This useful protein makes it possible to achieve all the set results and, in principle, is very useful for any person, since it contains valuable amino acids that have a positive effect on cell renewal and growth. But despite the obvious benefits, there are some negative consequences of taking protein supplements, which arise, as a rule, due to the use of poor quality sports nutrition or due to neglect of the rules for protein intake. Let's consider them in more detail.

Types of proteins

Of course, natural sources, such as chicken or fish, can be used to obtain protein. low-fat varieties, beef, eggs, cottage cheese. However, for those who are actively involved in sports, the amount of protein consumed should be much larger, which is why specialized sports mixtures come to the rescue.

However, in order for the protein mixture to work for you and help in the training process, you must choose the right type of protein for you. Depending on the raw materials from which the protein is made, the following types are distinguished:

1. Whey Protein: The benefits and harms of this type of protein depend entirely on how purified it is, but overall, it is a highly digestible supplement and great for taking immediately after exercise.
2. Casein protein (casein): made from milk by curdling. It is divided into micellar (more pure) and calcium casein.
3. Milk protein: is a combination of whey and casein protein. It has an average digestibility, within 2 hours after ingestion.
4. meat protein: the basis is animal protein. Due to the specific taste of beef and the high price, it is not in great demand.
5. soy protein: This plant-based protein is the most affordable. It is absorbed in a couple of hours, but does not contain some important amino acids. Increases in size when stirred, making it easy to take. The benefits of protein for men are doubtful, since the composition includes female sex hormones.
6. egg protein: made exclusively from egg whites, considered ideal in terms of amino acid composition.
7. Complex protein: is a combination of protein supplements of varying degrees of digestibility (casein, egg white, whey isolate), in view of which it is suitable for both gaining muscle mass and losing extra pounds.

In order for the protein mixture to work for you and help in the training process, you should choose the right type of protein for you, based on your goals and your individual characteristics.

The table below clearly demonstrates the advantages and disadvantages of proteins.

Protein	Advantages	Negative sides	Digestibility (g/h)	Value, %
Whey	- can be mixed with various components; - low cost; - rich composition; - quickly absorbed;	- will be effective only before and after training; - during the day it is better to take in combination with other proteins;	10-12	100
Egg	- good composition; - great for weight loss;	- Expensive;	9	100
Complex	- consists of proteins of different absorption rates; - can be taken both for weight loss and for weight gain;	- not always high-quality composition;	5-8	95
Lactic	- affordable price; - balanced amino acid composition;	- the composition contains components that can worsen the functioning of the digestive tract;	4-5	90
Casein	- low rate of assimilation; - good amino acid composition;	- not very soluble in water; - some manufacturers have a not very pleasant taste;	4-6	80
soy	- lowers the level of cholesterol in the blood; - great for women;	- low efficiency; - contains phytoestrogens and GMOs;	4	74

Protein: benefits and harms for women and men

Taking protein supplements in reasonable amounts according to a specially designed scheme will have an extremely positive effect on any organism. It is necessary to calculate the daily dose of the substance, taking into account the lifestyle of a person, his physique, the percentage of protein loss per day.

An athlete with a lot of muscle mass will need much more protein supplements than a fragile girl. We understand in more detail.

1. Benefits of protein for women

The benefits of protein for girls and women are effective weight loss and gradual strengthening of the muscles. The amino acids necessary for the body will have a beneficial effect on the skin, hair, nails.

Protein powder is produced only from natural raw materials. The high-quality concentrate obtained by synthesis does not contain carbohydrates and fatty acids.

Working on getting rid of extra pounds in the gym in combination with the use of protein supplements gives an excellent result. In shakes that include protein, the benefits of protein are due to its high digestibility. Despite the low-calorie content of drinks, they are not recommended to be consumed in large quantities. Without systematic physical activity, they can contribute to weight gain.

2. Benefits of protein for men

The benefits of protein for men are unconditional: the amino acids that are part of protein powders have the most positive effect on the male body. Representatives of the stronger sex take such supplements to quickly increase muscle volume and keep the body in good shape. In addition, the rational intake of protein allows you to normalize the metabolic processes of the body, improve endurance and increase strength during training.

We must not forget about the benefits of protein after physical exertion - the body recovers faster, the feeling of hunger is dulled.

What harm can protein intake do to both men and women? If we are talking about the use of high-quality mixtures made from natural raw materials, then the risk of negative impact reduces to zero. Manufacturers who care about the composition of their protein mixtures choose only safe products as a basis, which is why it is so important to purchase only certified sports supplements.

Is protein harmful: the opinion of doctors

Everyone who plans to introduce protein supplements into their diet thinks about whether protein is harmful, and what doctors say on this issue. Today, most experts agree that protein cannot harm the body. However, this statement is true only if we are talking about certified sports nutrition, as there are more and more counterfeit protein mixtures on the market, which you should beware of. Such a protein can cause a malfunction in the body.

