

In addition, there is also a texturate, which is obtained from soy concentrate. But it is used only as a raw material in the production of products.

The soy product has a slight anabolic effect, contains a minimum (no more than 10%) amino acids, and has an average absorption rate. The powder contains little pure protein, so consuming it on your own on a protein diet will not be enough. Moreover, its cost is the lowest of all those considered. For men, it may have side effects such as decreased testosterone levels.

Complex

Multicomponent protein concentrate is a universal protein diet supplement, consisting of several types of powders and designed to provide the body with the necessary amino acids. Moreover, some proteins are their suppliers, while others maintain concentration for a long time. Complex powder is most convenient in cases where there is no desire to figure out which protein is best for weight loss.

It is ideal for both weight gain and weight loss or cutting. It is characterized by slow absorption, so it is not very suitable for post-workout use. During a protein diet, it helps cope with increased appetite.

In addition to the indicated products in this category, there are two more not very common and popular:

• wheat (cheaper analogue of soy);
• beef (similar to whey protein isolate, but more expensive and less effective).

Also, if you are following a protein diet, you can use homemade protein shakes from natural products.

Which protein is best for weight loss must be determined individually in each specific case. To begin with, it is recommended to choose at least 2 types:

• one that is absorbed more quickly, so you can drink it during the day for quick saturation or after a workout (whey);
• one that is absorbed slowly (complex, casein) - it is better to use it at night.

Also, before choosing a specific product, you need to make sure there are no allergies or individual intolerances. It is quite possible that the best drink in terms of composition and properties will turn out to be unsuitable. Plus, you don't have to stick to just one option. On a protein diet, you can alternate between drinking powder and natural homemade shakes. How to choose the right ingredients for it will be discussed below.

How to use

To maximize the effectiveness of a protein diet, you must not only choose the right one, but also know how to take protein for weight loss - how much of a cocktail you need to drink per day and when is the best time to do it.

General rules

The main condition for the use of protein concentrates is that during the period of following a protein diet you cannot switch to eating only such cocktails. Their use must be combined with a balanced diet. In general, the rules for taking such drinks are as follows:

1. A single serving should be 250–300 ml.
2. It can be taken in the morning, evening or as a snack, or before training.
3. In total, you can take no more than 3 servings per day, but you must fit into your daily protein intake.

You should also know how to take such drinks correctly. The following dosage regimen is considered ideal:

• on an empty stomach;
• before training – 2 hours;
• after training – 1 hour.

At the same time, it is advisable to discuss the question of whether to drink protein concentrate after a workout with a nutritionist or trainer, since improper use can lead not to weight loss, but to weight gain.

These cocktails are prepared immediately before use by mixing a single portion of the powder with 250–300 ml of any liquid at room temperature. You cannot use boiling water, as it will curdle and lose most of its beneficial properties.

There are no strict restrictions on how much of this drink you need per day, but the daily dose cannot be taken at one time - it is better to divide it into 2-3 servings. The cocktail is consumed on its own, as it is considered a complete meal and does not require supplementation with other food.

The basic principle is that to maintain muscles, a portion of protein concentrate is consumed as a snack, for weight loss - instead of 1-2 main meals (breakfast, lunch, dinner). In addition, there are several more recommendations regarding when and how to drink protein for weight loss:

• without training - only if there is not enough protein in the diet, as provided for by the rules of the protein diet;
• after training - quick-type mixtures for muscle recovery, preventing the formation of uric acid and associated pain;
• at night - slow (casein or soy) for dinner or before bed will help avoid night overeating and provide nutrition to the muscles;
• morning and afternoon - whey (fast) instead of food - replacing 1-2 main meals with cocktails (breakfast and lunch, breakfast and dinner, lunch and dinner).

It is useful to drink such a drink instead of snacks in order to gain the daily requirement of this nutrient. Since it makes no sense to use protein shakes for weight loss without following a protein diet, it is extremely important to adhere to a balanced, low-calorie diet along with their intake.

It is impossible to say in general terms how much to drink such a drink, since the same dosage can have different effects on the body. The optimal rate should be calculated before using protein based on body weight. Ideally, a person needs 1–1.5 g of protein per 1 kg of weight, and athletes should receive a higher dose for relief and weight loss, and people leading a sedentary lifestyle should receive a lower dose. Exactly half of the calculated daily intake should be proteins of natural origin, that is, contained in products. The remaining 50% can be obtained from powdered shakes. In any case, it must be taken into account that no more than 30 g of pure protein can be absorbed at one time.

In addition, the concentration of the powder plays an important role. There is a big difference between drinking whey protein isolate, which is 95% protein concentrate, and drinking casein protein, which is only 60% protein by weight. Indeed, to obtain a certain amount of pure protein in the first case, you will need almost the same amount of powder, and in the second - 1.5 times more. Therefore, before drinking a specific type of mixture, you should carefully study its composition and carry out the appropriate calculations.

By type

Due to the indicated differences in the composition, concentration and mechanism of action of different protein powders, they differ somewhat in the rules of administration.

How to take whey protein for weight loss

During a protein diet, most experts recommend drinking whey concentrate to ensure you have enough protein to lose weight and maintain muscle tissue. It has an excellent amino acid composition and is quickly absorbed, so it should be taken in the first half of the day according to the following scheme:

• in the morning instead of breakfast;
• 1 hour before training and 30 minutes after;
• instead of lunch;
• between meals.

This dietary supplement perfectly suppresses the feeling of hunger, helps maintain its calorie content and balance its composition.

Since whey protein complexes are presented in three types - concentrate, isolate, hydrolyzate, you need to choose from them which one is best for weight loss. Whey protein isolate is considered the most effective because it does not contain the fats and carbohydrates of concentrate and is more affordable than hydrolyzate.

How to take casein protein for weight loss

Casein is a versatile product that provides increased calorie consumption and preservation of muscle mass. The main thing is to know when and how to drink such a drink. To achieve maximum weight loss results, you need to consume casein according to the following scheme:

• best - at night;
• if necessary - as a snack.

Casein is absorbed slowly, so when taken in the evening it will help avoid nighttime overeating, and in between main meals it will eliminate the feeling of hunger and reduce appetite during lunch or dinner.

How to take egg protein for weight loss

Egg concentrate is made from chicken eggs, is considered the most natural of all powdered concentrates and is completely absorbed by the body. But since this product is expensive, it is usually used only for lactose allergies or milk intolerance.

Egg cocktails are best taken:

• between main meals;
• instead of breakfast.

