Protein pills for muscle growth. Which protein is best for gaining muscle mass

There is not a single man or woman who doesn't want to look good. Beautiful muscles attract attention, help a person stand out from the general mass of the average people. To achieve this, you need to gain strength and desire and finally go to the gym. Many trainers point out that not only physical activity makes our body attractive, but what we eat is also important. In this case, it is nutrition for athletes that can become the basis for a set muscle mass.

Proteins for muscle growth

Before deciding to accept some unknown means, you need to find out what they are. Often people doubt and think that protein is very dangerous, and after taking it, it can be pumped too much. This is actually not true. Hard work, a huge amount of time spent - this is the real key to success. To become a real athlete, you need to work out on simulators and combine going to the gym with sports nutrition. Or natural - this is more reliable - protects against nutrient imbalances.

Kinds

Everything needs a measure. Irreversible health problems can develop with the use of large amounts of any kind of supplement. This applies to absolutely everything, even water. Determine the correct dose - here the main task in taking a dietary supplement.

Even from school, it is known that protein is of plant and animal origin. For maximum benefits, it is important to take different types of protein in sequence. There are several types of protein:

soy;
whey;
egg;
casein;
beef.

Will consider in more detail what each type is.

Whey

This type of protein is the most commonly used. It, in turn, is divided into:

isolate;
hydrolyzate;
concentrate;
combined.

Athletes who have been in bodybuilding for a long time know that there are specially designed programs that include alternation different types protein. Since a beginner still does not know how to exercise properly, and muscle mass is not developed, serums are best suited for him. The nutrients that they contain have the properties of being quickly and well absorbed in the body. They also contain a full amount of amino acids.

Take such funds 30 minutes before the start of the workout. To restore strength, it is important to consume the serum half an hour after sports. This must be done to speed up the completion of processes in the body. These rules are the first, which professional trainers introduce their wards.

Casein

Casein protein refers to the type of milk protein and is suitable exclusively for athletes who are professionally involved in bodybuilding. The main difference between casein protein and the rest is the absorption rate, which takes up to 6 hours.

Let's figure out why casein is needed in general, and why it cannot be used immediately before playing sports. Professionals speak positively about the funds that include given view protein. As you know, reactions occur in the human body that require the breakdown of protein constantly. For this, the body turns to muscles, but for a bodybuilder it is not at all good. During the day, protein reserves can be replenished with food, but at night this is not possible. For this reason, they take casein protein before going to bed to provide the body with enough of this important substance.

Other types

Egg, beef, and soy proteins are not essential to humans, but are used for variety and intake of essential amino acids. There are also times when a person may be allergic to casein and whey Protein or poor digestibility. In this case, other types of protein may be an alternative.

Many athletes argue about the effectiveness of soy protein and consider it ineffective. Others, on the contrary, argue that it is very important and necessary. Be that as it may, but an inexperienced athlete must start with whey protein and eventually add casein to their diet. Other types of protein are introduced at the individual request of a person.

For women

Many women also want to build muscle and are interested in protein-based supplements. The most common question they ask is: is protein different for men and women? Masculine and female body are very different in structure, but muscle growth occurs in the same way and consists in certain loads, possible injury and healing processes. Some studies have shown that it is not safe to say that women and men need the same protein for muscle growth.

The answer lies in the hormonal background of different sexes, because they very much affect the processes of gaining muscle mass. What is better for girls to choose? Since there are a limited number of proteins, there is no separate female protein. The fair half of humanity can take ordinary proteins, but the scheme and dosage of use will be significantly different. You can find out about the rules for selecting the necessary scheme from your personal trainer.

The purpose of joining the gym is different for men and women. Men in most cases come for a set of muscle mass, and women - to give the body more attractive shapes, burn extra pounds. Of course, girls also come to professional bodybuilding and set goals for themselves to maximize muscle mass and form the necessary body relief.

Prohibitions

Store shelves are full of a variety of protein-based products for muscle growth in girls who are struggling to decide what to choose. When a woman is constantly on a limited diet and visits the gym very rarely, then she needs a small amount of protein.

In this case, it is prohibited to use the Gainer. It is a special food for those people who want to gain large amounts of muscle mass, namely, bodybuilders. The components that are included in this tool help to replenish the lost substances during training.

