At all times, people have taken care of the beauty of their bodies. Pumped up muscles can attract attention and help you stand out from the crowd. And not only these reasons give impetus to going to the gym or fitness center. As the popular proverb says, in a healthy body there is a healthy mind. Who wants to be sick? Also, a beautiful and pumped up body helps to attract the attention of the opposite sex, which is undoubtedly a stimulus, often even a primary one. Yes, you can go do push-ups without adding anything else. However, sports nutrition is the basis for

Is it harmful?

As you know, bodybuilding is a sport where pumped-up athletes compete (those with more muscle mass or a more beautiful body). There are various nominations: from competitions for the beauty of the figure and up to competitions of giants who simply have a huge mass of muscles. There is an opinion that they all eat a bunch of pills and take unhealthy but effective drugs. However, not all athletes resort to such a dangerous method of gaining weight and pumping up muscles. In addition to daily training, they eat right. You can see that their method is effective. But how to eat in order to pump up your body at least a little and lose extra pounds? The answer is simple - protein for muscle growth. Reviews of drugs collectively called “proteins” are almost always positive. But the public often thinks differently. So what is protein for muscle growth? What are the harms and benefits of consuming this product? And how can you still pump up your body and look beautiful using such means? All this will be discussed further.

Dispel the myths

First you need to understand what protein is. Many people think that this is an extremely dangerous supplement, after taking which a person becomes very pumped up. But this is far from true; only willpower and the availability of free time can guarantee a good result. Real athletes work out in gyms all day long, combining this with proper nutrition. As you know, muscle growth requires protein, or protein. Such drugs are not at all harmful.

note

However, you need to know when to stop: if you consume a large amount of additives, then health problems are inevitable. But this can be said about absolutely any product. Knowing your limits is the first priority once you start taking supplements. Thus, it can be argued that everything depends on the dosage, on the volume of protein in the body for muscle growth. The harm and benefits (reviews will help you figure it out) of these drugs, therefore, depend on their dose and type.

Types of proteins

Oddly enough, protein is divided into types. It is known that in nature there are proteins of various types, which, in turn, are either animal or plant. It also has its own protein. It is necessary to alternate its different types to achieve the best result. Thus, the following types exist:

• Whey.
• Soy.
• Egg.
• Casein.
• Beef.

Whey

The most commonly consumed protein is considered to be whey, a milk type of protein. It is divided into isolate, hydrolyzate, concentrate and combination type. For those who have been in bodybuilding for a long time, there are programs for alternating different types. However, a beginner does not yet have sufficient experience and muscle mass, so he must take serums. Those substances that are included in their composition are very quickly and well absorbed by the body. They also have an amino acid composition that is called complete. Take it immediately before training, half an hour before training. This is the period that professional trainers recommend using. After taking 30 minutes the effect will be maximum. After training, it is also recommended to consume whey for recovery, approximately 15-30 minutes later. This is done so that processes in the body end faster.

Casein

This type of protein is also considered milk protein. Only professional bodybuilders consume this type of protein. The main difference between the proteins that are part of casein supplements is that their absorption takes much longer, namely up to 6 hours. To explain this, it is necessary to dive into the jungle of biology. But the main question is: what is it for then? Indeed, this disadvantage of this type of protein does not allow it to be consumed immediately before training. What's the point? It is true professionals who use these proteins for muscle growth. Their reviews are positive. The fact is that day and night processes occur in the body that require the breakdown of protein. Where does the body get it? In the muscles, which is extremely bad for a bodybuilder. If during the day protein in the body is replenished during food consumption, then at night it is not. Therefore, athletes consume casein protein before bed, which provides the body with proteins throughout the night.

Other types

From the description of the above types of protein it is easy to understand: they are everything you need to fully increase muscle mass. But why then the rest? What about egg, beef and soy types? They are not so important for the body and are used only for variety, as well as to obtain a complete amino acid composition. You also need to take into account that each person has their own characteristics of the body, and some may be allergic to the previous two types. There is also the possibility of poor absorption. Other types of protein can become an alternative, that is, a replacement.

There is no exact opinion about the soybean variety; many believe that it is completely ineffective. However, others, on the contrary, argue that it is very necessary. In general, we can conclude that a beginner should start with whey protein, then add casein protein. Other types of protein can be added as desired or as directed by a specialist.

For girls

Which protein for girls to choose for muscle growth, will it be different from men’s? Although the female and male bodies are different in structure, their muscles grow according to the same system. The principle of pumping up muscle mass is simple: load, microtrauma, healing. However, given this system, it cannot be said that women require the same volume and the same proteins that men need. It's all about the various hormones that are contained in the body. It is on them that the gain of muscle mass largely depends. But for women? As already mentioned, there are several main types of proteins. Therefore, there cannot be a separate type of protein for women due to limitation. But the volume and system of consumption will differ from the male norm.

Target

It is necessary to share goals. For men who come to the gym, the main thing is to gain muscle mass. For women, it is most often important to tighten their body and burn extra pounds. Of course, and this also applies to bodybuilding, in some categories girls act according to the same scheme as men - maximum muscle growth. However, most women are of the opinion that it is necessary to go to the gym for a slim body. One of the main goals is elastic gluteal muscles. But what kind of proteins do girls need to grow muscles on their butt and legs?