How to take soy protein for weight loss

Soy protein in the sports environment is considered difficult to digest and has low biological value. But losing weight with the help of such a product can be quite effective due to the almost complete absence of fats and carbohydrates. The main advantage of soybean concentrate is its low price and the ability to be used on a vegetarian protein diet.

It is accepted only in two versions:

• instead of breakfast;
• before and after training.

It should be borne in mind that it is undesirable to use such a product in its pure form. It is best to mix it with whey or egg powder in a 1:2 ratio. The resulting mixture should be consumed 3 times in the morning.

Homemade cocktails

In addition to using ready-made powder concentrates, you can quite successfully prepare protein for weight loss at home. For this purpose, natural products with a high protein content are used - primarily milk, fermented milk drinks, cottage cheese, as well as almond or soy milk. All ingredients of such cocktails are mixed in a blender to a uniform consistency.

The following compositions are considered the best:

• assorted milk, cottage cheese, fruit, oatmeal, cinnamon;
• low-carb – milk, kefir, berries;
• chocolate – milk, cottage cheese, cocoa;
• exotic – cottage cheese, soy milk, almonds, coconut flakes;
• spicy - eggs, cottage cheese, parsley, dill, red paprika and black pepper (to taste), water for diluting to the desired thickness;
• energy – egg whites, milk, brewed natural coffee.

If the composition contains eggs, cottage cheese, herbs, fruits, nuts or other solid ingredients, they are crushed first, and then liquids are added.

There are many benefits to homemade protein shakes. They are completely natural, can be taken in a variety of compositions and are suitable for use at any time. This is an ideal protein for breakfast for weight loss by enhancing fat burning and increasing energy, as well as throughout the day and even at night - due to long-term saturation and beneficial effects on muscle tissue.

Do you need protein when losing weight?

If we talk about protein in general, then it is not just necessary, but vital when losing weight, since it is simply not possible to safely lose weight without its sufficient presence in the diet. Too many negative consequences may appear, and the effectiveness will be minimal or even reverse. But whether it is necessary and possible to drink protein concentrates, everyone must decide for themselves.

Arguments in favor of consuming such cocktails may include the following results that can be obtained when taken correctly:

1. Dosed replenishment of protein deficiency, which often occurs with a low-calorie diet and negatively affects all body systems.
2. Preservation of muscle mass, the destruction of which can begin to replenish energy during insufficient nutrition simultaneously with the breakdown of fat or even before it.
3. Ensuring the active occurrence of fat burning processes, the active participants of which are protein compounds.
4. Increasing the expenditure of calories for the body's own needs, since the absorption of proteins requires several times more energy than other nutrients.
5. Reducing the total glycemic index of food consumed, which prevents surges in blood glucose levels and helps reduce appetite.

Regarding why you need to take protein concentrates, if you can eat natural products on a protein diet, there are other arguments. Such products also contain fats and carbohydrates, but whether, along with increasing the amount of proteins, it is worth increasing their share in the diet is already a question of calorie content.

However, protein powders are a product of the processing industry and, despite the naturalness declared by the manufacturers, are classified as synthetic or semi-synthetic additives. And taking into account the effect of any chemical on human health, it’s worth really thinking about whether you need to take protein when losing weight or whether it’s better to get by with healthy protein diets based on natural products.

Protein diet menu

In order for a protein shake diet to produce the best possible weight loss results, supplementation must be combined with a properly formulated, balanced diet. It is imperative to include the appropriate amount of carbohydrates, fats and fiber so that the body receives all the necessary nutrients.

Compilation rules

Many protein diets involve increased protein intake at the expense of fats and carbohydrates. This approach is completely unjustified, since for effective healthy weight loss, the menu must be equal and varied in composition.

Along with the cocktail, the diet must contain natural protein products:

• lean varieties of meat and fish;
• seafood;
• eggs;
• liver;
• milk, lactic acid products (0–1% fat content);
• cereals (buckwheat, rice, millet, pearl barley).

The amount of protein obtained from natural products and powder should be the same (50% each). So, if the calculated daily intake of this nutrient is 80 g, then 40 g should be consumed in the form of a cocktail and another 40 g from meat, dairy, fish or other similar dishes.

In addition, the menu should contain fiber and carbohydrates, the sources of which can be:

• vegetables, greens;
• fruits, berries;
• the same cereals, milk and sour milk.

Another important condition for weight loss on a protein diet is a sufficient amount of water consumed per day. Its total volume should be 2–2.5 liters, except for liquid dishes. You should take any liquid between meals, 40–60 minutes after and 20 minutes before meals.

Also, when taking a protein shake, you should definitely increase your physical activity. You can do fitness, swimming, running, but without strength training, so as not to provoke muscle growth.

Sample menu

Option 1:

• breakfast – 300 ml of cocktail (whey protein isolate or soy protein isolate – ½ daily allowance of powder);
• snack – kefir with berries;
• lunch – mushroom soup, chicken in its own juice, fresh salad;
• snack – 2 eggs, grapefruit;
• dinner - vegetable stew, boiled fish;
• 2 hours before bedtime - 300 ml of casein cocktail (the remainder of the daily powder intake).

Option 2:

• breakfast – omelet with tomatoes, tea or coffee with milk;
• lunch – vegetable soup, boiled chicken breast, fruit;
• snack – 300 ml of soy or whey drink (⅓ daily requirement of powder);
• dinner – seafood salad with lemon juice and olive oil;
• 2 hours before bedtime – 300 ml of casein drink (⅓ daily requirement of powder).

The minimum period during which a protein diet should be followed is 10 days. In a shorter time, the result will not have time to appear, since all the processes necessary to normalize the mass must start in the body. The optimal duration is 1 month. If necessary, courses can be repeated, but with a break of 1 week.

Protein Recipes

In addition to cocktails, you can make delicious desserts from protein concentrates. They're great for snacking because they help balance sweet cravings with weight loss. This option of using powder is especially suitable for those who do not like or do not have the opportunity to drink liquid drinks. In such cases, it will be easier to use protein instead of food, since the dishes do not differ in taste from traditional baked goods, they are convenient to take with you and do not need to be cooked before consumption. In addition, it is recommended to use such recipes to ensure proper nutrition during the period of leaving the diet.

Pancakes

Beat with a blender 100 ml of milk, whites of 2 eggs, ⅓ cup of dry oatmeal, 1 tsp. coconut oil, a pinch of salt, 1 scoop (25–30 g) of protein mixture. Leave for half an hour to swell. Bake in a non-stick frying pan without fat, like regular pancakes - 3 minutes on each side.

Oatmeal

Mix 2 tbsp in a plate. l. oatmeal, a pinch of cinnamon and 1 scoop (30 g) protein powder. Add half a glass of hot milk, mix thoroughly. Sprinkle with crushed almonds.

