Protein nutrition for weight loss. How to take protein correctly - a complete guide. Sample menu for women

Edition: 06/19/2019

During physical activity, proteins are an indispensable component of nutrition. And it doesn’t matter what kind of sport you have chosen: bodybuilding, fitness or cardio, how often and how intensely you do it, everyone needs proteins. And I must say that sports nutrition includes a huge amount of protein supplements. But before you wonder what protein blends are on the market for sports nutrition, how to take them, and what these supplements do to muscles, it is important to at least understand the difference between protein sources, and at the very least, learn everything about proteins.

Instead of a preface

Questions about why protein is needed, to whom and how much is needed, remain open for a very long time. Probably, for the first time, mankind thought about the fact that meat (and therefore the protein contained in it) contributes to the growth of muscles, back in ancient times. And the ancient Greek athlete, one of the most powerful people among the Hellenes, Milon of Croton, prompted this thought. He was the winner of many competitions, but he amazed the Greeks in another way. The legend says that Milon took a 4-year-old bull in his arms every day, carried him along the entire length of the Olympic Stadium, and then killed, fried and ate him. Modern researchers have calculated that every day the Greek ate at least 9-10 kg of meat. The Greeks firmly believed that the athlete gets his strength from the meat of the killed bulls. And current bodybuilders fully agree with the Greeks: yes, Milo received his strength from animals. Strength training (and carrying a live bull on your hands is not for you to lift iron in the gym) and the use of a large amount of proteins and other nutrients contained in beef did what they were supposed to do - his muscles became strong and voluminous, and he the athlete is much more enduring than his peers.

Closer to our times, another hype around protein, which was called a miracle food for athletes, rose in the 1960s-1970s. In those days, many media promoted proteins as the best means for muscle growth. Then many bodybuilders and trainers began to consume a lot of whole, meat and. Then the cinema did its job. Probably, many now remember the hero of Sylvester Stallone, Rocky Balboa, who drank raw eggs. And already in the 1990s, the world learned about protein powders, which marketers presented as a miracle drug for bodybuilders.

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

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

Protein and amino acids

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

Depending on the set of amino acids, all proteins are divided into two groups: complete (complete) and incomplete. A complete protein (found in meat) is more useful, as it contains the full range of amino acids necessary for humans. A vegetarian diet based on plant protein is considered by many nutritionists to be unhealthy because it lacks complete proteins.

The generally accepted protein intake for adults who are not very active is 0.8 g per kilogram of body weight. For infants and children, the daily protein intake is increased by 2-3 times (fast-growing organisms need more of the substance).

But still, how did scientists determine that a person needs just such a serving of protein? They took nitrogen (a component of protein) as a basis and calculated how much protein the human body can absorb before an excess of nitrogen occurs. And then the researchers analyzed the benefits and harms to the body from different portions of the accumulated nitrogen. It turned out that the body loses nitrogen throughout the day along with sweat, urine, feces, exfoliated skin, fallen hairs. In addition, the body uses its protein reserves in the process of digestion. And this is repeated daily. Therefore, the recommended daily serving of protein is just the amount needed to replace daily nitrogen losses.

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

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

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

In addition, scientists have found that about a quarter of all the athlete's body should receive from protein foods. it is essential to include at least 20-30 g of protein in each meal (it is advisable to eat food every 3 hours). This helps to keep the process of muscle protein synthesis going on.

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

Biological value and types of proteins

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

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

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

whey protein

This whey-derived substance is an excellent source of protein for several reasons:

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

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

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

Depending on the method of manufacturing whey protein, there are isolate, concentrate and hydrolyzate.

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

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

Whey Protein Concentrate

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

Whey protein hydrolyzate

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

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

Egg white

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

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

Purified egg white in sports nutrition is known as albumin. It belongs to the proteins with high bioavailability, contains large amounts of BCAAs and. It absorbs fairly quickly, but not as fast as whey protein, making it ideal for use throughout the day, including post-workout or post-meal. For a super-bioavailable supplement, you can mix egg and whey proteins.

If raw chicken proteins are used to make homemade protein shakes, it's important to make sure the product is free of Salmonella.

Casein

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

How is casein hydrolyzate obtained? On the same principle as its whey counterpart: large chains are broken into smaller fragments, as a result of which the protein is digested faster.

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

milk protein

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

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

Meat proteins

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

What are protein supplements made of?

The proteins used by bodybuilders are safe supplements, the manufacture of which is a banal removal of a nutrient from food. Sports nutrition may contain a vegetable protein protein or a component of animal origin. Proteins are by no means hormones or steroids. The harm and benefits of additives depend solely on the expiration date of the additive and the individual characteristics of the body. By the way, recently a new supplement has appeared on the sports nutrition market - the so-called heavy protein. It is based on immunoglobulin G-protein (listed as immunoglobulin protein isolate or serum protein isolate in the list of ingredients).

