Whey protein benefits. Whey protein – types and features, how to take it, rating of the best. Side effects of protein

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It ranks first in popularity in most sports nutrition ratings. Today you will learn the benefits of whey protein for weight loss and muscle growth, why it is more popular than other types of protein powder, and how expensive protein is?

Whey protein is made from whey by filtering and removing excess carbohydrates and fats from it. This is a natural product not chemistry, as we usually think when it comes to sports nutrition. The technology for making protein powder is presented in this diagram:

About whey protein

Whey protein occupies a leading position in sales in almost all sports nutrition stores. What is this connected with? The popularity of whey protein can be explained by the following factors:

1. Whey protein contains almost the entire set of important amino acids and has high biological value. In addition, it is a leader in the amount of essential amino acids.
2. This is a quickly digestible protein: amino acids immediately enter the muscles for the synthesis of new muscle mass.
3. It has a positive effect on the immune system and optimizes insulin secretion.
4. This is an ideal product for post-workout consumption.
5. It dissolves well and has a pleasant taste.
6. Whey protein is the optimal product in terms of price and quality ratio.

We wrote more about the benefits and harms of protein in the article: The benefits and harms of protein.

When and how to take whey protein?

So, the ideal time to take protein:

• In the morning. During the 7-8 hours that sleep lasts, the body does not receive energy. And accordingly, he begins to use reserve sources: glycogen from the liver and muscles and amino acids, which are obtained through the destruction of muscles. In addition, the hormone cortisol is produced in the morning, which destroys muscle tissue. If you drink fast whey protein, these processes can be prevented.
• Before training. Taking whey protein 30 minutes before training will provide the body with the necessary amount of amino acids. This will provide energy during intense muscle work and help avoid muscle catabolism.
• After training. After a workout, your body is especially good at absorbing nutrients, which makes it the ideal time to consume fast-absorbing protein. Whey protein will provide an instant supply of amino acids into the blood for muscle growth.

If you consume whey protein once a day, it is best to drink it within half an hour after your workout. If you don't exercise, drink it in the morning.

You should not consume whey protein in its pure form between meals, as it is quickly digestible and you will feel hungry very soon. If you want it to be absorbed over a longer period of time, eat a high-fat food such as nuts along with it. This will slow down the absorption of the powder, which means you won’t feel hungry for a longer time.

Whey powder dissolves easily in water, so you just need to shake it in a container or bottle (special shakers are often used for this). You can dissolve the protein in milk, water, juice - at your discretion. If you are cutting, it is better to dissolve protein in water to reduce the amount of carbohydrates and fats you consume.

Types of Whey Protein

Depending on the protein content, whey protein can be of three types:

• Whey concentrate (protein content 50-85%). During the production of whey concentrate, the protein is insufficiently filtered, so fats and carbohydrates remain in it. However, the concentrate is attractive for its price and with a high protein content (70% and above) is the optimal product.
• Whey isolate (protein content 90-95%). A purer powder with a higher protein content, but it also costs more. Suitable for those who are in the process of cutting and avoid excess fats and carbohydrates.
• Whey hydrolyzate (protein content 90-95%). The hydrolyzate is made using new technologies with good filtration. This is an expensive product and is not very popular.

Whey concentrate is a basic protein and is suitable for almost any purpose. If you are not in the process of drying, then you can safely purchase concentrate. But pay attention to the protein content in 100 g of powder. It's best not to try to save money by purchasing a protein powder with 50% protein content, as you will only lose in the long run by not getting enough protein.

Whey protein for weight loss and mass gain

Whey protein does not help you lose weight! This is not a fat burner or a magic product that will help you get rid of your sides and cellulite. Protein is a protein powder that promotes muscle growth. Therefore, it is useless and pointless to drink whey protein for weight loss.

The only reliable way to lose weight is to eat within a calorie deficit. And here protein powder can be your indirect helper. First, it's a nutritious, low-calorie snack that's easy to take with you on a trip or to work. Secondly, with protein you can easily reach the required amount of protein without significantly increasing your total daily calorie intake. Third, protein optimizes the release of insulin, which means it helps you better control your appetite.

How to calculate the calorie content of whey protein?

Most often, the calorie content of the powder is written on the packaging, as well as the content of proteins, carbohydrates and fats. Also included with the jar is a measuring spoon - stingy. One scoop holds approximately 25-30 g of powder ( the exact value is indicated on the packaging). Accordingly, from these values ​​you can calculate the protein content.

For example, the popular whey concentrate Optimum 100% Whey Gold Standard 100 g of powder contains:

• Calories: 375 kcal
• Proteins: 75.0 g
• Fat: 3.8 g
• Carbohydrates: 12.5 g

Accordingly, 1 scoop weighing 30 g contains:

• Calories: 112 kcal
• Proteins: 22.5 g
• Fat: 1.14 g
• Carbohydrates: 3.75 g

Attention! The numbers may vary between different brands of protein powder. Count calories and protein based on the values ​​indicated on the specific package.

Whey Protein for Muscle Growth

Can I drink whey protein if I don't exercise? Since this is a regular protein squeeze from milk, it is certainly possible. There are no contraindications. But you can't build muscle by taking protein powder and not exercising. Protein promotes muscle growth if you engage in strength training and consume the required daily amount of protein. Without these two factors, muscle growth will not occur even with protein.

Is it possible to build muscle without protein? It’s possible, but to do this you need to fill up your protein intake with other foods. To grow muscle mass, a person weighing 70 kg needs 140 g of protein. For example, 1 egg contains 7-8 g of protein, and 100 g of meat/fish contains 20-25 g of protein. Not so much. Therefore, protein is a good help if you are unable to eat your daily protein intake.

Is protein expensive?

Let's do the math visually. Let's take average price category, for example whey concentrate: PureTitaniumWhey 100%. Using the example of a large can (more than 2 kg), let’s calculate how much protein we get and how much we pay for it:

• Can weight: 2240 g
• Cost: 3500 rubles
• Protein content: 74 g per 100 g product

A measuring spoon (scoop) is supplied with the protein:

• Powder weight in 1 scoop: 30 g
• Protein content in 1 scoop: 22 g

So, let’s calculate how much such a can of protein will be enough for us if we consume 1 scoop per day:

• Number of servings: 2240 g (total weight of the can) / 30 g (how much 1 scoop holds) = 75 servings

Those. One large jar lasts for 75 days when consumed once a day. You can consume not every day or reduce/increase the serving size, depending on this, the powder consumption will vary.

Let's also calculate the net price of a serving and protein:

• Price of 1 scup: 3500 rubles / 75 scup = 46.6 rubles
• Price 1 g of protein: 46.6 rubles / 22 g = 2.11 rubles

Using similar calculations, you can compare the prices of the brands you are interested in. Don't look at the final price of a can of protein, try to figure out the price of 1 gram of protein.

Whey Protein Brands and Ratings

When buying protein, pay attention to the word Whey– this means whey. Next comes the gradation:

• WPC – concentrate
• WPI - isolate
• WPH – hydrolyzate

To maintain muscle mass, a person needs to consume at least 1 g of protein per 1 kg of weight, and to grow muscle mass, 2 g of protein per 1 kg of weight. Whey protein is a convenient way to compensate for the lack of protein intake, and is also a good assistant for maintaining and growing muscle mass.

Protein nutrition is necessary for strength athletes to solve several main problems: muscle restoration and growth, increasing strength indicators, maintaining shape, burning subcutaneous fat. If an athlete does not get enough protein from simple products, protein powder comes to his aid. You will learn about what this sports supplement is, how to take it, what to combine it with, and much more from our article.

First, let's understand the concepts.

Protein (translated from English - protein) is an organic compound consisting of a set of amino acids. In fact, the body builds its cells from this substance, including muscle fibers. Natural proteins are found in meat, fish, shellfish, cottage cheese, and plant products.

In the world of sports nutrition, protein powders are used as sources of high-quality protein. In this article we will talk about protein, specifically as a sports supplement that bodybuilders, powerlifters and other athletes involved in strength training take.

So, we've sorted out the concepts. Now let's look at the purpose. Once in the stomach, the protein is broken down into polypeptides by the action of hydrochloric acid and the enzyme pepsin. After passing into the small intestine, the polypeptides are separated by digestive enzymes into their individual components - amino acids.

Free amino acids are absorbed in the small intestine and enter the bloodstream. Then they are distributed throughout the body to perform their functions: tissue restoration, building new cells, maintaining immunity, forming hormones, stimulating brain activity, strengthening the nervous system, participating in metabolic processes.

