Protein types in sports nutrition

Choosing a protein shake is tricky. The market offers a wide range of various products. Each manufacturer highlights the benefits of their protein and skillfully hides the disadvantages. As a result, athletes choose the wrong raw materials for their nutrition plan, and their performance decreases.

What types of protein are currently popular on the market and which protein source is right for you? You will find detailed answers to these questions in the article.

General information

The basic knowledge of proteins is known to every athlete. However, not all athletes can determine which type of protein is right for them for solving a particular problem.

Let's conditionally divide the goals of the athletes:

• a set of dirty mass;
• a set of net mass;
• increase in strength indicators;
• increased functional strength;
• slimming and drying.

However, remember that these are not all the goals for which people go to the gym, and even more so to the CrossFit centers. In fact, the motives and objectives are more varied.

To determine which protein is suitable for a particular purpose, they are divided according to the main parameters:

• Suction time. Determines how quickly this or that type of protein is broken down into the simplest amino acids, and therefore, faster starts anabolic recovery processes. The fastest proteins can replace amino acids. The slow ones, on the contrary, are designed to nourish the body throughout the day and reduce overall catabolism.

Note: the latter is possible only if the body has enough energy to synthesize amino acids. Otherwise, even slow protein will be broken down to the simplest energy and perform the function of long-structure carbohydrates, and even with the release of unnecessary acids, which will speed up metabolism and cause an acute feeling of hunger.

• Amino acid profile. The amino acid profile is either complete or incomplete. If the amino acid profile is complete, the protein is called complex. This type of protein allows you to fully nourish the body with all the necessary substances for progress, but it has its drawbacks. At the same time, if the amino acid profile is incomplete, special attention is paid to the internal composition and balance of amino acids. This allows you to understand what the body is missing and add it from natural food.
• Load on the digestive tract. Oddly enough, hydrolyzed protein, which is designed to be absorbed almost instantly, is also not ideal. Depending on the type of incoming raw material, it can irritate the gastrointestinal tract, which will force you to additionally feed it with gainers and natural food, or not at all participate in the general digestion processes, being instantly absorbed into the bloodstream through the liver and kidneys.

That's all there is to it when choosing a protein.

Which to choose

Let's look at the main types of protein in the modern fitness culture. To do this, we recommend that you read the table. Using it, you will quickly select the protein groups you need exclusively for you and learn how this or that type of raw protein works.

In fact, there are a huge number of hybrids and other protein sources on the market. Recently, mushroom protein, which is sold exclusively in the United States, has become increasingly popular.

There are also various raw proteins that are not called "protein", for example, brewer's yeast, which was actively used by bodybuilders since the dawn of the golden age. However, it will not be easy for an ordinary visitor to a fitness center to purchase them. In addition, there are many factors that interfere with the full assimilation of protein from these raw materials.

More about whey protein

Protein profile:

• Source: dried whey.
• Amino acid profile: there are essential essential amino acids.
• The main task: closing the protein window after training.
• Suction speed: extremely high.
• Cost: relatively low.
• Load on the digestive tract: relatively low.
• Efficiency: one of the best.

Whey protein is a bodybuilding classic. Its extreme suction speed has made it versatile. It allows you to close catabolic processes and stimulate anabolic processes almost immediately after the end of the workout. But the most important thing is its cost. It is one of the cheapest sources of quality protein.

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More about casein

Protein profile:

• Source: hydrolyzed protein from curd mass.
• Amino acid profile: there are essential essential amino acids.
• The main task: complex nutrition of prolonged action with essential essential amino acids.
• Suction speed: extremely low.
• Cost: one of the most expensive types of proteins for mass gain.
• Load on the gastrointestinal tract: loads the gastrointestinal tract quite strongly. Constipation and other dysfunctions of the digestive system are possible.
• Efficiency: if used incorrectly, zero. When used correctly, it completely stops catabolic processes in combination with other sports nutrition products.