In addition, the use of protein in volumes exceeding the recommended norm will also not have the best effect: not only will you not improve the result of training, but, on the contrary, you will fully experience the side effects of the supplement, including:

• various allergic reactions;
• nausea, bloating, vomiting and other disruptions in the digestive system;
• the appearance of rashes and acne;
• weight gain.

The use of high-quality protein shakes in doses brings the body only benefits:

• the blood is cleansed;
• metabolic processes are normalized;
• immunity is strengthened;
• the hormonal background is restored;
• brain function improves.

That is why it is so important to consult with specialists who will select the most suitable type of protein mixtures in accordance with your individual characteristics and goals. It is also necessary to identify possible contraindications, because protein intake is prohibited in chronic kidney and gastrointestinal diseases, as well as intolerance to any component of such a sports mixture.

Experts at PRIME KRAFT, a sports nutrition company, emphasize that complex protein blends will only become your great assistant if you combine their intake with regular exercise and a proper diet.

The increase in muscle mass is influenced by the essential amino acids for the body, which are contained in the protein. Also, these organic compounds contribute to the formation of certain hormones, accelerate the proper growth of bone tissue, and are a source of energy.

The protein mixes offered in our catalog undergo strict quality control at all stages of production and are created in accordance with all approved standards. Of course, in addition to the quality side, attention should be paid to the amount of protein consumed. In one of our previous articles, we talked in detail about how to drink protein correctly and what time is best to do it in order to achieve the desired result.

Do not forget about safety rules in order to exclude the development of negative consequences and harm from taking protein mixtures - follow the instructions on the label, as well as the recommendations of sports nutrition specialists.

The benefits and harms of supplements for athletes

Protein (or regular protein) is a building material for the human body. It is often used because of its versatility: the protein is suitable for those who want it and those who want it.

Popular misconceptions

Since the product is widespread, a lot of myths grow around it - so it’s worth figuring out if the statements about the benefits and harms are true.

Protein only taken on workout days

Not true. After training, the muscles work for another 24 hours, and they need protein: protein protects the muscles from burning and helps them - in addition, protein affects growth.

Protein is chemistry

Not true. A similar stereotype applies to all sports nutrition due to pumped people and steroids. To answer the question of whether a protein is harmful, you need to understand what it consists of. Its basis is natural ingredients.

The two most popular proteins, whey and casein, are made from milk and cottage cheese, respectively. In addition to them, there are also soy and egg proteins - it is not difficult to guess what lies at their basis. Which protein is absorbed better than the rest depends on the individual characteristics and goals of the athlete.

Protein is dangerous for the liver and kidneys

True, but only half. This myth follows from the previous one, since chemistry can be dangerous for the body. To find out why the protein is dangerous for the kidneys and liver, urine and blood samples were studied.

The authors of one summed up that a dose of protein up to 2.8 g per 1 kg of body weight is not dangerous for the kidneys. Another experiment showed that it is harmful to sharply increase the protein dosage by 2 or more times, since the kidneys do not have time to adapt, and the filter elements are damaged. A gradual increase in protein intake is not dangerous.

The dosage of protein for an athlete per day is 2 g per 1 kg of weight. It is also important to know how much protein is absorbed at one time - one serving of protein should not be more than 30 g.

The effect of protein on the liver was also studied: the protein was recognized as harmless to a healthy liver - only the increased use of the supplement after protein starvation for more than 2 days is dangerous.

Protein supplements are very expensive

Not true. 1 kg of protein costs an average of 1 thousand rubles, and 1 kg - 1.5 thousand rubles and even more. People don't give up coffee because of this.

What has the most protein? The main ones are eggs, fish, cottage cheese and meat. A kilogram of protein contains as much protein as 3-4 kilograms of cottage cheese, which will come out in the same amount, and quality meat will turn out to be even more expensive.

Protein is only for professional athletes

Not true. Protein is a protein that everyone needs. Need professional athletes it has more than beginners, but without protein, it is difficult to turn from beginner to professional, since proteins are the building blocks that make up muscles.

Without protein, muscles will not grow.

Not true. You can pump up without additives, only with them it is easier to do it. Muscles will not grow with a deficiency of protein, because it is the building material of the body.

The daily requirement of an athlete is 2 g per 1 kg of weight, but it is quite difficult to gain them only with the help. However, if you drink protein and skip it, the muscles will not grow either - this is a complex work.

Protein causes impotence

Not true. This myth arose due to the negative effect of steroids on potency. Similar side effect soy protein can differ, since soy contains phytoestrogens - an analogue of female hormones. For the effect of soy protein on potency, you need to drink a lot of it. The most effective and safe proteins are casein and complex (a mixture of all).

