Which protein is best for gaining muscle mass?

The amount of protein that a person should receive from food, subject to regular exercise, is 1.4 g per kilogram of weight. Professional athletes and people who engage in heavy physical labor should increase this volume by another one and a half times. This may seem strange to many, but protein foods contribute to both weight loss and at the same time building muscle mass. Therefore, both those people who want to get rid of extra pounds and those who go to workouts just to “pump up” will benefit from protein shakes. We will tell you in detail how to prepare them in our article.

What's on the label?

When choosing sports nutrition, you need to familiarize yourself with its composition. The main focus should be on protein. The label indicates its type, percentage ratio to other ingredients, amount of carbohydrates and fats. Cartinine, glutamine and vitamins are minor ingredients.

Before giving preference to one type of sports nutrition, you need to carefully study its composition.

What is the best protein for a beginner?

In fact, the protein scheme is the same everywhere and is equal for athletes of all fitness levels. Every day the body needs two types of proteins - those that are absorbed instantly, and those that are absorbed over several hours. Among the variety of protein types, whey and casein are considered the best according to these criteria.

Whey Protein

Extracted from raw milk, whey is the most common form of protein powder. During the production of cheese from milk, elements are added that allow the separation of raw milk. Approximately 20% of the total mass of raw cow's milk is whey protein, which is separated during separation, pasteurized and converted into powder form. For whey protein filtration, microfiltration and ion exchange method are the main methods.

Three-phase milk purification technology to obtain whey protein

Why is it needed?

Whey protein is an ideal, quickly digestible source of complete protein. Ideal for filling the body with amino acids in a short time, for example early in the morning or immediately after training.

Advantages

Whey protein is rich in branched chain amino acids (BCAAs) - leucine, valine and isoleucine, which play a key role in the production of muscle protein (i.e. muscles).
Very high biological value
Typically has a rich, creamy flavor

Flaws

People with a dairy allergy or other lactose intolerance may have some difficulty digesting whey protein, so it may not be an ideal source of protein for these people. Adding digestive enzymes to your protein shaker can help with this.
Most of its forms are absorbed within one hour of consumption, making it not the best food for maintaining satiety or providing a continuous supply of amino acids to the body.

Types of Whey Protein

Whey protein concentrate: contains from 70% to 80% protein, as well as substances such as immunoglobulins, lactoferrin, conjugated linoleic acid, lactose, bioactive lipids, minerals. So, while whey concentrates contain less protein per gram than isolates, they contain many other health and immune-boosting components that shouldn't be overlooked.

Whey Protein Isolate: The purest, most filtered form of whey protein, containing 90% to 95% protein. Very low in fat and also typically contains only trace amounts of lactose.

Whey Protein Hydrolyzate: This form is made to look like whey from the intact protein residues when they are broken down into smaller peptides by separation. They are absorbed and digested a little faster than isolate. Hydrolyzed whey has a more bitter taste compared to other types of whey protein.

New Zealand whey protein: considered by many to be at the very top of the rankings, it is of the highest quality due to special processing and extraction. New Zealand dairy farms are renowned for adhering to the world's strictest quality standards, guaranteed to be free of antibiotics, hormones and chemical preservatives. In addition, all cows must eat fresh grass.

New Zealand whey protein has the highest biological value because it contains all essential amino acids in sufficient quantities

Micellar Whey: A unique form of protein that releases slowly into the body. It has all the benefits of whey protein (all the amino acids) plus the benefit of slow release protein. This makes it ideal for consumption in the evening before bed.

Vegetarian protein

A plant-based protein that has been gaining popularity lately. The composition is entirely based on plant-based protein. Appeared as an alternative to whey protein. Although most plant proteins are considered “incomplete” (lacking key amino acids), if you combine them all into one mixture, you can create a complete protein powder, which is what many protein companies do.

Why is it needed?

This product is made for those who practice vegetarianism or for those who suffer from lactose intolerance (or allergies of any kind to dairy products).

Advantages

Consumers of vegetarian protein report that it is less taxing on the digestive tract than dairy (whey) or other protein sources (egg or meat).
Facilitates a vegetarian diet with a full range of proteins

Flaws

Not everyone likes the vegetarian taste of such proteins.
Mixability is an issue for some brands and isolate quality is not always possible
Average biological value compared to whey protein

Meat protein

For the true carnivore, there is also meat protein powder, which is another alternative for those intolerant to dairy products, and also has a complete set of amino acids, no different in composition from a freshly cooked juicy steak.