Muffins

Prepare dry ingredients by mixing 2 tbsp in a deep bowl. l. flour and cocoa powder, add 1 scoop (25–30 g) of protein concentrate, a little vanillin and salt. Mix everything again. In a blender, beat 100 ml of yogurt with the whites of 2 eggs, pour into the dry mixture, stir until smooth. Place the batter into silicone muffin cups, leaving them about a third full. Place in an oven preheated to 250ºC and bake for about 25 minutes, checking for doneness with a toothpick.

Cottage cheese casserole

Beat the whites of 2 eggs with 1 scoop (25–30 g) of powdered concentrate, pour in 250 ml of milk, beat again. Add 100 g soft cottage cheese, 10 pcs. finely chopped prunes, a pinch of cinnamon, baking powder. Beat the mixture with a blender until it becomes paste-like. Place the dough in a silicone mold and bake for 25 minutes at 180ºC.

Bars

Soak dried fruits (dates, figs - 5 pieces each) in boiling water. After 30 minutes, drain the water, add 20 g of pre-roasted nuts, and grind with a blender. Melt 20 g of chocolate over steam, mix with the nut-fruit mixture, add 2 scoops of powder (50–60 g) and the same amount of wheat flour. Mix well and place in a 1 cm layer on a baking tray lined with baking paper or a silicone mat. Bake for 20 minutes at 180ºC. Let cool and cut into bars.

Features of application

All of the above recommendations for following a protein diet are general and can be applied by everyone, regardless of gender. However, the characteristics of the female and male body require some adjustments to the diet, and also affect the choice of product and its consumption.

For girls

Protein is very important for girls to lose weight. This nutrient is responsible for the condition of muscles, skin, hair, bones, and nervous system. Taking powdered cocktails helps you lose weight on a low-calorie diet combined with intense exercise, promotes rapid muscle recovery after exercise, improves a woman’s health and improves her appearance.

According to nutritionists, the best “female” protein is whey protein isolate and complex concentrate. Both options are suitable for consumption at any time, including before and after training. In addition, for women, taking cocktails is indicated regardless of the presence of physical activity, since it will help solve a number of problems associated with losing weight on a low-calorie protein diet:

• will fill the deficiency of amino acids;
• will ensure the preservation of muscle mass;
• prevents the appearance of sagging skin;
• stabilizes insulin levels;
• will help to form a beautiful relief, silhouette and body shape.

Experts do not highlight any particular differences in how girls and men drink protein for weight loss. How much powder to use and how long to take it depends on lifestyle, intensity of exercise, diet and individual characteristics of the female body. Also, recommendations for women on how to drink such drinks correctly have not changed. The powder is diluted with water, milk or juice - 1 serving in 300 ml of liquid at room temperature. It is important to take the concentrate in the same amount every day, regardless of whether you are training or not. But for women, the protein diet menu should be less calorie than for men. In this case, the daily energy value of the diet is calculated based on the desired weight, multiplied by a factor of 22.

As for which protein is best for girls for weight loss, there cannot be any special recommendations. Each woman needs to choose “her” product, guided by the advice of a trainer or nutritionist, always taking into account the characteristics of the body, nutrition and physical activity. In some cases, before choosing a similar product for regular use, it is necessary to take hormone tests. The results obtained will determine whether you can drink protein at all and what composition to choose for safe use.

Of all the complex protein mixtures, the best choice for women following a protein diet is a combined milk concentrate, which includes casein and whey. This product has an average cost, is optimal for absorption, and contains all the necessary amino acids (16–20%). For those who doubt whether taking synthetic or semi-synthetic powders is necessary, it is recommended to pay attention to homemade protein shakes. Using the above recipes, it will not be difficult for girls to prepare protein for weight loss at home. In terms of their effectiveness, such drinks are in no way inferior to store-bought ones, but they are completely natural and maximally beneficial for health.

For men

Unlike women, protein is not usually used for weight loss by men. Most often, men use it for the opposite purpose - to accelerate muscle gain. Moreover, no matter how you take protein, it itself does not have a direct effect on weight loss and is not able to force the body to break down fat reserves. As a sports nutrition supplement, it ensures the delivery of amino acids to muscle tissue, which promotes their recovery and growth. Therefore, consuming protein concentrate helps men only in combination with regular physical activity and reducing caloric intake. Otherwise, there will be active weight gain.

Before drinking protein, a man needs to calculate his daily calorie intake so that it is 20% less than usual. When creating a protein diet menu, cocktails should be planned for snacks between main meals. This approach will help increase the amount of protein consumed without changing the energy value of the diet, which is required to normalize body weight.

The second question is the choice of protein concentrate. To determine which protein is better, you need to look at its composition. Preference should be given to products with the highest possible concentration and minimal content of carbohydrates and fats. All other admission rules correspond to the general recommendations given above.

The effectiveness of using protein concentrates to normalize body weight has been confirmed by scientific research. As the results showed, it was possible to significantly reduce weight in 9 out of 10 cases, but subject to proper adherence to the protein diet in general. At the same time, side effects even from an overdose were noted in only 2% of subjects, which proves the almost complete safety of this method of normalizing body weight.

Quitting the diet

A proper protein diet is a combination of a balanced low-calorie diet and the intake of protein concentrates. Quitting such a diet is not difficult. To do this you need:

1. Gradually (over 1 week) replace cocktails with natural products, preferably vegetables or cereals.
2. During the same period, also gradually begin to increase the calorie content of the diet to the norm, leveling the BJU ratio to the recommended one (3:1:6).

To maintain weight, you don’t have to completely give up the protein diet, but only reduce the amount of protein foods you consume. In this case, it is recommended to take the cocktail once a day (or 2 times during active sports). This will help regulate the body's supply of essential nutrients, keeping muscles and skin in great shape.

Beginning bodybuilders quite often, wanting to quickly build muscle mass, do not pay close attention to the selection of a protein shake, purchasing the first one they come across, without thinking about the fact that each type of protein supplement has its own purpose. Protein should be selected taking into account the goals and objectives set by the athlete.

To achieve success in any sport, regular training alone is not enough; you also need to adhere to a special diet. Protein consumption as part of dietary sports nutrition is required in the following sports disciplines:

• fitness;
• bodybuilding;
• powerlifting;
• any sport aimed at muscle growth and strength development.

There are many types of protein supplements. Some are ideal for those who want to lose weight, while others, on the contrary, promote muscle growth. Consequently, the wrong choice can lead to the opposite of the desired result.

