Training will not be effective enough if your body does not dopoluchaet protein. Protein powder is the simplest way to get the right amount of nutrients. If you exercise and care about keeping muscle, the protein will become your indispensable product.
Protein in sports nutrition powder called concentrate, which contains in its structure protein in the amount of 75-95%. It is important to note that protein is a completely natural product, which is manufactured using the latest technology, from conventional plant and animal proteins.
But before you decide on buying protein powder, you need to understand the types of protein. What are than different from each other, and most importantly, what is preferable to eat before and after exercise?
Protein for weight loss and muscle growth
Types of protein: features and differences
Depending on the protein base sport protein is of the following types: whey protein, casein protein, egg protein, soy protein, milk protein, multicomponent protein. In turn, whey protein, depending on protein concentration is divided into concentrate, isolate and hydrolysate. In the sale of also found beef protein, but as it had a very small demand from athletes, in the set he comes in.
Whey protein (Whey)
The most popular product of sports nutrition is whey protein. It is made from ordinary milk whey by removing fats and other non-protein elements in the filtration process. Whey protein is absorbed, so is ideal for use before and after exercise. He activates the metabolism, slows down the absorption of fat and saturates the body with necessary amino acids for building muscle.
Whey protein: a complete overview
Depending on the concentration of protein whey protein is of the following types:
- The whey protein concentrate. Contains up to 89% protein, while maintaining a slight amount of fat and lactose. Digested for 1.5-2 hours.
- Whey protein isolate. Contains 90-95% protein – this level is achieved at the expense of deeper filtration. Digest for 1-1. 5 hours. Contains almost no fat and lactose.
- Whey hydrolysate. Contains 99% of the protein and assumes a very rapid absorption (within 1 hour). Hydrolysate has the highest biological value of whey proteins.
The higher the concentration of protein in a protein powder, the more expensive its cost. Most popular product in the market of sports nutrition is whey protein concentrate because of the optimal price and high efficiency.
What you need to know about whey protein:
- Quickly absorbed, so whey protein perfect for before and after training.
- Has a high biological value.
- Contains virtually the entire range of essential amino acids.
- Dissolves well, has a pleasant taste.
- Due to the high speed of learning it impractical to use at night and between meals.
- Time to “work” for 1-2 hours.
Top 3 best whey protein concentrate
- Optimum Nutrition 100% Whey Gold Standard
- S. A. N. 100% Pure Titanium Whey
- Ultimate Nutrition Prostar 100% Whey Protein
Top 3 best whey protein isolate
- Ultimate Nutrition ISO Sensation 93
- MHP Nectar
- S. A. N. Titanium Isolate Supreme
Top 3 best whey hydrolysate
- Scitec Nutrition 100% Hydrolyzed Whey Protein
- Optimum Nutrition Platinum Hydro Whey
- BioTech Iso Whey Zero
Casein protein (Caseine)
Casein protein is a slow protein, which is digested for a long time. For this reason, it is not suitable for use before and after exercise. Casein also is made of milk: one part goes to the production of whey protein, and the other part – the manufacture of casein protein. Due to the low rate of absorption, casein is the perfect product for use before bedtime. Throughout the night your muscles will be fueled by long-lived protein.
Casein protein: a complete overview
What you need to know about casein:
- Slowly absorbed, providing a continuous influx of amino acids to muscle fibers.
- For this reason, casein is ideal for use before bedtime.
- Undesirable for use before and after exercise.
- Casein is rich in calcium.
- Relative to other proteins is poorly soluble, has an imperfect taste.
- Time “working” 4-10 hours.
Top 3 best casein proteins
- Optimum Nutrition 100% Casein Gold Standard
- Weider Day & Night Casein
- Dymatize Elite Casein
Soy protein (Soy proteine)
Soy protein is vegetable protein, so it is amino acid composition is not quite whole. In addition, he does not have the beneficial impact on muscle growth, such as whey protein. However, soy protein powder is an excellent choice for vegetarians and those who have intolerance to dairy products. Soy protein usually choose girls because it positively affects the production of female hormones.
What you need to know about soy protein:
- Has an inferior amino acid composition and the lowest biological value of all the above proteins.
- Ideal for the female body, since soy increases the level of female hormones in the body – estrogen, while simultaneously lowering the amount of testosterone.
- Reduces the level of cholesterol in the body.
- Poorly soluble in water, has an imperfect taste.
- Soya – all-vegetable product, so are suitable for vegetarians.
- Can be consumed after workout or between meals.
- The time of “work” 3-5 hours
Top 3 best soy protein
- Pure Soy Protein Isolate
- Geneticlab Nutrition Soy Protein
- Scitec Nutrition Soy Pro
Egg protein (EGG)
Egg protein has the highest biological value, it is closest to the ideal protein product. This type of protein is made from egg whites and has the highest degree of digestibility. Not particularly popular as a stand-alone product because of high cost. May be suitable for those who have intolerance to dairy products.
What you need to know about egg protein:
- Ideal for use in the morning, before and after training.
- It has the highest biological value
- Contains the most complete set of amino acids, egg protein is the perfect protein.
- The most expensive cost.
- Time to “work” for 3-5 hours.