What protein

Many people use proteins for muscle growth. Reviews of such drugs speak of their effectiveness; knowledgeable people will always tell you what is best to choose. Proteins, as is known, cannot accumulate in large quantities in the body, like fats, for example. Therefore, it is necessary to use proteins. For those who have set themselves the goal of having a beautiful, thin body, casein and whey proteins, which contain a small amount of carbohydrates, are ideal. But, of course, you just need to go to the gym. Otherwise, the proteins will not help; they will simply be eliminated from the body. If you don’t exercise periodically, then your body will not sway, but will only get fat. There are no means, at least safe ones, that would be able to increase muscles without the help of exercise. For those who dream of big biceps, it is better to take protein in the same way as men (described in more detail earlier).

What not to do

On store shelves there are various proteins for girls for muscle growth. Which to choose? If a woman is on a diet and sometimes goes to the gym, then small doses of protein will be enough. But you can't use gainer. This is a special sports nutrition that is used exclusively by those who are actively gaining muscle mass, that is, bodybuilders. The product replenishes the substances that were used during training. If you don’t often go to the gym and don’t exercise there with special activity, then when taking a gainer you may gain excess weight, which is precisely not necessary. By the way, it is not very easy to give up this drug; it has a good taste. Reviews of proteins for muscle growth confirm everything said above. They are effective and at the same time quite harmless. You can also use proteins for girls (for muscle growth) at home.

For those who rock

For those women who are gaining muscle mass, a gainer will be very useful. Then you need to adhere to the following nutrition plan: gainer in the morning, whey in the afternoon, casein in the evening before bed. Protein intake is essentially the same as for men. While the latter do not have to use any substances, girls do. It's all about testosterone - the hormone responsible for muscle growth; women have very little of it. Many people use proteins at home for muscle growth for women. It’s easy to make a protein-rich smoothie at home.

Is it worth taking these remedies?

But there are some nuances. As you know, muscles have much more mass than fat. Consequently, as you pump up your body, your weight will increase. And many people don’t need this. It is also worth considering that you cannot gain muscle mass in only one area of ​​the body. There are no exercises that involve just one muscle. If you start going to the gym and eating like a sportsman, muscles will inevitably grow throughout your body. Then the fat will disappear in those places where it is needed, for example, the breasts will become smaller. Therefore, when starting training, you need to set yourself a goal - what is worth achieving and what is not necessary. And based on this, understand whether to consume proteins for muscle growth. It is also better to read the girls' reviews in advance.

At home

But if you use store-bought proteins for muscle growth, the harms and benefits of which have not been sufficiently researched, there is a possibility of making things worse for the body. That's why many athletes make various protein-rich shakes right at home. Various sources describe such proteins for muscle growth (harm and benefit). Reviews will help you understand what is better to choose.

Protein Rich Foods

It must be taken into account that protein varies. Thus, meat, milk, fish, soy, eggs and others have a large supply of protein. For example, meat is very rich in protein, but it takes an extremely long time to digest, which is not very convenient. Before training, it is better to eat foods in which protein is absorbed quickly. Why? Due to the fact that a lot of energy is spent on processing, and the substances that are released during it cannot be used as building material for muscles, since they replace those spent or appear after training. A large number of reviews have been written about various products. Proteins for muscle growth are found in almost all types of food.

Cocktail

Unlike meat, they provide protein that is quickly digested. In particular, you can prepare protein for girls for muscle growth at home. There are several recipe options, which will be described below. But there is a main rule for everyone: in order for nutrients to be better absorbed, you need to consume only a cocktail at room temperature. Calorie content is one of the most important components of every recipe. Cocktails are created by grinding and mixing various products, therefore, you need to select those ingredients that have a large amount of protein.

Recipes

There are a huge number of cocktails; the most popular ones will be listed below. Of course, to prepare them you need a mixer.

1. 1 glass of milk of any fat content, 1 banana, 2 teaspoons of honey, oatmeal, ice cream and yogurt.
2. 100 grams of cottage cheese, one tablespoon of bee honey, 1 banana and a tablespoon of oat flakes.
3. 2 glasses of milk, 2 bananas, half a glass of cream (you can use ice cream) and vanilla sugar (1 packet).
4. The simplest option: a glass of milk, a teaspoon of sugar and 1 egg.

Proteins at home for muscle growth for women can be found in common foods. But remember: it is better to learn from the mistakes of others than from your own. Reviews are very important. Proteins for muscle growth have already been tested by many people who confirm their effectiveness.

Plant-based foods in cocktails

In the plant-based recipes described above, only banana and cereal are found. How can this be explained? Proteins at home for muscle growth for women are best obtained not from fruits and vegetables. They contain a minimum of proteins, and therefore cannot greatly affect the growth of muscle mass. However, there are some representatives of the plant world that are able to replenish even meat and dairy products, for example, the banana already described. You can also select cereals that contain protein; they can provide the body with the substance necessary to pump up the body. But buckwheat, rice, corn and pearl barley deserve special attention. Porridges made from these crops are eaten by many bodybuilders. Thus, you need to combine both animal and animal foods in your diet. Bodybuilders use a variety of proteins to grow muscles. Their harm and benefit are different.