It is said that this substance accelerates muscle growth even without physical exertion, although many athletes, to put it mildly, are suspicious of the new product.

Suitable for weight loss or mass gain?

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

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

However, not all types of protein work as a fat burner. Meat protein, on the contrary, can increase waist circumference. So, at least, some studies have shown. And if anyone else is wondering if you can get fat with protein, the answer is yes. But for this, it is important for lean people to know how to correctly calculate their own daily protein intake, as well as understand how to drink protein supplements for weight gain.

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

Baby food instead of protein

For novice bodybuilders, the question is relevant: “How to replace protein and is it possible?”. Some consider baby food to be an adequate alternative to a sports supplement. In fact, the muscle fiber in the bodies of athletes will not experience any benefit from infant formula. The children's product contains almost 6 times less protein than whey isolate, but is an extremely rich source of fats and carbohydrates. And this means that baby food in sports is a poor helper.

Which is better: a protein shake or a weight gainer?

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

How long does protein keep?

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

The function of protein supplements is to provide energy and improve muscle growth. It would seem that what's wrong is that a child consumes a protein shake from a well-known sports nutrition manufacturer, such as Mutant, Vita or Laktomin. Meanwhile, doctors, nutritionists and many trainers are against such experiments. The child's body is just being formed, and he is able to get all the nutrients necessary for this process from food. Protein is no exception. And if you decide at what age to use sports nutrition, then, according to experts, not earlier than 23 years old, when the body has completely completed the complex process of formation. Until that time, a balanced diet and moderate exercise are enough.

What is pharmaceutical protein

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

Why do you need protein in cosmetics

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

And now let's talk about, perhaps, the most interesting for athletes - about the most popular protein supplements on the sports nutrition market.

BSN

Syntha-6

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

Syntha-6 Isolate

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

Syntrax

Nectar

Product in the form of a protein powder intended to be diluted in water, juice or milk. It is 100% whey protein isolate. One serving is 23 g of highly active and biologically valuable protein. Does not contain lactose, fats, carbohydrates and gluten. But the supplement contains small portions of calcium and phosphorus, as well as all the essential amino acids. It is presented in different flavors, including fruit. The chemical characteristics of the protein contained in the supplement make it possible to drink a cocktail with equal efficiency in the morning, before bedtime or immediately after doing strength exercises.

Trophix 5.0

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

Weider

Mega Mass

This is a carbohydrate-protein blend from one of the leading manufacturers of sports nutrition. The protein matrix of the supplement is a combination of three components: egg protein, milk (in the form of an isolate) and whey (also in the form of an isolate). The special composition of proteins provides the athlete with essential amino acids. A serving of the drug is 49 g of pure protein. The gainer is designed to be diluted in non-fat milk. Suitable for use as a post-workout supplement or as a replacement for one of your solid meals. Promotes rapid recovery and growth of muscles. In addition to traditional shake powders, the supplement is also available in the form of carbohydrate-protein bars (Mass Mega Bar).

premium whey

Specially designed for athletes, the supplement formula is a blend of protein isolates, ultra-filtered whey concentrate and glutamine. One serving of the supplement contains 25 g of pure protein. The powder dissolves in milk and water. The supplement helps to overcome the plateau, is designed to improve muscle growth, increases endurance, accelerates recovery, allows you to increase the level of load, helps to draw the relief. Suitable for people of different body types and fitness levels, including those who are obese or underweight. The additive is presented in different flavor solutions.

Protein bar

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

Protein 80 Plus

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

Dymatize

Elite

This line of proteins from Dymatize includes several products:

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

ISO 100

This Dymatize supplement is a hydrolyzed whey protein isolate, the most effective form of protein available. Whey Isolate is the fastest protein available, making it a must-have for post-strength bodybuilders. It has a beneficial effect on muscles: accelerates the recovery process, promotes faster healthy muscle growth. The manufacturer promises noticeable changes in the muscles after 8-12 weeks of using the supplement.

Optimum Nutrition (ON)

Whey Gold Standard

This blend of whey concentrate and protein isolate is referred to as a premium sports supplement. The special type of protein contained in the mixture contributes to the rapid absorption of the supplement. Suitable for post-workout complexes, as a "snack" between meals, as well as for use before bedtime. Pairs well with water, milk and oatmeal. The manufacturer offers variants of this supplement with a variety of flavors.