Compound

The main ingredient of the powder is dried purified protein (from 60 to 95-98% per serving). Note that this sports supplement can be made from different products: beef, whey, eggs, soy. In addition, there are multicomponent mixtures that combine several types of protein compounds.

Manufacturers, as a rule, add various substances to the “base” ingredient that improve the taste, color, consistency and nutritional value of the powder. Such components are sweeteners, flavors, vitamins, minerals, BCAA complex, digestive enzymes for better absorption.

It is worth noting that additional ingredients are not always beneficial. For example, sweeteners may slow down your weight loss process. Therefore, those who want to get a 100% safe product should purchase pure powder without impurities. This protein has no taste and can be used in the preparation of regular dishes.

Choose your product:

Production technology

Let us remind you that various products (meat, eggs, whey, soy) act as starting materials for protein. But in any case, production is based on separating protein compounds from fat and carbohydrates using special filter membranes. After filtration, the protein is dried. Additional ingredients are added to the resulting powder and packaged in jars.

As an example, consider manufacturing technology:

• The “source” is whey remaining after the production of cheese or sweet cream butter;
• The whey is heated to 72°C (pasteurization) to destroy bacteria and microbes;
• Then the disinfected mass is split into proteins, fats, carbohydrates using ultrafiltration;
• The final stage is drying the proteins to a powdery state.

Meat and vegetable proteins are produced using similar technology. The only difference is in the raw materials. In the first case, high-quality beef is used, in the second - soybeans, peas, and wheat.

The difference between protein and gainer and amino acid complexes

Gainer- protein-carbohydrate product. The composition contains 20-30% protein, the rest is fast carbohydrates with a high glycemic index. The supplement is intended for lean athletes who have difficulty gaining weight. If your goal is the growth of “lean” muscles, take pure protein. A gainer is not suitable for you, as it will increase your overall body weight due to the accumulation of fat deposits.

Price order for gainers:

Amino acids (supplement)- This is a protein that has been broken down into smaller components during production. Chemically, there is no difference between AA and protein. But thanks to the structure, amino acids are absorbed faster, which is useful during training and immediately after it. AK complexes are used when you need to quickly replenish protein reserves in the body and prevent muscle breakdown (catabolism).

Cost of amino acids:

Protein in regular foods

If you want to build muscle, you don't have to buy fancy cans of protein. You can get your protein intake from your regular diet. We offer a selection of products with the highest content of protein compounds. The calculation is presented per 100 g.

Products	Protein content (g)	Products	Protein content (g)
Veal	20	Tuna	23
Pork	14,5	Squid	17
Chicken	21	Mussels	24
Chicken egg	13	Octopus	30
Turkey	22	Soybeans	35
Beef	20	Beans	22
Herring	20	Cheese	26
Pink salmon	22	Cashew	25
Red caviar	32	Almond	18

Protein in sports

In the introduction, we indicated what protein powders are used for in strength disciplines. Now let's look at each point separately and in more detail.

Muscle recovery and growth

There is an opinion that muscles grow during strength exercises. Actually this is not true. By overcoming heavy loads, the athlete only “injures” the muscle fibers. After the lesson, over the next two days, the body restores damaged tissue, building new cells in place of “microtraumas” (and with a reserve). Thus, the muscles gradually increase in volume.

But the body can't create new muscle fibers out of thin air. Therefore, an athlete must consume large amounts of protein foods. At the same time, preferably high-quality ones. If an athlete's diet is well balanced, then he does not need to take sports nutrition. But if the body does not receive enough protein from food, then protein powder is indispensable.

Increase in strength indicators

As already noted, protein helps repair and increase muscle fibers. But everything in the body is interconnected. This means that not only muscles grow, but also ligaments and tendons are strengthened, and innervation increases (the growth of nerve endings into cells). As a result, neuromuscular connection improves and the athlete’s strength characteristics increase.

Keeping fit

It is unusual for the human body to gain excess muscle volume, since these tissues require a large amount of energy. Therefore, at any opportunity, the body will try to break down muscles that are precious to every athlete. To prevent this from happening, a surplus of nutrients and, in particular, proteins should be ensured. High quality protein is best for these purposes.

Burning subcutaneous fat

Taking protein supplements helps fill the body without consuming heavy carbohydrate foods. As a result, the athlete reduces the total daily caloric intake, which helps to initiate weight loss processes. In addition, the body spends a large amount of energy on breaking down protein into amino acids, which also helps get rid of hated fat deposits in problem areas.

Do ordinary people need protein?

If a person who does not engage in physical activity has a balanced diet of proteins, fats, and carbohydrates, then there is no need to take additional sports supplements. If there is a constant lack of protein compounds, then protein powder may be useful. At the same time, the rate of supplement consumption should be slightly lower than that of strength athletes. The recommended norm for ordinary people is approximately 1 g of protein per 1 kg of weight. If you drink large quantities of protein without exercising, you will most likely waste some of the supplement you take.

It is worth noting that due to the dollar exchange rate, all protein powders are sold at fairly high prices. You can get the same amount of protein from regular foods at a lower price. Yes, protein is convenient and fast, but if the financial factor is the determining factor, then it is best to get your protein intake from natural meat, eggs, fish, and cottage cheese. In addition, it is undesirable to eat protein alone for a long time. The fact is that in addition to protein, natural products contain a large amount of vitamins, minerals, and healthy fats. Without the use of these substances, the risk of developing serious diseases increases.

The benefits of protein for men and women

The main advantages of protein consumption for men are the restoration of damaged fibers after training, as well as the construction of new cells. In addition, the supplement has a positive effect on the hormonal system. As a result, the production of testosterone, the hormone responsible for sexual desire, muscle growth, character, mental acuity, and motivation, increases. We also note that a sufficient amount of protein in the diet maintains the nervous system in a healthy state, thereby helping a man overcome stressful moments.

Women suffering from protein deficiencies are also advised to take protein powder. Firstly, when doing fitness, this supplement will help you maintain your gained shape. Secondly, protein helps maintain healthy hair, nails, and skin. Thirdly, taking the powder saturates the body and reduces the overall calorie content of the menu, which has a positive effect on weight loss. Fourthly, regular consumption stimulates high metabolism, which is also useful for reducing body fat.

As a rule, people who are far from sports and medicine talk about the dangers of protein. In this case, the main argument is the alleged chemical origin of the additive. In fact, there are no chemicals in the protein powder production technology. The main manufacturing processes are pasteurization (heating to kill germs and bacteria), ultrafiltration using special membranes and heat drying. In addition, the starting materials for the production of protein mixtures are natural products that have been tested.

Side effects and overdose

Generally, protein powder does not have any negative effects on the body. But with regular, systematic excess of consumption standards specified by the manufacturer, problems with the kidneys and liver may occur. The solution in this case would be to significantly reduce the dosage of the supplement.

Side effects of protein include digestive upset in people with lactose intolerance. In addition, formulas made from whey may cause allergic reactions on the skin or respiratory tract. Therefore, it is best for allergy sufferers to focus on beef or egg proteins.

It is worth noting that some manufacturers add wheat starch, which contains gluten, to their products for better consistency. This plant protein is “toxic” for people with celiac disease. Therefore, before purchasing, be sure to read the ingredients on the back of the package.

How to calculate your individual dose

The optimal formula for athletes of both sexes is: 2.5 g of protein per 1 kg of weight. However, most of the protein should come from regular foods. The remaining amount should be obtained from protein powder. Let's look at an example:

Initial data: athlete weighing 80 kg, protein products in the daily diet - 10 chicken eggs, 200 g of chicken fillet.

Solution:

• The athlete’s weight is 80 kg, which means he needs to eat 200 g of protein per day (80x2.5=200);
• We calculate the amount of protein consumed from natural products: 10 eggs = approximately 50 g of protein, 200 g of fillet = approximately 50 g of protein;
• Since the athlete receives half the norm from natural products, this means that he must receive another 100 g of protein from protein;
• A single serving of powder is usually 30-35 g. Therefore, the required daily amount of protein will be equal to three servings. You can add a fourth protein shake to cover the body's need with 100% probability.

Note that we took into account beef, egg and whey proteins. The amount of protein in such supplements is close to 100%. If you take powder from plant materials, for example, from soy, then the numbers will be different. Soy protein contains an average of 20 grams of protein per serving. This means that for the example presented, the recommended number of servings is five to six daily.