In sports nutrition, protein is the protein that makes up almost all body tissues. When protein is broken down in the body, energy is released.

There are two groups of protein - independent amino acids, which are vital, and interchangeable acids. Proteins from the first group are found in liver, fish, meat, dairy products, and from the second - in various types of cereals.

For the body to function normally, the daily protein intake per kilogram of a person’s own weight must be at least 1.5 grams. The ideal ratio is 2 grams.

Protein supplements produced by sports nutrition manufacturers are of organic rather than chemical origin. They are obtained from natural products, when all unnecessary substances and components present in them are removed and come in several types:

Isolate

Protein in its purest form, the amount of impurities in which is minimal. It is easily absorbed by the body. This drug is the most expensive among whey proteins. It is taken after training to restore energy reserves and tone muscles.

Concentrate

Hydrolyzate

The drug is not just purified, but partially fermented. Its main feature is instant digestibility. This is achieved due to the fact that each substance has the form of a peptide. The reduced load on the body leads to a decrease in the number of enzymes responsible for the process of protein breakdown, which results in energy production. This refers to a significant disadvantage of this category of protein.

Protein is obtained from various substances. Depending on the donor, the following groups of drugs are distinguished:

Egg

The most valuable protein, serving as a standard for assessing the usefulness and effectiveness of other types. In the body it is absorbed almost completely, that is, almost one hundred percent.

Whey Protein Isolate

The most valuable supplement containing the maximum concentration of BCAA amino acids, which has the highest rate of breakdown. Thanks to this, the drug instantly restores muscle condition and energy reserves. This makes it ideal for taking in the morning, when the body has not yet fully recovered from sleep, and after training.

Casein

It has a complex structure. It is obtained as a result of the use of a special enzyme, which leads to curdling of milk. It has a special structure and, upon entering the body, is converted into cheese mass, which is absorbed over a long period of time. The gradual breakdown of casein protein allows the body to obtain energy for a long period. You can use it both at night and when you need energy replenishment for some time.

Soy

The unique acidic composition of this type of protein has a beneficial effect on the concentration of cholesterol levels. It falls into the category of supplements that promote effective weight loss. It is usually used by people suffering from excess weight, as well as athletes with individual lactose intolerance. The downside to this soy-derived protein is that it can cause gastrointestinal problems. When taking it, you must follow a strict dosage.

Collagen

Thanks to its amino acid composition, it strengthens ligaments, joints, skin, and connective tissues. The supplement is used as a complement to other main medications.

Lactic

It consists of a mixture of casein and whey proteins, which are usually taken in proportions of 20 to 80 percent, and a small amount of milk carbohydrates.

Each of the listed protein types can be purchased separately. Sports nutrition manufacturers offer complex supplements that contain two or more proteins.

There are no supplements that are 100% protein. Its concentration varies between 50-90%. There are certain preparations in which protein makes up 95% of the total mass of the mixture. And in order to calculate the dosage and introduce the drug into your usual diet, you should take this fact into account and know how to take it correctly.

The additive is diluted with juice or water. The amount of liquid does not play any role. The only rule to remember when preparing a protein mixture is that you cannot use boiling water. Otherwise, the protein may simply coagulate, that is, become unsuitable for consumption.

To gain additional muscle mass, you need to take your daily protein supplement in two doses. The mixture is drunk the first time in the morning, and the second time - after training or before an evening meal, if it is a rest day. The amount of protein consumed can be divided into more meals. The main thing is not to drink the entire mixture at once. Otherwise, there is a high probability that the gastrointestinal tract will not be able to cope with such an amount of protein, some of which will not be absorbed.

When a protein mixture is consumed for the purpose of losing weight, it replaces part of the usual diet, but is not combined with usual meals. The supplement is used instead of snacks, breakfast or dinner. This approach allows you to replenish the protein required for the full functioning of the body, but reduce the calorie content of your usual diet. This will have a positive effect on weight in the direction of reduction.

Why do non-athletes need protein?

The use of protein mixtures has no age restrictions. It is obtained exclusively from food raw materials. It is well absorbed and physiologically compatible with the body. The high need for it is due to the lifestyle that modern people lead.

Stress, physical inactivity, and short-term physical activity helped reduce the need for carbohydrates and fats. However, given the vital importance of protein in providing energy to the body, the amount of protein required has remained unchanged.

This situation is not reflected in the food industry. The abundant fast food available contains a high concentration of fats and carbohydrates, but there is practically no protein in it. The result of this is protein starvation, which protein shakes are designed to counteract.

Possible harm from eating protein

A contraindication to the use of the supplement is individual intolerance to protein or another substance included in the mixture. Against the background of dysbacteriosis or a lack of protein-digesting enzymes, indigestion may occur. If a similar situation occurs, you should reduce the dosage of the mixture or start taking enzymes. This can happen even when an athlete purchases the best supplement.

Protein cannot cause any harm to internal organs, but can lead to an exacerbation of existing kidney diseases. To eliminate this consequence, it is enough to exclude the additive from your diet. This will allow the body to return to its original state.

Editorial: 06/19/2019

During physical activity, proteins are an indispensable component of nutrition. And it doesn’t matter what sport you choose: bodybuilding, fitness or cardio, how often and how intensely you do it, everyone needs proteins. And it must be said that sports nutrition includes a huge amount of protein supplements. But before you get interested in what protein mixtures the sports nutrition market offers, how to take them and what these supplements do to muscles, it is important, at a minimum, to understand the difference between protein sources, and, at a maximum, to learn everything about proteins.

Instead of a preface

Questions about what protein is needed for, who needs it and how much it needs, have remained open for a very long time. Probably for the first time, humanity thought that meat (and therefore the protein contained in it) promotes muscle growth back in ancient times. And the ancient Greek athlete, one of the strongest people among the Hellenes, Milon of Croton, pushed this idea. He was the winner of many competitions, but he amazed the Greeks in others. Legend has it that Milo would pick up a 4-year-old bull every day, carry it along the entire length of the Olympic Stadium, and then kill it, roast it and eat it. Modern researchers have calculated that every day the Greek ate at least 9-10 kg of meat. The Hellenes firmly believed that an athlete gets his strength from the meat of killed bulls. And today's bodybuilders completely agree with the Greeks: yes, Milo received his strength from animals. Strength training (and carrying a live bull in your arms is not lifting iron in the gym) and eating large amounts of protein and other nutrients contained in beef did what they were supposed to do - his muscles became strong and voluminous, and he an athlete is much more resilient than his peers.