Women in bodybuilding

Even girls need protein for muscle growth. Reviews from professional bodybuilders about such drugs are almost always positive. And there are many women in this sport. Competitions are held in which girls compare their muscles with each other. Many of them would give men a head start. However, not all women want to have biceps like the stronger sex, so some of them avoid going to the gym for fear of overdoing it. But it’s not at all necessary to pump up to such an extent, besides, girls in bodybuilding train all day long with professional trainers. Also, don’t be afraid to consume protein, it will just help build muscles throughout the body and stay in shape. You just need to use proteins carefully to grow muscles. Reviews and useful information from our article will help you figure out which ones.

Contraindications

Like any other drug, protein has its contraindications. Before you start using it, you should consult your doctor if you have a medical condition. There are several pathologies in which taking protein is dangerous to health:

• disorders of the gastrointestinal tract (flatulence, diarrhea, etc.);
• tendency to allergic reactions;
• predisposition to or presence of kidney disease.

Before starting training with protein consumption, it is best to check your body for the presence of the above diseases.

Protein is a key participant in important physiological processes, without which the functioning of organs and systems cannot take place. Protein supplements are more popular among athletes because they help improve performance and quickly gain muscle mass.

What are proteins

These substances serve as the most important building blocks of the human body. Proteins are found in every organ and cell; in addition, they serve as irreplaceable sources of energy. If the body does not receive enough protein, the liver converts proteins into fats, thereby forming a reserve of a quickly accessible source of strength. The absorption of the substance begins immediately after it enters the stomach with food and lasts a long time when compared with the process of digesting carbohydrates. Therefore, when consuming protein foods, a person feels full for several hours.

What are proteins made of? This substance contains amino acids that are transported by the blood to every cell of tissues and organs. Proteins play an important role in the life and growth of the body; they are able to normalize water and acid-base balance. Without amino acids, it is impossible to create enzymes and hormones, and this is only a small part of the functions of these substances. The chemical formula of a protein molecule is: H2N–CH(R)–COOH.

What is protein for?

Protein, polypeptides and protein are the names of one element that consists of a chain of amino acids. The component serves as the basis of tissues and the main building material of the body. What is protein and what is it for? Regular intake of protein into the human body guarantees nitrogen balance and increases the rate of muscle building. Proteins are substances containing large amounts of amino acids. They can be of plant or animal nature.

Why do you drink protein? With regular consumption of a product containing a lot of protein, athletes increase muscle size and maintain the energy charge necessary for a full workout. At the same time, the required amount of protein for a person involved in bodybuilding depends on the degree of intensity of sports activities. Every day you can consume up to 2-3 grams of protein per 1 kg of body weight. In order for amino acids to be absorbed normally, carbohydrates must also be present in the diet.

What does protein help people involved in bodybuilding achieve? If you regularly use the substance in parallel with sports activities:

• muscle mass will begin to increase;
• fat deposits will burn quickly (this is due to the fact that protein suppresses hunger well, in addition, the rate of fat breakdown depends on the volume of muscles: the more muscle there is, the easier it is for a person to lose weight);
• health will improve (proteins ensure the renewal of every cell in the body);
• the athlete’s body will become more prominent (this is due to the growth of muscle mass and assistance in losing weight).

Protein shakes for muscle growth

This product belongs to the group of sports nutrition products and is a rich source of protein, while the protein powder does not increase the daily calorie intake. A protein shake is useful for anyone who is seriously involved in sports, trying to quickly improve their body. In this case, the choice of product should be based on the intensity of training, their frequency and individual parameters of the person (weight, height, etc.).

You can drink cocktails before or after exercising for half an hour. It is advisable that the temperature of the drink be about 37 degrees - this will improve the absorption of nutrients. Taking a protein shake at night can only be beneficial if you drink a certain type of product that takes a long time to digest. To achieve the expected effect, the powder must be diluted in 250-300 ml of liquid, then the protein will be absorbed by the body in full.

For weight gain

To increase body weight, it is important to eat a lot of protein foods, but not everyone is able to eat the right amount of food to make up for the lack of protein in the body (this is especially true for athletes). Protein supplements containing a high proportion of protein were created specifically for this purpose. You can buy protein powder at any sports nutrition store. However, it is worth understanding that proteins for weight gain are only an addition to the usual diet, and not at all a replacement for protein foods (cottage cheese, other dairy products, meat, beans, etc.).

It is most effective to consume amino acids in combination with exercise, proper rest and a balanced diet. A person who decides to drink a protein shake to gain weight, but is not involved in sports, should provide himself with at least minimal physical activity (jogging a couple of times a week, daily exercise, working out a specific muscle group). Otherwise, the resulting protein will be excessive and therefore will not be absorbed by the body, and the fats and carbohydrates in the product will be deposited as excess weight on the body in the form of deposits.

For girls

Representatives of the fair sex who are involved in fitness often use sports nutrition, including protein shakes. Protein for girls is amino acids that are responsible not only for muscle development, but also help:

• improve the functioning of the gastrointestinal tract;
• restore hormonal levels;
• deliver microelements and nutrients to body tissues;
• improve human protective functions.