Ordinary people who do not engage in strength training, but have a lack of protein in their diet, should take 2 standard servings of whey protein (30-35 g each) in the morning and evening between snacks.

Athletes who regularly engage in physical activity are advised to adhere to the following supplement regimen:

• In the morning, after waking up. Type: whey or multicomponent. The goal is to slow down the catabolic processes (muscle breakdown) that begin at night. Note that you should additionally eat carbohydrates (for example, oatmeal) to fill the body with energy;
• 30-40 minutes before training. Type: whey, beef or egg. The goal is to provide the body with protein to support muscles during exercise. In this case, it is also necessary to consume additional carbohydrates;
• There is no point in drinking protein powder during training., because it takes quite a long time to digest. It is better to take a portion of amino acids or a BCAA complex;
• Immediately after training. Type: whey, egg or beef. The goal is to stop the catabolism processes, give the muscles nutrition for growth and recovery;
• Before bedtime. Type: casein or multicomponent. The goals are to block catabolic processes at night and give the muscles slowly absorbed nutrition.
• On days of rest and recovery The supplement should be taken between snacks.

A few words should be said about the liquid in which the protein is mixed.

1. The easiest way is to dissolve the powder in clean boiled water. The advantage of such a cocktail is the absence of additional calories, the disadvantage is that the taste is not the most pleasant.
2. Second cooking option - with milk. The plus of this drink is its great taste, the minus is additional calories. Therefore, protein with milk is not recommended for athletes who are strictly “cutting” before competitions.
3. The third way is to stir protein powder into fruit juice.. The advantage is a pleasant taste, the disadvantage is the high content of fast carbohydrates. If the athlete is not cutting, it is permissible to drink protein with juice after training to close the “carbohydrate window”.

Combination with other additives

We offer effective protein combinations with other types of sports nutrition:

• With gainer. If you have a low protein gainer, you can add half a scoop of pure protein to it. The result is a high-energy product to take after a workout. This cocktail contains a sufficient amount of protein for muscle recovery and fast carbohydrates to replenish energy;
• With creatine. The “mixture” gives the muscles additional energy and nutrition. The quantity is selected individually. But, as a rule, 1 teaspoon (5 g) of creatine with a serving of protein is absorbed well. Time of administration: one hour before training;
• With BCAA complex. The protein already contains a small amount of bcaa, but a combination of the two supplements is acceptable. In theory, the nutritional value of protein increases in such a mixture, which helps more effectively restore microtraumas and increase muscle volume;
• With L-carnitine. A common combination among bodybuilders. This combination allows you to speed up weight loss, as it promotes fat utilization. Carnitine is sold separately in capsules. Mix one portion of each additive;
• With glutamine. This amino acid stimulates the production of growth hormone and supports immunity. Simultaneous combination with protein is prohibited. First, you should drink a portion of glutamine, after 35-40 minutes you can take a protein shake;
• With fat burners. You cannot take both supplements at the same time. The fat burner is usually taken on an empty stomach half an hour before meals. Protein should be consumed several times a day between snacks;

But protein should not be combined with complex amino acids. In essence, such a combination is absolutely meaningless, since the protein powder consists of AA. It is best to take both supplements separately. For example, whey isolate before and after exercise, and an amino acid complex during strength training to support muscles.

How to replace protein shakes

If you don’t have money for sports nutrition, then it’s best to get protein from natural products: meat, poultry, eggs, fish, shellfish, cottage cheese, nuts. They contain all the necessary amino acids, as well as vitamins, minerals, and healthy fats.

Protein can also be replaced with an amino acid complex. But let us note right away that no one does this. Because the price of AK is high. To get the same amount of protein as from protein, you will have to eat several servings of amino acids, and this is very expensive.

How to choose a protein

Novice bodybuilders purchase sports nutrition either on the advice of experienced comrades, or under the influence of advertising. But very often it turns out that the chosen product is not suitable for them. We propose to analyze the factors affecting the quality of protein powder. The information provided will help you purchase the right supplement.

Protein type by purification method

To obtain pure protein, fats, carbohydrates, and ballast substances are removed from the raw materials. Depending on the filtration method used in production, one or another type of protein is obtained:

• Concentrate. Has a low degree of filtration. Because of this, the amount of protein in the finished powder does not exceed 80%. This product is absorbed within one to two hours. The advantage of the concentrate is its low cost;
• Isolate. Subject to at least double degree of purification. Thanks to this, the powder has high nutritional value - the amount of protein ranges from 80 to 95%. The product is absorbed quite quickly (30-40 minutes). Has an affordable price;
• Hydrolyzate. It goes through several stages of purification and is additionally processed with enzymes to break down amino acid chains. Thanks to this technology, the product contains practically no impurities and is quickly absorbed (25-35 minutes). The amount of protein in the powder can reach up to 98%. The disadvantage of this additive is its high cost.

The concentrate is intended for those who cannot purchase a more expensive type of protein (for example, students). For experienced athletes who want to get the most pure product with a high rate of absorption, we recommend either or hydrolyzate.

Release form

There are three forms of protein. Each has its pros and cons. Let's look at them in a little more detail:

• The most common is powder. This product is sold in plastic jars and bags. Plus - high nutritional value. The downside is the need to stir;
• Liquid protein is considered less popular. Typically sold in small bottles. Advantage - easily dissolves in water, disadvantage - high cost;
• The third form is protein bars.. Advantages: They fill you up well and can be used as a complete snack. Disadvantage: large amount of carbohydrates.

For beginning athletes, we recommend powdered isolates. Such supplements have a high protein content and a relatively low price. Liquid protein is typically used by professional athletes when they need to fuel their muscles during a long strength training session. The bars are suitable for everyone and are used when it is not possible to eat a full meal.

Type of protein based on raw materials

On sports nutrition cans you can find the inscriptions Casein, Whey, Soy, Beef and others. All these designations indicate the raw materials from which the additive is made.

• Whey. Raw materials: whey remaining after the production of cheese and butter. The advantage of this powder is its high-quality amino acid composition. It is worth noting that whey powder contains a large amount of immunoglobulins (molecules that support the functioning of the immune system);
• Casein. Raw materials: milk used for cheese production. Depending on the purification technology, there are two different proteins: micellar casein and calcium caseinate. Micellar-based powder is considered preferable, since no chemical reagents are used in its production. The main advantage of all casein shakes is their slow absorption, which allows them to be used before bed;
• Beef. Raw materials: high quality beef. The production process is similar to the technology for making whey powder (pasteurization, filtration, drying). The advantage of beef supplement is its high nutritional value. It is believed that this type of protein is 12-15% better “absorbed” by skeletal muscles than whey. The only disadvantages of the supplement include its high cost;
• Soy. Feedstock: soybeans. The powder has a fairly high nutritional value, similar to whey protein, but is somewhat less digestible. Since the source is vegetable raw materials, the final product is free of lactose and cholesterol. It is worth noting that soy protein is “heavy” for the stomach, therefore, with long-term regular use, digestive system disorders are possible;
• Egg. Raw materials: egg whites. This type of sports nutrition is recognized throughout the world as a standard for amino acid composition. The supplement does not contain carbohydrates, cholesterol, or ballast substances. Powdered eggs are suitable for athletes who are allergic to dairy products. The disadvantage of the powder is its rather high cost. This is due to the price of raw materials and the complexity of production technology;
• Multi-component (Multi). Feedstock: different types of protein (animal and vegetable). Thanks to its complex composition, such a powder has a complete amino acid profile that is close to ideal. That is, the combination of different proteins increases the nutritional value of the supplement, making it more effective for muscle development. The multi-ingredient powder can be taken at night as it breaks down slowly.

We recommend whey isolates for beginning athletes, as these supplements have high nutritional value and are well absorbed. Beef and egg powders are suitable for professional bodybuilders who want the best anabolic response from their muscles. Soy protein is useful for girls, as it contains isoflavones - substances that support women's health. Casein and multi-ingredient powders are suitable for everyone. They are best used as a pre-bed snack to maintain muscle mass during the night.

Protein rating

We have selected for you the popular protein supplements of 2018:

• MuscleTech Nitro-Tech (RUR 3,400);
• BPI Sports Best Protein (RUR 3,700);
• MuscleFarm Combat Powder (RUR 3,000);
• Dymatize Nutrition Elite Whey (RUR 4,100);
• Weider Day&Night Casein (4000 RUR);
• BSN Syntha-6 (RUR 3,200);
• MuscleMeds Carnivor (RUR 3,900);
• Optimum Nutrition Gold Standard Whey (RUR 3,700);
• Dymatize Nutrition ISO-100 Hydrolyzed (RUR 3,600);
• Weider Gold Whey (RUR 3,000).

