Deciding which protein is best for intense muscle gain is not an easy task. Familiarity with different types of protein supplements, their composition and rules of use will help to successfully cope with it.
Types of protein supplements
Special protein supplements are used to replenish the daily protein requirement. There are different types of additives, which differ from each other in origin, degree of purification and effect.
Protein for gaining muscle mass - when and which one is best to use.
Casein
Casein is a multi-component protein supplement that is obtained as a result of enzymatic curdling of milk. It provides the body with amino acids for a long time due to the fact that it is slowly digested. Casein protein dulls hunger, therefore it is recommended to use it during the drying phase.
Casein is used as a muscle building aid
Casein allows you to preserve muscle without consuming extra calories.
Experts say that this supplement is not suitable for active muscle gain, as it performs worse than other types of protein.
The only contraindication to casein use is individual intolerance. An allergic reaction to a product is usually accompanied by signs of food poisoning: nausea, vomiting, headache, general weakness. If the dosage indicated on the package is not observed, unpleasant side effects may occur.
Collagen protein compounds
Collagen ensures normal mobility of the ligamentous and articular apparatus, increases the elasticity of muscle tissue, and is responsible for the growth of new cells. Its use reduces the risk of injury during heavy physical exertion, helps to speed up the metabolism and the recovery process of muscles damaged during training.
In its pure form, this substance is not assimilated, therefore, hydrolyzed collagen or gelatin is used as a dietary supplement. Their only difference is the speed of action. Collagen hydrolyzate starts to work faster, since the body does not have to spend additional time and energy to break it down into amino acids.
Soy protein compounds
As you might guess from the name, soy protein is produced using soybeans... In terms of its properties, it is not inferior to supplements made on the basis of milk protein, but at the same time it does not contain lactose and cholesterol.
The main disadvantage of the soy protein compound is that it is difficult for the digestive tract to process. Moreover, his the composition is rich in lecithin, which prevents the accumulation of fatty deposits in the liver, accelerates the withdrawal of bile and strengthens the nervous system.
Soy Protein Prevents Body Fat Accumulation
In some cases, tests show that soy protein lowers blood cholesterol levels, for this reason it is advised for those who are overweight.
For an active set of muscle mass, it is better to give preference to other types of protein, since this type of supplement has the lowest value for the body.
Soy protein is a good option for vegetarians and people with lactose intolerance.
Whey Protein Compounds
Whey protein is currently the most popular supplement among athletes of all sizes. By origin, it is filtered whey.
Whey protein is a natural productthat got rid of fat and excess carbohydrates. It contains almost all the amino acids necessary for the full functioning of the body. Stimulates the production of insulin and increases the body's defenses. It is absorbed in a short period of time, therefore it promotes active muscle growth.
Whey Protein Forms.
Whey protein compounds are of four types:
concentrate - 55-89% protein, the rest is peptides, fats, lactose. The cheapest in cost;
isolate - 90% protein, fats, lactose;
hydrolyzate - 99% protein, has an unpleasant taste. Most expensive protein supplement;
whey multicomponent protein - produced by combining concentrate and isolate, additionally enriched with vitamin and microelements.
The characteristics of the intake depend on the type of whey protein compound. The concentrate is recommended to be taken half an hour before exercise. The isolate is drunk 30-60 minutes after the end of the workout, the hydrolyzate - immediately.
Protein for body beauty and muscle demonstration
Whey protein is not recommended for people suffering from liver and kidney disease without a doctor's permission. It is also necessary to remember that its excessive use can provoke the appearance of nausea, flatulence, pain in the intestines.
An unambiguous contraindication to the use of the supplement is lactose intolerance.
Egg protein compounds
Egg protein contains all the amino acids a person needs. It is made from natural dehydrated proteins ground into a fine powder, processed before packaging to protect the product from salmonella.
Egg protein compounds are absorbed at an average rate, so they not only contribute to the growth of muscle mass, but also prevent muscle breakdown during the drying process.
Like soy, egg protein is the best option for people suffering from lactose intolerance, and it is practically free of fats and carbohydrates. Not everyone will like the pure product, so aromatic and flavoring additives are often added to it.
How to choose a protein for beginners?
Protein selection requires an individual approach. Understanding which is the best for gaining muscle mass, will help acquaintance with various brands and advice for choosing from experienced bodybuilders.
Weider Protein 80 Plus
Protein 80 plus from Weider is intended for people who regularly experience heavy physical activity. Thanks to its multicomponent composition, it provides the body with all the vitamins, minerals and trace elements necessary for the rapid growth of muscle mass.