SAN

Pure Platinum Whey

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

Ultimate Nutrition

ISO Sensation

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

Prostar

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

BPI

Whey HD

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

Best Protein

Whey protein isolate, concentrate and hydrolyzate come together in this supplement to create one of the most effective formulas for muscle recovery. The special structure of whey protein makes it the most accessible to the human body. The protein is quickly absorbed by the cells. A serving of a protein shake taken after a workout will provide the body with at least 24 g of high-quality protein. And especially for gourmets, the manufacturer has developed several mouth-watering flavors and aromas of this additive.

power system

Professional Protein

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

Pure Protein

Multi Protein

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

You should also pay attention to products from such manufacturers:

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

Although the range of protein supplements is much wider. Here are some other well-known products on the market:

• ART Modern scientific technologies (XXI Power);
• KFD Nutrition (WPC 80, Premium WPS);
• Rule 1 (R1 Protein);
• Nutricia (Nutridrink);
• Mutant (Mutant Whey, Mutant Pro);
• Muscular Development (MD) (MD Whey);
• Lactoprot (Lactomin 80);
• Arla (Lacprodan 80);
• Scitec Nutrition (Isolate, Whey Protein Prof);
• BioTech (Iso Whey Zero);
• FitMiss (Delight);
• Sportpit (Athlete);
• Fortogen (Ultra 80);
• KSB (KSB-55, KSB-80);
• Triav (Goliath 80, Gladiator);
• Atlet Power (Athlete Power);
• 4UZE (PureProtein, Protein Matrix);
• Vansiton (WAY-80, Ultra PRO, For cocktails);
• Tekhmolprom (KSB Gadyach 65%);
• Evalar (SportExpert, SportExpert Protein Mix);
• Amway (Nutrilite Protein Powder);
• aTech (Whey Protein);
• CyberMass (Whey Protein);
• Dominant Nutrition (Whey Protein);
• Energy Diet (Energy Diet);
• Energy Pro (5 Protein Matrix, Whey Protein for Women, Whey Protein for Men, Multiprotein);
• GeneticLab Nutrition (Whey Pro);
• Herbalife (Formula 3, Formula 1);
• Ironman (F80, Whey protein);
• Junior Athlete (Protein #1, Protein #2);
• King Protein (Whey Protein, Whey Isolate, Casein Protein, Multi Protein);
• Milkiland (WPC 80);
• MyProtein (Impact Whey Protein);
• Olimp (Pro Whey Shake, Provit 80, Natural Whey Protein Concentrate, Pure Whey Isolate, Sojavit 85, Egg Protein, ProLong Protein);
• OstroVit (WPC 80, Micellar Casein);
• Power Pro (Whey Protein Power Pro, Femine Power Pro, ProBio Whey Protein, Protein Power MIX, Crea Pro Power);
• QNT (Metapure Zero Carb);
• R-line (Whey);
• RPS Nutrition (Whey Protein Blend);
• Sporting (Whey Protein).

No bodybuilder should be deficient in protein.

Protein supplements are usually selected based on indicators of biological value. Milk and eggs should form the basis of a protein diet, but meat, whey, or plant-based proteins should also not be abandoned. Each of these varieties has its own advantages. And the easiest way to get these substances is to take protein sports supplements.

updated:

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

WHAT IS SPORTS NUTRITION

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

First of all, when they talk about sports nutrition, they mean nutritional protein supplements (they are also “proteins” or “prot” in jock jargon). They help the individual involved in the gym to gain the necessary protein intake.

Typically, a person needs about 1.5 grams of protein for every kilogram of body weight. But for growing muscle mass, it is recommended to eat at least 2-3 grams of protein per kilogram of body weight per day. However, eating, say, 200 grams of protein per day for a typical 75-pound person can be difficult. For example: in 100 grams of beef there are only about 18 grams of protein, in a glass of milk - 5.8 grams. And in a portion of a protein shake, reminiscent of the taste of a milkshake from childhood, there are as many as 50 grams. In other words, sometimes it's impossible to cram in an extra 300 grams of boiled chicken breasts, but it's easy to drink a delicious vanilla smoothie. Yes, and it doesn't cost more.

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

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

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

Gainers

Most Popular Gainer on bodybuilding.com

If you are planning to gain mass (and all readers of Zozhnik know that it is almost impossible to gain muscle mass and lose weight at the same time), then the best assistant is a gainer. This is a type of protein supplement with a lot of not only protein, but also carbohydrates, fats, and generally calories. After all, to gain mass, you need to consume even more calories than you diligently burn in the gym. If there is a shortage of calories, the muscles will not grow, no matter how you rest against the barbell.

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

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

According to the leading sports nutrition retailer in the United States. They can be ordered directly from their website (they are actively transported to Russia), or found in any Russian sports nutrition store.