Depending on the volume of packaging, prices may vary. Even more protein and current prices follow the link. The presented products are in deserved demand all over the world. Each of them will help you build quality muscle mass.

Conclusion

Concluding the article, we want to give one last recommendation to novice bodybuilders - do not take a large amount of the supplement at once. High doses of protein can cause various types of allergies and eating disorders. Therefore, before buying a 4-5 kilogram jar, try taking a small 900-1000 g package. Carefully monitor your health, note all negative aspects. If taking a supplement causes discomfort, stop using this manufacturer and try another product. So, gradually you will be able to choose sports nutrition that is ideally absorbed by your body.

Most people are sure that protein is used purely by bodybuilders and weightlifters, and consider it a chemical and a drug that can build a bunch of new muscles in one day. Fortunately or unfortunately, this is not the case. This dietary supplement is actively used by many athletes and even those who have certain health problems. Many doctors prescribe whey protein to their patients suffering from dietary imbalances as an additional source of nutrients. Most often, these are gastroenterologists and cardiologists who actively prescribe protein to patients. Is there harm or benefit, positive or negative result in this seemingly mysterious substance? It's time to figure it out.

Composition and specifics

Whey protein is a derivative of dairy products: cheese and cottage cheese. Supplied in the form of a white or yellowish powder. Easily soluble in water and milk. Protein - harm or benefit? To answer this question, you first need to understand its composition. Whey protein has a finely divided structure. Additives of this kind of low quality absorb a slightly larger amount of fat, which is why they do not completely dissolve in water, forming lumps. Higher quality types contain a minimum amount of fats and carbohydrates; they consist of 98% protein. Any product includes proteins, which, in turn, are formed from amino acids produced by the body. Each protein compound differs from each other in its set of amino acids. This is where the variety of products described arises. Protein - harm or benefit? Now we can say that it does not contain any negative components or elements in its composition; it is formed from protein, which consists of amino acids. Whey protein is a complete protein complex because it contains all the essential amino acids that are quickly absorbed and processed by the body.

Benefits and harms

And now comes the final stage of answering the question, is protein harmful or beneficial? As mentioned above, this food supplement does not contain any harmful components that could adversely affect the performance of the body. However, the harmful effects may lie not in this, but in the method of administration. What harm can any taster of this dish experience from protein? For example, by excessively exaggerating the daily dose of protein, a person forces his kidneys to work hard, which is why sooner or later some complications will begin. Therefore, it is important to follow the recommended standards and try not to overload your body in terms of proteins. The benefits of whey protein are as follows:

Thus, we can say that whey protein is one of the most useful supplements for both athletes and people suffering from various digestive diseases.

first place in popularity in most sports nutrition ratings. Today you will learn the benefits of whey protein for weight loss and muscle growth, why it is more popular than other types of protein powder, and how expensive protein is?

About whey protein: benefits, types, time of intake

General information about whey protein

Whey protein is made from whey by filtering and removing excess carbohydrates and fats from it. This is a natural product not chemistry, as we usually think when it comes to sports nutrition. The technology for making protein powder is presented in this diagram:

Whey protein takes leading lines in sales of almost all sports nutrition stores. What is this connected with? The popularity of whey protein can be explained by the following factors:

1. Whey protein contains almost the whole range of important amino acids and has high biological value. In addition, it is a leader in the amount of essential amino acids.

1. This is a quickly digestible protein: amino acids immediately enter the muscles for the synthesis of new muscle mass.

1. He has a positive effect on the immune system and optimizes insulin release.

1. This is an ideal product for post-workout consumption.

1. It dissolves well and has a pleasant taste.

1. Whey protein is the optimal product in terms of the ratio prices and quality.

We wrote more about the benefits and harms of protein in the article: The benefits and harms of protein: 15 reasons for and 5 reasons against.

When and how to take whey protein?

So, the ideal time to take protein:

• In the morning. During the 7-8 hours that sleep lasts, the body does not receive energy. And accordingly, he begins to use reserve sources: glycogen from the liver and muscles and amino acids, which are obtained through the destruction of muscles. In addition, the hormone cortisol is produced in the morning, which destroys muscle tissue. If you drink fast whey protein, these processes can be prevented.

• Before training. Taking whey protein 30 minutes before training will provide the body with the necessary amount of amino acids. This will provide energy during intense muscle work and help avoid muscle catabolism.

• After training. After a workout, your body is especially good at absorbing nutrients, which makes it the ideal time to consume fast-absorbing protein. Whey protein will provide an instant supply of amino acids into the blood for muscle growth.

If you consume whey protein once a day, then It's better to drink it within half an hour after training. If you don't exercise, drink it in the morning.

You should not consume whey protein in its pure form between meals, as it is quickly digestible and you will feel hungry very soon. If you want it to be absorbed over a longer period of time, eat a high-fat food such as nuts along with it. This will slow down the absorption of the powder, which means you won’t feel hungry for a longer time.

Whey powder easily dissolves in water, so it’s enough to shake it in a container or bottle (special shakers are often used for this). You can dissolve the protein in milk, water, juice - at your discretion. If you are cutting, it is better to dissolve protein in water to reduce the amount of carbohydrates and fats you consume.

Types of Whey Protein

Depending on the protein content, whey protein can be of three types:

• Whey concentrate (protein content 50-85%). During the production of whey concentrate, the protein is insufficiently filtered, so fats and carbohydrates remain in it. However, the concentrate is attractive for its price and with a high protein content (70% and above) is the optimal product.

• Whey isolate (protein content 90-95%). A purer powder with a higher protein content, but it also costs more. Suitable for those who are in the process of cutting and avoid excess fats and carbohydrates.

• Whey hydrolyzate (protein content 99%). The hydrolyzate is made using new technologies with good filtration. This is an expensive product and is not very popular.

Whey concentrate is a basic protein and is suitable for almost any purpose. If you not in the process of drying, then you can safely purchase the concentrate. But pay attention to the protein content in 100 g of powder. It's best not to try to save money by purchasing a protein powder with 50% protein content, as you will only lose in the long run by not getting enough protein.

Whey protein for weight loss and mass gain

Whey protein for weight loss

Whey Protein Doesn't Help You Lose Weight! This is not a fat burner or a magic product that will help you get rid of your sides and cellulite. Protein is a protein powder that promotes muscle growth. Therefore, it is useless and pointless to drink whey protein for weight loss.

The only reliable way to lose weight is to eat within a calorie deficit. This is where protein powder can be yours. indirect assistant. First, it's a nutritious, low-calorie snack that's easy to take with you on a trip or to work. Secondly, with protein you can easily reach the required amount of protein without significantly increasing your total daily calorie intake. Third, protein optimizes the release of insulin, which means it helps you better control your appetite.

How to calculate the calorie content of whey protein?

Most often, the calorie content of the powder is written on the packaging, as well as the content of proteins, carbohydrates and fats. Also included with the jar is a measuring spoon - stingy. One scoop holds approximately 25-30 g of powder (the exact value is indicated on the packaging). Accordingly, from these values ​​you can calculate the protein content.

For example, the popular whey concentrate Optimum 100% Whey Gold Standard in 100 g of powder contains:

• Calories: 375 kcal
• Proteins: 75.0 g
• Fat: 3.8 g
• Carbohydrates: 12.5 g

Accordingly, 1 scoop weighing 30 g contains:

• Calories: 112 kcal
• Proteins: 22.5 g
• Fat: 1.14 g
• Carbohydrates: 3.75 g

Attention! The numbers may vary between different brands of protein powder. Count calories and protein based on the values ​​indicated on the specific package.

Whey Protein for Muscle Growth

Can I drink whey protein if I don't exercise? Since this is a regular protein squeeze from milk, it is certainly possible. There are no contraindications. But you you won't be able to build muscle mass by taking protein powder and not exercising. Protein promotes muscle growth if you engage in strength training and consume the required daily amount of protein. Without these two factors, muscle growth will not occur even with protein.

Is it possible to build muscle without protein? It's possible, but for this you need increase your protein intake with other foods. To grow muscle mass, a person weighing 70 kg needs 140 g of protein. For example, 1 egg contains 7-8 g of protein, and 100 g of meat/fish contains 20-25 g of protein. Not so much. Therefore, protein is a good help if you are unable to eat your daily protein intake.