Some consumers are confident that this type of protein is more conducive to building muscle mass than plant or milk proteins.

Why is it needed?

Ideal for those on a paleo diet or those with dairy allergies looking for a worthy replacement for dairy proteins. Typically used as a time-release product to help build muscle and speed recovery after strength training and other fitness activities.

Advantages

Promotes long-lasting feelings of fullness compared to whey protein
Helps you get all the benefits of beef protein without cooking the meat

Flaws

Has a unique taste, coffee-like or caramel-like, which may be off-putting for people who have been consuming whey protein.
Some brands don't mix as easily as whey protein

Egg protein

Another good lactose-free product is egg white protein powder. Egg whites are a complete, self-sufficient product containing all essential amino acids. Well accepted by most diets. It is also low in calories, free of fat, and provides moderate digestion rates.

Why is it needed?

Egg protein is best consumed in the morning or evening, when you want to ensure the longest possible supply of amino acids to your muscles. Those who are lactose intolerant or don't like the taste of vegetarian or meat proteins may discover that egg protein is an excellent alternative to whey.

Advantages

Easy to mix
No fat and low calories
Contains vitamins A.B, D and E

Flaws

May not be the best protein to consume post-workout due to slow amino acid absorption
There is a potential risk of salmonella contamination if preparation standards are not followed

Casein or calcium caseinate

A similar protein to whey, casein is also extracted from milk when making cheese. If 20% of fresh cow's milk is whey, then the remaining 80% is casein. Casein is extracted in a similar manner to whey. It is then converted into powder through drying. It is a very slowly digestible protein that, when mixed with liquid, forms tiny clusters called micelles.

Calcium caseinate is extracted from casein and is considered by many to be interchangeable with other proteins.

Casein is a complex protein formed during the curdling of milk.

Why is it needed?

Casein is an excellent choice when slow digestion of protein is needed, such as before bed. It provides a constant flow of amino acids to your muscles while you sleep.

Advantages

Great taste with a thick creamy texture
Slower digestion of protein helps keep those on a diet feeling fuller longer
It is known to have anti-catabolic effects when consumed – maintaining nitrogen muscle balance.

Flaws

Casein has a slightly higher amount of lactose, which can cause digestive problems for people with dairy allergies
Lacks anabolic effect compared to whey protein due to low BCAA content

Soy protein

Soy protein is by no means new to the protein powder group. Typically contains up to 90% pure protein. In the world of plant proteins, it is considered a heavyweight because only it has a complete set of amino acids.

Why is it needed?

Great for people who are lactose intolerant and those on a vegetarian diet.

Advantages

Soy is a complete protein and contains all essential amino acids

Flaws

Contains phytoestrogens and thus can provoke various undesirable reactions in addicted people.

I hope that this article will help you choose the right protein for novice consumers and avoid unnecessary mistakes. Think carefully about choosing a protein based on your goals, specific needs and lifestyle. If you have any doubts, consult a fitness instructor or nutritionist about which powder to choose.

If you are seriously planning to play sports, you should immediately think about purchasing sports nutrition. And first of all, it is very important to stock up on protein mixtures. But which protein is best for beginner athletes and how to choose it correctly?

Contraindications

Protein is not recommended for people with chronic or acute liver or kidney diseases.

Those who suffer from gastrointestinal pathology should consult a doctor before starting to take protein. Also, people with individual intolerance to the components should not use protein supplements.

The effects of taking protein supplements during pregnancy have not yet been well researched, but many experts advise playing it safe and stopping. There are no gender-based contraindications for consuming protein.

Harm to health:

Digestive disorder. Most often observed when consuming insufficiently purified whey concentrate, which contains large amounts of lactose. As a result, the digestive enzyme lactase is depleted, which is manifested by symptoms of lactose intolerance: abdominal pain, flatulence, diarrhea. Adding digestive enzymes to the protein may offset this unpleasant side effect.
Allergic reactions. Can be caused by almost any type of protein. The occurrence of such a reaction indicates the need to replace the type of protein or completely stop using it. Whey protein is the most dangerous in this regard. The most hypoallergenic are plant proteins - rice, peas, soy.

