Protein rating - which is better to choose

In the sports environment, it has long been known that protein supplementation is essential to accelerate muscle gain.

There are dozens of protein varieties. Each type is used by athletes to achieve certain goals. Protein properties depend on the origin and method of production. For example, whey protein is most suitable for intense muscle gains, and casein is best suited for gradual overnight muscle recovery.

Proteins have different degrees of processing: concentrate, isolate and hydrolyzate.

Whey Protein

The most common and popular type of protein is whey.

Whey Protein Concentrate

It is the most common form of whey protein and therefore the most popular. It is used to gain muscle mass, lose weight and maintain optimal physical shape. High in protein, but also the highest percentage of fat, carbohydrates and cholesterol of all three forms. On average, they account for 20% of the product mass or a little more.

Whey Protein Concentrate is suitable for beginners, for whom the presence of lipids and sugars in the diet is not so critical in the early stages of training. Another plus is the low price relative to other types.

Whey Protein Isolate

Whey protein concentrate is further processed into an isolate. Created by filtering milk protein, it is a by-product of the cheese making process. The supplement is a protein-rich composition - from 90 to 95%. The mixture contains a small amount of fat and carbohydrates.

Whey Protein Hydrolyzate

Complete cleansing of whey protein from impurities leads to the formation of a hydrolyzate. It contains only protein - amino acids, peptide chains. Nutritionists believe that such a supplement does not justify its high price. However, its advantage is in the maximum speed of assimilation.

Casein

Casein is absorbed more slowly than whey protein. This distinguishing feature can be seen as a benefit of the supplement if taken before bed. Scientists have shown that during sleep, the adrenal glands produce cortisol, a catabolic stress hormone. The compound acts on the proteins of muscle cells, destroying them and reducing the volume of the muscles. Therefore, casein supplements are ideal for neutralizing overnight protein breakdown.

Soy protein

Soy proteins are intended for people with lactase deficiency or lactose intolerance. The product has a low bioavailability due to the plant-based protein, so it is better for healthy people to give preference to other types of supplements.

Egg protein

Egg protein contains all the essential amino acids and is quickly absorbed in the gastrointestinal tract. Used for allergies to other types of protein. The downside is the high price.

Milk protein

Milk protein contains 80% casein and 20% whey protein. The supplement is usually applied between meals, as the mixture is good at suppressing hunger and preventing the breakdown of peptides.

When to take different types of protein?

Top 14 Protein Supplements

The protein rankings presented are based on composition, flavor, value for money.

Best hydrolysates

• Optimum Nutrition's Platinum Hydro Whey is rich in branched chain proteins.
• Syntha-6 from BSN is distinguished by an affordable price and high quality.
• Dymatize ISO-100 comes in a wide variety of flavors.

Best casein supplements

• Optimum Nutrition's Gold Standard 100% Casein delivers optimal bioavailability through a high protein concentration.
• Elite Casein is affordable.

The best whey concentrates

• Ultimate Nutrition's Prostar 100% Whey Protein is characterized by a high quality formulation - no empty fillers, less fat and less carbohydrates than other concentrates.
• Scitec Nutrition 100% Whey Protein combines relatively affordable cost and high protein content.
• Pure Protein Whey Protein has a low price tag.

Best Whey Protein Isolates

• Optimum Nutrition 100% Whey Gold Standard is protein-rich and low-cost.
• Syn Trax Nectar has the highest quality processing.
• ISO Sensation 93 from Ultimate Nutrition is high in protein.

Best Complex Supplements

• Matrix by Syntrax is distinguished by its premium quality and multicomponent composition of three types of protein.
• Protein 80+ from Weider - the best price per package.
• MHP's Probolic-S is characterized by a low-carbohydrate formulation that includes all essential amino acids.

Price ratio

Top domestic proteins

A selection of the best proteins of Russian production.

Binasport WPC 80

Binasport WPC 80 is manufactured by the Russian company Binafarm. For several years of work on proteins, specialists have achieved excellent quality. Used by professional athletes in Russia and the CIS countries. The products have passed all the necessary quality checks arranged by the Scientific Research Institute of Physical Culture and Sports. The main advantage of this protein is its high protein content, clean production technology, and fast digestibility.

Geneticlab WHEY PRO

Geneticlab WHEY PRO - a product of the domestic company Geneticlab, ranks second in the top among other additives due to its composition. This protein has a high biological value, contains all the amino acids necessary for muscle growth. In addition, products are manufactured using modern technologies without adding crystalline cellulose and other useless components that are often used by unscrupulous companies. Geneticlab was founded in 2014 in St. Petersburg. Recently, the company's products have passed several independent quality checks.

Geon EXCELLENT WHEY

The domestic company Geon was founded in 2006. Initially, the manufacturer focused on the sale of raw materials for the production of pharmaceuticals. Since 2011, the company has been producing its own line of sports nutrition. The products are distinguished by their high biological value and fast digestibility. The composition does not contain fats and carbohydrates. The production does not use gluten, dyes and preservatives, so the additives are harmless. Geon EXCELLENT WHEY refers to concentrate.