In the absence of regular active training, excess weight is possible, since Gainer has a pleasant taste, and it is very difficult to refuse it. On the Internet, you can find a large number of reviews about taking medications for muscle growth, but, unfortunately, few describe possible consequences... Many trainers say that muscles can be built without stimulants, but this is a little longer. The positive thing in this situation is that the effect of gaining muscle mass can last longer.

Whether or not to take protein is up to everyone to decide for himself. It will not be big news to anyone that muscles and fat of the same volume have different weights, and the muscles are much heavier. This should be taken into account when taking nutritional supplements, as body weight increases as muscle volume increases. Many do not want this. The trainers also explain that it is impossible to pump up muscles in only one part of the body, because entire muscle groups are involved in the exercise.

With regular exercise and proper sports nutrition, muscle mass will be gained throughout the body, and fat will melt (on the chest too). Before embarking on enhanced sports, it is important for yourself to find out the purpose of coming to the gym. Based on this, it will be clear whether to take proteins for muscle growth or not.

Cocktails

Protein shake

Protein shakes for muscle growth have the ability to digest very quickly, unlike meat dishes. Drinks are very easy to prepare at home.
For the best absorption of all vital substances, it is necessary that homemade protein is at room temperature. It is also important to monitor the calorie content and composition of the cocktail.

Let's consider the most popular ones:

Milk 300 ml, banana, honey 10 grams, oatmeal, a little yogurt and ice cream.
Curd 100.0 tablespoon honey, banana, oatmeal.
Milk 300 ml, chicken egg, 3 grams of sugar.

All components are mixed in a shaker and used after preparation. It is important to listen to your body and if you experience discomfort, stop using drinks and consult a doctor.

Contraindications

Like all drugs, protein has a number of prohibitions to use. If you have any ailments in your history, you should definitely consult a doctor and only then introduce protein into your diet.

Several conditions have been identified for which the use of protein-based food supplements is prohibited:

problems in the work of the gastrointestinal tract, accompanied by flatulence, diarrhea and other dyspeptic manifestations;
pain in the abdomen;
the presence of allergic reactions;
violation of the kidneys.

If, nevertheless, it was decided to start training and use protein for muscle growth, it is necessary to undergo an examination and make sure that the above pathologies are absent.

At all times, people followed the beauty of their bodies. Pumped up muscles can grab attention and help you stand out from the crowd. And not only these reasons give an impetus to go to gym or a fitness center. As the popular proverb says, healthy body - a healthy mind. Who wants to get sick? Also, a beautiful and pumped-up body helps to attract the attention of the opposite sex, which is undoubtedly a stimulus, often even of paramount importance. Yes, you can go to squeeze the barbell without adding anything else. However, sports nutrition is the basis for

Is it harmful?

As you know, bodybuilding is a sport where inflated athletes compete (who has more muscle mass or a more beautiful body). There are various nominations: from competitions in the beauty of a figure and up to competitions of giants who have simply a huge mass of muscles. There is an opinion that they all eat a bunch of pills and take unhealthy, but effective drugs. However, not all athletes resort to such a dangerous method of gaining weight and pumping up muscles. In addition to daily exercise, they eat well. You can see that their method is effective. But how to eat in order to pump up your body at least a little and lose overweight? The answer is simple - protein for muscle growth. Reviews of drugs, united by the common name "proteins", are almost always positive. But the public often thinks differently. So what is muscle building protein? What are the harm and benefits of consuming this remedy? And how can you pump up your body and look beautiful with the help of such means? All this will be analyzed further.

Dispel myths

First you need to figure out what protein is. Many people think that this is an extremely dangerous supplement, after taking which a person becomes very pumped up. But this is far from the case, only an effort of will and the availability of free time can guarantee a good result. Real athletes work out all day in sports hallscombining this with proper nutrition... As you know, for muscle growth you need protein, or protein. These drugs are by no means harmful.

note

However, you need to know when to stop: if you consume a large amount of supplements, then health problems are inevitable. But this can be said about absolutely any product. Knowing when to stop is paramount after you start taking supplements. Thus, it can be argued that everything depends on the dosage, on how much protein is in the body for muscle growth. The harm and benefit (reviews will help you figure it out) of these funds, therefore, depend on their dose and type.

Protein types

Oddly enough, protein is divided into types. It is known that in nature there is a protein of various types, which, in turn, are either animal or vegetable. Has its own protein. It is necessary to alternate between its different types to achieve the best result. Thus, there are the following types:

Whey.
Soy.
Egg.
Casein.
Beef.