Protein makes women ugly and masculine

Not true. In order for a woman to swing to a fitness bikini, it will take a lot of supplements other than protein and enormous loads in gym for several hours daily. The combination of protein, and will help to lose excess fat. It is fat, not weight, which also includes muscles. After losing weight, the body will acquire a beautiful harmonious.

What else is protein good for women? Its lack negatively affects the skin, hair and can lead to cycle disorders - the protein protects against such troubles.

These are all myths to be aware of. - an effective natural product that allows you to achieve different goals: lose weight or, conversely, gain weight, and if the dosage is observed, it is absolutely harmless.

The importance of the presence of protein in the human body is understandable, this component (translated as “protein”) serves as a building material for correct formation muscles and all muscle mass. The protein is actively involved in the regeneration of skin cells, replacing the destroyed cellular structure with a new and healthy one. The benefits and harms of proteins are especially invaluable for people who are actively involved in a sports lifestyle, because they saturate the athlete's body with the necessary protein, which is quite difficult to obtain in such quantities from food. But the lack of proteins in the body leads to a general deterioration in the physical condition of a person, to the appearance of a breakdown and apathy.

Protein Sources

What is a protein?

The composition of the protein includes useful and valuable amino acids, which, when ingested, actively participate in the processes of restoration and regeneration of body cells.

There is a reasonable question, is protein harmful or not? Definitely, the inclusion of this component in the diet is of great benefit to the body, because it is involved in restoring and normalizing processes. But excessive protein intake can negatively affect the well-being of all people.

Nowadays, protein is used in two main areas: the process of losing weight, as well as building muscle mass.

It is also important to note the fact that the presence of protein in the body helps to stabilize the performance of many functions, in particular, immunostimulating. Also, the protein is actively involved in the synthesis of a certain type of hormones. The inclusion of protein shakes in the diet contributes to:

• obtaining energy forces;
• restoration of working capacity;
• increase in endurance;
• enrichment of the whole organism with valuable components.

In modern times, protein is often consumed in the form of a powder that is mixed with a liquid. The prepared cocktail is consumed at a certain time during a single day. Manufacturers often add mineral and fortified substances to the composition of the powder, so a person receives, together with the use of a protein shake, a set of substances that are most useful for normal life.

Benefits of Protein

The role of the presence of protein (or protein) in human body huge. Protein is an active building component that is involved in the construction of skin tissues, nails, hair, muscles, etc.

In order to keep the body in good shape, the presence of protein is important. Protein dosage is calculated in individually lifestyle plays an important role here certain person, as well as the percentage of protein loss throughout the day. Accordingly, if a person is engaged in active sports, then the presence of protein in his body should be many times greater than in the body of people leading a sedentary or passive lifestyle. Great importance in the normal presence of protein, the muscle mass of a certain person also plays, the larger it is, the more protein the body will require.

The lack of this component leads to the manifestation of negative factors (deterioration of skin tone and structure of nails and hair). If the body does not receive a certain amount of protein, then it begins to “take away” an important component from the muscle mass.

If a person goes in for sports and leads an active lifestyle, then the necessary amount of protein must be present in his body. It is for this reason that many athletes take protein shakes that fill the body with the necessary strength and restore the structure of muscle mass.

It is important to note that protein is present not only in protein shakes, but also in some products.

Protein harm

Many people wonder if protein is bad? Of course, the harm of protein, as well as the benefits, is necessarily present.

• Excessive consumption of protein can lead to the appearance of fatty deposits. Despite the fact that these drinks are low in calories, if they are taken incorrectly, they can lead to a large amount of energy. As you know, excess energy tends to transform into body fat. Therefore, if a person does not lead any active lifestyle, then the necessary protein can be obtained from appropriate foods, and not from specialized cocktails.

It should be noted that the price of natural protein shakes is quite high.

Types of protein

Useful and essential protein can be found in some foods. If a person leads a sedentary lifestyle, then it is enough for him to consume building protein together with certain foods. But when a person goes in for sports, he needs to additionally take protein mixtures for recovery and active formation of muscle mass.

According to the variety of constituent components, protein types are divided into:

• Protein Isolate (Whey)- the composition of the product includes a complete amino acid composition. This type of protein is considered the most common among athletes, with its use, you can quickly achieve positive results;
• casein- this type of component belongs to slow proteins, it takes up to 6 hours to digest it. Professionals recommend taking casein protein just before bedtime so that during the rest period the body actively restores. muscle mass;
• soy protein pros and cons different nature- such a product will be classified as a medium-digestible protein, it has a fairly inexpensive cost. But the use of soy protein is not very desirable, since it contains vegetable building protein;
• Wheat- is an analogue of soy protein. Most often, wheat protein is used for weight loss;
• Lactic- The product contains a mixture of casein and whey proteins. Milk protein belongs to the highest category, it is quickly absorbed by the body and effectively restores muscle structure;
• Egg It is second only to whey protein. Egg protein is quickly absorbed and filled with useful amino acid composition;
• Meat- is an analogue of egg protein, it is distinguished by its fast digestibility and rich chemical composition.