There is no difference in the effect of amino acids on female and male bodies: for a person who regularly engages in intensive bodybuilding, the daily intake of the substance should be approximately 1-2 grams per kilogram of body weight. Proteins that enter the body in the form of supplements perform the same functions in men and women, so protein powder is not divided into female and male (with rare exceptions, in which sports nutrition may contain sex hormones, but this must be indicated on the packaging).

For weight loss

In addition to weight gain, a dietary supplement can perform the completely opposite function and be used for weight loss. This can be achieved by choosing the right diet, type and intensity of sports training. The consequence of regular exercise and low-calorie nutrition will be getting rid of excess deposits in the body. However, because the body begins to burn muscle as well as fat when in a calorie deficit, it is important to consume enough protein while losing weight to prevent muscle loss.

Girls and men need protein for weight loss not only to preserve existing muscles, but also to build new muscle tissue. Amino acids help the body to lose weight properly, discharging only those accumulations that have a fatty structure. At the same time, it is important to actively engage in sports, otherwise the consumed proteins will be deposited in the body in new folds. When consuming protein for weight loss, you need to adhere to the following rule: there should be a minimum of harmful carbohydrates in the menu, and you need to consume 15% less calories than you burn per day.

Types of proteins in sports nutrition

There are a lot of product varieties and additives are divided according to the type of raw material and degree of purification. In this case, the second factor plays a much smaller role than the first. The types of protein and the purpose of the product are closely related, since each type of supplement differs in effectiveness and effect. To choose the right protein for a particular task, it is worth understanding the characteristics of each type of protein.

Whey

The name of the product indicates that it is made from whey. A distinctive feature of this supplement is its rapid absorption (the process takes a minimum of time compared to other types of protein), so it is better to use soluble whey protein immediately before or after training. The product contains meat protein and is therefore not suitable for vegetarians. According to the degree of purification it is divided into:

• whey protein hydrolysate;
• whey protein isolate;
• whey protein concentrate.

Casein

This type of dietary supplement has a higher price than others, but has a more beneficial (rich) amino acid composition. However, casein protein takes longer to be absorbed by the body, so you should drink the shake in advance before training or even at night. In mature people, casein protein can cause allergies, so the protein should be used with caution. The product is prepared by curdling milk; at home, it can be replaced with natural sour cottage cheese (it is less fatty). According to the degree of purification, the product is divided into:

• calcium caseinate;
• micellar casein.

Soy protein

The substance is obtained from soybeans, so the product has a relatively low cost. However, plant proteins, including soy protein, do not have a complete amino acid profile and are not able to stimulate protein synthesis as well as other types of protein. If you increase the dosage of the supplement and supplement the product with lecithin, the effect will be much better. The advantage of soy and hemp proteins is that they swell greatly when mixed, which is very appropriate when losing weight (the drink gives you a feeling of fullness).

Which protein is better

According to many athletes, whey protein is the best: the product is well absorbed by the body, saturating the body with useful substances for the rapid restoration of such an energy source as ATP. In addition, the supplement stimulates anabolism, thereby accelerating muscle growth. However, the main disadvantage of whey protein is its relatively high cost.

It is impossible to say that the best protein is the one obtained from whey, since for each athlete one or another type of sports nutrition may be more useful, depending on the goals, systematicity and intensity of the athlete’s training. Let's look at the pros and cons of each type of protein:

1. Casein. The advantages of the supplement include the presence of all essential amino acids in the protein and its consistency, with which the body absorbs the product for a long time. So, by taking a portion of protein at night, you don’t have to worry about the destruction of muscle tissue - casein will provide the muscles with the necessary components for their restoration. The downside of the supplement is considered to be poor digestibility: once the protein gets into the stomach, it coagulates, turning into a solid lump and slowing down the digestion process not only of its own protein, but also of all other types of protein. Casein is worth using for those who want to lose weight, as it gives a long-lasting feeling of fullness.
2. Whey. The product is divided into three types according to the degree of purification, among which whey protein isolate stands out. Its advantages include a pleasant taste, excellent quality and good digestibility. The supplement contains neither lactose nor fat, while the protein contains all the necessary amino acids for the development and increase in muscle volume. The downside of the supplement is the relatively high cost and the high probability of purchasing a low-quality product, since some manufacturers mix other types of protein into it.
3. Soy. It is considered the least effective protein for athletes because it contains an incomplete set of amino acids. In addition, soy protein tends to transform into estrogenic protein, which is undesirable for male athletes. The advantage of the supplement is its benefits to the body: protein strengthens the immune system, normalizes cholesterol levels and reduces the risk of developing cancer pathologies.
4. Egg. The advantages of the product are excellent digestibility and a rich, perfectly balanced amino acid composition. The disadvantages of the supplement include the high price and unpleasant taste.
5. Fish protein. The disadvantage of the supplement is that the amino acids in its composition needed by the athlete’s body are poorly absorbed, so the product is practically useless for a bodybuilder.
6. Rice, pea protein, etc. Grain proteins are not very effective for athletes who want to gain muscle mass because they have low biological value. In addition, plant amino acids are slowly broken down and absorbed. Some supplements contain inhibitors that slow down digestion. The advantage of the product is its low price.
7. Meat. The supplement contains virtually no cholesterol and fat and is made from beef protein. The advantage of the product is the presence of creatine in its composition, which additionally stimulates muscle growth and strength. In addition, meat protein is highly digestible and has a rich amino acid profile. The disadvantages of this type of sports nutrition include its high cost.