Casein protein

Most popular casein according to bodybuilding.com

Casein (calcium caseinate) is a complex protein obtained from milk by enzymatic curdling. Once in your stomach, casein is digested for a very long time, gradually providing the body with amino acids. From the school biology course, you remember that amino acids are the constituent parts, the building blocks of any protein, there are only 20 of them, and any other protein needed by the body is synthesized from these 20 building blocks.

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

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

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

"Fast" protein

The most popular protein - the "gold standard" from Optimum Nutrition

These proteins include whey proteins. “Fast” refers to everything that is called “isolate”, “whey protein”, “whey protein”, “fast protein”, “whey”, “hydrolyzate”.

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

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

For overweight people, the same experts working in the fitness industry recommend taking “fast protein” during the fat burning cycle before training, after training and in the morning, when the body experiences the greatest demand for amino acids. The use of the isolate is also great for athletes with lactose intolerance.

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

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

The best fast proteins according to Sportwiki:

1. 100% Whey Gold Standard - a blend of isolates and concentrates, the best value for money. This protein was also recognized as the best in 2013 according to bodybuilding.com.

2. SAN 100% Pure Platinum Whey is a blend of different whey protein fractions.

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

BCAA

Most Popular BCAA Supplement by bodybuilding.com

BCAA (read as “becea”, they are also “beceashki”, “aminki”) - in fact, already split protein. It is a complex of three essential amino acids: leucine, isoleucine and valine.

They are irreplaceable because BCAA cannot be synthesized inside the body, a person can get them only with food and supplements. About a third of our muscles are made up of these three amino acids. BCAAs are also actively involved in muscle recovery and anabolism processes. In addition to absolute safety for the body, it has been proven that BCAAs help protect muscles from destruction, increase muscle mass and strength, and help reduce the percentage of fat in the body. Unlike other types of protein that are sold as powders packed in large jars, BCAAs are most often sold as a liquid in one-litre bottles or as tablets.

Egg white

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

Egg white at Mr. Olympia in Las Vegas

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

What to buy to get started

If for you going to the gym is not the beginning of a long journey to the podium Mr. Olympia or at least the open Championship of the Samara region, but just “for yourself”, then it makes no sense to buy a full set of 4-5 cans of protein supplements alone, as well as ammunition for other sports nutrition.

If we were asked what the first thing to buy from a sports nutrition, if you really want to do it, then Zozhnik would recommend starting either with a jar of a gainer, if you are clearly not gaining your daily calorie intake, but dreaming of building muscle mass. Or with a jar of "quick protein" if your goal is to maintain or reduce body fat percentage.

If you want to spend a little more money on joining the world of sports, buy a can of casein (drink at night, bake buns from it), as well as BCAAs that you need to swallow after training.

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

Most importantly, stay within your daily calorie allowance. Sports nutrition is not a panacea, but tasty helpers in this matter.

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

How to consume protein

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

Get yourself a shaker to drink protein shakes. First, pour milk into the shaker (but pay attention to its fat content, calorie content - it must be added to the cocktail indicators). Pros use water or skimmed milk with a fat content close to zero. After milk, pour out a stingy powder (and not vice versa), spin the shaker and pretend to be a bartender.

Many people whose body weight exceeds the norm, having a sagging tummy, dream of losing weight quickly, without making much effort. A protein diet allows you to lose weight without exhausting yourself with physical exertion. It suits both men and women. The point of such a diet is to consume large amounts of protein.

The essence of the protein diet

The duration of this diet is 10 days, during this period you should stop eating carbohydrates and increase the intake of protein foods. But this is not the only thing that needs to be observed during the diet, there are also a number of other features.

The main rule is to drink plenty of fluids. Every day you should drink at least 2 liters of any liquid, but pure water is better. Before each meal, it is important to drink 200 ml of water, and one hour after eating, you can not drink. This is important to do, because water satisfies hunger and prevents overeating.

It is equally important that you need to eat in small portions, but often (5-6 times a day), dinner should not take place later than 20 hours. This is necessary for proper metabolism. The body, therefore, processes food better and fat is not stored in reserve.

It is also very important to monitor the ratio of meat products and vegetables, namely part of carbohydrates and 2 parts of proteins. Protein is able to saturate the human body, it begins to eat less and, according to this principle, weight loss occurs.

For 10 days, being on a protein diet, you can get rid of 5 kg of unnecessary weight. This will happen if you stick to a strict schedule and nutrition.

What is the protein content?

To make sense of the diet, you should know which foods contain protein:

• red meat (lean);
• chicken;
• duck;
• turkey;
• milk;
• cottage cheese;
• yogurt without additives;
• kefir.

In addition, some protein is found in the following vegetables:

• asparagus;
• spinach;
• broccoli.