The choice of protein shake directly depends on the desired results. There are three types of protein intake:

• Fast- whey cocktails - are indicated for exhaustion of the body, to restore muscle mass, as well as for weight loss. This kind of cocktail is taken before training or twice a day before the moment when the body begins to experience special need in the presence of protein;
• Slow(, casein) - are indicated for the growth of muscle mass, as well as in the process of losing weight. Slow cocktails are used auxiliaryly, it is recommended to replace 1 or 2 meals with a drink, it is advisable to take a cocktail before bedtime;
• Complex- in the composition of such cocktails there are several types of protein. This type of cocktail is taken to equip the body with the necessary amino acids and to build muscle mass.

How to take protein?

In order for a substance to benefit the body, it is important to know how to take protein?

There is a standard form of protein intake for men, as well as all women who are heavily involved in sports training:

• in the morning - whey shake;
• between the main meals - complex cocktails;
• after sports training - a whey cocktail;
• Before going to bed - a casein shake.

How to take protein?

To properly take a protein, the benefits and harms of which are justified, you need to know a few basics. The powder must be diluted either in whole milk or in warm water. For the preparation of a cocktail, it is forbidden to use boiling water, otherwise the protein will quickly curl up. With regular protein intake, it is important to ensure that the body does not experience an excess of protein, so it is not recommended to "lean" on protein-containing foods.

Protein for weight loss

The best protein for weight loss is a protein isolate, it does not contain fat and carbohydrates in its composition, which is the main thing in the process of losing weight. A protein for girls is shown - it forms the relief of the figure and rids the body of extra pounds. Reception of a cocktail must be accompanied by sports training.

When protein is indicated for use for gaining muscle mass, which one is best of all types, will tell chemical composition. Professionals secrete whey protein, it is great for athletes due to the rapid formation of muscle mass and equipping the body with the necessary building protein and useful amino acids.

About whether the protein is harmful, and what “nightmarish” consequences await the athlete who uses it, people who have a very distant relation to sports can most of all tell. They will prove to the point of hoarseness that sports supplements kill male potency, and from lovely ladies they make pumped humanoids, what from these products internal organs turn into a liver and that genetics will be corrupted to the seventh generation.

Despite the popularization of sports among modern youth, myths about sports nutrition still exist. The most common misconceptions have long been refuted, all the necessary studies have been carried out hundreds of times, but still, many people react to the word "sports nutrition" as the word "drugs".

The most common misconception, because of which many literally shy away from counters with additives. Here it is necessary to clearly distinguish between the concepts of "sports nutrition" and "anabolic steroids", which are not at all the same thing. Anabolics are pharmaceutical drugs that affect the hormonal background and interfere with many physiological processes. These substances are on the banned list and athletes found using them are disqualified.

The harm of sports nutrition for health is nothing more than a myth caused by a misunderstanding of its nature. Protein shakes, gainers, vitamin and amino acid complexes are supplements consisting of nutrients that we all get daily from the most ordinary food. An athlete's need for carbohydrates, proteins, fats, vitamins and amino acids, and most importantly - in their correct balance, is noticeably higher than that of other people. It is for this purpose that it is necessary sports nutrition.

In primitive terms, sports nutrition is a concentrate nutrients. For example, one serving of quality protein contains about 25-30 grams of protein. This is a ready-made substance, which, getting into the body, immediately begins to be absorbed. If an athlete tries to get the right amount of protein from food, he will create an increased load on the digestive organs. So it turns out that the harm of protein is not just a delusion, but a dangerous delusion.

Myth #2: Sports nutrition is chemistry

Strictly speaking, one can talk endlessly about chemistry. How can you be sure that the fresh chicken you bought is not loaded with hormones, and these wonderful crunchy vegetables grew in soil that was not fertilized with pesticides? Therefore, when a smart and adequate athlete is told: “protein is chemistry,” he can quite reasonably twist his finger at his temple.

Protein shakes are a concentrated protein derived from high quality products: soy, eggs, whey, beef. Yes, flavors and imitators of chocolate, vanilla, strawberry flavors are added to them, however, all these additives undergo strict quality and safety control. It turns out that athletes can consume sports nutrition without harm to health, but can the same be said about other products?

Myth #3: You only need protein on workout day.

Another misconception that arose from a lack of knowledge of anatomy and physiology. Physical exercises tear muscle fibers. During rest, they regenerate and grow. If during this period the body does not receive enough protein, muscle growth will become impossible. In addition, due to protein deficiency, muscle soreness will be longer and more intense. It turns out that protein on rest days is no less important than on training days.