Rules for taking protein for beginners

There are a huge number of supplements on the sports nutrition market. Understanding them is sometimes difficult even for a professional athlete, let alone for beginners. But in fact, there are only 6 simple rules on which protein to choose for beginners:

Buy supplements only from trusted specialized markets and online stores.
You should purchase mixtures from well-known manufacturers - sports nutrition brands, without saving. By buying goods at the cheapest price, of unknown production, you risk your health.
Read the composition carefully. Proteins often contain a huge number of other components in addition to protein. If you don't need them, choose another mixture. The main thing is that along with this product and food, your body receives at least 2 g of protein per kg of body weight per day.
It is very important to know which protein to buy for a beginner, depending on his training goals. If you are doing standard training, losing excess weight, or cutting, it is best to take protein isolates. When gaining weight, if you need to add calories, use concentrates.
Before purchasing, you must consult with a trainer and undergo a medical examination for intolerance to individual components. For example, many athletes cannot take lactose, which is included in whey concentrates, or are allergic to eggs, soy, beans, and so on.
In addition to the “daytime” product, you also need to buy a slow protein - casein, to take at night in order to prevent catabolic muscle destruction and protein starvation during sleep.

How to take protein: rules for beginners

In order for whey protein to have a successful effect on muscle gain, it is important to take it not only in sufficient quantities, but also according to basic rules and regulations. Otherwise, it is better to spend your money on improving your basic diet - it will be more effective.
Drink protein before your workout. To increase the energy of strength training and provide muscle nutrition, you need to drink half a serving of whey protein 30-40 minutes before training (about 12-17 g of protein), then a serving immediately after its end (about another 20-30 g).
Mix protein with juice. If your goal is to gain muscle mass quickly, add juice, which is a source of simple carbohydrates, to your post-workout protein shake rather than water.

In addition to fast carbohydrates, juice contains a large amount of vitamins, minerals and microelements
Follow your protein intake regimen. There is no need to wait for instant muscle growth - taking whey protein will show effectiveness only after 3-4 weeks. During this time, it is important to accustom yourself to consuming protein before and after training, as well as during long breaks between meals.
Use enhancing additives. Adding 3-5 g of creatine, special digestive enzymes, or even some herbs to a protein shake can increase its effectiveness by increasing the percentage of digestibility.
Study the composition of the protein. Cheap isolate is most often a mixture of low quality protein and questionable additives that make the protein “acceptable” for consumption - flavorings, sweeteners, defoamers and thickeners.
Take isolate with food. Instead of taking casein (“slow” protein) at night, which costs twice as much as regular isolate, you can simply drink a serving of whey protein before dinner - it will mix with the food in your stomach, which will physically prolong its absorption time.
Follow a sports diet. Protein is only a supplement and not a substitute for regular food. If your diet does not contain enough calories and nutrients, no (even the most expensive) sports nutrition will be able to affect the growth of muscle mass.

Cocktail based on egg whites

Almost 35 g of protein is contained in the protein shake prepared according to the following recipe. It is prepared on the basis of egg whites with the addition of yolk, cottage cheese and banana. If you drink this cocktail immediately after training, you can recover your muscles faster. In addition, as you know, the protein contained in eggs is absorbed faster, which means that such a cocktail after training will bring maximum benefits to the body.

To prepare an egg cocktail, you need to beat 1 raw egg and 5 whites, cottage cheese (50 g), banana and 100 ml of water in a blender bowl. The resulting drink should be drunk immediately after preparation. Since raw eggs are used for the cocktail, care must be taken to thoroughly treat them with soda before use.

Most Frequently Asked Questions

Do beginners need protein?

Undoubtedly. Moreover, all athletes need protein, regardless of their age, physical performance and goal. Its basis is protein - the building material for muscles. In principle, there is no person in the world who does not need to replenish this substance daily from food or supplements, since it is vital for everyone. Only ordinary people require it in smaller quantities than athletes who constantly consume it, so they can get it in abundance from a standard diet.

In addition to also very important, but less significant side functions, such as regulating metabolism and improving cognitive functions, protein is a primary assistant and material for muscle growth, development, and recovery. If there is not enough protein in the body, a catabolic reaction occurs.