During a protein diet, these vegetables are important to consume daily.

Menu for 10 days

The advantage of such a diet is that you can eat quite varied, because it is allowed to eat a lot of foods that contain protein. It is important to understand that salinity, canned food, food with the addition of dyes is prohibited. During the diet, it is allowed to eat grilled chicken, but strictly without skin, barbecue can also be included in the diet by cutting off the top.

An approximate menu might look like this:

1 day

1 breakfast. 100 grams of 0% cottage cheese, half a glass of yogurt without additives, unsweetened green tea.

2 breakfast. Fresh vegetable salad with olive oil, green apple or orange.

Dinner. 230 ml of soup in chicken broth, sea fish, baked or grilled, a cup of not sweet and not strong coffee or chicory.

1 dinner. A piece of boiled lamb or beef, 125 grams of stewed vegetables.

2 dinner. Grilled fish, a glass of yogurt.

2 day

1 breakfast. Boiled or steamed chicken meat, salad of tomatoes and fresh herbs, unsweetened tea.

2 breakfast. Salad of lettuce, tomato and celery, which can be seasoned with vegetable oil.

Dinner. A piece of grilled pork, vegetable stew, weak coffee.

1 dinner. Meat with vegetables, steamed.

2 dinner. Vegetable salad with butter, chicken broth, tea.

3 day

1 breakfast. Steamed cutlet, one boiled chicken egg or 2 quail eggs, a cup of tea without added sugar.

2 breakfast. Pumpkin puree soup.

Dinner. A piece of pork stewed with mushrooms, vegetable salad, coffee.

1 dinner. Cauliflower in batter, steamed and a piece of meat.

2 dinner. Steamed fish, salad of vegetables and herbs with lemon juice.

Day 4

1 breakfast. A piece of boiled beef, coleslaw, broccoli dressed with butter, coffee.

2 breakfast. Meat stew with herbs.

Dinner. Soup puree, cutlet, tea.

1 dinner. Lightly fried chicken with zucchini.

2 dinner. Baked meat, vegetable salad with lemon juice, coffee or tea.

Day 5

1 breakfast. A piece of baked lamb and vegetable salad, tea.

2 breakfast. The vinaigrette.

Dinner. Grilled fish, cabbage in batter.

1 dinner. Green salad, tea.

2 dinner. Meat and vegetable salad.

From the 5-day menu, it can be seen that a person will not remain hungry, since dishes can be prepared quite satisfying. This diet is considered unique, you can eat delicious food and still lose weight.

It is important to understand that the slightest deviation and the diet will not be effective, and it will be possible to repeat the course only after 14 days.

Protein Diet Recipes

These dishes are safe and fully meet the requirements of a protein diet. In addition, they do not require a long time to be in the kitchen.

Pumpkin puree soup

What we need to prepare the dish:

• 170 grams of pumpkin;
• 1 celery;
• garlic to taste;
• a little ground turmeric;
• water;
• salt.

Cooking method:

The pumpkin is peeled and cut into small cubes, the celery root is washed out and also cut, the garlic is crushed on the garlic. All ingredients are boiled (except garlic), then placed in a blender bowl, and crushed into a puree state. The finished puree is poured into plates and sprinkled with herbs to taste.

Arugula vegetable salad

List of ingredients:

• a pod of asparagus;
• arugula;
• some saffron;
• freshly squeezed lemon juice;
• oil.

Cooking:

The asparagus should be washed and put in the bowl of a multicooker or double boiler, cook for 15 minutes. Then put it on a plate, add arugula there. Separately, prepare the sauce: mix lemon juice with olive oil. Pour sauce over vegetables, sprinkle with saffron and serve.

cream soup

What you need to prepare the dish:

• 250 grams of spinach;
• 150 grams of watercress;
• 2 celery roots;
• a liter of chicken broth;
• 100 grams of champignons;
• spices to taste;
• 150 grams of butter.

Cooking method:

Celery must be washed, cut into pieces and lightly fried, then add the mushrooms and continue to fry until a strong aroma of mushrooms appears. Then pour everything with broth and add spices to taste. When the dish boils, reduce the heat and simmer for 5-7 minutes. During this time, in a separate pan, fry the watercress with spinach. Mix everything and beat in a blender. Garnish the soup with your favorite herbs.

Doctors' opinion

Doctors do not quite approve of this type of diet, they are either wary of this or generally negative. Dr. Kovalkov praised the protein diet, insisted that only protein should be consumed, but he managed to understand in time that it is better to eat fiber and carbohydrates and protein at the same time. The rest of the doctors refute this type of diet and recommend sitting on cottage cheese or meat.