Myth #4: You won't get muscle without protein.

This is another extreme: some think about the dangers of sports nutrition, while others think that there is nothing to do in the gym without it. To build a harmonious athletic figure, build muscle and burn subcutaneous fat, a balanced, varied diet with a good nutrient composition, proper planning of the training process and proper rest are much more important than having all kinds of sports supplements at home.

By following the regime, carefully counting the amount of calories, carbohydrates and proteins consumed, you can achieve very good results. Protein shakes and other types of sports nutrition make life easier for those who exercise, but this is not a panacea. It is necessary to adhere to the following rule: regular nutrition - first of all, nutritional supplements - if necessary.

Myth #5: Only professional athletes need protein.

The same myth as chemistry in sports nutrition. Yes, a professional's need for nutrients is incomparably greater than that of an amateur athlete, but to say that no one else needs protein except for bodybuilders is a delusion. Perhaps its roots lie in a misunderstanding that protein and protein are different names for the same substance. A sufficient amount of protein is necessary so that the muscles do not break down. Can't eat a lot of meat, eggs, cottage cheese? Protein (they are protein) shakes to help!

Separately, it must be said that exercising girls are absolutely no different from exercising men. And if the ladies eat protein, they won't look like Ms. Olympia. On the contrary, protein can help girls in their quest to achieve a beautiful toned figure. Shakes from good, trusted brands are not only about 25-30 grams of protein per serving, but also a tasty, sweet treat with almost no carbohydrates. When sugar cravings become overwhelming, a protein shake is the answer.

Myth #6: More Supplements Means More Muscle

Yes, manufacturers of supplements for athletes will convince you of this, because their goal is to increase sales. However, no protein in the world will help increase biceps if a person trains occasionally and does not follow the daily routine.

Amino acids, protein, gainer, pre-workout complexes, fat burners and many other types of sports nutrition without chemicals and others harmful additives help the athlete achieve their goals faster. However, you still have to give all the best in the gym, eat right and have a good rest, otherwise the money will be wasted.

Myth #7: Sports nutrition is expensive.

High-quality and cheap sports nutrition is the same myth as cheap branded shoes, for example. Yes, the prices are not small, but the question of the high cost of sports nutrition can be answered with the question of the high cost of products and services in general. When calculating how much money will be spent on good protein, do not forget to calculate how much it costs chicken breasts, beef, fish, eggs, vegetables and dairy products. And most importantly - when choosing cheap food of dubious quality, saving on supplements and vitamins, do not lose sight of the main point - how much medical care and medicines will cost.

Proper nutrition, high-quality sports nutrition and sensible workouts are the way not only to beautiful body but also to health, energy and success. Supplements for nutrition of athletes, like many modern developments, are created for the convenience of a person, to make his life easier. Do not succumb to prejudice and be horrified at the words "protein" or "BCAA" - just choose a quality product, follow the dosage and regimen, and enjoy a beautiful, strong and toned body.

Protein nutrition is necessary for strength athletes to solve several basic tasks: restoration and growth of muscles, increase in strength indicators, maintaining shape, burning subcutaneous fat. If an athlete does not get enough protein from simple products, protein powder comes to the rescue. You will learn about what this sports supplement is, how to take it, what to combine it with, and much more from our article.

First, let's understand the concepts.

Protein (translated from English - protein) is an organic compound consisting of a set of amino acids. In fact, the body builds its cells from this substance, including muscle fibers. Natural proteins are found in meat, fish, shellfish, cottage cheese, and plant products.

In the world of sports nutrition, protein refers to powdered supplements used as sources of high quality protein. In this article, we will talk about protein, precisely as a sports supplement that is taken by bodybuilders, powerlifters and other athletes involved in strength training.

So, with the concepts sorted out. Now let's look at the assignment. Once in the stomach, the protein is broken down into polypeptides by the action of hydrochloric acid and the enzyme pepsin. After passing into the small intestine, the polypeptides are separated by digestive enzymes into their individual components - amino acids.

Free amino acids are absorbed in the small intestine and enter the bloodstream. Then they are carried throughout the body to perform their functions: tissue repair, building new cells, maintaining immunity, forming hormones, stimulating brain activity, strengthening the nervous system, participating in metabolic processes.

Compound

The main ingredient of the powder is dried purified protein (from 60 to 95-98% per serving). Note that this sports supplement can be made from different products: beef, whey, eggs, soy. In addition, there are multicomponent mixtures that combine several types of protein compounds.

To the "basic" ingredient, manufacturers, as a rule, add various substances that improve taste, color, texture and nutritional value powder. Such components are sweeteners, flavors, vitamins, minerals, BCAA complex, digestive enzymes for better absorption.

It is worth noting that additional ingredients are not always useful. For example, sweeteners can slow down the weight loss process. Therefore, those who want to get a 100% safe product should purchase a pure powder without impurities. This protein has no taste, it can be used in the preparation of ordinary dishes.