Whey Protein Brands and Prices

Is protein expensive?

Let's do the math visually. Let's take average price category, for example whey concentrate: Pure Titanium Whey 100%. Using the example of a large can (more than 2 kg), let’s calculate how much protein we get and how much we pay for it:

• Can weight: 2240 g
• Cost: 3500 rubles
• Protein content: 74 g per 100 g product

A measuring spoon (scoop) is supplied with the protein:

• Powder weight in 1 scoop: 30 g
• Protein content in 1 scoop: 22 g

So, let’s calculate how much such a can of protein will be enough for us if we consume 1 scoop per day:

• Number of servings: 2240 g (total weight of the can) / 30 g (how much 1 scoop holds) = 75 servings

Those. one big jar is enough for 75 days with daily consumption once a day. You can consume not every day or reduce/increase the serving size, depending on this, the powder consumption will vary.

Let's also calculate what net price per serving and protein:

• Price of 1 scup: 3500 rubles / 75 scup = 46.6 rubles
• Price 1 g of protein: 46.6 rubles / 22 g = 2.11 rubles

Using similar calculations, you can compare the prices of the brands you are interested in. Don't look at the final price of a can of protein, try to figure out the price of 1 gram of protein.

Whey Protein Brands and Ratings

When buying protein, pay attention to the word Whey– this means whey. Next comes the gradation:

• WPC – concentrate
• WPI - isolate
• WPH – hydrolyzate

GoodLooker.Ru does not cooperate with sports nutrition manufacturers; before purchasing whey concentrate or isolate, we strongly recommend that you read the product reviews yourself.

To maintain muscle mass, a person needs to consume at least 1 g of protein per 1 kg of weight, and to grow muscle mass, 2 g of protein per 1 kg of weight. Whey Protein Is Convenient make up for the lack of protein intake, and is also a good helper for maintaining and growing muscle mass.

Read also: Types of protein - similarities, differences and application features.

Many people have probably heard about protein more than once. In everyday life, it is usually called a little differently - protein. It is he who is responsible for the high-quality construction of muscle fibers, the correct shape of cells, as well as proper metabolism.

Over time, others began to associate the word “protein” directly with food additives. This material contains carbon, hydrogen, nitrogen and oxygen. In this case, nitrogen molecules play the most important role here, because they are part of only the specified nutrient.

Protein varieties

Taking into account the manufacturing method and composition of protein substances, proteins are divided into the following types:

1. Whey Protein. This type of protein is considered the fastest in digestibility. It is used for more effective development of the muscular skeleton and burning of subcutaneous fat. The product is obtained from milk whey.
2. Caseinate. Excellent during the period when athletes gain muscle mass, as well as normalize weight. By working to burn fat, casein protein allows you to stop the destruction of muscle tissue. A similar product takes a little longer to digest than whey protein, which ensures effective and consistent saturation of the body with amino acids.
3. Milk protein. It contains the two previous types of protein. This product allows you to increase performance and endurance. It also has a beneficial effect on increasing muscle mass.
4. Egg white. As a rule, not all manufacturers produce such products (due to the high cost of protein). It is synthesized from whole eggs, and therefore contains pure albumin. Although the list of amino acids here will not be so wide.
5. Soy protein. There is practically no increase in muscle mass. Does not affect the burning of subcutaneous fat. Its cost is comparatively lower than that of previous products. This mixture is more suitable for feeding livestock rather than as additional nutrition for an athlete.

Despite all the variety of protein products presented above, protein isolate (or whey protein isolate) still occupies a leading position in sports practice. The amino acid composition here is the most optimal, and therefore the mixtures themselves are notable for their biological value. Such protein can enhance anabolism and is quickly absorbed by the body, which ultimately affects the rapid growth of muscle fibers and their recovery after various loads.

The vast majority of amateur athletes often wonder: what is the best choice: gainer or protein, amino acids or protein mixtures?

A) Gainer or protein

Gainer is a protein-carbohydrate complex in which the percentage of both components can reach an equal percentage. Thus, those who exercise often miss the point that for high-quality growth of the muscular skeleton, the body needs both proteins and carbohydrates, limiting their choice only to proteins. In fact, according to experts, the best results should still be expected from a combination of both types of nutrients.

B) Amino acids or protein

Amino acids isolated from foods can be absorbed by the body much faster than in the form in which they are found in protein whey. But even here it is better to stick to a combination of both additives to obtain a more pronounced effect. The most acceptable option here is to consume protein between main meals, and an amino acid complex immediately after training.

How to take protein correctly

The optimal proportion of protein per person per day is about 90-100 grams. Animal protein should account for about 80%, and plant protein – only 20%. The thing is that plant protein cannot boast of good digestibility.

The daily protein intake for athletes should be at least 300 grams. This is the amount of protein that will help strengthen and restore muscle fibers more effectively. But here it is worth mentioning that eating regular food is unlikely to provide the body with an optimal set of amino acids, and therefore, in this case, taking active nutritional supplements is simply necessary.

Note that it will be impossible to achieve impressive results with protein shakes alone. Only a combination of regular food with supplements will be considered a well-balanced diet. In addition, you should approach the preparation of the protein mixture wisely. It is recommended to mix the protein with milk, juice or water. You cannot add hot liquid here, otherwise the protein will lose its beneficial qualities. It is recommended to take two to three servings of the described cocktail per day. The most preferable option is after visiting the gym.

A little about the beneficial properties of protein

Oddly enough, many novice athletes are seriously afraid to take protein mixtures. However, these fears are rather fiction, because protein is necessary for a person to function normally. Let’s immediately make a reservation that dietary supplements have nothing to do with anabolic steroids and other types of doping.

But protein can harm health only if it is used incorrectly, but even here the percentage of negative outcomes tends to zero. The media claims that taking such mixtures leads to male potency, although the specified side effect appears only in the case of many times increased doses of soy protein.

Human muscles consist of several elements - fats, carbohydrates, proteins. Proteins are of great value to the body. Not only people, but also all living things on earth cannot do without them. Young, developing organisms have the greatest need for protein. And for athletes, such a nutritional element should be in first place in the daily diet. It is recommended to take this dietary supplement for those who are on a diet.

Side effects

Any food, to one degree or another, can act as an allergen, this also applies to proteins. This is due to individual intolerance. However, modern methods of processing food raw materials, as well as quality control at all stages of production, help to significantly reduce the risk of intolerance in those people for whom taking dietary supplements often leads to allergic reactions.

Protein can also have a negative effect on a person when the student has liver or kidney pathology. It's all about increasing the load on diseased organs. Taking protein mixtures in this case can provoke some imbalance in the functioning of the body. Therefore, it is recommended to use it under the supervision of a specialist. Protein does not cause such problems in healthy people. The load on the kidneys and liver can be determined through medical tests.

Making a protein shake at home

Today, the sports nutrition market is literally oversaturated with various additives. But this does not mean that you cannot prepare a high-quality protein shake yourself. After all, complete protein is found in many products: fish, meat, eggs, milk.

Vanilla protein shake recipe:

Ingredients:

• 1 measuring cup casein vanilla flavoring
• measuring cup of vanilla whey protein
• half a mug of milk
• half a mug of vanilla-flavored low-fat yogurt

preparation:

In a separate container, mix yogurt and protein until smooth. Then the resulting product is added to a glass of milk. Mix the ingredients thoroughly with a spoon (using a blender is optional).

Composition of the final product: 1 g fat, 48 g. protein, 61 g carbohydrates, 443 calories.

You should take a cocktail after training.

Nutritious protein blend with peach flavor

Ingredients:

• 1 scoop vanilla flavored whey protein
• 1 cup of water
• 1 serving instant oatmeal
• half a can of canned peaches (without syrup)

preparation:

All ingredients are thoroughly mixed in a blender. Oatmeal can also be replaced with corn flakes.

Protein mixture composition: 2 g fat, 24 g protein, 49 g carbohydrates, 2 g fiber, calories – 306.

Take a similar cocktail in the morning or before training.

Whey Protein

The most common and popular supplement in the sports environment. Many athletes even claim that such a product is capable of not only building muscle mass as quickly as possible, but even dulling pain after weight training. What are the actual properties of this powder? And is he capable of what athletes are so actively arguing about?

Features of whey protein

The uniqueness of this product lies in its amino acid composition. After all, it is able to surpass both plant and animal proteins in its nutritional characteristics. The chain of amino acids in the whey mixture is as similar as possible to muscle tissue. It is also worth adding that the rate of absorption of the described additives is very high.