How to take protein correctly

To grow muscle mass, it is optimal for a person to consume 1.5-2 grams of protein per kilogram of weight. It is better to drink protein twice a day, since it is difficult for the body to absorb large amounts of protein at one time. In this case, it is better to drink the cocktail in the intervals between meals: on training days - between breakfast and lunch, and then immediately after exercise. On normal days, you can drink a protein drink for the first time instead of a daytime snack, and a second time - before dinner.

How to make a protein shake

To make a cocktail, you can simply mix the powder with water, juice or milk. If you wish, you can make a multi-ingredient drink using recipes from the Internet. The main thing is that protein shakes should not be hot, otherwise some of the beneficial properties will be lost. Whether you're trying to lose weight or gain muscle, making smoothies is no different. However, in the first case, you need to replace 1-2 meals a day with a protein drink, in the latter, supplement your usual diet with amino acids. Cooking method:

• measure the required amount of protein using a measuring spoon;
• add a little vanilla;
• mix the powder with lemonade or milk (200 ml);
• shake the mixture in a shaker.

Benefits and harms

Protein is an indispensable assistant in the process of building muscle tissue, which needs additional building material during intense exercise. Like any product, the supplement has advantages and disadvantages. What are the benefits of protein, besides helping to increase muscle size:

• suppresses hunger, helping to reduce daily calorie intake and thereby promoting weight loss;
• reduces blood sugar levels;
• can serve as a hearty and healthy snack at work or on a trip;
• with its help you can compensate for the lack of proteins in the diet, which is especially important for vegetarians;
• includes a complex of amino acids necessary for the body;
• quickly absorbed without leaving a feeling of heaviness;
• helps increase energy charge, strength, endurance;
• normalizes insulin levels.

In addition to the positive aspects, protein supplementation has several disadvantages. What could be the harm:

• the powder can cause eating disorders (this applies to people who do not tolerate lactose);
• if you take an excessive dose of the supplement, your kidneys or liver may be damaged;
• Chemical sweeteners, flavors and other substances added by manufacturers to the product have a negative impact on the body.

Side effects

Read the label carefully before buying a sports supplement: the manufacturer usually indicates the side effects of the protein. Problems from consuming casein/whey powder may occur in people who have intestinal problems or lactose intolerance. In addition, when amino acids are abused, the kidneys are exposed to unnecessary stress. To avoid the development of pathological conditions, you need to control the amount of protein entering the body. Another negative effect of excessive protein intake can be obesity.

Contraindications

Knowing what protein is and that a lack of protein leads to various dysfunctions of human internal organs and systems, it is worth understanding, however, that protein is contraindicated for some. People with:

• kidney diseases, renal failure;
• genetic predisposition to kidney and liver diseases;
• allergies to components;
• lactose intolerance (when consuming whey/casein protein).

Video

Proteins for muscle growth are sports supplements that are concentrated protein. If you look at the chemical level, you can see amino acid chains that form polypeptides.

Why take protein, its effect on the body and muscles

There are two most common myths regarding proteins:

• this is “chemistry” or doping;
• This is a product designed exclusively for muscle growth.

On the first point. Protein is the same “chemistry” as all the chemical substances that make up the human body. All components of protein sports supplements are of natural origin - animal and plant. They have nothing to do with doping drugs.

The second myth is no less tenacious, but this opinion is far from the truth. Protein is multifaceted and performs a number of functions:

1. Forms muscles. Entering the body, protein is broken down into amino acids, which almost entirely make up muscle tissue.
2. Responsible for muscle contraction. Without protein, there would be no talk of any movement.
3. Helps maintain immunity at the required level.
4. Provides metabolic stability.
5. Affects the shape of cells - forms the cytoskeleton.

As for purely bodybuilding functions, here too protein works on at least two fronts. With the help of protein, you can not only increase muscle volume, but also get rid of fat. Protein affects muscle growth in different ways. Among them:

• influence on the RNA of muscle cells and stimulation of the growth of the latter through the intracellular signaling pathway;
• suppression of catabolism – protein prevents the breakdown of existing “reserves” of protein in the body;
• suppression of the synthesis of myostatin, a peptide that inhibits and blocks muscle growth.

If protein comes from natural products, why do we need sports supplements? The latter have two major advantages:

• they allow the athlete not to limit the amount of protein; It is not always possible to obtain “natural” protein in the required amount;
• There are several types of sports proteins, differing in purpose and speed of absorption.

Conclusion - supplements allow you to be flexible in the matter of nutrition that affects muscle growth.

Types of proteins

There are many options for protein supplements. We are interested in those that help to increase in volume. In this context, proteins for muscle growth are classified according to their composition and rate of absorption by the body. Let's consider the features of the main types.

Fast protein - whey

Whey protein is a concentrate of globular proteins that are obtained from whey (the mixture formed when milk curds). Its main difference is its rapid absorption by the body.