R-Line Whey

The sports nutrition company R-Line has been on the market since 2002. Additives are made in St. Petersburg. The products are of high quality and a reliable composition control system. Raw materials for protein production are supplied by foreign companies. Among the advantages are the variety of tastes, fast digestibility, high protein concentration, safe complex composition. Coaches and dietitians recommend taking a protein supplement for people who are prone to weight gain.

LevelUp 100% Whey

The domestic company LevelUp has been producing sports nutrition for several years. And all this time, the company's products are in the ranking of the best protein producers. The supplement contains an optimal amino acid content, branched chain proteins, which increases the efficiency of the protein in relation to muscle growth.

Ranking of protein supplements for different purposes

Sports nutrition, represented by protein shakes, is used by both men and girls. The use of protein helps to strengthen the muscle frame, reduce fatigue and lose weight.

For weight gain for men

Whey, egg and beef proteins are considered the most effective in terms of increasing muscle fiber mass. These supplements are the best in saturating the body with amino acids. Together with them, it is recommended to take slow-type proteins, that is, casein. This is due to the loss of some muscle mass during sleep under the influence of cortisol, a hormone produced by the adrenal glands. The compound is involved in the breakdown of proteins and other physiological processes.

If it is necessary to increase only the muscles, it is recommended to choose supplements that do not contain fats, that is, whey protein hydrolysates - BSN Syntha-6, Dymatize ISO-100.

Professional athletes generally do not consume soy proteins, as their effectiveness is much lower. Supplements are popular with people who are lactose intolerant.

For the fastest increase in muscle mass, men are recommended to use a gainer, which contains not only protein, but also carbohydrates. Sugars stimulate the production of insulin by the pancreas. This effect not only accelerates the breakdown of carbohydrates, but also increases the transport of nutrients to tissues, including muscles. Since the calorie content of the gainer is high, the advisability of taking such a supplement must be agreed with the trainer. As a rule, only thin people are advised to take them. For those prone to obesity, it is best to skip these supplements.

For girls for quick weight loss

To lose extra pounds, nutritionists advise purchasing protein shakes that contain as little lipids and sugars as possible, such as Dymatize ISO-100 Hydrolyzate or Syn Trax Nectar Isolate.

Using protein for weight loss is an effective way to get rid of extra pounds. Against the background of physical exertion and the supply of necessary amino acids, muscles are strengthened and fat stores are burned. Whey protein is considered the most optimal supplement for girls. You can use casein and soy protein, but in this case, the intensity of weight loss will decrease.

The mode of use and the amount of protein depends on the individual characteristics of the body, therefore, for the most effective results, it is recommended to consult a dietitian.

Myths about lactose intolerance

Lactose intolerance is caused by a decrease in the function or production of the enzyme lactase, and insufficient absorption of the milk component. From birth, a person produces an enzyme that is designed to break down milk components. With age, the secretion of lactase decreases sharply, as a result of which, in old age, many elderly people cannot consume large quantities of dairy products due to the appearance of unpleasant dyspeptic symptoms.

Disruptions in the work or production of the enzyme are explained by genetic disorders. Secondary hypolactasia is also distinguished, which develops against the background of a disease accompanied by damage to the intestinal mucosa.

Lactose is found in the watery part of milk, which means that most protein products are not dangerous for people who are faced with the problem of insufficient production of the enzyme. However, in the case of true intolerance, even traces of lactose cause nausea, bloating, and diarrhea in the patient. Such people should carefully study the composition of sports nutrition.

Most manufacturers produce specialized products designed for people with hypolactasia:

• Isolate All Max Iso Natural, Pure Whey, which contains the enzyme lactase;
• hydrolyzate Optimum Platinum Hydrowhey;
• egg white Healthy 'N Fit 100% Egg Protein;
• soy supplement Advanced Soy Protein from Universal Nutrition.

How to replace protein

There are foods that can replace the use of protein supplements:

1. First of all, these are chicken eggs, which contain all the necessary amino acids. If an athlete needs to gain only muscle mass, it is recommended to consume only the protein part of the product, since there is a lot of fat in the yolk.
2. An effective substitute for artificial biological additives is beef. It has a high protein concentration with a low fat content. But pork and lamb nutritionists advise to exclude their diet due to the high fat content.
3. Dairy products are a worthy replacement for expensive sports nutrition. Bodybuilders prefer milk and cottage cheese.

The only downside to natural foods is that you need to eat a lot more than a protein supplement to get the same amount of protein. And this, in turn, will require efforts on yourself.

Protein and protein-carbohydrate window

In bodybuilding, a hypothesis is widespread, according to which a protein-carbohydrate window appears in the first half hour or hour after training. This is a state of the body, characterized by a change in the usual course of metabolic processes - the need for protein and fats increases sharply, while the intake of these substances leads to an accelerated development of muscles and the absence of fat deposition. The hypothesis has not been proven, but athletes use this time period by consuming sports nutrition before and after training.

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