Which protein is best for beginners when losing weight?

To choose a protein for novice athletes who want to lose weight, you should first of all pay attention to the instructions for the supplement and purchase one that contains a minimum amount of fats/carbohydrates, but at the same time, its components should not be allergens for the athlete.

Isolates and hydrolysates of animal proteins - whey and egg - are rightfully considered the best in terms of BAC and minimized calorie content. Slightly worse in properties, but indispensable for vegetarians are soy sports nutrition products.

Casein at night should not be neglected either. It will prevent protein hunger for 8 hours, thanks to which you will not only avoid catabolism, but you will also feel full all this time, without waking up for harmful trips to the refrigerator during this period. It’s perfect during the day if you can’t have a healthy snack in time to avoid eating high-calorie fast food.

When can you start drinking protein to gain weight?

Beginners should drink protein for muscle growth immediately after a thorough examination for the presence of diseases associated with lack of weight and calculation of an increase in daily caloric intake.

How much and how to take proteins for beginners correctly?

The normal dosage is standard - for every kg of body weight, protein is required per day:
Girls and teenagers - 1.5 grams
Regular athletes - 2 grams
For security forces and those who engage in increased physical activity - up to 3 grams per day.

But protein from this amount should account for no more than half of the norm, since the basis of protein consumption should be in the form of regular food - dairy products, fish, meat, eggs, cereals. Under no circumstances should the standard menu be ignored.

As for the time of intake, this is the serving of protein:

In the morning, 30 minutes after waking up
Half an hour before training (or a portion of amino acids) and half an hour after
Before bed (necessarily slow protein)

Night cocktail for weight loss.

Combine honey, cottage cheese, add bananas broken into pieces, and any nuts to your taste. Grind the mass into a homogeneous puree. If the cottage cheese is liquid, you can take g. Dilute the cocktail with whole milk of any fat content, beat for another minute.

Fresh or frozen strawberries - g Milk - g Cottage cheese - g Honey to taste. Combine washed, leaf-cleaned strawberries with cottage cheese, add honey to taste, and puree in a blender to obtain a homogeneous puree.

Orange juice - ml Honey - 1 tbsp.

Lemon - 0.5 pcs. Place sour cream, honey in a blender bowl, add raw egg white, squeeze the juice from one half of a lemon.

Stir with a blender until smooth. Dilute the cocktail with fresh orange juice. Pour the drink into a glass. Add chopped nuts or mint leaves to taste.

Kefir or natural yogurt - ml Fresh ginger - 5 g Protein cinnamon - 0.3 tsp High-protein mixtures included in sports nutrition can be taken without fear of a significant increase in dietary calories and the risk of fat deposits.

In addition, they also contribute to an effective night from catabolism, which is especially acute during a period of prolonged absence of amino replenishment.

In the morning and after training, it is urgent to satisfy protein hunger, and during this period, it is best to drink mixtures with fast proteins that are absorbed in minutes.

Advice!

For the night, protein products are suitable for how to treat muscle injury - casein, soy, complex.

In addition to the undoubted benefit in long-term protection of muscles from catabolism, slow supplements also reduce appetite, as they promote a feeling of fullness due to prolonged absorption in the gastrointestinal tract.

For a cocktail at night for weight loss, it is simply irreplaceable - the stomach, feeling full, does not require an immediate trip to the refrigerator for a harmful late-night snack.

Use slow protein at night when cutting, working on relief, mass, during aerobic and strength training. If you choose among types of proteins, then the best option before bed is to take a casein supplement, either in a separate preparation or in a multicomponent one.

An alternative to store-bought ones can be homemade cocktails prepared with your own hands. People who exercise may have difficulty gaining weight.

Most often this happens due to poor nutrition, which is not able to provide the body with a sufficient amount of microelements.

Modern living conditions dictate many conditions and therefore you need to take advantage of the opportunity to prepare a protein shake at home. Proper weight gain will only occur if calories are supplied in portions and gradually.

Attention!

A protein shake is a great snack that can satisfy your hunger for hours. The ingredients that make up the cocktail are the most accessible and familiar to humans, but they have the property of having a beneficial effect on the digestive system.