This variety is sold in the following basic formats:

1. WPC (concentrate). Protein that is not highly purified - usually contains some cholesterol and fat; range of lactose and bioactive substances – 29-89%; from the intestine it is absorbed into the body in 3-4 hours (90%).
2. WPI (isolate). Purer protein – the share of bioactive substances is more than 90%; Like the concentrate, this type is characterized by a milky taste; 90% absorption is achieved in approximately 3 hours.
3. WPH (hydrolysate). The purest variation, which is absorbed easier and faster than others; in fact, it is a protein partially destroyed by enzymes for the purpose of rapid absorption; Hydrolysates are characterized by a bitter taste and high cost.

Despite the different performance of the serum types, a study by Moriarty KJ conducted in the 1980s showed little difference in the effect on muscle growth. In practice, this means that it doesn't always make sense to pay more for cleaner options.

Why do you need fast protein and what is its advantage? Due to its rapid absorption, whey protein is suitable for:

• people with fast metabolism;
• for use during periods when the body needs urgent reinforcement with amino acids - in the morning, before and after training, during drying and losing weight.

Slow protein – casein

Casein is a protein with a complex composition. Formed as a result of enzymatic curdling of milk. The main difference is the low rate of absorption from the gastrointestinal tract. Once in the stomach, this protein forms a dense mass that is digested within 6-8 hours. All this time, the body is provided with the necessary amino acids.

Slow protein is characterized by lower biological value and a relatively weak thermogenic and anabolic effect. For a person seeking to gain weight, this means that casein can and should be considered only as an auxiliary protein.

Important points:

• casein is not only digested much more slowly compared to whey, but also has the ability to reduce the rate of absorption of other types of protein;
• It makes sense to consume slow protein before bed; its main task is to slow down inevitable catabolism during periods when other options are not available to the body;
• casein is a good help during forced fasting; if eating is not possible for several hours, a portion of slow protein will protect the athlete from the destruction of muscle tissue.

Complete protein

Complex proteins are a combination of different types of protein. These supplements contain both fast and slow proteins. Thanks to this, both the rapid supply of amino acids to the body and the “smoldering” protein effect are ensured.

In addition to whey and casein protein, protein complexes may also include other types. Supplements that additionally include egg white perform very well. In terms of absorption, the latter is a cross between the main options. Thanks to the good combination of egg protein and whey protein, this complex serves as an excellent nutritional mixture with a high anabolic response.

Despite the described advantages of individual types of protein, each of them has disadvantages. Complex proteins largely offset the disadvantages of the components, making the mixtures universal.

Many complexes include soy protein. It is a leader when it comes to fast protein compatibility. Sometimes you can find a combination of egg and soy whites. But their effect is inferior to that of mixtures that include fast and slow species.

So which proteins are best for muscle growth? Versatility is good when it is not possible to use specialized compounds. Preference should be given to additives with a pronounced specific effect, based on a well-thought-out consumption strategy.

It has been proven that fast whey protein has the best anabolic properties. Complex additives compensate for the shortcomings of the species, but at the same time do not allow the full potential of the individual components to be revealed. In addition, soy proteins, which go well with fast ones, have many disadvantages. And “soy”, due to its low cost, is often included by manufacturers in complex sports supplements.

Protein	pros	Minuses	Biological value	Rate of assimilation (absorption), g/h
Whey	absorbs very quickly goes well with other ingredients low cost	It is advisable to take before and after training, while during the day - in combination with other types	100	10-12
Casein	is slowly absorbed, allowing you to maintain the required amino acid level throughout the day good amino acid composition	has an unpleasant taste poorly soluble	80	4-6
Egg	absorbed at an average rate closest to the ideal protein (the best amino acid composition)	High price	100	9
Soy	takes a long time to digest lowers cholesterol levels	Relatively ineffective	74	4
Lactic	good amino acid composition low cost	Can worsen bowel function	90	4,5

Possible harm

Let's return to the myth that protein is a “chemical”. This stereotype is the reason the masses believe that protein supplements pose a health threat. In fact, studies show inconsistent effects from taking protein mixtures.

However, taking supplements in excess can have a negative impact on the body. Possible harm from proteins for muscle growth:

• Skeletal system. Excessive consumption of proteins leads to excessive excretion of calcium from the body; on the other hand, additional protein intake enhances the bioavailability of calcium and stimulates its absorption.
• Carcinogenic effect. Studies demonstrate a visible relationship between protein abuse and the development of cancer; In some cases, the statistics are inconclusive, but they cannot be discounted.
• Kidney diseases. There is evidence of a relationship between high protein intake and the formation of kidney stones; but this relationship is controversial - data from various experiments are contradictory.
• Diabetes. There are studies demonstrating a possible connection between consuming large amounts of protein (and low carbohydrate intake) and the development of type 2 diabetes; however, the exact cause of the disease is unclear - perhaps the reason lies in, or maybe the roots should be sought in other aspects.
• The cardiovascular system. There is evidence indicating a possible connection between the intake of animal proteins and the risk of coronary disease; on the other hand, statistics showing the dependence of typical mortality on a low-carbohydrate, high-protein diet are unconvincing.

Are there any contraindications?

There is a contraindication to taking protein - individual protein intolerance. As happens with conventional products, sometimes protein can cause allergies and intestinal disorders. The causes of digestive problems are intestinal dysbiosis or a lack of appropriate enzymes. If there is a connection between a protein diet and diarrhea/constipation/flatulence, the solution is either to reduce protein dosages or take enzymes.