Whey

The most commonly used protein is considered to be whey, milk protein. It is divided into isolate, hydrolyzate, concentrate and combined type... For those who have been in bodybuilding for a long time, there are programs for alternating different types. However, a beginner does not yet have sufficient experience and muscle mass, so he must take serum. Those substances that are included in their composition are very quickly and well absorbed by the body. They also have an amino acid composition, which is called complete. Reception takes place immediately before training, half an hour. It is this period that professional trainers advise to use. After taking after 30 minutes, the effect will be maximum. It is also advised to consume the serum after training for recovery, after about 15-30 minutes. This is done so that the processes in the body end faster.

Casein

This type of protein is also considered milk protein. This type of protein is only used by professional bodybuilders. The main difference between the proteins that are part of casein supplements is that their assimilation takes much longer, namely, up to 6 hours. To explain this, it is necessary to plunge into the jungle of biology. But the main question is: what is it for then? Indeed, this lack of this type of protein does not allow to consume it immediately before training. What's the point? It is true professionals who consume these proteins for muscle growth. Their reviews are positive. The fact is that, day and night, processes occur in the body that require the breakdown of protein. Where does the body get it? In the muscles, which is extremely bad for a bodybuilder. If during the day protein in the body is replenished during the consumption of food, then at night it is not. Therefore, athletes consume casein protein before going to bed, which provides the body with protein for the whole night.

Other types

From the description of the aforementioned types of protein, it is easy to understand: they are all that is needed to fully raise muscle mass. But why then the rest? What about the egg, beef and soy types? They are not so important for the body and are used only for variety, as well as to obtain a complete amino acid composition. You also need to take into account that each person has their own characteristics of the body, and some may be allergic to the previous two types. There is also the possibility of poor digestibility. Other types of protein can become an alternative, that is, a replacement.

There is no exact opinion about the soybean species; many believe that it is absolutely ineffective. However, others, on the contrary, argue that he is very much needed. In general, we can conclude that a beginner should start with whey protein, then add casein. The rest of the protein can be added at will or as directed by a specialist.

For girls

Protein for girls for muscle growth which one to choose, will it be different from men's? Although in its structure is female and male body are different, their muscles grow according to the same system. The principle of pumping muscle mass is simple: load, microtrauma, healing. However, given this system, it cannot be argued that women need the same amount and the same proteins that men need. It's all about the various hormones that are found in the body. It is on them that the set of muscle mass depends quite strongly. But for women? As already mentioned, several main types of proteins are distinguished. Therefore, for women there cannot be a separate type of protein due to its limitations. But the volume and system of consumption will differ from the male norm.

goal

You need to split goals. For men who come to the gym, the main thing is to gain muscle mass. For women, it is most often important to tighten the body and burn those extra pounds. Of course, this also applies to bodybuilding, in some nominations, girls act according to the same scheme as men - maximum muscle growth. However, most women are of the opinion that it is necessary to go to the gym for a slim body. One of the main goals is elastic gluteal muscles... But what proteins are needed for girls to grow muscles in the buttocks and legs?

What protein

Many people use protein for muscle growth. Reviews of such drugs speak of their effectiveness, knowledgeable people will always tell you what is better to choose. Proteins, as you know, cannot accumulate in large quantities in the body, as, for example, fats. Hence, protein must be used. For those who have set themselves the goal of having a beautiful thin bodycasein and whey proteins, which contain a small amount of carbohydrates, are the best suited. But, of course, you just need to go to the gym. Otherwise, proteins will not help, they will simply be removed from the body. If you do not exercise periodically, then the body will not swing, but only get fat. There are no remedies, at least safe, that would be able to increase muscle without the aid of exercise. For those who dream of big biceps, it is better to take protein in the same way as for men (described in more detail earlier).

What not to do

On store shelves, there are various proteins for girls for muscle growth. Which to choose? If a woman is on a diet and sometimes goes to the gym, then small doses of protein will be enough. But you can't use a gainer. This is a special sports nutrition that is used exclusively by those who are actively gaining muscle mass, that is, bodybuilders. The product replenishes the substances that were used during training. If you often do not go to the gym and do not engage in special activity there, then when taking a gainer, you can excess weight, which is just not necessary. By the way, giving up this drug is not very easy, it tastes good. Reviews of proteins for muscle growth confirm all of the above. They are effective and harmless enough. You can also use protein for girls (for muscle growth) at home.