So, you can easily use weight loss, sour cream, yogurt, eggs, fruits and juices. Protein shakes for weight loss are effectively used in dietetics. This is because the protein composition of the drink prevents fat deposits and promotes the construction of muscle mass. But don’t worry that after drinking such a cocktail you will immediately grow in volume.

In order for muscles to grow, they need active physical activity. Simply drinking protein shakes promotes smooth weight loss, namely:

When can beginners start taking protein?

For the first six months, and this is the minimum period, every novice bodybuilder can easily do without sports nutrition products. That is, without gainer, protein and similar additives.

The need for them arises after 6-9 months. And without this additional feeding of the body with proteins and carbohydrates, it is impossible to train with dedication. Over time, this need increases.

But in any case, the dose of sports nutrition for beginners should be less than for experienced athletes. Sometimes it can be 2-3 times less. Over time, of course, the dose of the product needs to be increased, reaching the dose recommended by the manufacturer.

Typically, the full volume of the taken dose of sports nutrition is achieved after 9-12 months of training.

Is protein harmful for beginners?

Of course, the words sports nutrition usually mean only protein, but it also includes gainer and amino acids. Experts believe that the horror story about the dangers of protein is exaggerated much more than it actually is.

In fact, the technologies for producing sports nutrition such as protein are a copy of the production of baby food. Protein is just a protein concentrate. If it is in its pure form, that is, of a higher purity, it is called isolate. And the concentrate is not so purified, that is, it contains fat and carbohydrates. Of course, isolate is much better.

Also, we often hear about the dangers of protein for the liver. But this is not entirely true. It is not the protein that is dangerous, but its excess. Just as dangerous as eating a lot of eggs a day. A large dose of protein, that is, its excess, is always dangerous. But consuming the product in reduced doses will even be beneficial, as it will allow you to overcome increasing stress at the beginning of your career.

The benefits and harms of protein

Consumption of protein mixtures has a positive effect on:

Muscle growth. During the process of absorption in the body, the supplement is broken down into amino acids, which act as building materials for the formation of proteins necessary for muscle tissue.
Fat burning. According to research, a protein diet can not only maintain lean muscle mass, but also provide significant fat loss.
Acceleration of metabolism. Protein foods and fiber require more energy to break down. According to the recommendations of nutritionists, for maximum effect, protein should make up 30% of the diet.
Muscle recovery after exercise. During training, the protein structure is destroyed. Nutrition in the form of amino acids allows you to replenish your energy supply.

Plus, protein shakes are easy to make and don't have to worry about expiration dates like you would with protein-rich dairy products. Another advantage is accurate calculations of the BZHU content. In addition, unlike food of animal origin rich in essential substances, the mixture does not contain excess fat.

Proteins are of natural origin and therefore do not cause any harm to the body. On the contrary, their use may improve kidney health and reduce the risk of developing hypertension. The element is obtained from milk, eggs, soy, rice, meat and seafood. Coming directly from such food, protein cannot be fully absorbed. In essence, protein is just a useful concentrated product for those who want to have a beautiful, pumped up body, but the effect depends on the choice of a specific type.

Protein Cooking for Beginners

The most common mistake among beginners is deliberately exceeding the recommended dose of concentrated protein in a single dose.

You should always remember that an increase in the recommended dosages in sports nutrition causes a deterioration in well-being, disruption of digestive processes, and not a rapid increase in body weight and muscle volume.

The most common and proven method is to take no more than 30 g of protein at a time. To dilute protein use:

boiled water
juice
milk

It is better to make a protein shake for beginners based on milk. If your body responds well to milk, the protein shake will be enhanced with many of the bioactives and taste better. Regarding milk, it is also worth noting that you need to choose high-quality milk for a protein shake, preferably natural. For those athletes who control their own weight gain, skim milk is suitable.

Nighttime weight loss cocktail. Drinks for weight loss

Fat-burning cocktails for weight loss are a godsend for those who want to lose excess weight. They quench thirst and hunger, improve the functioning of the body due to the beneficial properties of the components, speed up metabolism, cleanse toxins, etc. Recently, many recipes have appeared for teas, cocktails, decoctions, infusions, drainages and other drinks that actively burn fat, adding energy for physical activity.