Provides the body with minerals and vitamins to strengthen and grow muscles
The basis of the composition is based on 4 components:
Casein.
Isolate whey protein.
Egg protein.
Whey protein.
Professional athletes recommend taking Weider Protein 80 Plus after training or 30 minutes in advance for breakfast. Its main task is to restore muscles, ligaments and tendons.
Dymatize Elite 12 Hour Protein
The main feature of Dymatize Elite 12 Hour Protein is an active effect on the body for 12 hours, providing intensive muscle growth. The manufacturer managed to achieve this effect due to the combination in one product of components that are absorbed at different rates: whey, egg and casein.
Accelerates muscle growth.
The composition is enriched with the enzyme Zytrix, which helps to accelerate the process of protein breakdown, as well as fatty vegetable acids obtained from flaxseed oil, evening primrose, and borage.
Optimum Nutrition Platinum HydroWhey
Platinum HydroWhey from the American trade mark Optimum Nutrition is known on the Russian sports nutrition market as one of the most effective and high-quality whey proteins. He earned fame thanks to the ability to quickly be absorbed by the body.
The basis of the composition is milk protein, which is broken down into small molecules during the hydrolysis process.
Effective and quality whey protein
Platinum HydroWhey accelerates muscle growth, increases strength and endurance, and promotes the breakdown of subcutaneous fat. They use it on training days, dividing the daily rate into three doses: before breakfast, before and after training.
Dymatize Nutrition ISO-100
Dymatize Nutrition ISO-100 is renowned for its highly refined protein content. As a basis, the company chose whey protein isolate obtained by the hydrolysis method and supplemented it with a minimum number of components: flavors, salt, stevia extract.
The product is fat-free, mixes easily in any liquid.
Low Calorie Muscle Building Supplement
ISO-100 is recommended to be consumed in the morning and immediately after physical activity, since the result from taking it at other times does not justify the high cost. This supplement will be a good purchase for people who monitor the calorie content of their daily diet and strictly control the fat content in foods.
RedCon1 Isotope
RedCon1 Isotope is a blend of whey protein isolates obtained in different ways: ion exchange, cold working, hydrolysis. Suitable for gaining lean muscle mass. It is considered hypoallergenic as it does not contain lactose.
Experts recommend using it twice a day: in the morning and after training. Such a scheme provides maximum growth and recovery of damaged muscles. But the number of reception, if necessary, can go up to 5.
Syntha – 6 by BSN
BSN is one of the world leaders in the production of sports nutrition. Them protein supplement Syntha-6 includes 6 types of protein, which differ in the rate of processing by the body. This formula allows for a long period of time to provide muscle tissue with the nutrients necessary for its full development.
Saturates muscle tissue with nutrients, accelerates growth
The composition includes:
concentrated whey protein;
ovalbumin (egg protein);
Whey Protein Isolate
casein of two types (calcium and micellar);
isolated milk protein.
The combination of several types of proteins ensures the intake of nutrients into the body immediately after consuming the product. The tool works for another 4-6 hours. The formula is additionally enriched with vitamins and microelements that will help maintain the body's strength during the period of strict nutritional control. The supplement is consumed 2-3 times a day.
The rate is calculated taking into account the individual characteristics of the athlete.
Micellar Creme by Syntrax
Micellar Creme by Syntrax is a casein protein supplement. It is produced without exposure to high temperatures and caustic chemical components, therefore it contains a maximum of useful substances.
The basis of the composition is micellar casein, which differs from its cheaper counterparts in its complete composition and prolonged action. Helps to dull hunger, therefore it is effective during low-calorie diets. Recommended for use before bedtime.
Supports Hunger, Promotes Muscle Growth
Modern protein supplements work in many ways.Most companies offer complex products that combine several types of protein at once.
Against this background, it is rather difficult to independently figure out which protein is better to use for active gaining of muscle mass. A sports nutrition consultant or personal trainer will help you find the best option.
What are Protein Bars?
Protein Bars are a quick snack that helps you build your daily intake of protein, fat, and carbohydrates. They are especially popular among people who do not have time for full meals during the day.
Protein bar with the correct composition helps to increase the volume of muscle mass, helps to burn body fat, and provides the body with useful substances.
Saturate the body with proteins, carbohydrates, fats
When choosing a bar, remember that it should contain 2-3 times more carbohydrates than proteins. The components of the composition should not contain sugar, corn syrup, glucose, chemical sweeteners. Preference should be given to bars based on whey, casein or soy protein. The fat content of the product should not exceed 5 g per 200 calories.
Natural Protein Recipes
When posing the question of which protein is best for gaining muscle mass, it should be borne in mind that a complete protein snack can be prepared on your own, from foods rich in this substance.