For those who swing

For those women who are gaining muscle mass, a gainer will be very useful. Then you need to adhere to this diet: in the morning - a gainer, in the afternoon - whey, in the evening, before bed - casein. Protein intake is essentially the same as that of men. If the latter does not need to use any means, then the girls do. It's all about testosterone - the hormone responsible for muscle growth, it is very small in women. Many people use protein at home to grow muscle for women. At home, it's easy to make a protein-rich cocktail.

Should I take these funds?

But there are some nuances. As you know, muscles have much more mass than fat. Therefore, when the body is pumped up, the weight will increase. And many do not need this. It is also worth considering that you cannot gain muscle mass in only one area of \u200b\u200bthe body. There are no exercises that use just one muscle. If you start to go to the gym and eat in a sports way, then inevitably muscles will grow throughout the body. Then the fat will go away and in those places where it is needed, for example, the breast will decrease. Therefore, starting training, you need to set yourself a goal - what is worth achieving and what is not needed. And based on this, understand whether to use proteins for muscle growth. It is also better to read the girls' reviews in advance.

At home

But if you consume commercial protein for muscle growth, the harm and benefits of which have not been sufficiently researched, you are likely to make your body worse. Therefore, many athletes do various cocktailsprotein-rich, right at home. Various sources describe such proteins for muscle growth (harm and benefit). Reviews will help you understand what is better to choose.

Protein-rich foods

It should be borne in mind that protein is different. So, meat, milk, fish, soybeans, eggs and others have a large supply of protein. For example, meat is very rich in protein, but it takes an extremely long time to digest, which is not very convenient. Before training, it is better to eat those foods in which protein is absorbed quickly. Why? Due to the fact that a lot of energy is spent on processing, and the substances that are released during it cannot be used as a building material for muscles, since they replace the expended ones or appear after training. A lot of reviews have been written about various products. Proteins for muscle growth are found in almost all types of food.

Cocktail

Unlike meat, they give the protein that is quickly absorbed. In particular, you can prepare protein for girls for muscle growth at home. There are several recipe options, which will be described below. But there is a main rule for everyone: in order for nutrients to be better absorbed, you need to consume only a cocktail at room temperature. Calorie content is one of the most important ingredients in every recipe. Cocktails are created by grinding and mixing different products, therefore, you need to select those ingredients that have a lot of protein.

Recipes

There are a huge number of cocktails, the most popular ones will be listed below. Of course, a mixer is needed to prepare them.

1 glass of milk of any fat content, 1 banana, 2 teaspoons of honey, oatmeal, ice cream and yogurt.
100 grams of cottage cheese, one tablespoon of bees' honey, 1 banana and a tablespoon of oat flakes.
2 glasses of milk, 2 bananas, half a glass of cream (you can take ice cream) and vanilla sugar (1 packet).
The easiest option: a glass of milk, a teaspoon of sugar and 1 egg.

Proteins at home for muscle growth for women can be found in common foods. But remember: it's better to learn from someone else's mistakes than from your own. Feedback is very important. Proteins for muscle growth have already been tested by many people who confirm their effectiveness.

Plant food in cocktails

In the plant-based recipes described above, only banana and cereal are found. How can this be explained? Home Proteins for Muscle Growth for Women are best sourced outside of fruits and vegetables. They contain a minimum of protein, and therefore cannot greatly affect the growth of muscle mass. However, there are some representatives flora, which are able to replace even meat and dairy products, for example, the already described banana. You can also select cereals that contain protein, they can give the body the substance necessary to pump the body. But buckwheat, rice, corn and barley deserve special attention. Porridge made from these cultures is eaten by many bodybuilders. Thus, in the diet you need to combine both the animal. Bodybuilders use a variety of proteins to build muscle. Their harm and benefit are different.

Women in bodybuilding

Even girls need protein for muscle growth. Reviews of professional bodybuilders about such drugs are almost always positive. And there are many women in this sport. Competitions are held in which the girls measure their muscles with each other. Many of them would give a head start to men. However, not all women want to have biceps like the stronger sex, so some of them avoid going to the gym for fear of overdoing it. But after all, it is not at all necessary to swing to such an extent, besides, girls in bodybuilding are engaged all day long with professional trainers... Also, do not be afraid to consume protein, it will only help to build muscles throughout the body and keep fit. You just need to use protein carefully for muscle growth. Reviews and useful information from our article will help you figure out which ones.