Whey protein concentrate is synthesized from milk through special processing. At the initial stage of protein isolate production, whey is enriched with protein by only 1%, but during the processing of raw materials the percentage of nutrients increases sharply.

It is important to note that the composition and quality of whey protein varies from manufacturer to manufacturer. The presence of amino acid composition here depends on many factors. For example, from feeding livestock, whose milk was subsequently used to make food additives, etc.

Types of Whey Protein

So, protein mixtures can be of three types:

• concentrate;
• isolate;
• hydrolyzate.

Whey Protein considered the easiest to obtain. Therefore, its price is quite low. This product is enriched with protein by 70-80%. The disadvantages of this protein include a relatively low percentage of protein, as well as the presence of lactose and fat.

Whey isolate contains significantly more proteins, about 90-96%. There are no cholesterol, fats or carbohydrates here. Let us also add that the named protein does not contain lactose, which means that it is perfectly absorbed even in the body of an allergy sufferer.

Hydrolyzate is a whey protein isolate that has undergone an additional production step. It is obtained by splitting the protein isolate. This mixture is more effective due to its accelerated absorption, but the cost of such a product is very high, which makes taking the hydrolyzate an expensive pleasure.

Proper consumption of proteins

Depending on the athlete’s goals, concentrate, isolate and hydrolyzate should be used in different variations.

Good luck in your sports activities!

closely related to the topic:

Sooner or later, many people involved in strength sports think about the need to take additional food supplements. On television, in magazines, and newspapers, debates about the dangers and benefits of sports nutrition do not stop. That anabolic steroids negatively affect the human body, probably everyone already knows. Is protein harmful or not? Is it really so necessary for athletes and will its use lead to health problems in the future? Let's try to figure it out.

What is protein

The English word protein is translated into Russian as “protein”. And protein is a necessary component of a healthy human diet, since it is involved in all life processes:

• responsible for building bone and muscle tissues of the body;
• protects against bacteria and viruses;
• is a source of energy;
• regulates metabolism in the body;
• transports oxygen in the circulatory system;
• keeps skin, nails and hair in good condition.

In sports nutrition, protein is a powder with a high protein content. It is easily absorbed by the body and contains all the essential amino acids.

Protein powder is made from natural extracts of products containing protein of animal or plant origin:

• dairy products;
• meat;
• peas

The raw materials go through several stages of purification and drying, resulting in a completely natural protein concentrate, which is used in sports nutrition as an additional source of energy and material for the construction and regeneration of muscles.

How does protein affect your health?

According to doctors, consuming good quality protein powder in a reasonable dose does not have any negative effects on health. On the contrary, many scientific works have proven the beneficial effects of protein on the human body.

Protein is useful both for men who want to gain muscle mass and for women who want to lose weight, get rid of skin problems and have strong, healthy hair and nails.

All parents know the important role protein plays for a child’s growing body, so the question may arise: is protein ok for children? Experts agree that protein powder in an age-appropriate dosage affects the child’s body (from 3 years old) only in a positive way. Therefore, if it is difficult for a child to feed meat or cottage cheese, but he will be happy to drink a protein shake in an age-appropriate dose, there will be no harm in it.

Lack of protein in the human body leads to:

• sleep disturbance;
• depression and irritability;
• decreased immunity;
• frequent bowel movements;
• weight gain;
• slow wound healing;
• dry skin;
• brittle hair and nails;
• development of various diseases.

Poor nutrition and diseases of the gastrointestinal tract lead to symptoms of protein deficiency in the body, and it is simply unrealistic for people with increased physical activity and athletes to achieve daily protein intake from food. This is why consuming protein powder is essential.

It is important to understand that protein is an extract from products, and any product has properties, contraindications and daily intake. In accordance with this, the benefits of protein or the harm that can be caused to the body are determined.

Daily protein intake

The daily requirement for protein is individual and depends on the age, gender and physical activity of the person. In accordance with the recommendations of the World Health Organization The normal protein intake is considered to be 0.8 – 1 g/kg body weight. This is the average figure for an adult with moderate physical activity. For children under 18 years of age and pregnant women, the protein norm is 2 g/kg per day.

People engaged in heavy physical labor and athletes should take 2.5 g of pure protein, for girls and women whose task is to lose weight and maintain good physical shape - 1.5 g/kg body weight.

Exceeding the daily protein intake to 3 g/kg leads to side effects: digestive disorders and kidney diseases.

If it is almost impossible to exceed the protein norm with regular food, then it is easy when consuming protein powder. This is why it is very important to follow the exact dosage when preparing a protein shake and not exceed the recommended doses indicated on the can of protein powder.

Types of Protein Powder

Before you buy protein in a sports nutrition store, it is very important to figure out which powder is right for you. For this it is necessary to know the individual characteristics of the body(intolerance, allergies, chronic diseases) and take into account the purpose of use:

• gaining muscle mass;
• weight loss;
• recovery after strength training;
• maintaining general health;
• replenishment of the missing amount of protein from food (vegetarians, people with abdominal diseases).

To ensure that protein powder does not cause harm to the body, it is recommended that when choosing it, you should follow the advice of a trainer and your doctor, who will prescribe the type of protein that meets your needs in the necessary and sufficient dosage.

Animal based powders

Protein powder based on animal products is most popular among athletes:

1. Egg protein is an excellent source of protein, the standard among protein powders, containing all the essential amino acids. Has the highest amino acid digestibility coefficient - 1.00. It is egg white that is chosen by bodybuilders seeking to gain muscle mass. With its help, muscle fibers grow faster than with any other type of protein. Recent scientific studies have shown that eating egg whites strengthens the heart and blood vessels and helps increase good cholesterol levels. There is only one contraindication to taking egg whites – an allergic reaction to chicken eggs.
2. Milk protein is another type of highly digestible protein powder with a full range of amino acids. Dairy proteins promote weight loss, lower blood pressure and restore muscle fibers after exhausting workouts. The main disadvantage is the lactose content, so milk protein is harmful for people who have lactose intolerance, which results in disruption of the gastrointestinal tract. Milk protein consists of two types of proteins: casein (“slow”) and whey (“fast”) proteins, which can be purchased separately.
3. Casein protein is a protein found in cottage cheese. It is absorbed very slowly (up to 7 hours), thanks to which the muscles are fed with amino acids for a long time. It suppresses hunger for a long time, so casein is useful for weight loss.
4. Whey protein is preferable to milk protein when building muscle mass. Absorbed by the body completely and in a short time (within 30-50 minutes).
5. Beef protein is a rarity in sports nutrition stores and has a high price, so it is significantly inferior in popularity to egg and milk proteins, but its advantage is considered to be its creatine content, good tolerability (an option for athletes with allergies to lactose or chicken egg whites) and rapid digestibility .

Animal-based protein powders are completely natural, contain all essential amino acids, and are easily digestible. They are completely safe for women, men and even children. Only people with individual intolerance to animal proteins and with an increase in the recommended dose can cause harm.

Plant Based Protein Powders

Plant-based protein powders are vegetarian protein options, but are completely complete and beneficial for overall health. In addition to amino acids, they contain fiber and polyunsaturated fatty acids.

There are proteins based on hemp, flaxseed, brown rice, and peas. These types of protein powders are rarely found on sale; most often they are included in a mixture with other proteins.

The most common type of plant-based protein powder is soy protein.. In terms of protein content, quality and digestibility, it is closest to animal protein powder (digestibility coefficient 0.95). It is able to quickly restore muscles after physical training and promotes their rapid growth.

But there is an opinion that soy protein is dangerous for men because it contains phytoestrogens, which are similar in action to female sex hormones. Is protein harmful to men's health? Let's look further.

Effect of soy protein on the body

Some side effects may indeed occur with long-term consumption of soy protein by men. Most often this is an allergic reaction to soy, less often – digestive disorders due to gluten intolerance.

Numerous studies have proven that phytoestrogens do not have a harmful effect on men's health and do not reduce potency if the recommended dose is not exceeded. With excessive consumption, it is possible to reduce the production of the lipase hormone responsible for the breakdown of fat, which will lead to a gain of fat mass rather than muscle mass.

For women (especially during menopause), soy protein is most preferable, since its consumption normalizes hormonal levels and prevents the development of breast cancer.

When choosing a soy protein product, you need to pay attention to the manufacturer and price, since you can purchase low-quality protein from genetically modified soybeans, which will cause more harm to health than benefit.

