Protein: composition, price. The best protein for muscle mass. Russian Protein

Everyone knows perfectly well that proteins are the main building material that participates in the construction of cells in the human body. And proteins, in turn, are the same proteins that contribute to the growth of muscle mass. Therefore, athletes are the main consumers using a sports protein, made in the form of a dry powder.

The name "protein" comes from the Greek protos, in the translation of the signifier "the first, the most important."

Proteins are important not only for muscle growth, as they are the main source of energy and strength. They also contribute to muscle recovery after training.

What is protein?

What is protein? The composition of this substance is simple. It is a protein concentrate that makes up almost 100% of this dry mix.

Proteins are produced for the production of proteins from common ordinary products:

• Whey gives whey protein (isolate, concentrate);
• Milk - casein;
• From eggs produce egg protein;
• From soybeans - soybean;
• rice;
• Multicomponent (mix of several kinds).

The process of producing the powder consists in the fact that fat, water, carbohydrates and other unnecessary components are squeezed out of the raw material, as a result of which a protein powder concentrate is obtained. According to the type of raw material, the protein is divided into vegetable and animal. For use of protein powder is a protein cocktail.

Who needs concentrated protein

Since protein - a composition that includes only a concentrated protein, it follows that he has no other qualities. That is, it's like the protein of a boiled egg. Hence the question arises whether the athlete will gain a lot of muscle mass if he consumes an increased amount of boiled egg protein.

The answer arises by itself: of course not. From the simple use of protein in the muscle, the muscles themselves do not grow. Much depends on the conditions of training to build muscle and the experience of the athlete.

All the nutrients necessary for the body are contained in normal food in sufficient quantities. Therefore, a beginner sportsman does not need to take a protein until he goes to work with scales enlarged, over a hundred kilo. That's when his body and there will be a need for taking an increased amount of protein. There will be no earlier than six months or a year of systematic training.

And here to those bodybuilders who are engaged constantly and for a long time, because of the strengthened work of muscles reception of the given additive is necessary. It can be combined with the intake of anabolic drugs, so that there is no deficiency of amino acids in the body.

Kinds and a way of manufacturing of proteins

Beginners receiving concentrated protein athletes are wondering: "How to choose the best protein for a set of muscle mass among all the diversity of its species?"

Suppliers of nutritive protein from natural products are, undoubtedly, beef meat, fish, eggs, poultry meat and dairy products. But it is simply impossible to eat the amount of food that is needed to produce protein in the body of an actively engaged athlete. And here the protein shakes come to the rescue, which are bred from the protein powder.

The choice of its specific type depends on the training conditions and the athlete's goals.

Proteins are divided into the following types:

1. Lactic. It is obtained by separating from fat and lactose in milk by filtration. As a result of this process, two components remain: casein and serum.
2. Whey Protein. The composition of this powder is obtained by a filtration process of the whey. This kind of additive is soluble in water, instantly digested, faster delivering to the muscles the necessary amino acids. A powder containing about 70% protein is called a concentrate, about 90% is an isolate, more than 90% is a hydrolyzate, which is obtained by hydrolysis of previous species. The higher the concentration, the higher the digestibility and the speed of digestion of the powder.
3. Casein. It is a micromicell (spherical particles), insoluble in water, very slowly absorbed by the body. Consequently, it is also slowly withdrawn from it, thereby fulfilling the function of protecting the muscles from catabolism. It is produced by the method of fine filtration and addition of sodium, calcium and potassium to it. Depending on the composition, it is divided into micellar protein, hydrolyzate, sodium, potassium or calcium caseinate.
4. Egg protein. Its composition is identical to the egg protein, which contains forty different microelements, as well as many amino acids and promotes muscle growth. It is digested slower than whey, but faster than casein powder.
5. Soy, which is considered perfect because of the content of all essential amino acids. It is also rich in arginine and glutamine, quickly digested.
6. Rice. This powder is made by grinding brown rice, then the fibers and carbohydrates are separated, the composition is filtered. As a result, the powder contains almost 90% protein, quickly absorbed.