Contraindications

Like any other drug, protein has its own contraindications. Before using it, it is necessary, having a disease, to consult a doctor. There are several pathologies in which taking protein is dangerous to health:

disorders of the digestive tract (flatulence, diarrhea, etc.);
tendency to allergic reactions;
predisposition or presence of kidney disease.

Before starting a workout with protein intake, it is best to check the body for the above diseases.

Protein has become the most popular dietary supplement for athletes around the world for a reason. Of course, muscle doesn’t grow from protein supplementation by itself. Sports nutrition is just one of the ingredients for a bodybuilder's success. The main and obligatory of which are regular and intense training... Plus good rest and quality food.

Proteins for muscle growth serve the same function as regular food: providing the body with nutrients. The essence of their application is that none of the usual products contains such a percentage of proteins and amino acids. But it is these substances that are needed for the growth of muscle mass. And to protect against catabolism (a natural process in which the body, if necessary, extracts the desired protein from muscle tissue). Let's consider the features of various types of proteins in more detail.

What are the best muscle building proteins?

Any protein for muscle growth is organic, not synthetic. The raw materials for the production of protein mixtures are common foods rich in proteins: milk and whey, eggs and meat, soybeans and ripe peas. There were also studies on the production of protein concentrate from fish and its use in sports nutrition, but such a product did not go into mass production.

The most popular proteins among bodybuilders are milk proteins: casein protein, isolated from milk; and whey - a product of milk whey processing. And also combinations of both types in one product. At the same time, whey protein belongs to the "fast" category (it is easily absorbed by the body in a short time - within half an hour after ingestion). And casein, on the contrary, is "slow". Casein protein has a stronger and more massive structure, and its body breaks down longer - several hours.

The highest quality whey is protein hydrolyzate. It goes through several stages of purification and ultimately is a protein, practically degraded to amino acids. This option is ideal for drying because does not contain fats and carbohydrates.

Protein isolate is affordable and decent in quality. It goes through less purification than a hydrolyzate, but still gets rid of cholesterol, carbohydrates and lactose. It is absorbed a little longer, but it gives a greater anabolic response.

Dairy proteins are not suitable for everyone. In some athletes, the body stubbornly refuses to accept them. The use of these products turns around for them such problems as bloating, intestinal cramps, etc. Nothing can be done about this: intolerance to lactose or other substances of dairy origin. The body is unable to assimilate them qualitatively, and the nutrient mixture simply "flies into the pipe" with damn unpleasant sensations for a person.

In such cases, you need to choose proteins from a different origin. For example, egg. Egg protein is obtained by heat treatment and drying to a powdery state of egg proteins. It has the highest rates of amino acid composition and is closest to the standard for digestibility, the so-called "ideal protein". However, the cost of its production is higher than whey and milk, and, accordingly, it costs more.

Are relatively inexpensive protein supplements vegetable origin. First of all, obtained from soybeans - the highest protein plant product. The composition of soy protein is perfectly balanced in amino acids, including essential ones. Regular consumption of proteins of soy origin "cleanses the blood", eliminating cholesterol.

In the West, along with soy, pea protein, which is not very popular in our country, is also used. Because there are a lot of vegetarian and vegan people. Or simply trying to keep their consumption of animal products to a minimum. Pea protein is similar in energy and nutritional value to soy protein.

Using advanced ultra-concentration technology, beef protein concentrate is produced from meat. It is perhaps the best product in terms of its amino acid profile, nutritional value and bioavailability, as well as natural creatine content. But its price, of course, is significantly higher. Everything is objective: meat itself is the most expensive raw material, and the technology of its processing into protein concentrate is more expensive.

Whey protein ranks first in popularity. It is produced in three types: concentrate, isolate and hydrolyzate. The concentrate is the primary product of whey filtration followed by drying to a powder. Whey protein isolate is obtained by additional cross-filtration of raw materials, with its treatment with ions. Hydrolyzate - through hydrolysis (a process that breaks down protein molecules into individual fractions).

Isolate and hydrolyzate are the purest and most digestible forms of whey protein. However, experienced athletes are advised to consume complex foods that contain 2 or all 3 forms of whey protein.

