Protein translated from English means protein. That is, this is not an artificially created structure, but a natural substance necessary for the body. The most important protein for gaining muscle mass, since without a sufficient amount of muscle growth is impossible.
Types of protein
Typically, protein is understood to mean a dry mix used in sports to achieve certain results. Protein is obtained from various sources, so there are several types of protein in sports nutrition and many cannot decide which protein is better.
The main types of protein in sports nutrition:
- Egg white.
- Whey protein.
- Casein protein.
- Vegetable protein.
All of them have different biological value. To improve athletic performance, whey protein is much better suited.
Muscle serum
This type of protein gains 100 points out of 100 possible for biological value, that is, for a set of muscle mass this is the best option. The rate of assimilation is approximately 15 grams of dry matter per hour, which allows it to be used both before and after training as a source of protein with a high rate of assimilation.
The question often arises: "Which protein is better for gaining muscle mass?" Experienced athletes agree that this is whey protein. It is very close in amino acid composition to the amino acid profile of a person and quickly increases athletic performance.
Egg white
Protein derived from whole eggs is considered even better than human serum bioavailability. This is to some extent true, since protein obtained from another animal in one form or another is much better suited for animals. But in fact, the difference between whey and egg white is minimal. Egg white is absorbed only 3% faster, and more resources are spent on its preparation.
So which protein is better for muscle mass? If you decide to play sports, then it is more profitable to buy whey protein. It will be quickly absorbed, give the body all the necessary amino acids and improve athletic performance. Egg white can do the same, but costs more, and also has a characteristic bitter aftertaste.
In addition, there are few companies involved in the production of egg white in the sports nutrition market, and if they do, they pack it up to 0.9 kg. This is primarily due to the price, therefore, they buy less protein, which means producing it in large volumes is unprofitable. That is why whey protein has filled the shelves of all sports stores.
Vegetable protein
A protein that is 30-60% inferior to whey in terms of digestibility. Previously, he was treated with caution, since, according to some reports, he had estrogenic activity, that is, he could provoke the production of female sex hormones, but new studies refute these claims.
The rate of assimilation of such a protein is about five grams per hour, which is not a good indicator for the protein needed for exercise. Its main advantage is that it helps reduce bad cholesterol.
To the question: “Which protein is better for gaining muscle mass?” many athletes involved will receive an answer that this is definitely not soy. They are right in their statement, since this protein also has an inferior amino acid composition. In addition, vegetable protein can interfere with the absorption of other proteins used in conjunction with it.
But, despite all the disadvantages, this protein has a number of advantages that apply only to soy protein isolate. An isolate is a purified version of a protein. Such a protein has the following advantages:
- The presence of methionine to enhance biological value.
- Increased thyroxine production, which affects muscle growth.
- Antioxidant properties.
Despite this, it is better to acquire whey protein to gain muscle mass.
Casein
The debate about which protein is better for gaining mass often does not lead to anything, because sometimes one product is ideally suited to one person that is absolutely not suitable for another. One of the "apples of contention" is casein.
It is absorbed at the speed with which soy protein is absorbed, but has greater biological value. It is divided into calcium caseinate and micellar casein. Once in the stomach, it “curdles,” that is, it turns into a mixture similar in structure to cottage cheese. Due to this, the rate of assimilation decreases, but the body receives the necessary amino acids over time. Especially this protein is rich in the presence of a large amount of glutamine, which keeps the muscles from breaking down and helps in the treatment of diseases.
Take this kind of protein at night due to slow absorption. The athlete’s body needs protein not only on the day of training, but also after it, and especially at night, when all recovery processes are activated.
The question "which protein is better - casein or whey" is better left unanswered, since both of these types of protein are suitable for gaining muscle mass, only the rate of protein assimilation by the body differs.
Types of whey protein. Concentrate
Whey protein is usually divided into 3 types: concentrate, isolate and hydrolyzate. Each of them has some features. It was indicated above which protein is better for gaining mass, but there are some nuances.
Whey protein concentrate is the most popular and cheapest type of whey. It is used to gain muscle mass, to lose weight and maintain athletic fitness. It usually contains a certain amount of fat, lactose and cholesterol. These additives occupy one fifth of the total mass of the product.
Typically, the manufacturer claims a protein content of 80%. This means that in one medium serving contains about 25 grams of protein. Also in the composition there is a certain amount of vitamins and minerals.