Teas for weight loss

There are a large number of varieties of teas for weight loss with a pleasant taste and aroma. Drinks prepared at home do not contain chemicals, so they do not harm the body, as can be the case with store-bought teas. By brewing it yourself, you will receive a remedy for the fight against excess weight, strengthening the immune system, hair, and nails. After drinking tea, your skin looks better and you become more active.

The most famous tea for weight loss is ginger drink, which burns fat cells. The recipe is simple:

Peel the fresh ginger root and then cut into small slices.
Pour boiling water over 10 g of crushed plant root.
Simmer the drink over low heat for 5-10 minutes.
For taste, add a slice of lemon.
Drink on an empty stomach once a day.

Another fat-burning tea is sea buckthorn drink with the addition of ginger. B vitamins strengthen the muscle system and normalize metabolism. The recipe is:

Grind ginger root (2 cm) in a mortar.
Crush 100 g of sea buckthorn to a porridge.
Add sea buckthorn and ginger to a mug or glass, pouring 600 ml of boiled water over the ingredients.
Let the tea brew for 10 minutes.
Add 1-2 tbsp honey, 1 tsp ground cinnamon.

Sports cocktails

Losing weight with sports drinks can be of two types: based on protein shakes and fat-burning supplements:

Protein shakes contain protein products (milk powder, egg whites, protein in the form of concentrate, isolate, hydrolyzate). Liquid (water or skim milk) and some fat (usually flaxseeds or oil) are added to the ingredients. For taste, you can chop berries and vegetables. Combining protein drinks with strength training will help not only lose weight, but also gain muscle mass and tone your body.
Fat-burning cocktails with additives (taurine, guarana, ginseng) add energy. During aerobic exercise, fat cells are burned faster. Dietary supplements and herbal substances are added to water or juices, making this drink a real fat burner.

Protein intake time

After finishing your workout, it’s time to drink a protein shake. If the athlete is a beginner and has not yet learned to distribute the workout routine and protein intake, then in this case it is necessary to drink a protein shake strictly by the hour. If an athlete is already experienced, then even without taking into account time he knows how to distribute protein intake throughout the day.

Experienced athletes know when it’s best to drink protein without keeping track of time.

For example, at the end of your workout you need to drink one or two servings of a protein shake based on your body weight, that is, approximately 20-40 g of protein, however, the time “post-workout” means an hour and a half, no later. In the morning, you need to take something with carbohydrates, since most of the protein should enter the body before lunch. If there are no workouts on a certain day, then you shouldn’t give up protein.

It is necessary during lunch (before or after it does not matter) to consume a glass of protein. In addition, it is recommended to use a protein shake as a menu for dinner, because more protein is needed at night. You also need to take into account how quickly proteins are absorbed. Before bed, it is recommended to consume proteins that are slowly absorbed, and vice versa for breakfast.

Protein shake dosage for beginners

It is often recommended that you get about a quarter of your total nutrient intake from supplements. But if you need 2.5 g (no more than 3 g) of protein per kilogram of weight, you can increase your protein intake. Although the instructions say that you should take no more than the norm at a time, you can take more, because everything depends individually on the body. One will have time to assimilate it, but the other will not.

It is worth paying attention that the kidneys may be damaged, so you need to drink the required amount of fluid.

You can dissolve protein in almost any liquid, be it juice or just water. It is important to know what exactly is needed: a pure protein drink, a protein-carbohydrate shake, or a meal replacement. It must be remembered that if you dissolve protein in milk or juice, this sometimes causes intestinal irritation in those people whose organ is not healthy.

What does a protein shake consist of?

The main components of a protein shake are protein and carbohydrates; the other components can be anything. Manufacturers are increasingly focusing on innovation rather than actual effect. Therefore, many protein preparations contain too many additional substances, especially vitamin B. However, the body obtains these useful substances from the usual diet.

The biological value of protein can be increased with the help of missing amino acids. Often, the additional components of expensive protein drugs do not have any benefit in the amount described in the instructions. And the effect of them is not even explained in what way it should manifest itself.

What is protein and why is it needed?

Protein or protein is one of the substances necessary for the human body that we get from food.
Protein consists of amino acids connected in a polymer chain. Some of them the human body can synthesize on its own, some can only be absorbed from food. Proteins perform many different functions in the body, including construction. It is amino acids that make up muscle cells. This is why it is so important to consume enough protein when exercising and building muscle. To understand which protein is the best for gaining muscle mass, let's look at the most popular types of protein and their differences.