Optimal protein dosage - myths and facts!

There is no hard facts about the optimal protein dosage for muscle building. No, there are, of course, the results of numerous studies. However, every study has a sponsor. Which is often, concurrently, and the manufacturer of one of the brands sports nutrition.

The most common dosage myth is that you need to consume a lot of protein to gain muscle mass. The bigger, the better. It's not like that at all. Have pity on your gastrointestinal tract, kidneys and liver. Most of the large doses will not be processed by the body, but will simply partly waste out of it, partly slag the intestines.

The truth is that the optimal protein dosage is highly individual. All people have in common only one thing: the body's ability to assimilate protein has its limits. But all these limits are different. And each athlete, starting from the base figure (1.5-2 g of protein per 1 kg of body weight per day), empirically, in a few months, determine the optimal dosage suitable for his body. You need to experiment a little with the dose, listening to your feelings. The body signals its excess by various manifestations of discomfort in the gastrointestinal tract and a subjective feeling of unwillingness to drink protein, satiety with it.

How to take protein for fast muscle growth?

Another common misconception in the bodybuilding community is that it only makes sense to consume a protein shake on workout days, before and immediately after exercise. No, on rest and recovery days, you also need to take protein for muscle growth!

It is best to divide the daily dose into several small doses. Protein shakes should not be confused with "soft drinks" and washed down with regular food. Protein is best for muscle growth between meals; as well as in the morning and before bedtime.

Do not forget about the simple rules for diluting the powder. Water or milk for dilution should be at room temperature or slightly lukewarm, in no case hot. The hydrolyzate should only be diluted with water.

One more not less important rule in taking protein - making it delicious. So that the use of the supplement does not become a routine for you, we suggest that you diversify your diet using an interesting recipe (for example, take Isomorph protein, as it has many bright flavors!).

You will need:

200 grams of low-fat cream cheese;
3 scoops of vanilla or chocolate protein
raspberries + strawberries to taste.

Cooking method:mix all the ingredients in a blender. If you want the berries to remain intact, then add them to the mixture, stirring with a spoon. Preheat oven to 200 degrees, place dough on parchment paper. Bake for 15-20 minutes.

If you want to buy delicious additives for cool recipes, then you should know that we are selling protein with the most unusual and vibrant tastes! So we invite you to familiarize yourself with the assortment!

What are the best muscle building proteins to buy?

For the most part, today on the market - repeatedly tested and well-proven "muscle fuel". Do not trust cheap products: the price does not just add up. In an effort to save money, you can punish yourself by buying a mixture of powdered milk with modified starch under the guise of protein. The benefit from it will be zero.

To get a tangible effect (but not "crash" your budget), it is best to buy a complete whey protein plus casein (especially for taking before bed). There is no shortage of different flavors of protein blends today. The most popular is still the cocoa-flavored protein. But it is better to take several different products with different tastes at once: it is useful for muscle growth, and for your own pleasure too!

These really working muscle-building proteins are easy to find in both traditional manufacturers (BSN, Optimum Nutrition) and relatively young and ambitious ones (Blackstone Labs, Chaos and Pain).

Hello dear readers! After reading this article to the end, each of you will be able to answer the question of what is the best protein for muscle growth?

It's no secret that a lot of protein is needed to grow muscle mass, but which is better and how to get its doses correctly, not everyone knows. Let's try to figure out how to make the right choice.

Foods with the highest protein content

Protein is undoubtedly the main nutrient in the diet for muscle building. Eating foods in a whole, natural form (such as eggs, poultry, fish, beef, etc.) is a traditional sports diet option.

But cocktails made from protein-containing products are considered more effective and useful.

More recently, the choice of concentrated supplements was small - initially it was egg powder, a little later, whey powders were popular.

Currently on sale you can find a large number of components of various origins:

whey concentrate;
milk protein;
whey isolate;
soy protein;
egg additives;
rice protein, other.

Scientific research and observation in practice shows that one type of supplement is not enough for all occasions.

Role for the human body

Protein is an organic substance composed mainly of amino acids linked into a single chain by peptide bonds.

The main function of protein is construction.

However, there are other important functions that proteins play.