Isolate
Using the micro-ultrafiltration process, a whey protein isolate is obtained. Its advantage is that it has an increased concentration of protein, reaching in some cases up to 97%. The composition is almost no fats and carbohydrates.
The body absorbs such a protein even faster than a concentrate. Therefore, if the question arises: “Which whey protein is better?”, You need to understand that the isolate is better not only because it is absorbed faster, but also has a minimal amount of lactose and cholesterol. Some companies completely remove both cholesterol and lactose. Such products can be taken by people with lactose intolerance.
Isolate is very popular in the world of bodybuilding, as it stimulates the processes of anabolism, protects muscles from destruction and gives more strength. Another plus is that a purified isolate has fewer allergens.
Hydrolyzate
This protein is produced by breaking down a protein into amino acid chains of two to three units. If we simplify all the technological difficulties in the production of this type of protein, the manufacturer practically repeats the processes that occur in the stomach in humans, when protein enters it.
Sometimes it is called "protein in the blood", as it is absorbed no more than half an hour, if you take it on an empty stomach. Among other types of protein, it has the highest bioavailability, the highest absorption rate, and the complete absence of fats and carbohydrates.
The downside is the high price. Compared with the concentrate, it can be three or more times higher. Another disadvantage is a small bitterness, which serves as an indicator of product quality.
Which protein is better to choose?
This is a question that excites the minds of many athletes. But you need to consider that for each goal a certain type of protein is suitable. If the main goal for an athlete is losing weight, then you should pay attention to casein and whey protein. The first will help to eat less due to its long assimilation, and the second will serve as a protein supplier.
If a person does not tolerate lactose or is a vegetarian or vegan, then only vegetable protein is suitable for him. In fact, the disadvantages of this type of protein are not so obvious and are completely invisible to the average athlete.
If you are not constrained in means and occupations in a gym are stable, and the load is progressing, then only whey protein isolate will be the best choice. It will cover the deficiency of amino acids and allow you to train even harder.
Female and male protein
At the dawn of the development of bodybuilding in the middle of the last century, protein was the only dietary supplement that athletes used. Over time, companies producing such products began to improve the quality of raw materials, new ways of processing appeared, and this nutrition became one of the main touches in the image of a bodybuilder.
Due to the fact that for ordinary people this area was far from being understood, many myths appeared regarding sports nutrition - from the belief that muscles grow from these products and can tear the skin to potency problems. It was then that marketers decided to create the so-called female protein.
In fact, the “female” protein has a lower protein content, and sometimes it contains the addition of l-carnitine, which contributes to fat burning. Therefore, in the selection of products it is better to pay attention to the concentration of protein and its appearance.
Also, for a long time, soy protein was considered a protein for women due to the fact that it contributed to the production of estrogen - female hormones. But the latest data refute this information, since soy contains phytoestrogens that do not affect the hormones of the animal.
Where to begin?
"Which protein is best for a beginner?" - This is exactly what novices most often ask when they go to a sports nutrition store. In fact, there is no separation of protein into such categories. You must understand that protein is a nutrient that every person needs. Without human protein, there simply would not have been.
Sources of protein can be meat, eggs, fish, beans and poultry. But if a person does not have enough time or the ability to eat so much protein food, he resorts to the help of protein mixtures, which are just dry protein.
With one intake of protein, a person receives about 20 grams of protein, the same amount he will receive by eating 100 grams of fish, chicken, meat or eggs. It does not occur to anyone to clarify whether meat or chicken is suitable for beginners, the same way you need to relate to protein - this is a dry food that suits everyone, with some reservations about lactose intolerance and allergies to components.
Any protein is suitable for a beginner, but it is better to focus on one that has a high concentration of protein. Then the muscles will quickly get all the necessary amino acids and the results will not be long in coming.
Sometimes people want to know which protein is best for men. The answer is the same - any. Only for men it is recommended to take a larger portion than women or beginners. Typically, the male body for normal functioning is enough about two grams of protein per kilogram of body weight. That is, a man weighing 75 kg should eat 150 grams of protein. He should receive 100 grams from ordinary food, and 50 grams from mixes for fast assimilation.
Many will think that this is too much, but in fact, in order to get 100 grams of protein you will need to eat so many foods:
- Chicken fillet - 100 grams.
- Eggs of category C0 - 100 grams.
- Cottage cheese - 200 grams.
- Buckwheat - 100 grams.
- Fish - 200 grams.
This is a full-fledged diet of an adult, which can be changed periodically.