Chocolate chip cookies
Ingredients:
protein powder with chocolate flavor - 25 g;
peeled sunflower seeds - 10 g;
egg white - 1 pc .;
vegetable oil - 0.5 tablespoons;
cinnamon;
cocoa - 0.5 tsp
Delicious Calorie-Free Protein Powder Cookies
Recipe
Sunflower seeds are fried in a dry frying pan until golden brown. Combine all the ingredients in a deep bowl. Add cinnamon to taste, a quarter teaspoon is enough. Spoon the mixture onto a baking sheet lined with baking paper. Bake in an oven preheated to 180 ° C for 15 minutes.
Blueberry protein muffins
Ingredients:
200 g of cottage cheese;
100 g oatmeal;
100 g oat bran;
3 chicken eggs;
125 ml of kefir;
25 g protein
Blueberries (fresh or frozen) - to taste
cinnamon - to taste;
stevia to taste.
Protein-based cupcake: delicious and healthy for your muscles
Recipe
Beat eggs, stevia and cinnamon until light foam. The remaining components are added and mixed until homogeneous. They are laid out in tins and baked in the oven at a temperature of 200 ° C for 20 minutes.
Chocolate Banana Muffins
Ingredients:
60 g coconut flakes;
25-30 g of chocolate-flavored protein powder;
4 egg whites;
1 banana.
Chocolate-flavored protein enriches the body with protein
Recipe:
Whisk the whites and coconut until a thick foam is obtained. Mash the banana with a fork or interrupt with a blender and add to the proteins. Mix until smooth and add protein powder. Distribute in molds (it is better to use silicone ones) and put in an oven preheated to 180 ° C for 12 minutes. You can use fresh berries or fruit slices for decoration.
How to make protein at home?
You can prepare yourself not only a protein snack, but also a full-fledged cocktail. This option is perfect for those who are thinking about which protein to choose for gaining muscle mass, but at the same time, the main part of the protein is obtained through a balanced daily diet.
Egg protein
You can use fresh eggs or dry concentrate to prepare egg protein. The concentrate can significantly reduce the time it takes to prepare a cocktail.
Protein shake is good for muscle growth and strengthening
The easiest way: mix 4 tablespoons of egg powder in a glass of skim milk. For taste, you can add a little salt and not too hot pepper.Such a cocktail can also be made sweet if you add half of a banana, grated or chopped with a blender, into it.
Protein shake from kefir
Using kefir as a base for a protein shake gives room for imagination. 250 ml is enough for one serving. You can add to it: banana, oatmeal, honey, nuts, oat bran, vegetable and fruit juices, dried fruits.
A simple and effective recipe: take 200 ml of kefir with a low percentage of fat, one banana, 50 g of any fresh or dried fruit, 1 tsp. honey, mix all the ingredients with a blender.
Whey curd cocktail
This recipe is perfect for those who cook cottage cheese at home. Whey is rich in protein, vitamins and trace elements, therefore it is perfect as a base for a protein shake. It can be consumed in pure form or with the addition of honey. It is low in calories, so it is suitable for enriching the diet during the drying phase.
Whey contains proteins and vitamins that are beneficial for muscle growth
Homemade protein shakes are contraindicated for people suffering from an allergic reaction to lactose or egg white. They are inferior in their properties to purchased products, but they allow you to vary the recipe depending on preferences.
How and when to take protein to gain muscle mass?
When you have already chosen a protein for gaining muscle mass, you need to decide how to take it correctly. The first thing is to calculate the daily rate.
Scientists have calculated that for the normal functioning of the body, a person needs 1.5 g of protein per 1 kg of weight. To start gaining muscle mass, your protein intake must be increased to 2g. To accurately calculate the daily value, there are special online calculators that take into account not only the weight, but also the percentage of protein in a particular product.
The daily protein intake per 1 kg of body weight is 1.5 g
It is recommended to divide the daily dose into several doses. Usually athletes stop at two. The first one - before breakfast, the second - 20 minutes after training. This scheme may vary depending on the type of protein selected.
You can dilute the powder in any liquid. But preference should be given to skim milk or kefir, as they are rich in calcium and the right carbohydrates. The powder is poured with warm liquid and mixed thoroughly so that no lumps remain.
Homemade protein bars, muffins, cookies and smoothies are eaten in the morning if they contain sweet ingredients. In the evening, it is recommended to stay on products without sweeteners.
For many athletes, the best protein for gaining muscle mass is protein from simple and affordable foods that can be consumed regularly while preparing your favorite meals at home.
Protein Video for Gaining Muscle Mass
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