Closer to our times, another hype around protein, which was called a miracle food for athletes, arose in the 1960-1970s. At that time, many media promoted proteins as the best means for muscle growth. Then many bodybuilders and trainers began to eat a lot of whole meats and meats. Then cinema did its job. Many people will probably now remember Sylvester Stallone’s hero, Rocky Balboa, who drank raw eggs. And already in the 1990s, the world learned about protein powders, which marketers presented as a miracle drug for bodybuilders.

The function of this substance is much broader than just the restoration of muscle fibers. Why do you need protein? For the creation of red blood cells, it is important for nails and hair, for proper hormone secretion and muscle contraction. Proteins affect the digestion process, regulate water balance in the body, protect against disease, promote the transport of nutrients throughout the body, and also affect blood clotting. Thus, the role of protein is very important for the functioning of the body and maintaining health.

Meanwhile, if laboratory tests show the presence of protein in human urine, this is an alarming signal. There may be several reasons for this, and only the attending physician can determine the exact one. He also prescribes a course of treatment.

Protein and amino acids

When we consume proteins, they are broken down in the body into smaller compounds -. Science knows 20 amino acids, and 9 of them are essential for humans (they can only be obtained from food). However, the human body is not able to accumulate amino acid reserves, that is, these substances must be contained in the diet. This is the only natural way to restore balance.

Depending on the set of amino acids, all proteins are divided into two groups: complete (complete) and incomplete. Complete protein (found in meat) is more healthy, as it contains a full range of amino acids necessary for humans. A vegetarian diet, the basis of which is based on plant protein, according to many nutritionists, is not the healthiest, since it is devoid of complete proteins.

The generally accepted protein intake for adults who lead a less active lifestyle is 0.8 g per kilogram of body weight. For infants and children, the daily protein intake increases by 2-3 times (fast-growing organisms need more of the substance).

But still, how did scientists determine that a person needs exactly this portion of protein? They took nitrogen (a component of protein) as a basis and calculated how much protein the human body could absorb before there was excess nitrogen. And then the researchers analyzed the benefits and harms to the body from different portions of accumulated nitrogen. It turned out that the body loses nitrogen throughout the day along with sweat, urine, feces, exfoliated skin, and lost hair. In addition, the body uses its protein reserves during the digestion process. And this is repeated every day. Therefore, the recommended daily serving of protein is exactly the amount that is needed to restore daily nitrogen losses.

But the research didn't end there. The next stage is to determine the protein requirements for people involved in sports. As you know, protein loss increases during physical activity. After further calculations, scientists received a new figure: the recommended daily protein intake for people involved in strength training is 1.7-1.8 g per kilogram of body.

Perhaps some will now doubt whether researchers have “prescribed” too few proteins for bodybuilders. But scientists have an explanation for this. They conducted an experiment with the participation of three groups of bodybuilders. Representatives of the first group received 0.9 g of protein per kilogram of weight, the second - 1.4 g of protein, and in the third group, athletes consumed 2.4 g of protein per kilogram daily. The results showed that consuming 1.4 g of protein increased protein synthesis in the body, while there were no changes in the group consuming 0.9 g of protein. And in organisms that consumed 2.4 g of protein, protein synthesis was the same as in the background of 1.4 g of protein.

After this experiment, there were several more scientific experiments, and as a result, most researchers agreed: 1.6 - 2.2 g of protein per kilogram of weight is the optimal amount for effective muscle building.

In addition, scientists have established that an athlete’s body should receive approximately a quarter of its total from protein foods. It is essential to include at least 20-30 g of protein in each meal (it is advisable to eat every 3 hours). This helps maintain the continuous process of muscle protein synthesis.

There are many sources of protein that athletes then consume in the form of shakes or bars. And it must be said that not all proteins are the same. The difference in the set of amino acids determines the value of protein for the body. For athletes, the best sources of proteins are whey, milk, eggs, meat, and soy. But which of these types is better, how does each of them act on the body? The definition of “best” depends on the purposes for which the protein is needed. And in order to choose the most suitable option, it is important to understand the characteristics of different types of proteins.

Biological value and types of proteins

So, what are the types of proteins? This class of substances is usually grouped according to their biological value. Biological value is a value that indicates how well the body is able to absorb and use a particular type of protein. The higher the number, the more nitrogen the body is able to absorb and use. Proteins with the highest biological value are better for building muscle.

And one more note: the higher the biovalue of the protein, the faster the body absorbs it. But it is important to note that the human body is not capable of taking in a very large amount of this substance in one “sitting”. That is, excessively increasing the protein portion (whether it is a liquid product or a bar) is a waste of money and product.

The maximum value of biological value is typical for whey protein - 104-154 points. Second in the ranking is egg white, the value of which is determined by 100 points. In milk proteins - 91, in beef - 80, in soybeans - only 74, and proteins obtained from legumes have a biological value of 49 points. Now let's take a closer look at the different sources of proteins.

Whey protein

Derived from whey, this substance is an excellent source of protein for several reasons:

1. Improves athletic performance by reducing stress and lowering cortisol levels (a hormone that breaks down muscle).
2. Strengthens the immune system by increasing the level of glutathione, which is a water-soluble substance found in the human body.
3. Reduces blood pressure.
4. Reduces the risk of overtraining, which occurs against the background of low glutathione levels.

In addition to the above, it should be noted that whey proteins are highly digestible and have a better amino acid profile than egg proteins. They are also the leader among all proteins in leucine content. In other words, whey protein has the highest biological value. It is ideal for consumption immediately after training or for breakfast.

But it should be said right away that not all serums are the same. The microfiltered product has the most benefits. And it is important that microfiltration is done at very low temperatures.

Depending on the method of producing whey protein, a distinction is made between isolate, concentrate and hydrolysate.

The maximum possible biological value of this component is 154 points. This is the fastest and most bioavailable protein of all known to science today. If we talk about how much this supplement is absorbed, it should be noted that the unique formula makes this protein available for absorption, sometimes within 10 minutes after administration. But due to its very short half-life, it is not recommended to consume more than 30 g of the substance at a time. The best way to counteract rapid breakdown is to mix isolate with or milk rather than juice or water. The casein found in dairy products slows down the digestion of whey protein, allowing the body to absorb more of the substance.

Isolate is the best choice for post-workout supplements. After a strength program, muscle cells, like a sponge, absorb all the useful components.

Whey Protein Concentrate

The biological value of this protein is 104 points. The actual use of pure whey concentrate in bodybuilding is small. More often, manufacturers use concentrate for multicomponent protein matrices, creating a combined (complex) protein product.

