Protein is one of the most popular sports nutrition products. It allows you to gain the required amount of protein, which you need more during fitness / sports than in ordinary life. Also, protein is simply necessary formation of a relief athletic physique, helping to gain the necessary muscle mass.

Useful properties of protein

All types of protein are definitely a source of protein for building muscle mass. Depending on the type of protein, it can be taken both before and after training. It promotes recovery, prevents catabolism. This supplement helps build muscle fibers. Useful properties of protein:

Provides the body with energy for training and after its completion;

Is a source of amino acids;

Accelerates metabolic processes that lead to muscle growth;

Reduces cortisol release and protects muscle tissue;

Increases the overall tone of the body.

Protein can be used not only by professional athletes or sports enthusiasts who want to gain / maintain muscle mass. Protein is also a healthy snack that will allow you to hold out until the main meal without fast food.

Slim figure in a couple of months. How a man can lose weight at home Lifestyle Protein can be used not only for making a cocktail. Protein mixes for making pancakes and muffins have long appeared. Well, probably every sports fan has already tried protein bars.

Back to news | In the future, the production of protein and other sports supplements has become a separate industry. The ancestor of the protein was precisely the whey derivative from milk.

The leaders of this industry for a long time were only foreign brands. There are certain leaders in the supplement market that have been in demand for years, such as Optimum Nutrition, QNT, Maxler, and VpLab Nutrition.

In recent years, Russian-made additives have been steadily “catching up” with imports. True, raw materials are still, as a rule, produced abroad (Australia, Germany, etc.). But in terms of BJU (the content of proteins, fats and carbohydrates. - RBC) and the content of active ingredients, they sometimes even surpass imported analogues, and the taste and texture are selected taking into account the preferences of the Russian consumer.

In the USA, on the contrary, little attention is paid to tastes, as the consumer considers supplements to be “functional nutrition”, and is not picky about taste and texture, which cannot be said about the Russians.

Today, going into any sports nutrition store, you will find a wide range of proteins of different brands, packages, flavors and even types - and all of them for different purposes. Let's take a look at the main types of proteins:

Whey (concentrate, isolate and hydroisolate)

Casein

Vegan (pea, rice, etc.)

Multicomponent

Beef, Egg, Soy

Let's try to understand this diversity and understand which protein best serves certain purposes. But, as the master of sports of Russia in bodybuilding Denis Gusev said, protein is not a substitute for nutrition, but an additive.

Drop pounds and not gain. Is it effective to diet Lifestyle

Whey protein (WHEY PROTEIN)

The most common and massive type, which is made from whey (remains in the production of cheeses). The composition of this protein is quite balanced, contains all the necessary amino acids, including BCAA (branched-chain amino acids - a complex of amino acids). It is divided into three types:

Concentrate is the simplest and most affordable form of protein that is suitable for beginner athletes.

Isolate – Faster digesting, lower in carbs and sugar, more nutritious but more expensive. Suitable for weight loss, diet, drying.

Hydroisolate - contains exclusively protein, is characterized by increased digestibility, but it is also the most expensive.

As a rule, whey protein can be taken both before and after training.

CASEIN PROTEIN

This is a protein that is digested for a long time (five to seven hours), so athletes usually take it at night. It gives long-lasting nourishment and has a strong anti-catabolic effect. Casein reduces the feeling of hunger for a long time, so it will be effective for reducing fat mass. But it also fully meets the goals of muscle growth. Plus, it's hypoallergenic.

Vegan Protein

This type of protein is perfect for those who do not use animal proteins in their diet. Or those for whom the more popular whey protein is not suitable for other criteria: milk allergy, poor absorption of milk protein, etc. Vegan protein has a good amino acid profile, is low in carbs, and often contains no fat at all. This type of protein should be taken both before and after training.

Multicomponent protein

The peculiarity of this protein is the content of additional substances in it (creatine, vitamins, minerals, etc.). The multiprotein contains both an animal and a plant component, which leads to its rather long-term absorption. It also serves the purpose of avoiding catabolism.

Beef, egg, soy proteins

Beef (Beef) protein is needed, first of all, for those who do not consume dairy products and / or have allergies, lactose intolerance.

Egg protein contains a highly concentrated chicken protein that retains amino acids but is free of lactose, lipids and carbohydrates.

Soy protein contains soy protein concentrate. This type is suitable for vegetarians, as well as people with lactose intolerance. Suitable for lenten menu.

Expert advice

Oksana Grishina (Photo: Oksana Grishina/facebook.com) As Oksana Grishina, commercial director of Brutal, the largest St. Petersburg chain of sports nutrition stores, noted in an interview with RBC Sport, among buyers we see more both very young and quite old people, and many of them are very far from sports. “There is a clear trend in society towards a healthy lifestyle and better nutrition. But the level of understanding of the purpose of sports supplements and the rules for taking them is still very low. Many consider sports nutrition to be chemistry, and they prefer to lose weight with the help of “star” diets, torturing their body, ”she said.

According to Grishina, often in the human diet there is a clear excess of carbohydrates (especially the so-called "fast", leading to obesity) and animal fats, but not enough protein.

How to train legs and buttocks. Secrets from the Lifestyle Fitness Model “Always read the ingredients before buying: if you are not a vegan, avoid soy protein mixes (including bars and baking mixes), maltodextrin, fructose and dextrose (these are often put by unscrupulous manufacturers of “female” protein shakes “for weight loss”), as well as “wheat germ” or “wheat protein” is gluten,” the expert advised.

bbabo.Net