Proteins for muscle growth: which is the best and is it harmful? * Crossfit

In the context of bodybuilding and CrossFit, Muscle Growth Proteins are sports supplements that are concentrated protein and provide the basic building blocks for muscle growth. If you look at a protein from a biochemistry point of view, you will see the amino acid chains that form polypeptides.

Why take protein - its effects on the body and muscles

There are two common protein myths:

it is "chemistry" or doping;
it is a product designed exclusively for muscle growth.

On the first point. Protein is the same "chemistry" as all the chemicals that make up the human body. All components of protein sports supplements are of natural animal or vegetable origin. They have nothing to do with doping drugs.

The second myth is no less tenacious and is just as far from the truth. Protein is multifaceted and has a number of functions:

Forms muscles. Entering the body, protein is broken down into amino acids, of which muscle tissue consists almost entirely.
Responsible for muscle contraction. Without the squirrel, there could be no question of any movement.
Supports immunity at the required level.
Provides a stable metabolism.
Affects the shape of cells - forms a cytoskeleton.

As for purely bodybuilding functions, then protein works on at least two fronts. With the help of protein, they not only increase muscle volume, but also get rid of the fat layer. Protein affects muscle growth in many ways.

Among them:

influence on the RNA of muscle cells and stimulation of the growth of the latter through the intracellular signaling pathway;
suppression of catabolism - protein prevents the breakdown of already existing "reserves" of protein in the body;
suppression of the synthesis of myostatin - a peptide that inhibits and blocks muscle growth.

If protein comes from natural foods, why bother with sports supplements? The latter have two major advantages:

with them, the athlete does not need to limit himself in the amount of protein, while "natural" protein is not always possible to get in the proper amount;
There are several types of sports proteins that differ in purpose and absorption rate.

Takeaway: Supplementation is about nutritional flexibility that affects muscle growth.

Protein types

There are many protein supplement options. But from the point of view of strength sports, we are only interested in those that help muscles grow. In this context, muscle growth proteins are classified according to composition and absorption rate by the body. Consider the main types of sports proteins.

Fast Protein - Whey

Whey protein is a concentrate of globular proteins derived from whey (a mixture formed when milk is curdled). Its main difference from other proteins is in its high absorption rate.

This variety is implemented in the following basic formats:

WPC (concentrate). Protein, not characterized by a high degree of purification - there is a certain amount of cholesterol and fats in the composition; the range of lactose and bioactive substances is 29-89%. It is absorbed from the intestines into the body in 3-4 hours (by 90%).
WPI (isolate). More pure protein - the share of bioactive substances is more than 90%. Like concentrate, this type is characterized by a milky taste. 90% absorption is achieved in about 3 hours.
WPH (hydrolyzate). The purest variation that is easier and faster to digest. In fact, it is a protein partially destroyed by enzymes for the purpose of rapid assimilation. The hydrolysates are characterized by a bitter taste and high cost.

Despite varying levels of whey species, a study by Moriarty KJ in 1980 showed little difference in the effects on muscle growth. In practice, this means that it doesn't always make sense to overpay for cleaner options.

Why do you need fast protein and what is its advantage? Due to its rapid absorption, whey protein is suitable for:

people with a fast metabolism;
for use during periods when the body needs urgent reinforcement with amino acids - in the morning, before and after training, during drying and losing weight.

Slow Protein - Casein

Casein is a complex protein. Formed as a result of enzymatic curdling of milk. The main difference is the low rate of absorption from the gastrointestinal tract. Once in the stomach, this protein forms a dense mass that is digested within 6-8 hours. All this time, the body is provided with the necessary amino acids.

Slow protein has a lower bioavailability and relatively weak thermogenic and anabolic effects. For a person seeking weight gain, this means that casein can and should be considered only as an auxiliary protein.