Like whey protein, it is considered one of the classic methods of maintaining a constant synthesis of new muscle protein. Due to its characteristics, it is taken mainly at night, when the digestive system is not able to work to its fullest - casein gradually dissolves, nourishes everything throughout the night.

Must-have milk

Protein profile:

• Source: raw milk
• Amino acid profile: there are essential essential amino acids.
• The main task: closing the protein window after training.
• Suction speed: extremely low.
• Cost: relatively low.
• Load on the digestive tract: high. Constipation and other dysfunctions of the digestive system are possible.
• Efficiency: pretty low.

A cheaper version of whey protein. It was not widespread due to the greater load on the gastrointestinal tract and the presence of lactose, which limits protein intake to 60 g per day. Has a broader amino acid profile.

Soy isolate

Protein profile:

• Source: complex hydrolyzed soybean substrate.
• Amino acid profile: incomplete. Requires additional nutrition from the main food.
• The main task: amino acid nutrition for athletes who do not consume meat and dairy products. Generation of phytoestrogens for women, avoiding problems associated with changes in the hormonal cycle.
• Suction speed: extremely low.
• Cost: relatively low.
• Load on the gastrointestinal tract: serious. Constipation and other dysfunctions of the digestive system are possible.
• Efficiency: pretty low.

The first attempts to create the perfect vegetable protein. With the right purchase, it will cost tens of times less than whey protein. Unlike classic soy protein, soy isolate is almost completely devoid of phytoestrogens, but its value for strength athletes is still in question.

Complex egg

Protein profile:

• Source: egg powder.
• Amino acid profile: complete amino acid profile. All the essential and essential amino acids for the growth of the athlete are present.
• The main task: complex nutrition of prolonged action with essential essential amino acids.
• Suction speed: extremely low.
• Cost: one of the most expensive proteins.
• Load on the digestive tract: high. Possible constipation and other dysfunctions of the digestive system
• Efficiency: the highest.

Nearly perfect protein made from egg powder. It contains all the amino acids necessary for growth. The only drawback is the side effect in the form of constipation, which is practically unavoidable with constant use.

Hydrolyzate - much cheaper

Protein profile:

• Source: unknown.
• Amino acid profile: incomplete. Generation of phytoestrogens for women to avoid problems associated with changes in the hormonal cycle.
• Suction speed: varies depending on the quality of the original raw material
• Cost: relatively low.
• Load on the gastrointestinal tract: high. Constipation and other dysfunctions of the digestive system are likely.
• Efficiency: pretty low.

Protein hydrolyzate was a popular drug product several years ago. During this time, it was one of the most expensive sources of protein. However, later it turned out that due to the complete hydration of the protein, it was impossible to determine its initial raw material, while some amino acids, under the influence of such hydration, lost their original parts, which almost completely neutralized their value for the athlete.

Multicomponent protein

Protein profile:

• Source: varies depending on incoming components.
• Amino acid profile: there are essential essential amino acids.
• The main task: closing the protein window after exercise
• Suction speed: varies depending on incoming components.
• Cost: varies depending on incoming components.
• Load on the gastrointestinal tract: depends on the composition.
• Efficiency: depends on the incoming components.

Usually it is a complex substrate, which should include the advantages of each of the proteins, leveling the disadvantages. It is worth buying only from trusted manufacturers.

Outcome

Now you know what types of protein are and what they are suitable for. Most importantly, how to use the benefits of a particular protein to achieve your goal.

However, do not forget the main wisdom of strength sports. No matter how much you are addicted to protein shakes:

1. Make sure that most of your protein comes from natural foods.
2. Don't over-consume protein. Even the best protein can still plant your urinary system and kidneys, dramatically reducing the joy of reaching your goals.

And do not forget about the energy balance, which is achieved by an excess of calories.

Watch the video: Sport Nutrition Bite: Protein (November 2024).