Elena Malysheva also supports the benefits of alternating proteins and carbohydrates, but she argues that it is dangerous to sit on such a diet for more than 14 days.

Mikhail Ginsburg says that protein is a useful element in the diet that goes well with carbohydrates and fiber. But protein diets, where nothing but protein is consumed, are dangerous because they can provoke liver and kidney diseases and the development of atherosclerosis.

Sample menu for women

The difference between the male and female menus is, in fact, only in portions; when losing weight, it is important to clearly weigh the portion of the dish and count calories and carbohydrates. For one kilogram of body weight, 1 gram of carbohydrates should be present, and 2 grams of proteins.

For example, if you take an average 60 kg woman, then her menu will look like this:

• for breakfast, she should eat two hard-boiled chicken eggs, Chinese cabbage salad, and a spoonful of bran mixed with plain water.
• half a glass of yogurt without additives or pure cottage cheese is suitable as a snack.
• for lunch there will be red meat with stewed vegetables (potatoes, carrots, peas are excluded).
• for the first dinner, a cocktail with protein products or cottage cheese gruel (1 tsp cinnamon, 110 g cottage cheese) is suitable.
• dinner should consist of fish and celery.

Sample menu for men

Men are a little easier to lose weight, because they have more muscle mass and less body fat, they can lose weight by eating 3 grams of carbohydrates and 2.5 grams of protein per kg of body weight. This will be noticeable by the fact that a couple of tablespoons of boiled cereals can be added to the main portion, and boiled eggs, fish and meat can be increased one and a half or even two times.

Many men may enjoy a protein diet, since alcoholic beverages and even sausages can be consumed, of course, this should be in moderation.

The end result directly depends on the initial weight, the characteristics of the body and the amount of physical activity. For some it is enough to remove potatoes, pasta and bread from the menu and the weight goes away, while for others it is necessary to cut a lot of products in order to get at least some result.

Allowed and prohibited foods with a protein diet

There are a number of foods that can be included in the daily diet and those that need to be minimized or completely eliminated.

Allowed	Forbidden
Meat (poultry, rabbit, veal and beef, lean pork)
Marine fish (trout, salmon, tuna, herring, flounder, etc.)	White bread, pasta
Quail and chicken boiled eggs	Dumplings and dumplings
Oil (linseed, olive and sunflower)	Butter, spread and margarine
All vegetables except potatoes, carrots and peas	Sausages and sausages
Greens (cilantro, parsley, basil, green onion, dill)	Milk
Berries, lemon, citrus fruits	Legumes (beans, beans)
Tea without added sugar	Various cereals (rice, oatmeal, etc.)
Weak natural coffee	Seafood (squid, shrimp, crabs)
Mineral purified water	Liver, kidneys, heart
	Pate, preserves
	Potato
	Corn
	Banana, grapes, persimmon, apricot and dates
	Smoked meat, lard, fish
	Fast food and convenience foods
	Carbonated drinks

Contraindications

Among the contraindications can be noted:

• the period of bearing a child;
• lactation period;
• elderly age;
• problems of the gastrointestinal tract;
• kidney, heart and liver failure.

Being on this diet, it is likely that the digestive system will be disrupted. For this reason, before starting a diet, you should consult a nutritionist so that he can prescribe special supplements that will regulate peristalsis, as well as vitamins and minerals, if necessary.

Advantages and disadvantages

The protein diet has no disadvantages, and among the advantages are:

• fast weight loss;
• there are no hard limits;
• a person does not feel hungry;
• there are many different dishes that you can cook while on a diet;
• diet improves metabolism.

A protein diet is one of the best ways to lose extra pounds, because the body does not experience hunger and thirst. A big plus of such a diet is the establishment of metabolism and lowering cholesterol. Before you go on a diet, be sure to familiarize yourself with all the contraindications.

Protein plays one of the most important roles in the range of sports nutrition. This is a protein powder that contains high nutritional and biological value, with an optimal balance of amino acid, vitamin, mineral composition.

Without a complete balanced diet, athletes cannot endure heavy loads, in addition, it is protein that is involved in the growth of muscle mass.

Everything in the human body is made up of protein, which is one of the most important nutrients. So in the diet of an athlete, protein plays a very important role.

The body of physically active people who perform regular exercise is subject to severe trials, during which energy is quickly consumed and muscle mass is regenerated. Therefore, all this needs to be restored, and fast.

Protein plays an important role in the range of sports nutrition Protein can be obtained from food of plant, animal origin and special supplements for athletes

The protein itself does not affect the structure of the muscles; after splitting in the body, its amino acids form proteins.

saves athletes from taking large amounts of food and overloading the digestive organs. It is quickly absorbed, restoring athletes after training and competition.