To summarize, we can say that the problems from consuming protein mixtures are insignificant relative to the harm that the modern diet causes. Confectionery products, saturated fats and other foods that are far from compatible with the body are much more compelling reasons to think about changing your diet.

Hello dear blog readers. Many gym followers are interested in the question: “does protein help with muscle growth?” Today I will try to dispel some myths about protein. Perhaps I will upset someone, but on the contrary, I will please someone.

There are many myths and legends about such a sports supplement as protein: from its effect on male strength to miraculous abilities in gaining weight. You have to give marketers credit because they do a good job if people believe in these things. Especially in muscle growth.

Let's take a closer look at this supplement.

As a rule, in sports this word refers to a supplement or sports nutrition product consisting mainly of protein. Actually, “protein” translated from English means protein. As you know, a bodybuilder’s body needs protein to build new muscles. But the speed of muscle building is limited by our hormones and only increasing their levels in the body can speed up the process. Protein, no matter how much you consume it, practically does not have such properties.

Most protein powder as a supplement is derived from milk. The most common is whey protein, obtained by filtering whey. It, in turn, is divided into whey protein concentrate, isolate and hydrolyzate. Why such diversity? - you ask. Manufacturers have given people of any income the opportunity to buy this supplement.

• The concentrate is the cheapest of the three. The protein content in it does not exceed 80%, the rest of the volume is occupied by various impurities, including lactose.
• , both in price and percentage of protein.
• And the best type of whey protein is hydrolyzate! But the exorbitant price, despite the almost pure protein, makes it not attractive to the average buyer.

Besides whey protein is quite common. No less common is soy protein, which is not desirable for use in bodybuilding and fitness, as it has the least amount of protein.

How much does a protein supplement cost? The price range is quite wide and can range from 500 rubles to 3 thousand per 1 kilogram. It all depends on the brand and type of supplement.

Do we need protein?

Good question. After all, the protein itself. Therefore, answering the most common question from beginners: “how much can I get from a can of protein?” We can safely say that not at all, if there is no excess calories in the body and the muscles are not stimulated to grow with the help of strength training! However, this supplement cannot be called useless! Here are the reasons:

1. It is she who will help you out in a situation when you want to eat, but there is no opportunity or time to cook something for yourself.
2. Suitable for vegetarians who, due to dietary restrictions, may not receive enough.
3. The increased protein content helps slow down the breakdown of muscle tissue. By taking an isolate or hydrolyzed protein shake in the morning and after training, you suppress catabolic processes.
4. Isolate or hydrolyzate will be very useful when your body needs a quick boost. These may be the cases from the previous paragraph, or others.

You see, protein turns out to be quite a useful thing, but if you don’t trust sports nutrition products, you can use it!

Usually at home, combinations such as are used, you can add eggs to the cocktail. Fruits are at your service as flavoring additives.

But if you are faced with a choice between getting protein from natural products or from a supplement, then regular food is preferable, since in addition to proteins it is rich in vitamins and minerals, which protein cannot boast of.

How to take protein

If you decide to take protein, then you need to know how to do it correctly.

Taking this sports supplement is appropriate immediately after waking up, as a snack between main meals, before and after training, and also at night. Of course, you don't have to drink it 5 times a day. How then to use it?

Almost any protein intake can be replaced with regular food. Taking casein protein at night can be countered by taking a serving of cottage cheese. And in the morning, if you don’t drink it, but just eat an omelet from a couple of eggs, nothing bad will happen. But after training, taking protein is advisable, since the stomach is unlikely to be ready for regular food.

When you constantly need to fuel your muscles to keep them in good shape. During this period, taking a protein shake during the day, post-workout and evening (before bed) will be relevant.

Recommended portions for consumption are usually written on the packaging, but this is an average value. To know exactly how much you need to take, determine the amount of protein your body needs per day. Depending on the purpose, it can vary from 1.5 to 2.5 grams per kilogram of weight. Calculate how much of the resulting figure you consume with regular food, and divide the rest between meals in the form of cocktails.

What's the end result?

Numerous studies and reviews of people taking protein confirm its beneficial properties. Of course, the light and you are free to do without it altogether, but if you have already decided to accept it, then there is nothing wrong with that. Your liver will not fall off and everything will be fine with your male power!

And with this I say goodbye to you. Subscribe to the blog, share useful information with friends on social networks. See you soon!

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Protein is a pure protein, which, when entering the human body, breaks down into amino acids, which create the basis for muscle mass. Therefore, it can be argued that without it there will be no stable and complete increase in muscle mass. Protein for muscle growth is divided into four main types:

• albumin;
• whey;
• soy;
• casein

Each of them is good in its own way and can be used for its intended purpose.

Varieties

Protein for muscle growth is a natural product consisting of natural ingredients. The origin of all its types is different. So, using the example of whey, we will consider its production. The process is quite simple, using cow's milk as the basis:

• concentrate - contains from 20 to 80% pure protein, considered purified;
• isolate is a much better purified product that contains at least 97% protein;
• hydrolyzate is one of the most expensive varieties, which is best absorbed and has special enzymes.