Protein quality for protein shake

Everyone knows that an important component of proteins is amino acid substances, or rather, correctly selected substances for the functioning of the body. An important requirement for protein is the “ideal” protein according to FAO/WHO. The components contained in it are the average necessary for the body.

Contents in 1 gram: isoleucine – 40 mg, leucine – 70 mg, lysine – 55 mg, methionine and cystine – together 35 mg, phenylalanine and tyrosine – only 60 mg. However, for athletes the most suitable composition is different from the composition for the average person, but there are no exact values and have not yet been fully researched. It is believed that protein, which is almost the same as mother’s milk, is necessary for the growth of the body.

The conclusion is that the “ideal” protein according to FAO/WHO is necessary for the body to support the required amount of protein, but an increase in this amount will not occur, even after training. When it comes to food sources, whey is far superior to soy. But the composition of the whey needs to be slightly changed by adding some amino acids, etc.

Soy, whey and egg white are the most popular protein ingredients.

Recently, almost nothing has changed for the production of protein, soybeans, whey, egg whites and casein remain. Meat proteins were also used, but production did not achieve sufficient results. Now they are trying to transform production using these proteins. There was wheat protein, but it contains too little lysine. There are many more proteins, but they contain rather exotic components. I wonder why they still don’t make proteins from easily digestible fish protein.

Methods for obtaining proteins currently make it possible to obtain a high level of product purification. Today, ultra- and microfiltration can be used almost at home. Therefore, poorly purified protein is now a rarity. However, poorly cleaned ones are often found. Therefore, it is necessary to choose products that do not contain impurities (sodium, lactose, carbohydrates from soy and others).

The digestibility of proteins depends on both the amino acid components and the source. Whey protein is considered the fastest digestible protein. This protein is quickly and completely digestible within 2-3 hours. Casein is considered the opposite of whey, but soy is still digested even more slowly. However, not rapid gradual assimilation is more uniform.

Vegetarian foods for butt enlargement

Following the rules of a vegetarian diet does not become an obstacle to acquiring a beautiful figure and rounded buttocks. To increase muscle mass, you can eat the following foods:

almonds and other nuts;
hemp seeds;
chia seeds;
brown rice and beans;
quinoa;
pace.

Avocado is an excellent source of protein in a vegetarian menu. The monosaturated fats it contains will help enlarge your buttocks and lower blood cholesterol, while the fiber and amino acids will help you build muscle without the risk of increasing your overall body weight.

Protein shake flavor

Naturally, everyone’s tastes are different, but most prefer a protein shake with vanilla and chocolate flavors, but berry ones often have a strong taste of chemicals. This is already clear to everyone, since berry and fruit flavors are almost always chemical. But everyone’s favorite chocolate and vanilla are used in many industries as natural flavorings.

Vanilla and chocolate flavors of protein shakes are considered the most natural

Some people need sweeteners, others don’t, but it is recommended to stop your choice exclusively with aspartame rather than other toxic sweet additives. However, it does not have any side effects, good or bad. In general, it is best to choose one without flavoring and mix it yourself with natural ingredients. If the protein is bitter, then perhaps the protein has begun to decompose and you can no longer drink it.

Blueberry smoothie with yogurt

This cocktail can be called not protein, but carbohydrate. The explanation is very simple: the content of proteins, like fats, is low, and there are as many as 60 g of carbohydrates. Its use is recommended for athletes to restore energy reserves after physical exercise.

A homemade post-workout cocktail is very simple and quick to prepare:

60 g of dry Hercules oatmeal is poured into the blender bowl.
Next, add a peeled banana and 60 g of frozen blueberries. You can also use fresh berries, but frozen ones make the cocktail more refreshing.
At the very end, oatmeal and fruit are filled with natural yogurt with a low fat content and no additives. In total you will need about 300 or 400 g of this fermented milk product. You can add less yogurt, then the drink will be more like a smoothie than a cocktail.

Which brand of protein is better?