How to take supplements

The intake of protein depends on the methods of training, so it has its own peculiarities:

1. Milk powder is recommended to be consumed mainly before going to bed and between meals. This is due to the fact that casein is slowly digested, as a result of which the muscles are consistently supplied with amino acids.
2. Because of the rapid processing of whey protein is good to use before and after classes for rapid supply of muscle trace elements.
3. Casein protein is perfectly combined with serum, taken after training. This achieves the growth of muscles. A prevents their disintegration of the given powder before bedtime.
4. For those who suffer from intolerance to lactose or an allergy to milk protein, egg powder will be good. Also suitable for those who corny does not like the taste of eggs.
5. Soy is suitable for those athletes who want to build muscle mass, but do not want to take animal proteins. It is recommended to take soy protein after training and before it, combining the use with whey and casein.
6. Also, before and immediately after the power sessions, it is recommended to eat rice protein. It is great for vegetarians, it is good in a mixture with whey powder.

Mixes of Proteins

To obtain the most useful and effective properties of powders, it is recommended to make mixes from various types of proteins. The optimal composition of such cocktails combines both building and restorative effects on muscle tissue.

The most common mixtures are:

• Whey concentrate plus isolate, suitable for admission before and after classes.
• Whey isolate plus hydrolyzate, quickly digested, the cost is slightly higher than the rest. Accepted as the previous one.
• A mixture of whey and milk protein. Cheap protein, which has beneficial properties of both whey and casein.
• Mix of casein and whey. This composition achieves the greatest efficiency, is accepted at any time.
• Powder containing casein, whey and soy. It is worth more than other compounds, which is justified by its properties. It is recommended for use regardless of training.
• Mix eggs, casein and whey. Suitable for athletes who do not eat eggs regularly, combines many useful properties.
• Mix - vegetable protein. This composition can be used by athletes who are allergic to eggs and milk: it can contain proteins of rice, soy and even hemp. Normalizes the production of nitric oxide and normalizes the flow of blood to the muscle tissue.

Which protein to choose

The industry of sports nutrition counts several dozen producers. There is not much difference between the effect on the muscles of the preparations they make, despite the various colorful boxes, cost, advertising and convictions of consultants. They differ only in taste, percentage of protein in a unit of powder and supplements of vitamins. The latter, by the way, is not justified, since it has already been proved that vitamins give the best effect if taken separately.

Popular among athletes are the proteins of such import manufacturers as Weider, Mongolia, Optimum Nutrition, Syntrax, ALLMAX Nutrition, CytoSport, Dymatize Nutrition, BSN. But the most commonly used is the Gold standard (Optimum Nutrition) protein, which belongs to the last generation of proteins produced. It contains the optimal concentration of active substances, well balanced, made of whey.

Do not forget that the main task of the protein is to fill the protein deficit with increased loads, if they do not get enough with natural food. Many athletes try to consume only natural products, since they contain substances and microelements that are familiar to the body.

You can use as an additive and egg powder, which is used in the confectionery industry, it is also a good concentrated protein.

The popular Russian protein is represented by the Ironman brand, the manufacturer - ART Modern Scientific Technologies LLC. And although this is the only firm that uses high-level technologies for manufacturing, the management itself recognizes that it is still lagging behind European and American manufacturers.

Production of about a dozen other domestic producers, such as Fortogen, Actiformula, Junior, Atlant, Hercules, is much less used.

Also among athletes who are weightlifters there are those who prefer to eat baby food as an additional protein - these are infant formulas intended for feeding babies up to five months of age, with the addition of cocoa for flavor. This composition includes the best carbohydrates, effective proteins and quality vitamins, since it is almost identical to mother's milk. This mixture is the most Quality and cheap protein.

The popularity of manufactured concentrated proteins is that the powder will have to be consumed much less than the usual products for the same purpose in order to achieve the desired result. But nothing will replace a full-fledged diet, so supplements should be only half the diet.

Protein for muscles. Benefit and harm

The main functions of protein for muscles are development (growth) and restoration (preservation) of muscle tissue. In addition, this protein directly supports the structural synthesis of the cell itself. And most importantly - it is supplying the body with the energy needed by the athlete, and amino acids. Therefore, to ensure these functions, it must be well assimilated.

Given all this, it is recognized that the best protein for muscle mass gain is serum. Next to it is casein, as it protects the athlete's muscles from catabolism during sleep.