Choose your product:

Production technology

Recall that the raw materials for protein are different products(meat, eggs, whey, soy). But in any case, the production is based on the separation of protein compounds from fat and carbohydrates using special filter membranes. After filtration, the protein is dried. Additional ingredients are added to the resulting powder and packaged in jars.

As an example, consider manufacturing technology:

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

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

The difference between protein and gainer and amino acid complexes

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

The order of prices for gainers:

Amino acids (supplement) It is a protein that has been broken down in production into smaller components. There is no chemical difference between AA and protein. But thanks to the structure, amino acids are absorbed faster, which is useful during training and immediately after it. AK complexes are used when you need to quickly replenish the body's protein reserves and prevent muscle breakdown (catabolism).

Amino acid cost:

Protein in regular foods

If you want to build muscle, you don't have to buy fancy protein cans. You can get enough protein from your regular diet. We offer a selection of products with the highest content of protein compounds. The calculation is presented for 100 g.

Products	Protein content (g)	Products	Protein content (g)
Veal	20	Tuna	23
Pork	14,5	Squid	17
Chicken	21	mussels	24
Chicken egg	13	Octopus	30
Turkey	22	Soya	35
Beef	20	Beans	22
Herring	20	Cheese	26
Pink salmon	22	Cashew	25
Red caviar	32	Almond	18

Protein in sports

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

Recovery and muscle growth

There is an opinion that muscles grow during strength exercises. Actually it is not. Overcoming heavy loads, the athlete only “injures” the muscle fibers. After the lesson, over the next two days, the body restores damaged tissues, building new cells at the site of “microtraumas” (and with a margin). Thus, the muscles gradually increase in volume.

But the body cannot create new muscle fibers from nothing. Therefore, the athlete must consume a large number of protein products. At the same time, it is desirable high quality. If the athlete's diet is well balanced, then it is not necessary for him to take sports nutrition. But if the body does not get enough protein from food, then protein powder is indispensable.

The growth of power indicators

As already noted, protein helps to restore and increase muscle fibers. But everything in the body is interconnected. This means that not only muscles grow, but ligaments and tendons also strengthen, innervation increases (growth of nerve endings into cells). As a result, neuromuscular communication improves and the strength characteristics of the athlete increase.

Keeping fit

It is unusual for the human body to gain excess muscle volume, since these tissues require a large amount of energy. Therefore, at any opportunity, the body will try to break down the precious muscles for each athlete. To prevent this from happening, a surplus of nutrients and, in particular, proteins should be ensured. High quality protein is best suited for these purposes.

Burning subcutaneous fat

The use of protein supplements helps to saturate the body without the use of heavy carbohydrate foods. As a result, the athlete reduces the total daily calorie intake, which contributes to the launch of weight loss processes. In addition, the body spends a large amount of energy on breaking down protein into amino acids, which also helps to get rid of hated fat deposits in problem areas.

Do ordinary people need protein

If a person who is not engaged in physical activity has a balanced diet in terms of proteins, fats, carbohydrates, then there is no need for additional intake of sports supplements. If there is a constant shortage of protein compounds, then protein powder may be useful. At the same time, the consumption rate of the supplement should be slightly lower than that of power athletes. The recommended norm for ordinary people is about 1 g of protein per 1 kg of body weight. If you drink protein in large quantities without exercising, most likely some of the supplement taken will be wasted.

It is worth noting that due to the dollar exchange rate, all protein powders are sold at rather high prices. You can get the same amount of protein from regular foods for a lower price. Yes, protein is convenient, fast, but if the financial factor is decisive, then it is best to get the protein rate from natural meat, eggs, fish, and cottage cheese. In addition, it is undesirable to eat one protein for a long time. The fact is that in addition to protein, natural products contain a large amount of vitamins, minerals, healthy fats. Without the use of these substances, the risk of developing serious diseases increases.

Benefits of protein for men and women

The main advantages of protein intake for men are the restoration of damaged fibers after training, as well as the construction of new cells. In addition, the supplement has a positive effect on the hormonal system. As a result, the production of testosterone, a hormone responsible for sexual desire, muscle growth, character, sharpness of mind, and motivation, increases. Also note that a sufficient amount of protein in the diet supports nervous system in a healthy state, thereby helping a man to overcome stressful moments.

Women suffering from a lack of protein compounds are also recommended to take a protein powder. Firstly, when doing fitness, this supplement will help maintain the typed shape. Secondly, protein helps maintain healthy hair, nails, and skin. Thirdly, taking the powder saturates the body and reduces the overall calorie content of the menu, which has a positive effect on weight loss. Fourth, regular consumption stimulates a high metabolism, which is also useful for reducing body fat.

