Protein is a sports supplement made from various protein sources. In the human body, it breaks down to amino acids – the “building blocks” of which muscles are composed. The principle of action of all proteins is the same, only the subtleties differ: the source of the protein, the degree of assimilation in the digestive tract, the rate of entry into the bloodstream and the time spent in the blood.
Professional athletes select protein based on these characteristics. But beginners often have their eyes wide open: whey, casein, soy, hydrolyzate, isolate. Let’s figure out what all this means and how to choose the right food supplement.
Why you need protein
Protein contains proteins that are the backbone of muscles. They form the volume and relief of muscle tissue. Usually, a person gets proteins from everyday food: meat, eggs, milk, fish, legumes. To gain muscle mass, the amount of protein should be 2-2.5 grams per kilogram of body weight. It turns out that a person weighing 70 kg should eat 1 kg of boiled chicken or drink 4 liters of milk per day.
Such a menu hits the wallet and nerves: monotonous food quickly gets boring. In this situation, trainers recommend adding protein to the diet. It contains a concentrated protein blend that replaces several meals a day.
What are the types of proteins
The protein digestibility and the duration of the supplement’s effect depend on the product that is the source of protein. This determines the time and frequency of reception. Let’s take a look at the main types of proteins to understand which supplement to choose.
Whey Protein source
Whey protein is produced from the globular proteins of milk whey. What are the advantages.
Whey protein is quickly digestible and mixes easily with other components (creatine, proteins of other origin). The amino acid composition of whey proteins maximally coincides with the structure of human muscles.
For what purposes are they used. Whey protein is used to gain muscle mass, lose weight, improve endurance and dryness.
How to use. This sports supplement is a fast-digesting protein. Therefore, it is best to take it immediately after sleep, and also before and after training. A single dose of 25-40 g.
Casein Protein source
Casein is one of the proteins in milk. In the stomach, it turns into a clot, which slowly breaks down and gradually releases amino acids into the blood.
Benefits. Casein protein maintains peak amino acid concentrations for 4-6 hours. These amino acids are easily absorbed by the muscles and are not taken up by the adipose tissue.
For what purposes are they used. Casein protein is most commonly used for weight loss and drying purposes. Research has shown that it helps maximize fat burning while simultaneously gaining muscle mass.
How to use. Taking casein before and after training is pointless – at this time the muscles need “fast” proteins. Therefore, casein supplements are recommended to drink in the morning and evening in portions of 40-50 g.
Lactic Protein source.
Milk protein contains whey and casein proteins. Usually their ratio in the mixture is 20% and 80%, respectively.
Benefits. Milk protein is inexpensive but contains lactate, which can cause diarrhea in susceptible individuals. Due to the fact that there is more casein in the mixture, the protein is absorbed slowly.
For what purposes are they used. Milk protein, like casein protein, is recommended as a sports supplement for weight loss. It can also be used as a supplemental protein to build muscle mass.
How to use. Milk protein has a double effect: instant by whey protein and delayed by casein protein. Trainers recommend taking it in the morning, before training, and at night to suppress muscle breakdown during sleep.
Egg Protein source
Protein is obtained from egg whites. They are entirely composed of albumin, which is very close in amino acid composition to human muscle tissue.
Benefits. Egg white is the standard for the degree of assimilation by the body. It also has an average rate of absorption in the gastrointestinal tract, which makes it possible to use it for various purposes. Because of these qualities, egg protein is one of the most expensive supplements around.
For what purposes are they used. This sports supplement is universal – it is used to gain mass, improve strength performance, lose weight and dry.
How to use. Egg protein can be taken in the morning and before bed, as well as before and after training. Dosage and number of doses are calculated based on your diet, training intensity and weight.
Beef Protein source
Beef protein is obtained from red meat using the ultraconcentration method. During processing, fat molecules and cholesterol are removed from meat.
Benefits. Beef protein is similar to whey isolate in terms of its amino acid composition, absorption rate and absorption rate. Beef protein contains natural creatine. This sports supplement is recommended for lactose and gluten intolerance.
For what purposes are they used. Beef protein is used to gain lean muscle mass and develop strength. Can be used for weight loss and drying in combination with slow-digesting protein.
How to use. Take beef protein in the morning, before and after your workout. Single dosage 20-30 gr. The number of meals per day is calculated depending on the lack of protein during the day.
Soy Protein source
The food additive is based on soy flour, soy concentrate and soy isolate. B
enefits. Soy protein is balanced in amino acid composition, including amino acids of the BCAA complex. This food supplement helps to reduce cholesterol, contains vitamins E, B and trace elements. Soy protein has an estrogenic effect, which makes it good for women.
For what purposes are they used. Soy protein is slowly absorbed in the digestive tract and is poorly absorbed. Therefore, it is not recommended to use it as the main food supplement for weight gain. Soy protein is good for weight loss, especially in women.
How to use. 25-30 g of the food additive is mixed with 200-250 ml of water, milk or juice. Drink 2-3 times a day in the morning, before and after training.