Functions	Description
Protective	The ability to form antibodies aimed at disinfecting harmful substances in the body
Transport	Participation in the transfer of oxygen from the lungs to all tissues
Motor	Participation in the process of contraction of human muscles
Signal	Participation in the reception of information from the outside and transmission
Energy	Protein breakdown is accompanied by the release of large amounts of energy
Regulatory	Participation in the process of metabolism, assimilation of useful components and microelements by the body

How to choose and which one is better

There is no definite answer to this question. Components of different origins are good in their own way. It all depends on how things are with the training process and what final goals are set for the body.

Supplement manufacturers now offer protein powder mixes, making them a versatile meal that meets most customer requirements. That is, a spoonful of such food contains all types of protein.

The most effective and beneficial for rapid muscle growth is a whey supplement, which is taken before and after training. This diet provides the muscles with all the nutrients they need, accelerating their growth and development.

There are the following types of protein supplements:

... The substance is separated from the milk sugar and fat when the milk is filtered. Thus, protein contains useful whey and casein substances. Cocktails are recommended to be taken before bedtime or between meals. Milk protein is quickly absorbed and digested by the body, so it can be taken before and after training.
... This substance is absorbed and digested as quickly as possible in the body, supplying amino acids to the muscle mass faster than other protein forms. The concentrate is produced as a result of milk filtration, when a powder is formed with a content of 70-80% pure substance. With further processing of raw materials, ISP is obtained - whey protein isolate with a content of nutrients of 90%. Due to the fact that whey supplements are quickly digested, their use becomes advisable before and immediately after training, when there is a need for quick feeding of muscle mass.
... This additive is a tiny micelle that dissolves for a long time and is absorbed by the human body. Casein reaches the muscles longer than milk ingredients, but it takes longer to be excreted from there, which prevents the development of catabolism (breakdown of nutrients) in the body. The recommended time to take these protein shakes is after completing training process or before bed.
... Pure eggs contain about 40 types of various protein components. The digestibility of such additives is between fast-digesting milk powder and long-term soluble casein powder. This component normalizes the synthesis of substances in the muscle mass, and also prevents the breakdown of protein in the muscles. This is a versatile supplement for the timing of its application.
... This supplement is characterized by the fact that it contains all the amino acids necessary for the body. It is recommended to take it before and after physical activity... Can be combined with other forms of protein supplements. The soy component is perfect for those people who do not consume food of animal origin, but are pursuing the goal of building muscle mass.

Eating protein is a great way to quickly gain muscle mass! Each of the supplements has its own positive aspects.

And what component to eat directly depends on the client's preferences and daily routine.

Read the blog to find out more and choose the one that suits you best. There will be many more interesting things further - the subscription will be beneficial!

Protein has become the most popular supplement in the diet of athletes around the world for a reason. Of course, muscle doesn’t grow from protein supplementation by itself. Sports nutrition is just one of the ingredients for a bodybuilder's success. The main and mandatory of which are regular and intense training. Plus good rest and quality food.

Proteins for muscle growth serve the same function as regular food: providing the body with nutrients. The essence of their application is that none of the usual products contain such a percentage of proteins and amino acids. But it is these substances that are needed for the growth of muscle mass. And to protect against catabolism (a natural process in which the body, if necessary, extracts the desired protein from muscle tissue). Let's consider the features of various types of proteins in more detail.

What are the best muscle building proteins?

Plant-based protein supplements are relatively inexpensive. First of all, obtained from soybeans - the highest protein plant product. The composition of soy protein is perfectly balanced in amino acids, including essential ones. Regular consumption of proteins of soy origin "cleanses the blood", eliminating cholesterol.

Isolate and hydrolyzate are the purest and most digestible forms of whey protein. However, experienced athletes are advised to consume complex foods that contain 2 or all 3 forms of whey protein.

Optimal protein dosage - myths and facts!

How to take protein for fast muscle growth?

Another equally important rule of protein intake is to make it tasty. So that the use of the supplement does not become a routine for you, we suggest that you diversify your diet using an interesting recipe (for example, take Isomorph protein, as it has many bright flavors!).

You will need:

200 grams of low-fat cream cheese;
3 scoops of vanilla or chocolate protein
raspberries + strawberries to taste.

What are the best muscle building proteins to buy?

These really working muscle-building proteins are easy to find in both traditional manufacturers (BSN, Optimum Nutrition) and relatively young and ambitious ones (Blackstone Labs, Chaos and Pain).