As a rule, people who are far from sports and medicine talk about the dangers of protein. At the same time, the alleged chemical origin of the additive is considered the main argument. In fact, there are no chemical reagents in the protein powder production technology. The main manufacturing processes are pasteurization (heating to kill microbes and bacteria), ultrafiltration using special membranes and heat drying. In addition, the raw materials for the production of protein mixtures are natural products that have passed the test.

Side effects and overdose

Generally, protein powder does not negative impact on the body. But with a regular, systematic excess of the consumption norms indicated by the manufacturer, problems with the kidneys and liver can be observed. The solution in this case will be a significant reduction in the dosage of the additive.

Side effects of protein include indigestion in people with lactose intolerance. In addition, mixtures made from whey may cause allergic reactions on the skin or respiratory tract. Therefore, it is best for allergy sufferers to focus on beef or egg proteins.

It is worth noting that some manufacturers add wheat starch, which contains gluten, to their products for better consistency. This plant protein is "toxic" to people with celiac disease. Therefore, before buying, be sure to read the composition on reverse side packaging.

How to calculate an individual dose

The optimal formula for athletes of both sexes is 2.5 g of protein per 1 kg of weight. At the same time, most of the protein should come from ordinary foods. The rest of the amount should be taken from the protein powder. Let's take an example:

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

Solution:

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

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

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

Athletes who regularly engage in physical activity are advised to adhere to the following supplementation regimen:

• In the morning after waking up. Type: whey or multicomponent. The goal is to slow down the catabolic processes (muscle breakdown) that began at night. Note that you should also eat carbohydrates (for example, oatmeal) to fill the body with energy;
• 30-40 minutes before workout. Type: whey, beef or egg. The goal is to give the body protein to maintain muscles during exercise. In this case, it is also necessary to additionally consume carbohydrates;
• During training, drinking protein powder does not make sense. because it takes a long time to digest. It is better to take a serving of amino acids or a BCAA complex;
• Immediately after training. Type: whey, egg or beef. The goal is to stop the processes of catabolism, to give the muscles nutrition for growth and recovery;
• Before bedtime. Type: casein or multicomponent. The goals are to block the processes of catabolism at night, to give the muscles slowly digestible nutrition.
• Days of rest and recovery should be taken between meals.

A few words should be said about the liquid on which the protein is mixed.

1. The easiest way is to dissolve the powder in clean boiled water.. The advantage of such a cocktail is the absence of additional calories, the disadvantage is not the most pleasant taste.
2. The second cooking option - with milk. The advantage of such a drink is the great taste, the minus is the extra calories. Therefore, protein with milk is not recommended for athletes who are on a strict "drying" before the competition.
3. The third way is to stir the protein powder into fruit juice. The advantage is a pleasant taste, the disadvantage is the high content of fast carbohydrates. If the athlete is not on the cut, it is acceptable to drink protein with juice after training to close the "carbohydrate window".

Combination with other supplements

We offer effective protein bundles with other types of sports nutrition:

• With gainer. If you have a low protein gainer, you can add half a scoop of pure protein to it. The output is a high-energy product for use after training. In such a cocktail, there is a sufficient amount of protein for muscle recovery and fast carbohydrates for replenishing energy;
• With creatine. "Mixture" gives the muscles additional energy and nutrition. The quantity is selected individually. But, as a general rule, 1 teaspoon (5 g) of creatine with a serving of protein is digested well. Reception time: one hour before training;
• With BCAA complex. The protein already contains a small amount of bcaa, but a combination of the two supplements is acceptable. In theory, in such a mixture, the nutritional value of protein increases, which helps to more effectively restore microtrauma and increase muscle volume;
• With L-carnitine. A common combination among bodybuilders. This bundle allows you to accelerate weight loss, as it promotes the utilization of fats. Carnitine is sold separately in capsules. Mix should be one serving of each of the additives;
• With glutamine. This amino acid stimulates the production of growth hormone and supports immunity. Simultaneous combination with protein is prohibited. First you should drink a serving of glutamine, after 35-40 minutes you can take a protein shake;
• With fat burners. Do not drink both supplements at the same time. The fat burner is usually taken on an empty stomach half an hour before meals. Protein should be consumed several times a day between snacks;

But protein should not be combined with complex amino acids. In fact, such a bunch is absolutely meaningless, since the protein powder consists of AA. It is best to drink both supplements separately. For example, whey isolate before and after exercise, and an amino acid complex during strength training to support muscles.

How to replace protein shakes

If there is no money for sports nutrition, then it is best to get protein from natural products: meat, poultry, eggs, fish, shellfish, cottage cheese, nuts. They contain all the necessary amino acids, as well as vitamins, minerals, healthy fats.

Protein can also be replaced amino acid complex. But let's face it, no one does that. Because the price of AK is high. To get the same amount of protein as from protein, you have to eat several servings of amino acids, and this is very expensive.