It is important to know! Some types of protein contained in sports nutrition are not available in ordinary products. They are produced using special technologies.

The ratio of animal and vegetable proteins

The ratio of vegetable and animal protein in the athlete's diet should be approximately as follows: animal - 60%, vegetable - 40%.

During the competition, the proportions change: the consumption of animal protein increases, and vegetable protein decreases. This happens for several reasons:

• animal protein contains amino acids, which allows the product to be completely absorbed;
• vegetable proteins are more difficult to digest due to the lack of all the necessary acids and require additional energy costs for the digestive tract.

Excellent digestibility is noted in egg white (quail eggs, chickens), the next step is given to whey and milk proteins, in last place is poultry meat, fish products.

The training regimen requires plant-based proteins that are rich in fiber. The composition also contains complex carbohydrates, micronutrients, healthy fats.

These products reduce plasma cholesterol, fight excess weight, and satisfy hunger. Nutritionists consider all types of nuts, soybeans and legumes to be one of the most protein foods of plant origin.

Protein intake guidelines. How much protein do you need per day?

Protein in the range of sports nutrition during heavy loads - at least 30 grams in one meal.

Protein foods need to be supplemented with fats and carbohydrates.

• power sport - protein - 1.4-1.8 g per kilogram of athlete's weight;
• in bodybuilding, bodybuilder, protein nutrition is necessary for muscle growth - 1.8-2.0 g per 1 kg of weight;
• other sports categories - protein - 1.0-1.6 g per 1 kg of weight;

The amount of protein in the range of products for sports enthusiasts is calculated to increase strength with endurance.

How to balance your diet? Count

The daily calorie content for athletes is different, this is due to the difference in the individual characteristics of the human body, metabolic rate.

There are 3 main groups of people according to the degree of digestibility of food:

1. Endomorph. People with a slow metabolism, are overweight, have a low energy requirement. The body of Ectomorphs is rounded, with a lot of fat.
2. Mesomorph. People with an average metabolism, metabolism. They have natural broad shoulders, musculature, thick bones, voluminous muscle tissue. To gain muscle mass, it is enough for them to recover a little.
3. Ectomorph. People of this type have a fast digestive reaction, metabolism. Ectomorphs are thin, with long bones, fragile build. Their body does not store excess calories in fat, their muscles are lean, muscle mass is gained very slowly.

Calculation of protein, carbohydrates and fat in the range of sports nutrition
type of person	Squirrels	Carbohydrates	Fats
Endomorph	32	32	32
Ectomorph	30	55	25
Mesomorph	28	42	25

The formula for calculating calories per day for an athlete is as follows.

Women

• age 17-32 - ((0.0621 * X + 2.0357) * 240 kcal) * K;
• from 32 -55 - ((0.0342 * X + 3.5377) * 240 kcal) * K;
• after 55 years - ((0.0377 * X + 2.7545) * 240 kcal) * K.

Men

• 17-32 years old ((0.0630 * X + 2.8957) * 240 kcal) * K;
• 32-55 ((0.0484*X+3.6534)*240 kcal)*K;
• From 55 ((0.04910 * X + 2.4587) * 240 kcal * K.

Protein deficiency slows down the recovery of muscle mass. A failure in the range of sports nutrition provokes the work of the whole organism, thereby damaging health.

Athletes are more prone to protein deficiency due to an active lifestyle. The lack of protein food for athletes is associated with low-quality products and their processing.

Protein supplements. Protein, which manufacturer to choose?

Sports nutrition stores offer a wide range of protein products. With all the diversity, whey and complex protein are released.

Manufacturers convince of the best qualities of their protein, but which one is actually better, let's take a look at the Top 5 protein formulations of the new generation.

Top 5 Best Protein Supplements for Athletes

Whey Gold Optimum Nutrition

Whey protein with a balanced composition. It is quickly absorbed, increases muscle mass. Due to its high performance, this product is preferred by athletes. The additive has an inexpensive price that outperforms the quality.

Protein plays an important role in the range of sports nutrition In sports supplements, it is protein powder

Syntrax Matrix 5

Long lasting protein product. The manufacturer guarantees the quality of the additive, thanks to strict quality control and the successful selection of components. The protein supplement consists of 3 proteins (whey, micellar casein, white egg protein). The supplement is available in three flavors.

Arnold Series Iron Whey

A high quality whey product with a unique formula. Saturates athletes with the amino acids necessary for gaining muscle volume. It takes only a quarter of an hour to assimilate, the duration of action remains for a long time. The choice of athletes involved in bodybuilding.

Syntha 6 BSN

A complex protein matrix, in its composition has proteins that are released at different rates.