Whey Protein Hydrolyzate

It has earned the title of the most valuable source of protein available on the sports nutrition market. Produced by splitting large amino acid chains into smaller fragments. Provides a lasting anabolic effect. Compared to whey concentrates, it has a gentler effect on the stomach without causing upset.

Any type of whey protein can be consumed throughout the day. Optimal time to take: in the first half of the day (on an empty stomach), before or after training.

Egg white

Many bodybuilders and nutritionists call egg whites the healthiest form of protein. This is pure protein at its best. Weightlifters appreciated the benefits of egg white long before the advent of whey protein. By the way, the American bodybuilder of the beginning of the last century, Vince Gironda, recommended consuming 36 egg whites per day for 8 weeks to improve muscle growth.

When it comes to the fact that the biological value of an egg is 100 points, we mean a whole egg. The value of the protein itself is 91. But in order not to burden the liver, it is advisable to limit the consumption of yolks to three per day (and regularly take a break from yolks).

Purified egg white is known as albumin in sports nutrition. It belongs to proteins with high bioavailability, contains large quantities of BCAA and. It digests quite quickly, but not as quickly as whey protein, making it ideal for use throughout the day, including after a workout or after a meal. For a super-bioavailable supplement, you can combine egg whites and whey whites.

If raw chicken proteins are used to make homemade protein shakes, it is important to ensure that the product does not contain salmonella.

Casein

Calcium caseinate is the predominant protein in milk and most dairy products. This supplement is low in protein, and is often a richer source of protein than micellar casein, is broken down slowly, and contains large reserves of protein.

How is casein hydrolyzate obtained? Based on the same principle as its whey counterpart: large chains are broken into smaller fragments, resulting in protein being digested faster.

Micellar casein is a natural, undenatured form of casein found in milk. Protein is separated from milk by ultrafiltration, without the use of chemicals. This increases the percentage of bioactive peptides, which have a beneficial effect on the immune system and activate muscle growth. The peculiarity of micellar casein is that it slowly but steadily releases amino acids into the blood. This characteristic makes it an excellent choice for long-term protection of muscles from breakdown. The best time to take casein is after a workout (especially if you exercise in the afternoon) or on rest days before bed.

Milk protein

The raw material for milk protein is cow's milk, from which the liquid and most of the fats have been removed. This type of protein is not suitable for those diagnosed with lactose intolerance or allergies (milk contains a strong allergen, beta-lactoglobulin).

Essentially, milk protein is a combination of two proteins: whey and casein. There are two forms of milk protein. The first is milk protein concentrate. It is obtained through the ultrafiltration process of whole milk, from which most carbohydrates and fats are removed. The second type is isolate (the result of even more processing) and can contain up to 85% protein. Dairy proteins are suitable for consumption on training days (after exercise) or before bed.

Proteins from meat

There is also such a thing as “crude protein”. This term used in animal husbandry refers to all nitrogenous compounds contained in feed. In addition, livestock breeders distinguish between protected (the formula of this substance is stable against the action of enzymes) and unprotected (soluble) protein. And in pharmacies there is also a medicinal version of proteins.

What are protein supplements made from?

Proteins used by bodybuilders are healthy supplements, the production of which represents a banal removal of nutrients from food. Sports nutrition may contain vegetable protein or a component of animal origin. Proteins are in no way hormones or steroids. The harm and benefits of supplements depend solely on the shelf life of the supplement and the individual characteristics of the body. By the way, recently a new additive has appeared on the sports nutrition market - the so-called heavy protein. It is based on immunoglobulin G protein (in the list of ingredients it is indicated as immunoglobulin protein isolate or serum protein isolate).

They say that this substance accelerates muscle growth even without physical activity, although many athletes, to put it mildly, are distrustful of the new product.

Suitable for weight loss or mass gain?

The benefits of protein for weight are unique. On the one hand, the need for proteins is acutely felt by overweight people. Regular protein speeds up metabolism, it is useful for obese people for burning fat, and for athletes for cutting. On the other hand, proteins are also important for an ectomorph - they help to quickly gain the weight necessary for muscle definition.

Dietary foods containing chicken, fish, soy, oat or rice protein are beneficial for overweight girls and men. But corn and other starchy protein foods are not the best choice for weight loss. But still, how does protein affect the percentage of fat in the body? The study showed that the body spends quite a lot of energy on digesting proteins (30% more than when digesting fats and carbohydrates). As a result, a high-protein diet coupled with a deficiency of carbohydrates and fats leads to weight loss. But according to scientific research, whey protein is more effective for weight loss. Soy also leads to weight loss, but more slowly. And casein protein has proven to be a better appetite suppressant than other proteins. And this is another argument in favor of why casein should be consumed in the evening.

However, not all types of protein work as a fat burner. Meat protein, on the contrary, can increase your waist circumference. That's what some studies have shown, at least. And if anyone else is wondering whether protein can help them gain weight, the answer is yes. But for this, it is important for thin people to know how to correctly calculate their own daily protein intake, as well as understand how to take protein supplements for weight gain.

Much has already been said about the benefits of protein for bodybuilders. Cottage cheese (fresh, cheesecakes or cheese casserole), poultry, fish, beef, milk - this is the diet that effectively increases muscle mass, and is also good for joints, bone tissue, and digestive organs.

Baby food instead of protein

For beginning bodybuilders, the relevant question is: “What can I replace protein with and is it possible?” Some consider baby food to be an adequate analogue of a sports supplement. In fact, the muscle fibers in athletes' bodies will not experience any benefit from infant formula. The children's product contains almost 6 times less protein than whey isolate, but is an extremely rich source of fats and carbohydrates. This means that baby food in sports is a bad help.

Which is better: a protein shake or a gainer?

Both proteins and gainers have their pros and cons. But to answer which supplement is better, you need to understand what the consumption of each of them gives the body. A gainer is an energy drink that restores reserves after intense power exercise. Protein is the “building material” for muscles. But in any case, muscles will not grow if they lack energy (glycogen) or proteins. For endurance and muscle growth, you will need either a high protein gainer, or you will have to combine protein shakes and gainers - there is no other way out.

How long does protein last?

The expiration date of the unopened product is indicated on the packaging. It can last from six months to several years. Many manufacturers advise using opened protein powder within 2 weeks, but in practice, athletes often continue to drink protein after opening the package for much longer. And in principle, the additive does not lose its properties at this time. The only danger is bacteria and moisture that can get into the powder. A prepared cocktail at room temperature retains its freshness for 3-4 hours; in the refrigerator it can last 30 minutes longer. A spoiled product changes its taste, and after eating it, an unpleasant odor appears from the mouth.