How to choose a protein

Novice bodybuilders acquire sports nutrition either on the advice of experienced comrades or under the influence of advertising. But very often it turns out that the chosen product does not suit them. We propose to disassemble the factors that affect the quality of protein powder. The information provided will help you purchase the right supplement.

Type of protein by purification method

To obtain pure protein, fats, carbohydrates, and ballast substances are removed from the feedstock. Depending on the filtration method used in production, one or another type of protein is obtained:

• Concentrate. It has a low degree of filtration. Because of this, the amount of protein in the finished powder does not exceed 80%. Such a product is absorbed within one to two hours. The advantage of the concentrate is its low cost;
• Isolate. Undergoes at least double the degree of purification. Due to this, the powder has a high nutritional value - the amount of protein is from 80 to 95%. The product is quickly absorbed (30-40 minutes). Has an affordable price;
• Hydrolyzate. It goes through several stages of purification and is additionally processed with enzymes to break down amino acid chains. Thanks to this technology, the product contains practically no impurities and is quickly absorbed (25-35 minutes). The amount of protein in the powder can reach up to 98%. The disadvantage of such an additive is the high cost.

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

Release form

There are three forms of protein. Each has its pros and cons. Let's look at them in a little more detail:

• The most common is the powder. Such a product is sold in plastic jars and bags. Plus - high nutritional value. Minus - the need to stir;
• Liquid protein is considered less popular. Usually sold in small bottles. Advantage - easily soluble in water, disadvantage - high cost;
• The third form is protein bars.. Advantages - saturate well, can be used as a full-fledged snack. The disadvantage is a large amount of carbohydrates.

For beginner athletes, we recommend powdered isolates. Such supplements have a high protein content and a relatively low price. Liquid protein is usually used by professional athletes when they need to fuel their muscles during a long strength training session. Bars are suitable for everyone and are used when there is no opportunity to fully eat.

Type of protein by feedstock

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

• Whey. Feedstock: Whey left over from the production of cheese and butter. The advantage of this powder is its high-quality amino acid composition. It is worth noting that whey powder also contains a large amount of immunoglobulins (molecules that support the functioning of the immune system);
• Casein. Feedstock: milk used to make cheese. Depending on the purification technology, there are two different proteins: micellar casein and calcium caseinate. Micellar-based powder is considered preferable, since no chemicals are used in its production. The main advantage of all casein shakes is slow absorption, which allows them to be used before bedtime;
• Beef. Feedstock: high quality beef. The production process is similar to whey powder manufacturing technology (pasteurization, filtration, drying). The advantage of the beef supplement is its high nutritional value. It is believed that this type of protein is 12-15% better “absorbed” by skeletal muscles than whey. The disadvantages of the additive include only the high cost;
• Soy (Soy). Feedstock: soybeans. The powder has a fairly high nutritional value, similar to whey protein, but it is somewhat less digestible. Since the source is vegetable raw materials, there is no lactose and cholesterol in the final product. It is worth noting that soy protein is “heavy” for the stomach, therefore, with prolonged regular use, violations of the digestive system are possible;
• Egg (Egg). Starting material: egg whites. This type of sports nutrition is recognized worldwide as a standard for amino acid composition. The additive does not contain carbohydrates, cholesterol, ballast substances. Egg powder is suitable for athletes who are allergic to dairy products. The disadvantage of the powder is considered to be a rather high cost. This is due to the price of the feedstock and the complexity of the production technology;
• Multi-component (Multi). Feedstock: different types protein (animal and vegetable). Such a powder, due to its complex composition, has a complete amino acid profile close to ideal. That is, the combination of different proteins increases the nutritional value of the supplement, making it more effective for muscle development. The multicomponent powder can be taken at night as it breaks down slowly.

For novice athletes, we recommend whey isolates, as these supplements have a high nutritional value and are well absorbed. Beef and egg powders are suitable for professional bodybuilders who want to get the best anabolic muscle response. Soy protein is useful for girls, as it contains isoflavones - substances that support women Health. Casein and multicomponent powders are suitable for everyone. They are best used as a snack before bed to maintain musculature at night.

Protein Rating

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

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

Prices may vary depending on the volume of packaging. Even more protein and current prices at the link. The presented products are in deserved demand all over the world. Each of them will help you build quality muscle mass.

Conclusion

Concluding the article, we want to give one last recommendation to novice bodybuilders - do not take a large amount of supplement at once. High doses of protein can cause different kinds allergies and eating disorders. Therefore, before buying a 4-5 kilogram jar, try to take a small 900-1000 g package. Carefully monitor your well-being, note all the negative points. If taking a supplement causes discomfort, discard this manufacturer and try another product. So, gradually you will be able to choose a sports nutrition that is ideally absorbed by your body.