Syntha-6

Elite Whey Protein Isolate Dymatize Nutrition

This supplement is an excellent nutrition for dry muscles, and also has a reducing effect on adipose tissue.

Protein Rules: Fast Protein and Slow Protein

There are 2 main types of protein: Fast and Slow.

Fast protein is digested in a short time, providing a huge amount of substances, which include egg and whey proteins. The recommended time to take this supplement is in the morning and after all workouts.

During the break between training sessions, it is possible to drink a cocktail, 1.5 hours before the next session. Fast proteins are consumed at least six times daily, however, half of each serving should be natural products.

The main representative of slow proteins is casein. This product is consumed before going to bed, in long breaks between meals, and also as a substitute for two meals. Especially this protein is suitable for overweight people, they replace food with an additive.

It is important to know! Protein, which is in the assortment of athletes' nutrition, in particular Fast protein, must be consumed in the morning.

This is due to the fact that during sleep, the nutrients that came for dinner break down, when the reserves run out, the body's glycogen with amino acids is destroyed. This means that during sleep, muscle tissue is destroyed. This is enough for 3-5 servings.

The daily diet of proteins should be calculated with the condition of the constant presence of material in the muscles for their construction.

Taking protein before training allows the muscles to be in better shape, with increased endurance.. Training leads to the consumption of protein hormone, enzymes with receptors, glycogen. To make up for the consumption during training, you need Fast Protein, after which you can eat regular food.

Eating before bedtime, consisting of carbohydrates and fats, negatively affects the body (fat accumulations are deposited). If you take Slow Protein before going to bed, there will be no fat deposits or muscle breakdown.

Going in for sports is hard and painstaking work not only for the athlete, but also for the body. In order to relieve tension, improve endurance, and acquire a beautiful body, it is important to take care not only of systematic complex training, relaxation and motivation, but also to choose the right sports nutrition.

The protein complexes presented in the article are the best option for solving these issues. Thanks to the combination of the necessary substances, the body does not experience fatigue, it can withstand any tests and physical exertion.

Video about the importance, the rate of protein intake in the range of sports nutrition

All about proteins in the range of sports nutrition from a specialist:

Sports Nutrition: Is Protein Necessary in an Athlete's Diet? Common beginner mistakes:

Review of sports nutrition: protein (protein), creatine, gainer and amino acids from a specialist:

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

To be successful in any sport, regular training is not enough, you also need to adhere to a special diet. The use of protein as part of dietary sports nutrition is required in the following sports disciplines:

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

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

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

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

In order for the body to function normally, the daily intake of protein for every kilogram of a person's own weight must be at least 1.5 grams. The ideal ratio is 2 grams.

Protein supplements produced by sports nutrition manufacturers are of organic, not chemical, origin. They are obtained from natural products, when all the excess substances and components present in them are removed and there are several types:

Isolate

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

Concentrate

Hydrolyzate

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

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

Egg

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

Whey Protein Isolate

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

casein

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

soy

The unique acid composition of this type of protein favorably affects the concentration of cholesterol levels. It belongs to the category of supplements that promote effective weight loss. It is usually consumed by overweight people, as well as athletes with individual lactose intolerance. The downside of this soy-derived protein is that it can cause gastrointestinal disturbances. Taking it requires a strict dosage.

Collagen

Due to the amino acid composition, it strengthens ligaments, joints, skin, connective tissues. The supplement is used as a supplement to other main drugs.

Lactic

Consists of a mixture of casein and whey protein, which are usually taken in proportions of 20 to 80 percent, and a small amount of dairy carbohydrates.

Each of the listed types of protein can be purchased separately. Manufacturers of sports nutrition offer complex supplements, which include two proteins or more.

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

The supplement is diluted with juice or water. The amount of liquid does not play any role. The only rule to remember when preparing a protein mixture is that you can not use boiling water. Otherwise, the protein may simply curl up, that is, become unusable.

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

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

Why do non-athletes need protein?

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

Stress, physical inactivity, short-term physical activity contributed to a decrease in the need for carbohydrates and fats. However, given the vital importance of protein involved in the process of supplying the body with energy, the amount of protein required has remained unchanged.

This situation is not reflected in the food industry. The fast food offered in abundance contains an increased concentration of fats with carbohydrates, but there are practically no proteins in it. The result of this is protein starvation, which protein shakes are designed to counter.

Potential harms of eating protein

A contraindication to the use of the supplement is individual intolerance to the protein or other substance that is part of the mixture. Against the background of dysbacteriosis or a lack of protein-splitting enzymes, indigestion may occur. If a similar situation is observed, the dosage of the mixture should be reduced or the intake of enzymes should be started. This can happen even when an athlete gets the best supplement.

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