Important points:

Casein is not only absorbed much more slowly compared to whey, but also has the ability to reduce the rate of absorption of other types of protein;
it makes sense to consume slow protein before bed, its main task is to slow down the inevitable catabolism during periods when other options are not available to the body;
casein is a good help with forced fasting; If eating is not possible for several hours, a serving of slow protein will protect the athlete from muscle breakdown.

Read more about the role of casein in weight loss here.

Complex protein

Complex proteins are a combination of different types of protein. These supplements contain both fast and slow proteins. Thanks to this, both the operative feeding of the body with amino acids and the “smoldering” protein effect are provided.

In addition to whey and casein protein, other types can be included in the composition of protein complexes. Supplements that additionally contain egg white show themselves well. In terms of absorption, the latter is a cross between the main options. Thanks to the harmonious combination of egg and whey protein, this complex serves as an excellent nutritional blend with a high anabolic response.

Despite the described advantages of certain types of protein, each of them has disadvantages. Complex proteins largely neutralize the disadvantages of the components, making the mixtures universal.

Soy protein is a part of many complexes. He is the leader when it comes to fast protein compatibility. Sometimes you can find a combination of egg and soy proteins. But their effect is inferior to the effectiveness of mixtures, which include fast and slow types.

So which proteins are best for muscle growth? Versatility is good when it is not possible to use specialized formulations. Preference should be given to supplements with a pronounced specific effect, based on a well-thought-out strategy of use.

Fast Whey Protein has been proven to have the best anabolic properties. Complex supplements compensate for the shortcomings of each protein, but at the same time, they do not allow the full potential of individual components to be revealed.

In addition, soy proteins that go well with fast proteins have many disadvantages. And because of its low cost, manufacturers often include soybeans in complex sports supplements.

Protein	pros	Minuses	Biological value	Assimilation rate (absorption), g / h
Whey	quickly absorbed goes well with other ingredients low cost	It is advisable to take before and after training, while during the day - in combination with other types	100	10-12
Casein	is slowly absorbed, allowing you to maintain the required amino acid level throughout the day balanced amino acid composition	has an unpleasant taste poorly soluble	80	4-6
Egg	absorbed at medium speed closest to the ideal protein (the best indicators of amino acid composition)	High price	100	9
Soy	absorbed for a long time lowers cholesterol	Relatively ineffective	74	4
Lactic	excellent amino acid composition low cost	May negatively affect bowel function	90	4,5

Potential harm

Let's go back to the myth that protein is "chemistry." This stereotype is the reason for the common belief that protein supplements pose a threat to health. In fact, research shows mostly the beneficial effects of taking protein blends.

However, taking extra supplements can negatively affect the state of the body. Potential harm from protein for muscle growth:

The skeletal system. Excessive consumption of proteins leads to abundant excretion of calcium from the body. On the other hand, additional protein intake enhances the bioavailability of calcium and stimulates its absorption.
Carcinogenic effect. Studies show the relationship between protein abuse and the development of cancer. In some cases, the statistics are unconvincing, but they cannot be discounted.
Kidney disease. There is a relationship between high protein intake and the formation of kidney stones, but this relationship is controversial - experimental data are contradictory.
Diabetes. There are studies showing a possible link between high protein intake (with low carbohydrate intake) and the development of type 2 diabetes, but the exact cause of the disease is unclear - perhaps it lies in a low-carb diet or elsewhere.
The cardiovascular system. There is evidence of a possible link between animal protein intake and the risk of coronary artery disease, but statistics showing the dependence of the disease on a low-carbohydrate high-protein diet are unconvincing.

Are there any contraindications?

There is an absolute contraindication to protein intake - individual protein intolerance. As with conventional foods, protein sometimes causes allergies and intestinal upset. The causes of digestive problems are intestinal dysbiosis or a lack of appropriate enzymes. If there is a connection between a protein diet and diarrhea / constipation / flatulence, exit or reduce protein dosages, or take enzymes.

Outcome

The harm from the use of protein mixtures cannot be compared to that of a modern diet. Confectionery, saturated fats and other foods that are far from being compatible with the body are far more compelling reasons to consider changing your diet.