Negative effects of using protein powders

Protein powder has been proven to have a positive effect on the body. Protein is harmful to human health only when:

• individual protein intolerance;
• incorrectly selected sports diet(replacing main meals with protein shakes);
• non-compliance with dosage.

The following symptoms indicate obvious protein intolerance:

• protein rash, skin itching;
• redness of the sclera of the eyes, lacrimation;
• discomfort in the gastrointestinal tract;
• intoxication of the body (nausea, vomiting, increased body temperature).

How else can protein be harmful? It is quite rare to find good quality pure protein powder in sports nutrition stores. Mostly, protein mixtures are for sale, enriched with various additives in order to increase the nutritional value and improve the taste of the protein.

Side effects from their use largely depend on the content of these additional substances. When purchasing a protein mixture, it is important to carefully study the qualitative and quantitative composition.

What ingredients in protein mixtures should you be wary of?

1. Taurine is an amino acid added to all energy drinks. In small doses, it has a positive effect on health, but excess taurine makes the body work harder and increases the risk of diseases of the nervous and cardiovascular systems.
2. Synthetic sweeteners (Sweeteners). Not absorbed by the body and cause irreparable harm to health in some diseases: for renal failure (cyclamate), phenylketonuria (aspartame), heart and vascular diseases (aspartic acid). Consumption of sweeteners in large doses has an extremely negative impact on health, especially in children and adolescents.
3. Thickeners (Gum Blend): xanthan gum, carrageenan. They provide optimal consistency when preparing a protein shake, but regular use of these additives, according to the latest scientific data, can lead to stomach ulcers and cancer of the digestive tract.
4. Synthetic sugars: dextrose and maltodextrin are important components of sports nutrition that affect the rate of recovery after physical activity, but excessive consumption of sugars increases the likelihood of developing diabetes, obesity, and heart disease. Often, high doses of dextrose cause digestive problems.

When adding various components to protein mixtures, manufacturers are not always guided only by the benefits they bring to the body and improvement of taste. More often this is done in order to reduce the cost of the product, because protein concentrate (60 - 85% protein) or hydrolyzed isolate (consists of 90% protein) will cost much more than a mixture for preparing a cocktail with nutritional supplements.

Protein bars

Another source of protein, in addition to high-protein mixtures, are protein bars. Their protein content should be higher than fat and carbohydrates. Unfortunately, many manufacturers, under the guise of protein bars, produce products containing a variety of ingredients.

Therefore, if the purpose of consuming a bar is to additionally obtain a high dose of protein, then you need to read the label very carefully about the composition and calorie content of the product. A high-quality protein bar, like protein powder, will only bring benefits, while a cheap fake will be harmful to your health and cause excess weight.

What to pay attention to when purchasing and consuming protein

It has been proven that taking high-quality protein in the appropriate dosage does not harm human health. But it is worth paying attention to the following points:

1. The consumption of high-protein foods should only be prescribed by a doctor or sports coach..
2. You need to purchase protein powder or mixture only from well-known and trusted manufacturers.
3. You cannot replace main meals with proteins and get some of the protein from meat and fish products, legumes and cereals, and nuts.
4. With constant intake of high-protein mixtures throughout the year, an imbalance of hormones and electrolyte imbalance may occur in the body.
5. With continuous consumption of protein mixtures for 5 years, irreversible degenerative processes begin in the liver tissues, and various diseases of the internal organs develop.

That is why it is necessary to take protein in courses under the strict supervision of a doctor. Uncontrolled long-term use is fraught with serious complications and health problems.

Protein is a healthy, completely natural biological food supplement, the correct use of which in sports and dietary nutrition does not harm the body, but helps to achieve your goals and improve health. Side effects occur only when consuming low-quality protein mixtures, in high doses or in case of individual intolerance.

Protein is a concentrated protein that is very popular among athletes. It is believed to help build muscle mass and improve endurance during prolonged exercise. But do not forget about the harm of protein, which is not so harmless. In fact, in pursuit of a beautiful body, you can significantly undermine your health by being overly addicted to popular drinks.

General information

Initially, protein was considered a rather dangerous product along with gainers and energy drinks. Gradually, attitudes towards it began to change, and modern athletes cannot imagine training without regular use of this protein powder.

Many argue that protein is a completely natural product without any chemicals and cannot harm the body. Another argument in favor of consuming protein is the important role of protein in the proper functioning of systems.

In fact, everything is not so clear-cut. Many people forget that excessive intake of any substance has no health benefits. This also applies to protein, which is not as beneficial to get in such a concentrated form as it is found in protein shakes.

Benefits of the drink

The most important argument in favor of consuming protein is its ability to intensively build muscle mass, increase endurance and reduce appetite. It is believed that all this increases the benefits of training and contributes to significant athletic achievements. At the same time, for many it becomes a staple food and energy source both after sports and during the day.

But are the benefits of protein really that great? It’s not for nothing that there are strict restrictions on its use among people with certain diseases.

In addition, it is believed that the protein can have a number of negative effects on internal organs.

That is why it is worth carefully studying all the possible side effects that concentrated protein may have before making the final decision to take it.

Negative consequences of use

Talk about the dangers of protein on the body is not a misconception. He is. The danger can be quite significant.

• Concentrated protein often causes eating disorders. Particular caution should be exercised by people who suffer from lactose intolerance.
• Excessive protein intake can negatively affect organs such as the kidneys and/or liver. If there are any problems in their functioning, drinking protein shakes should be limited as much as possible.
• This product contains exclusively protein in a huge concentration and practically does not provide the body with any vitamins and microelements.
• Protein powder is a fairly expensive product that not everyone can afford to consume every day. And given the possible negative consequences for health, the question arises about the rationality of such purchases.
• Pure protein is not the most delicious product. Manufacturers solve the problem of improving its qualities by adding various dyes, sweeteners, and flavors to the protein. And this immediately calls into question the statement about the naturalness of the protein, which means that the benefits from it are not so absolute.

Thus, before you take on a popular cocktail, you should think carefully about the harm that protein can have on the body.

Impact on the female body

For representatives of the fairer sex, protein often becomes the cause of metabolic disorders - sodium is excessively washed out, and calcium, on the contrary, is retained.

As a result, fatty deposits form, and fluid begins to be poorly excreted.

Having the property of increasing the amount of estrogen in the body, concentrated protein can disrupt overall hormonal levels. That is why women are not recommended to get too carried away with protein powder and get the required amount of protein from plant foods.

Impact on the male body

The main disadvantage of protein for the stronger sex is its effect on potency. Excessive amounts of protein are believed to reduce male potency. In addition, this product disrupts hormonal levels in men.

The presence of a large amount of phytoestrogens (female hormone) in protein can cause the development of female secondary sexual characteristics. That is why its use should be extremely careful.

Protein and proper nutrition

If you play sports, it means you lead a healthy lifestyle. And in this a huge role is played by proper nutrition, eating exclusively natural food. It should be noted that vegetable protein is absorbed by the body much better. In addition, it promotes:

• maintaining insulin levels within normal limits;
• reducing the likelihood of diseases associated with the heart and/or blood vessels;
• enriching the body with fiber;
• improving digestion processes;
• normalization of metabolism;
• restoration of natural microflora;
• strengthening the immune system;
• improving the condition of hair, nails and skin.

So if you want to exercise and still get enough protein, you don't have to turn to protein powders. Natural products will be an excellent alternative to surrogate.

Which products to choose?

To get the necessary protein in sufficient quantities, add to your menu:

• cabbage (both fresh and pickled);
• legumes;
• various cereals;
• all types of nuts;
• mushrooms.

It is important to note that protein of plant origin retains all its beneficial properties at any level of heat treatment.

To increase the intake of protein into the body and ensure its best absorption, it is recommended to combine the following products:

• rice and sesame or beans;
• wheat and peanuts, beans, soybeans or sesame;
• peanuts and sunflower seeds.

By consuming foods in this combination, you will ensure that your body receives not only a sufficient amount of protein, but also many important vitamins and microelements necessary for life.

It is also useful to eat certain fruits, in which the percentage of vegetable protein is quite high. These include:

• dried apricots;
• dates;
• papaya;
• apricot;
• cherry;
• kiwi;
• prunes;
• avocado.

Thus, the list of foods that you can use to provide yourself with a sufficient amount of protein is quite large and varied. This means that there is no need to take concentrated protein powder.

Of course, everyone decides for themselves whether they need protein; the harm or benefit to the body will have to be discussed specifically in their case.