Often the question arises whether the protein is harmful. Since this is just an ordinary protein, then no. Harmful is its excess.

In the diet of an ordinary seventy-kilogram person, whose calorie requirement is generally 2500 kcal per day, the proteins are approximately 100 grams - 410 kcal.

The menu of an actively engaged athlete of the same weight should include up to three grams of extra protein per kilogram of weight, that is, 175 g. In total, 275 g of protein will be consumed, which is 1128 kcal, and a total of 3000 kcal per day.

If an ordinary person or a beginner athlete who does not need high protein intake, will still use it, the use of the protein will be questionable for him. This is fraught with negative consequences, among them:

• Overweight and related problems;
• With insufficient intake of water, dehydration of the organism is possible;
• Clogging of the renal pelvis;
• Acceleration of urolithiasis;
• Possible pain in the stomach.

Hence the conclusion: you can take the proteins, but that there are no side effects, you must observe the permissible standards.

The cost of protein

The cost of protein largely depends on its biological value - the percentage of assimilated protein: it is less in plant proteins than in animals. Consequently, vegetable protein will be cheaper.

Also affects the way in which the protein is made. The price of the powder obtained by the microfiltration method (isolate) is higher than the concentrate. And hydrolysates, which are obtained by the method of enzymatic purification, are even more expensive.

To reduce the cost of the product to 10%, many manufacturers mix concentrates with isolates.

The cost of protein powder also varies, depending on the brand's popularity, here the role of consumers' trust and affection plays a role.

The Russian protein for the domestic consumer is the cheapest product (for example, the already mentioned "Atlant" costs from 250 rubles per 1 kg), but even this does not add to it popularity. It's all about the manufacturing process: you get a little concentrated powder or a mixture of inexpensive ingredients.

The choice is for the buyer. However, the fact is that some prefer cheap powders, while others believe that baby food mixed with dry milk will do much better than protein cheap mixes.

When to Take Proteins

The main benefit of the protein and its effectiveness fall on consumption between meals. And during the meal, the menu can be supplemented with protein supplements along with a protein rich in natural foods.

Among athletes there are certain time frames for taking protein supplements. The rules are as follows:

• In the morning, you should take whey protein, since after the night the muscles are in a catabolic state;
• Between meals snacks are useful casein protein because of its slow processing - it will replenish muscle reserves;
• For half an hour after classes you need to drink a cocktail of freeze-dried protein;
• Before going to bed, whey protein is perfect.

How to Make Protein at Home

In order to make a protein cocktail, forty grams of protein powder should be added to a couple of glasses of juice, water or low-fat milk and then thoroughly mixed. Store such a cocktail is allowed no more than two hours.

For a good beating of a powdered cocktail, there is a special device in the form of a glass with an insert mesh for better breaking of the lumps - a shaker. Adding the necessary components to the tank, it is required to intensively shake a couple of minutes. It turns out perfectly whipped, homogeneous cocktail.

But there is one more option: there is nothing better than how to make protein from natural products yourself. To do this, you need ingredients and a blender for mixing. And some of the recipes are as follows:

1. Milk powder - 3 tbsp. L., Gelatin - 15 g, 3 eggs, juice - 2 items, 1 tbsp. L. Honey.
2. Low-fat cottage cheese - 4 tbsp. L., Eggs - 2 pcs., Juice or milk - 400 g, one fruit, ice.
3. Yogurt - 50 grams, milk - 200 grams, ice cream - 80 grams, one banana, oat flakes - half cup.
4. Milk - 2 items, ice cream - 100 grams, one egg and one fruit.
5. Berries of blueberry - 80 g, ice cream - 100 g, cocoa - 1 tbsp. L., Milk - 400 g.
6. Chocolate (cocoa) - 30 grams, low-fat curd - 50 grams, orange juice - 1 tbsp., Half a banana.
7. Cottage cheese - 250 g, two bananas, kefir - half-liter, jam or syrup - 150 g.

Thus, it is easy to prepare a home protein. The price of it will be low, and the taste is always on top, because you can add a variety of favorite fruits. Taking a home-made protein shake is useful instead of breakfast and before going to bed.