Now comes the most important question for all bodybuilders: which brand of protein is the best? Let's look at complex proteins first. Their rating is as follows:

Syntha-6 from BSN leads in all respects. It is ideal both in terms of price/quality ratio and in its composition. By the way, NitroCore 24 from Optimum Nutrition has a similar composition and acceptable quality. It contains dietary fiber and enzymes, which is very important for better protein absorption.
Matrix from Syntrax and Protein 80 Plus from Weider are good products both in price and quality. We approve! Elite Fusion 7 from Dymatize is a very high quality complex, but it is difficult to find on the Russian market.
Elite 12 HourProtein from Dymatize is an “economy” option that is affordable, tastes good, and is instant. The best option for severe cost savings! By the way, Elite Gourmet Protein from Dymatize is another good budget option.
Probolic-SR from MHP is one of the best complexes in all respects, except for two points: the scary price and soy protein. That is why this complex protein fell to last place in our ranking.

When thinking about which protein is best to choose, always turn first to the source of knowledge - your trainer, an expert or a useful resource, for example, our website - bodymaster.ru. Which brand of protein is the best is something everyone decides for themselves, weighing their capabilities and goals. However, the fact remains: protein is truly an indispensable product both for those who want to pump up and for those who want to lose weight. It’s best to take this powerful protein immediately after bulking or toning workouts—after all, this is when your muscles need recovery and extra energy!

Is protein dangerous for girls?

No, the protein is absolutely safe for men, women, and teenagers. Another question is whether girls who have been training for less than six months need a protein shake. Typically, such athletes have enough protein, which comes from food. If you start taking protein in the very first days of light training, your body may simply not absorb it. If we are talking about high-impact exercise, and the diet definitely does not cover the required amount of protein, then taking protein is quite reasonable.

You need to introduce additional protein into your diet carefully, gradually increasing the dosage and listening to your body. It happens that some protein causes heaviness in the stomach or increased gas formation. Then you should think about changing the brand.

The role of proteins for girls

Protein plays the most important role for the female body.

Stabilization of a woman's hormonal levels.
Activation of the body's defenses.
Additional nutrients and minerals.
Improves absorption of food.
Muscle growth.

Girls who have set themselves the goal of losing weight

For girls losing weight, protein will be a great help. You can replace one of your meals with a protein shake. This could be breakfast, dinner or a post-workout snack. But it’s still better to decide in advance which meal of food you decide to remove.

The powder is usually dissolved in any liquid: water, juice, dairy product. Shake with a shaker or blender so that there are no lumps left. A homogeneous mass is easier and more enjoyable to drink.

The taste of a cocktail for beginner athletes

Beginners will be pleasantly surprised by the tastes of modern protein drinks. Manufacturers have learned to make tasty and enjoyable cocktails. The most popular are vanilla and chocolate. Berry taste most often has an unnatural, chemical aftertaste. No sweeteners are needed in protein shakes.

If you suddenly feel a bitter taste when consuming it, then this is a dangerous sign.

The fact is that protein gives a bitter taste when it begins to decompose. Or these are simply not entirely competent supplements; they can also negatively affect the body.

Protein Myths

Large amounts of protein are harmful to the kidneys

Taking protein negatively affects the functioning of the kidneys, provided that a single intake of protein exceeds 40g. In this case, the kidneys begin to intensively remove excess protein from the body, since our body absorbs about 40g at a time. protein, excess is excreted.

Also, if you have kidney disease, taking an increased dose of protein will negatively affect their work, in other cases the protein is not dangerous and harmless, it is found in meat, dairy products, soy, it’s just that the protein concentration is higher in protein.

By taking protein, your body will become very muscular.

Don’t worry, the female body contains the level of the growth hormone testosterone much lower than men, the protein will make the muscles denser, help strengthen the ligaments and tendons (of course, subject to training), but will not make you a mutant and masculine.

In order to gain muscle, you need to work with heavy weights, take additional other nutritional supplements and one meal of protein will not spoil your femininity. With the help of foods with a high protein content, they lose weight, as the proportion of fast carbohydrate intake decreases. And remember, the calories the body receives from protein are not stored as fat.

Protein is bad for bones

There is a small amount of truth in this, increased protein intake reduces the amount of calcium in the bones, but only to a small extent, this is more than compensated for by taking dairy products or special calcium supplements. But this does not mean that taking protein the bones will become brittle and weak, this is a fiction.