Why whey protein? It is worth noting that it is not for nothing that it is called “fast” and is so loved by professional athletes and athletes. It disintegrates in the body and is absorbed in the shortest possible time. There are, of course, those athletes who prefer “slow” protein (the choice depends on the purpose of the training). It could be as follows:

• ordinary “bottled” protein;
• vegetable proteins (including soy proteins);
• casein.

Nowadays, complex proteins are especially popular, which combine “fast” functions, due to the rapid absorption of amino acids, and “slow” ones, due to which the required level of protein is maintained in the tissue for a long time.

How to take protein for muscle growth

Of course, protein for muscle growth must be taken not only based on its type, but also depending on the type of training.

For example, “fast” is used during weight gain and “drying”. On average, an athlete consumes no more than six servings per day, each of which is 30 g. As for the optimal time of intake, it is better to adhere to three rules:

1. In the morning, when the body needs amino acids as much as possible.
2. An hour and a half before playing sports.
3. After training, when the energy has been used up.

In this case, “fast” proteins should make up half of the daily diet. As for the “slow” ones, things are a little different. Due to the fact that they are absorbed over several hours, they are often used for muscle gain and to reduce overall body weight. If you are overweight, you need to combine approximately 80% “fast” and 20% “slow” proteins. They should be taken during long periods between meals and before bed.

As for complex proteins, they can be used in both “fast” and “slow” programs. The average daily norm for an athlete per 1 kg of his weight is approximately 1.7-2 g of product.

Best Protein for Muscle Growth

It is impossible to give a definite answer to questions about how much proteins for muscle growth cost, because manufacturers, depending on the type of product and its purpose, can set very different prices. Using the example of five popular brands, you can understand how much the price varies:

• Whey protein SAN Platinum Isolate Supreme (hydrolyzed), 2240 g - 6500 rubles.
• Whey protein Dymatize ISO-100 (hydrolyzed), 2275 g - 6300 rub.
• Whey protein Optimum Gold Standard 100% Whey, 2200 g - 5000 rub.
• Whey protein isolate Syntrax Nectar, 908 g - 2500 rub.
• Casein protein Syntrax Micellar Crème, 908 g - 2000 rub.

What foods contain protein?

A huge number of products that a person consumes almost every day in one volume or another contain protein. Among them are lean meat, eggs, poultry, fish, dairy products (contain a low amount of easily digestible proteins), etc. Of course, ordinary food is much better than protein supplements, because along with food, special enzymes that help digestion enter the body, the breakdown and assimilation of this element. But it is important to consider that along with these beneficial components, the body also receives those substances that must be abandoned at certain stages of training. In order to get only the necessary proteins, you need to prepare your food properly.

Homemade recipe

Naturally, homemade muscle proteins will be much cheaper, but you need to understand which of the products in the refrigerator are healthy and which are useless or even harmful.

The biological value of a protein is calculated based on the similarity of the amino acid structure with a similar component contained in our body. The table clearly shows the value of a particular product in protein ratio.

Benefit for health

It must be added that not only athletes and professional athletes take protein for muscles. Reviews from numerous celebrities who are in good physical shape indicate that they also do not disdain this way of nourishing the body. The only caveat: they must use plant protein. For example, soy is perfect for reducing the risk of cancer, heart attack, and simply strengthening the cardiovascular system.

If you want to make your body more resilient, strengthen your bones and ligaments, then whey protein is needed. The health benefits of taking sports supplements are probably difficult to overestimate. The main criterion when choosing proteins is its natural origin. Some people often confuse sports nutrition with steroids and anabolic steroids, which is fundamentally wrong, which gives rise to stereotypes that it somehow negatively affects health, and even potency in the stronger sex. In fact, these are all fabrications and unfounded speculations of people who do not understand this issue at all. Take action right now and see for yourself!

Which Protein Supplements Should You Buy?

Protein for muscle growth must fulfill its main function. Therefore, before choosing it, you should pay attention to the actual protein content relative to the weight of the serving. Let's look at an example. If a product weighs 100 grams and contains 90 grams of protein, then the serving contains 90% protein.

Next you need to pay attention to the company that produces this product. The fact is that now there are a large number of really good and proven companies on the market that not only specialize in the production of protein supplements, but also engage in in-depth research that proves their quality. Among these I would like to mention Cytotech, Gaspari and Labrada.

The last thing to pay attention to is texture and taste. After all, you won’t want to take a protein that has a pronounced unpleasant taste or appearance on a systematic basis.

A Final Word on Total Calories

We have found out which protein for muscle growth is best for you, all that remains is to add a few words. It is worth considering one unshakable rule of any athlete: “Calories in, calories out.” Weight depends entirely on the amount of food consumed. Everything in the body is interconnected.

When an athlete follows a low-carbohydrate diet, he puts himself in great danger due to the body's production of ammonia, which harms the nervous system. It is necessary to correctly combine all components of the diet. The ideal option would be the same consumption of protein and carbohydrates, and at the final stage it is better to add 10% non-industrial fats.

For example, if an athlete weighs 100 kg, then approximately 90-100 grams of proteins and carbohydrates per day are needed, while fats should be about 9-10 g.

At the first stages it may seem difficult, but once you start, you will not be able to stop, and in the shortest possible time you will achieve the desired results.