If your goal is good health and excellent physical fitness, there is no need for powder supplements. It is enough to exercise regularly and eat right, getting all the necessary vitamins from plant-based foods. This way you will provide yourself not only with natural food, but also with the best absorption of all incoming microelements.

Wanting to be healthy and physically developed, most people include not only exercise in their routine, but also review their own eating habits. Regular food cannot always provide the body of a person who has begun to actively train with the necessary amount of nutrients and valuable substances. The deficiency can be covered by taking various supplements, among which whey protein is the most popular.

It is quite difficult for a person who has never exercised regularly to navigate the variety of special foods and make a choice in favor of a specific product. Not everyone understands why to use such supplements, what they are, and what benefits they bring. To understand this issue, it is necessary to study the composition and effect of this sports nutrition on the body of someone who exercises both in the gym and at home.

This is a sports nutrition that contains protein. It is extracted from the whey by filtration and then dried. This nutrient contains special amino acids. When they enter the digestive system, they contribute to the restoration of various tissues.

There are twelve amino acids in total. They are divided into replaceable and irreplaceable. The former are synthesized in the body, while the latter can come exclusively from the outside, that is, with food. A protein that contains all eight essential amino acids is complete. Whey protein contains exactly this. Complete protein is found in fish, meat, eggs, and dairy products.

The high demand and popularity of whey protein is due to the safety and health benefits of the supplement. This type of sports nutrition is perfect for those who set out to gain weight.

The benefits of the supplement are as follows:

• amino acids included in the composition are building materials for maintaining and increasing muscle mass;
• stimulates the production of insulin, which exhibits excellent anabolic effects;
• reduces the synthesis of cortisol, adrenaline and other hormones that have a destructive effect on muscle tissue;
• Provides the necessary boost of energy during training.

Due to these four important properties, whey protein is consumed by many people who include sports in their daily schedule.

The value of whey protein is not limited to its benefits for achieving specific athletic goals. Of course, the supplement is most often taken to gain muscle mass or lose weight, but it also has other positive effects. Regular consumption of whey protein strengthens the body's protective functions and increases the concentration of glutathione, one of the most important antioxidants for the body.

For people who actively exercise, the supplement makes their muscles more powerful. Taking whey protein at the end of each workout helps muscle fibers and tissues recover faster. In addition, complete proteins reduce both neutral fat and “bad” cholesterol. The main thing is to observe moderation.

Uncontrolled and improper intake of protein can negatively affect the state of the cardiovascular system. People with kidney problems are not recommended to take this supplement. Protein compounds are broken down under the influence of enzymes.

The more protein that enters the digestive system, the more enzymes are required. If enzymes are present in insufficient quantities, there is a high likelihood of developing flatulence and pain. This explains the fact that these enzymes are present in high-quality whey proteins.

You should not start taking sports nutrition without first consulting a specialist. This applies to absolutely any supplement, including whey protein.

Today, many companies produce whey protein. They differ in both cost and composition. Each variety has its own characteristic properties. They must be taken into account. Therefore, when deciding to introduce this or that additive into your diet, you should first become more familiar with the features of the product. When choosing a protein, be sure to take into account whether it contains lactose, flavorings, sweeteners, fats, and how much protein it contains.

Whey protein is divided into four types. Classification depends on protein processing and filtration. Consequently, its percentage is determined by the type of additive:

1. Concentrate. Contains the least protein, which averages about 55-89%. The rest of the composition is represented by various beneficial peptides, fats, and lactose. Its cost is usually lower than other varieties.
2. Isolate. Contains about 90% protein. The concentration of lactose and fats is minimal. The supplement is distinguished by its high content of useful substances. The cost of this sports nutrition is much higher than the concentrate.
3. Hydrolyzate. It consists almost entirely of protein (99%), which is an undeniable advantage and makes the supplement expensive. It has only one drawback - the taste is not very pleasant.
4. Whey multi-component protein. Obtained by mixing concentrate with isolate. The exact percentage depends on the manufacturer. Along with protein, it contains vitamins and microelements.

Often, a person who starts using whey protein experiences problems with the digestive system. This reaction is based on the characteristics of the body. This is due to the fact that the additive contains lactose. Its processing requires lactase, a special enzyme, the production of which in the body stops between the ages of 15 and 20 years.

Thus, by diluting the mixture with milk, a highly concentrated portion of lactose is obtained. And if, when drinking a glass of milk, a person usually does not have any digestive problems, then together with a complete protein they may arise. Therefore, when purchasing a supplement, you should always pay attention to the lactose content. It is completely absent in the isolate. This explains the better absorption of this supplement. The combination of concentrate and isolate is well tolerated. There are exceptions, but quite rarely.

Biologically active substances are present in large quantities in the concentrate, and in small quantities in the isolate. They are completely absent from the hydrolyzate. In addition to protein, protein mixtures contain minerals, immunoglobulin, and vitamins.

The required amount of the mixture is diluted either in low-fat milk or in water. Mix everything thoroughly with a shaker. Do not use hot water. It causes the protein to simply fold. The regimen for taking the supplement is completely determined by the goal that a person sets for himself:

For gaining muscle mass

To increase volume, for every kilogram of your own weight per day you need to consume at least two grams of protein. It is quite difficult to obtain such an amount of protein from simple foods, which is why they take supplements.

It is best to consume protein half an hour before class. This time is enough for its full assimilation. There is no clear opinion on taking the supplement after training. However, given that stress does not allow the digestive system to work at one hundred percent, it should be understood that the body is simply not able to immediately absorb complete protein.

The isolate can be drunk 30-60 minutes after completing classes. Immediately after the end of the workout, it is permissible to take only hydrolyzate.

Whey protein should be treated as a nutritional supplement, not a weight loss aid. This sports nutrition for weight loss should be taken as a replacement for the main meal. It is best to drink a protein shake instead of dinner or before meals, but significantly reducing the subsequent portion of food.

Those who want to lose weight should also avoid the concentrate during the drying period. It contains carbohydrates and fats. The hydrolyzate is absorbed too quickly, causing a surge in insulin, which awakens the appetite. The ideal choice would be isolate.

It is not advisable to take the supplement as a supplement to the main diet, as this will lead to weight gain due to:

• enhancing the production of insulin, which can convert glucose into fat;
• calorie content, which is quite high even in one serving of a protein shake;
• reducing the production of hormones that help break down fat deposits.

It is also impossible to switch exclusively to whey protein, replacing whole foods with the additive. It's bad for your health.

People who are gaining weight or losing weight should not take more than 30 grams of protein at a time. This amount is simply not digestible. You should drink the cocktail three to five times a day. The first dose must be taken shortly after waking up, which allows you to gain strength, energy, and protect your muscles from catabolism.

Whey protein is not the only source of complete protein. Its amount in meat protein reaches 18%. It is impossible to completely switch to such food, since almost a third of it is fat. Trying to get protein solely from one food will not be beneficial. You need to eat balanced. It is recommended to consume not only meat, but also cereals, as well as eggs (one contains 10 grams of protein). Protein shakes are taken to compensate for protein deficiency.

How much does whey protein cost?

The price is determined by the degree of purification, quality of taste, and brand. The cost does not always correspond to the quality, since sometimes you have to overpay for a well-known name of the manufacturer. The range of tastes also plays a significant role. On average, a kilogram package will cost between $24-26. If the cost is too low, then the likelihood that the quality matches the price is high.

The easiest way to avoid mistakes when purchasing a protein nutritional supplement is to follow the ratings of the best:

• 100% Whey Gold Standard. This protein from Optimum contains special peptides derived from whey that accelerate the action of the protein. Thanks to this, the supplement not only mixes perfectly into a cocktail, but is also easily absorbed.
• Zero Carb. Manufactured by VPX Sports, it contains virtually no carbohydrates and fats, is quickly processed, comes in a wide variety of flavors, but is expensive.
• Syntha-6. A multicomponent mixture from BSN that has a pleasant taste, does not cause any side effects, and does not form sediment.
• Elite Whey Protein. Dymataze offers whey protein in not only familiar but also exotic flavors. The supplement contains enzymes, and you don’t even need a shaker to make a cocktail.
• 100% Prostar Whey Protein. Mixes easily. Rich in amino acids. It has a pleasant taste.

It is important to consider not only the beneficial qualities and value of whey protein, but also the harm it can cause if you abuse the supplement or choose a low-quality product. Having fully studied the rules of intake, depending on the goals, playing sports both for weight loss and weight gain, it is important to follow all the recommendations, and complete protein will definitely work in the direction that a person needs.