The functions of protein supplements are to provide energy and improve muscle growth. It would seem that there is nothing wrong with a child consuming a protein shake from a well-known sports nutrition manufacturer, such as Mutant, Vita or Lactomin. Meanwhile, doctors, nutritionists and many trainers are against such experiments. The child’s body is just forming, and it can obtain all the nutrients necessary for this process from food. Protein is no exception. And if you decide at what age to use sports nutrition, then, according to experts, not earlier than 23 years, when the body has completely completed the complex process of formation. Until then, a balanced diet and moderate exercise are sufficient.

What is pharmacy protein

Perhaps few people know that at the pharmacy you can buy, so to speak, a budget analogue of protein sports supplements. Pharmacists produce protein in capsules and tablets. As a rule, these drugs are a set of amino acids that are useful for the functioning of muscles, the brain, and are valuable for recovery after physical exertion. The properties of these tablets are similar to sports nutrition. The only difference is the dosage: in pharmacy protein the concentration of protein is lower than in sports supplements.

Why is protein needed in cosmetics?

Do you think the body can only get proteins from food, sports supplements or medications? You are wrong! Cream, shampoo, hair and nail care products - all these cosmetics also contain proteins. Most often, pearl proteins (have a rejuvenating effect) and silk protein (good for skin, hair, nails) are found in cosmetics. Cashmere (for split ends and brittle hair) and ginseng (rejuvenates) serve as a source of cosmetic proteins. Protein preparations for skin and joints contain a special type of protein, collagen, and hair products often contain keratin. Wheat, soy, cotton, sesame, milk and other proteins (more than 40 types) are also used in cosmetology.

Now let’s talk about what is perhaps most interesting for athletes – the most popular protein supplements on the sports nutrition market.

BSN

Syntha-6

It is a protein powder containing 22 g of protein per serving (one scoop). The protein matrix consists of whey protein concentrate, calcium caseinate, micellar casein, milk protein isolate, egg white and glutamine. In addition, it also contains C, calcium, . The product is available in 10 flavors. Dissolves in water or milk. Suitable for men and women. Does not contain, suitable for use at any time of the day.

Syntha-6 Isolate

This product from an American manufacturer is a mixture of whey and milk protein isolates. Advantages of the product: contains all the amino acids necessary for athletes. Pleasant to the taste (available in different flavors: milk chocolate, strawberry, vanilla ice cream). Easily diluted in water or milk (you will need a little more than a glass of liquid per serving). Suitable for use before and after training. You can drink between meals or instead of snacks to maintain the stability of protein synthesis in the body.

Syntrax

Nectar

The product is in the form of a protein powder intended for dilution in water, juice or milk. It is 100% whey protein isolate. One serving is 23 g of highly active and biologically valuable protein. Free of lactose, fat, carbohydrates and gluten. But the supplement contains small portions of calcium and phosphorus, as well as all the essential amino acids. Available in different flavors, including fruit. The chemical properties of the protein contained in the supplement allow you to drink the shake in the morning, before bed, or immediately after performing strength exercises with equal effectiveness.

Trophix 5.0

This is a multi-component muscle building drug. The key component of the protein matrix is ​​casein. In addition, the supplement contains milk protein concentrate, hydrolyzed gluten, whey protein concentrate, albumin, and lecithin. Additional components are calcium, magnesium, iron, phosphorus, as well as a small amount of fats and carbohydrates. One scoop of protein powder contains 20 g of the substance. The additive dissolves well in water and milk (240 ml of liquid is enough for 1 serving). The multicomponent formula makes the drug effective for athletes with different physical levels. Suitable for women.

Weider

Mega Mass

This is a carbohydrate-protein mixture from one of the leaders among sports nutrition manufacturers. The protein matrix of the supplement is represented by a combination of three components: egg white, milk (in the form of an isolate) and whey (also in the form of an isolate). The special composition of proteins provides the athlete with essential amino acids. A serving of the drug is 49 g of pure protein. The gainer is intended for dilution in low-fat milk. Suitable for use as a post-workout complex or as a replacement for one of the solid meals. Promotes rapid recovery and muscle growth. In addition to traditional shake powders, the supplement is also available in the form of carbohydrate-protein bars (Mass Mega Bar).

Premium Whey

Specially developed for athletes, the supplement formula is a mixture of protein isolates, ultrafiltered whey concentrate and glutamine. One serving of the supplement contains 25 g of pure protein. The powder dissolves in milk and water. The supplement helps overcome plateaus, is designed to improve muscle growth, increases endurance, speeds up recovery, allows you to increase the level of load, and helps to draw relief. Suitable for people of different body types and fitness levels, including those who are obese or underweight. The additive is available in different flavors.

Protein Bar

This protein bar can serve as a complete snack for people who are professionally involved in bodybuilding, as well as those on a diet. Contains a protein composition of milk protein and soy isolate. Protein bars from Weider are presented in two versions: High Protein (pure protein product) 32% Protein Bar (protein-carbohydrate supplement). Both options are available in the market in different flavors (chocolate, strawberry, banana, coconut and others). The supplement has anabolic properties, fills you with energy and increases endurance during training. Works well during the recovery period after a strength program.

Protein 80 Plus

A unique protein blend of whey protein, casein, milk and egg proteins. The bioavailability of this protein mixture is 144%. The powder contains all the amino acids important for athletes. The supplement formula is designed specifically to accelerate muscle growth and overcome the plateau phase. Suitable for people involved in bodybuilding, powerlifting, fitness and other sports. It is considered one of the best supplements on the sports nutrition market today. To prepare a serving of protein shake, 1 scoop of powder (30 g) is enough. The manufacturer advises diluting the powder in water or skim milk.

Dymatize

Elite

This protein line from Dymatize includes several products:

• Elite Whey Protein (protein matrix composed of whey protein isolate and concentrate, soy lecithin, whey peptide; 1 scoop of powder contains 25 g of protein);
• Elite Gourmet (one serving of powder contains 21 g of protein, the drug contains a full set of amino acids);
• Elite Casein (provides 24 g of casein protein per 1 serving of supplement, suitable for use in the morning, at night and between meals);
• Elite XT (a mixture of whey protein concentrate and isolate, milk protein isolate, egg albumin, casein and some other components; is one of the best options for a “slow” protein mixture).

ISO 100

This supplement from Dymatize is hydrolyzed whey protein isolate, the most effective form of protein. Whey isolate is the fastest-growing protein, making it an essential supplement for bodybuilders after strength training. Has a beneficial effect on muscles: accelerates the recovery process, promotes faster healthy muscle growth. The manufacturer promises noticeable changes in muscles after 8-12 weeks of using the supplement.