Top 3 best egg protein
- Pure Protein Egg Protein
- CYBERMASS Egg Protein
- RPS Nutrition Egg Protein
Multicomponent protein
Multicomponent or complex protein is a mixture of different types of protein (whey, milk, egg, soy, etc.) that allows you to immediately obtain a full set of different amino acids. Unlike whey it is slowly absorbed, and therefore more universal in application. Multicomponent protein / suitable for use both after a workout and throughout the day. This type of protein often are composed of additional amino acids, BCAAs, glutamine, healthy fats, and even creatine.
Complex protein: a complete overview
What you need to know about multi-component (complex) protein:
- Can be consumed after workout or between meals.
- Is more suitable as a supplementary product, it is advisable to combine it with whey and casein
- From multicomponent protein the highest biological value.
- Has a low cost.
- The time of “work” 3-6 hours.
Top 3 best mnogokomponentnyh proteins
- MHP Matrix
- Weider Protein 80+
- BSN Syntha-6
Milk protein (Milk)
Milk protein is markedly less popular than other types of proteins. This type of protein is 20% consists of whey protein, and 80% of casein. Due to the fact that a large part of the milk protein consists of a slow protein, it can be used at night or in between meals.
What you need to know about milk protein:
- Can be consumed between meals because of its high content of casein.
- Undesirable for use before and after exercise.
- Contains lactose, therefore not all fit because of the peculiarities of digestion.
- Has a low cost.
- The time of “work” 3-4 hours.
It is important to note that each type of protein (not just whey!) depending on the degree of filter can be manufactured as a concentrate, isolate and hydrolysate.
A useful table of the types of protein
For systematization of information provided, offer a ready-made table, which presents the main differences between the different types of protein.
Basic information about the types of protein
| Types of protein | While working | The rate of absorption (1 hour) | Biological strategic value | Features |
|---|---|---|---|---|
| Whey | 1-2 hours | 10-15 g | 100% | Quick absorption, pleasant to the taste, readily soluble, high biological value, perfect for the reception in the morning, before and after a workout, a short time to “work”. |
| Casein | 5-8 hours | 4-6 g | 80% | Long absorption and is ideal for use before sleep, a good indicator of amino acid composition, long time of “work”, is poorly soluble in water, non-ideal taste. |
| Soy | 3-5 hours | 3-4 g | 75% | Long absorption, estrogenic activity, ideal for girls, low biological value, imperfect taste, poorly soluble in water. |
| Egg | 3-5 hours | 9-11 g | 100% | The highest biological value, rapid absorption, similar to the ideal protein for efficiency, perfect for weight loss, expensive price. |
| Milk | 3-4 hours | 4-5 g | 90% | Inexpensive, a good indicator of amino acid composition, can degrade the bowels lactose intolerant, a small selection on the market. |
| Lot-komponenty | 3-6 hours | 5-8 g | 90% | Inexpensive, fits well as a snack, more suitable for consumption, in addition to another protein. |
The best time to take protein
| A type of protein | The morning after awakening | Between meals food | To workout | After workout | Before sleep |
|---|---|---|---|---|---|
| Whey | +++++ | ++ | ++++ | +++++ | + |
| Casein | + | +++ | + | ++ | +++++ |
| Soy | +++ | ++++ | + | +++ | +++ |
| Egg | +++ | ++++ | ++ | +++ | +++ |
| Milk | +++ | ++++ | ++ | ++ | +++ |
| Multicomponent | +++ | ++++ | ++ | ++ | +++ |
Top best protein each
| A type of protein | Manufacturer |
|---|---|
| Whey concentrate | Optimum Nutrition 100% Whey Gold Standard Ultimate Nutrition Prostar 100% Whey Protein S. A. N. 100% Pure Titanium Whey |
| Whey isolate | S. A. N. Platinum Isolate Supreme MHP Nectar Ultimate Nutrition ISO Sensation 93 |
| Whey hydrolysate | Optimum Nutrition Platinum Hydro Whey Scitec Nutrition 100% Hydrolyzed Whey Protein BioTech Fuel |
| Casein protein | Gold Standard 100% Casein Optimum Nutrition Elite Casein Dymatize Weider Day & Night Casein |
| Soy protein | Geneticlab Nutrition Soy Protein Scitec Nutrition Soy Pro Pure Soy Protein Isolate |
| Egg protein | RPS Nutrition Egg Protein CYBERMASS Egg Protein Pure Protein Egg Protein |
| Multicomponent protein | Matrix from Syntrax ® BSN Syntha-6 Protein 80+ from Weider |
Of course, such a volume of information difficult to understand and remember. If you are just thinking about buying sports nutrition, and can’t decide on a specific kind of protein, then stop your choice on the whey protein. For starters, you can choose the concentrate protein, but pay attention to the protein content listed on the package. If you have the financial ability, then go ahead and purchase whey protein isolate.
See also:
- Top 10 sports supplements: what to take for muscle growth
- Creatine: why the need for who to take, benefit and harm, the rules of admission
- BCAA: what is it, why needed, whom to take, benefit and harm, the rules of admission
- Creatine: why the need for who to take, benefit and harm, the rules of admission