Optimum Nutrition (ON)

Whey Gold Standard

This blend of whey concentrate and protein isolate is called a premium sports supplement. A special type of protein contained in the mixture promotes rapid absorption of the supplement. Suitable for post-workout complexes, as a “snack” between meals, and also for use before bed. Goes well with water, milk and oatmeal. The manufacturer offers options for this additive in a variety of flavors.

SAN

Pure Platinum Whey

One of the most popular whey proteins on the sports nutrition market. One serving of the drug contains 25 g of pure protein. The supplement is suitable for people actively involved in strength sports, as well as following a strict diet. It is an anabolic product specifically designed for use after workouts. The presence of BCAA is useful for the synthesis of proteins in the body. In addition, the supplement has fat-burning properties, which means it is suitable for overweight people.

Ultimate Nutrition

ISO Sensation

At first glance, it looks like a traditional whey protein. But the mixture contains a unique component colostrum (also known as colostrum, produced by the mammary glands during pregnancy). This ingredient gives the protein supplement immunomodulatory properties. Another feature of the supplement is a set of amino acids that is optimal for people leading an active lifestyle. The supplement is suitable as a post-workout cocktail for bodybuilders and people involved in other sports.

Prostar

A sports nutrition supplement that is a combination of whey protein isolate and concentrate. One serving contains 25 g of “fast” protein, which makes Prostar an excellent product for a post-workout complex. Promotes successful restoration of muscle tissue, supplies the body with additional energy, and increases the level of endurance. The special texture allows the powder to dissolve almost instantly in any liquid. A wide flavor palette allows you to choose the most suitable cocktail option. But not suitable for people with allergies to soy, wheat, nuts or milk.

BPI

Whey HD

Multi-ingredient whey protein powder. Each serving provides 25 g of high-quality protein. The supplement's formula is designed to minimize all unnecessary additional ingredients in the supplement. Whey protein is the best component for muscle growth and recovery. Ideal for both men and women. The manufacturer provides the opportunity to choose the additive among different flavor options.

Best Protein

Whey protein isolate, concentrate and hydrolyzate are combined in this supplement to create one of the most effective formulas designed to restore muscle tissue. The special structure of whey protein makes it most accessible to the human body. Protein is quickly absorbed by cells. A post-workout protein shake will provide at least 24 grams of high-quality protein. And especially for gourmets, the manufacturer has developed several mouth-watering flavors and aromas of this supplement.

Power System

Professional Protein

The supplement is based on a universal 5-component protein matrix. In addition to milk protein, the mixture includes whey, soy, egg proteins and collagen hydrolysate. The universal formula of the supplement is useful for better muscle growth, faster recovery, and is also suitable as an energy drink with a rich amino acid composition. 100 grams of powder contains 80 g of pure protein. You will need 2-3 tablespoons of the supplement per serving. The product dissolves well in skim milk. This cocktail is suitable for consumption after training, as well as before bed. The manufacturer recommends taking 1-2 servings of protein drink daily.

Pure Protein

Multi Protein

This multi-ingredient mixture contains 35 g of high-quality protein per serving. The protein matrix of this product is a complex of milk and whey protein concentrates, as well as dried egg whites. This combination of protein sources made it possible to create an optimal composition of amino acids, without which healthy recovery and growth of muscle tissue is impossible. In addition, the supplement does not irritate the digestive organs and promotes detoxification of the body. To prepare a serving of protein shake, you will need 2 scoops of powder and 350 ml of water, milk or juice. The product is available in different flavors (banana, orange, chocolate, strawberry and others).

You should also pay attention to products from the following manufacturers:

• Maxler: Problend, Ultrafiltration Whey;
• MuscleMeds: Carnivor;
• Muscle Pharm: Arnold Iron Whey, Combat;
• Muscle Tech: Phase 8, Premium Gold;
• VPLab: Protein Pro, Protein Bar, High Protein Bar;
• Inner Armour: Whey Protein Isolate;
• Performance: Pure Whey Pro;
• Syntrax: Matrix 5.0;
• Cult: Whey Protein 80;
• Twinlab: Whey Protein Fuel.

Although the range of protein supplements is much wider. Here are some more famous products on the market:

• ART Modern scientific technologies (XXI Power);
• KFD Nutrition (WPC 80, Premium WPS);
• Rule 1 (R1 Protein);
• Nutricia (Nutridrink);
• Mutant (Mutant Whey, Mutant Pro);
• Muscular Development (MD) (MD Whey);
• Lactoprot (Lactomin 80);
• Arla (Lacprodan 80);
• Scitec Nutrition (Isolate, Whey Protein Prof);
• BioTech (Iso Whey Zero);
• FitMiss(Delight);
• Sportpit (Athlete);
• Fortogen (Ultra 80);
• KSB (KSB-55, KSB-80);
• Triav (Goliath 80, Gladiator);
• Atlet Power;
• 4UZE (PureProtein, Protein Matrix);
• Vansiton (WAY-80, Ultra PRO, For cocktails);
• Tekhmolprom (KSB Gadyach 65%);
• Evalar (SportExpert, SportExpert Protein Mix);
• Amway (Nutrilite Protein Powder);
• aTech (Whey Protein);
• CyberMass (Whey Protein);
• Dominant Nutrition (Whey Protein);
• Energy Diet (Energy Diet);
• Energy Pro (5 Protein Matrix, Whey Protein for Women, Whey Protein for Men, Multiprotein);
• GeneticLab Nutrition (Whey Pro);
• Herbalife (Formula 3, Formula 1);
• Ironman (F80, Whey protein);
• Junior Athlete (Protein No. 1, Protein No. 2);
• King Protein (Whey Protein, Whey Isolate, Casein Protein, Multi Protein);
• Milkiland (WPC 80);
• MyProtein (Impact Whey Protein);
• Olimp (Pro Whey Shake, Provit 80, Natural Whey Protein Concentrate, Pure Whey Isolate, Sojavit 85, Egg Protein, ProLong Protein);
• OstroVit (WPC 80, Micellar Casein);
• Power Pro (Whey Protein Power Pro, Femine Power Pro, ProBio Whey Protein, Protein Power MIX, Crea Pro Power);
• QNT (Metapure Zero Carb);
• R-line (Whey);
• RPS Nutrition (Whey Protein Blend);
• Sporting (Whey Protein).

No bodybuilder should be deficient in protein.

Protein supplements are usually selected based on biological value. Milk and eggs should form the basis of your protein diet, but you also shouldn't skip meat, whey or plant proteins. Each of these varieties has its own advantages. And the easiest way to get these substances is to take protein sports supplements.

updated: