The best whey protein for gaining muscle mass. How to take protein to gain muscle mass? Do Protein Powders Really Work? Are they harmful to health?

For those who have decided to improve their nutrition to improve athletic performance, we will tell you which protein is best to buy for gaining muscle mass. Almost any sport requires not only proper physical activity to obtain results, but also adherence to a special diet. In fitness and bodybuilding, the issue of nutrition is especially acute. Any athlete needs to receive a sufficient amount of nutrients so that the muscles recover well after training.

The sports nutrition market offers many products that can help achieve this goal. One of the most popular is, of course, protein. But here a completely reasonable question arises: which protein is better for gaining muscle mass? We will look at this issue in more detail later.

How does protein affect muscle gain - cause and effect relationships

The muscle tension we create during exercise is a signal for the body to begin the process of protein synthesis. The body receives this signal and starts a process, the purpose of which is to begin feeding the fibers “affected” by the load. This further provokes the appearance of new cells, an increase in the myoblast membrane and total mass. However, in order for this process to fully realize itself, the body requires the same source material for building muscles - protein. This is why protein is so important for gaining muscle mass. If it is not enough, then muscle mass will not grow.

Not everyone is able to build a diet that provides the required amount of protein for growth. Even if you manage to create it, sometimes you don’t have enough energy and time to prepare enough food to ensure the growth of muscle tissue. This is why sports nutrition was invented. A very convenient thing: pour the protein mixture into a shaker, mix it with milk and drink it. And now, you no longer worry about protein deficiency in your body, and your muscles have received the necessary fuel for growth.

Moreover! The concept of diluting protein with milk/water has long since become obsolete, and progress has moved on! Today they make a huge amount of really tasty proteins that allow you not just to drink yourself, but to enjoy using them. It has become especially popular to buy several flavors to create cocktails, desserts and even breakfasts (by the way, we’ll talk about recipes below).

Thus, we can say that protein for weight gain directly affects this process. And further, the question that worries many athletes is - is it really impossible to do without sports nutrition? Of course you can! Nobody forces you to buy and eat only supplements. But this method of gaining muscle mass, when you combine ordinary food with sports nutrition, is much better.

Firstly, the best protein for gaining muscle mass is a high-quality protein that will be absorbed faster and provide you with the amino acids you need. Secondly, it saves you time. You don't have to stand at the stove all day to prepare your meals for the day. It is enough to replace a couple of meals with a cocktail. And finally, it is useful and can even change your usual diet beyond recognition. The point is that using protein powder you can prepare all sorts of delicious things, from pancakes to excellent-tasting cocktails. And, if you have a choice, go to the nearest cafe and eat some pastries that you don’t know what they were made from, or cook them at home yourself, then the choice is obvious. You can be sure that you made the same pancakes from a quality product. But we'll talk about this later.

Main types of proteins: concentrate, isolate, hydrolyzate

The sports nutrition market is overflowing with various types of proteins. For a beginner, such diversity makes his eyes widen. The main types of proteins are concentrate, isolate and hydrolysate. So which protein should you choose to gain muscle mass?

Whey concentrate- This is the cheapest option. This is due to a simpler production mechanism. Modern concentrate contains approximately 70-80% protein. The only disadvantage of this type of product is associated with the protein content and also the presence of fat and lactose in the mixture.

Isolate is a product that has a high degree of purification. The protein content of the isolate is approximately 90-95%. Thus, whey protein isolate contains virtually no impurities (lactose, carbohydrates and cholesterol). This type of protein is recommended for allergy sufferers and those who are lactose intolerant.

Whey Protein Hydrolyzate- this is the same isolate, but has undergone additional processing. Thanks to hydrolysis - the breakdown of the isolate, the manufacturer achieves a product that will be absorbed by the body much faster. This protein is considered a standard, but it also costs more than the same isolate, and even more so the concentrate.

By the way, another essential form of protein is casein. In combination with whey, it will help you protect your muscles as much as possible from catabolism and will provide them with amino acids for several hours. So buying casein protein along with whey protein is a great idea!

As you can see, there are quite a few forms of protein supplements, but which protein should you buy to gain muscle mass? In general, ALL forms are great for this task, but if you want to gain as clean mass as possible, it is better to avoid whey concentrate and go for hydrolyzed isolate.

Why doesn't it make sense to buy cheap protein?

Many novice athletes prefer to purchase cheap sports nutrition as their first experience. Thus, they try to gain muscle mass as quickly as possible while saving money. This approach will not lead to anything good. There can be no talk of any increase in muscle mass, at least qualitatively.

Cheap protein has many disadvantages. Among the main and most common are the following:

• Low amino acid profile (cheap proteins add soy protein, which is poor in amino acid composition);
• High content of impurities (lactose, fats and carbohydrates);
• Availability of various dyes;
• Sometimes the taste is terrible;
• Presence of preservatives.

If you don't get enough amino acids, your muscles won't grow. But for this, the protein must be of high quality, and cheap sports nutrition, alas, does not offer us such bounties. Cheap protein is often poorly absorbed. People complain that after taking the next portion of such a supplement, a very natural “mess” begins in their stomach. The result is an upset stomach, no progress and wasted money.

So, you should look at all offers to buy protein for gaining muscle mass at a bargain price with a great deal of doubt. In this case, it is better not to try to save significantly.

Very often you can even find proteins from such popular brands as ON, Muscle Tech, etc. at a very low price. In this case, you should not rely only on the popularity of the brand, but compare prices in different stores. If the cost is significantly different, then most likely they are offering you a fake. Popular (pop) brands are often guilty of this, unlike the underground.

Another advantage of the underground over pop brands as a choice. Yes, yes, precisely in quality, not breadth. Popular companies can offer you a wide selection of protein packaging, compositions, and flavors, but they do not know how to make “catchy” additives. The same proteins from Optimum Nutrition are good in quality and completely ordinary in taste. But if you want to try something truly unusual, then it is better to turn to the underground. Here you will find a smaller selection of flavors, but they will be much more interesting and natural. Underground protein, by the way, is produced in small packages (usually up to 1 kg), which allows you to buy several flavors at once and experiment!

By the way, most pop brand proteins consist of concentrate (low-quality protein), while underground is either a complex protein or an isolate/hydrolysate.

Best Protein for Muscle Gain Among Underground Brands

After analyzing reviews about which protein is best for gaining muscle mass, we compiled the following rating. Underground brands are those that are not heard by many. Simply put, manufacturing companies do not actively advertise and do not promote their product wherever possible. They simply produce a quality product, and those who are familiar with the brand purchase it. Naturally, among this category of protein there are many not very high-quality products. But we have prepared for you the top protein mixtures that are not too famous, but have an excellent reputation.

Our underground top looks like this:

Complex protein, including whey protein isolate and concentrate. This combination allows you to achieve maximum anabolism, delivering all the necessary substances to the muscles. Contains 24 grams of protein per serving and has an amazing chocolate flavor!

All representatives are predominantly isolate and hydrolyzate. Each of these protein mixtures has been on the market for a long time. There are many reviews that we also relied on when compiling the rating. All 7 representatives had more positive responses to the application than negative ones. It is difficult to say which is the best protein for gaining muscle mass from the “underground” category, since absolutely all supplements have excellent composition and tastes. They are no worse (or even better!) than the “pop” representatives of this segment. We'll talk about them further.

Protein Recipes

It was already noted above that protein powder can be consumed not only according to the instructions. That is, it is not necessary to mix a serving of protein with milk or water and drink it all. For some, this technique may make them sad; for others, over time, this method becomes boring. Agree, if you eat the same food every day, prepared in the same way, you can go crazy. With protein, of course, everything is not so tragic, but still a similar analogy can be drawn.

BONUS – What else do you need besides protein?

As a bonus, we decided to remind you of an important detail - high-quality results are only possible with an integrated approach!

Indeed, protein, as we have found out, is very important when gaining muscle mass. But it only allows you to make up for the lack of protein in your diet. In order for your muscles to be constantly protected from catabolism, you will also need BCAA, and for the coordinated functioning of the body - vitamin and mineral complexes.

Also, you must remember that your progress largely depends not only on nutrition, but also on the quality of your training. Pre-workout complexes and pills will help you with this. These supplements allow you to always train at your maximum and enjoy the process.

However, if you want to achieve more than nature gave you, then you need to influence your hormone levels. Growth hormone and testosterone are responsible for our muscles, and indeed for all health in general.

During physical activity, a surge of these hormones occurs in the blood, due to which the process of protein synthesis begins. In order to achieve maximum results and “break through your genetics” and “push back the plateau,” you need to remove the restrictions that the body itself sets. To exceed the capabilities that nature has given you, you can use:

• SARMs;
• Dough boosters;
• Designer steroids.

The most harmless and simplest of these options is dough boosters. They allow you to safely increase the level of testosterone in your blood for your hormonal system. DS and SARMs are heavier artillery that artificially increases testosterone levels and helps preserve muscles even during the most severe cutting!

If you want to look good, be fit and feel good, then BCAA, protein, vitamin-mineral complexes, a pre-workout complex and a pill will be enough for you. But if you want to get in shape like the athletes in the pictures in this article and constantly keep that shape, then you will need SARMs and DS.

Summary

We've helped you find the best whey protein for muscle gain a little, but the rest is up to you. Be creative! Don't force yourself into limits! The point is that sports nutrition gives us great opportunities to diversify our diet. Protein can be mixed with anything: ice, milk, juice. Using protein powder, you can make delicious-tasting muffins, pies, and bars. Don't limit yourself to just one protein brand! We have offered you two TOPs of both underground and most popular protein mixtures. Underground brands generally offer 1 kg packs, so you can buy several flavors at once and create real culinary masterpieces in the kitchen. By the way, you can only buy protein in Moscow with cool flavors from exclusive manufacturers from us!

Monitor your daily diet to ensure your body receives the optimal amount of protein. Take 3-5 cans of protein at once and vary them, depending on the time of intake and goals. This way you will never get tired of the protein mixture, but remember that the main thing here is not to overdo it. Take 2 g of protein per 1 kg of your weight, and you will be happy! But remember that mass proteins help not only build muscle, but also diversify your daily diet.

In sports nutrition, protein is a nutritional supplement, the main component of which...

In sports nutrition protein is a food supplement, the main component of which is synthesized protein, usually presented in powder form.

Protein closes all 3 links of the chain “Training - nutrition - recovery”. It is used before and after weight training to help maintain anabolic processes (i.e., muscle growth) in the body. In nutrition, protein not only compensates for the lack of protein throughout the day, but also saves time - given that, on average, a bodybuilder needs to eat 6 times a day, a protein shake will be the best option if it is impossible to have a full meal. During the rest period, protein stimulates recovery processes and maintains the required level of protein during night sleep.

Currently the most popular are the following types of protein supplements:

1. Soy protein.
2. Egg white.
3. Whey protein.
4. Casein.

Before answering the question “Which protein is better for gaining muscle mass?”, it is necessary to consider the positive and negative aspects of each type.

Soy protein

Soy protein is a type of plant protein and is produced in 3 forms: from soy flour (about 50% protein), soy concentrate (60 to 75% protein) and soy isolate (about 85% protein).

Advantages:

1. Hypoallergenic. Many experts note the high enzymatic qualities of soy protein.
2. Balanced pure protein content (only soy protein isolate).
3. Reducing total cholesterol levels in the body.
4. Cheap and accessible. Soy protein is one of the cheapest sports nutrition products on the market.

Flaws:

1. Low biological value - 73. This is the worst indicator among all protein supplements.
2. Low efficiency as a factor in gaining muscle mass. The absorption of soy protein, like almost any other plant protein, is very slow. In addition, low protein content per serving minimizes anabolic processes and can lead to poor health due to lack of energy.
3. A scientifically proven effect on the secretion of estrogen (the main female hormone), which is completely unsuitable for those who want to build muscle mass rather than fat tissue. As a result, an imbalance of testosterone (the main male hormone) and estrogen can lead to harmful disturbances in the athlete’s entire hormonal profile, fat deposits, and disruption of the secretive glands.
4. Presence of heterogeneous impurities. By-products from raw materials are very common even in soy protein supplements from well-known manufacturers. By purchasing such a protein from a little-known company, an athlete runs the risk of receiving a completely unknown product, which not only will not be beneficial, but may even be harmful to health.

Overall rating:

Soy protein is the worst option for gaining muscle mass. The low price does not cover the weak anabolic effect. Only soy protein isolate can be considered a source of quality protein, but even this is inferior to most other types of protein supplements.

Egg protein

Most nutritionists consider egg white to be the standard both in terms of the balance of nutrients and in terms of the degree of digestibility by the human body. Egg protein contains all the necessary protein compounds and amino acids, promoting complete recovery and growth of muscle tissue.

Advantages:

1. Optimal ratio of protein, nutrients, micro- and macroelements.
2. High biological value - 88 for egg whites and 100 for whole eggs.
3. Excellent digestibility and absorption rate (approx. 9 grams per hour).
4. Almost zero impurities. Egg protein does not contain additional substances such as fiber, flavoring additives or processed by-products.

Flaws:

1. High price. High-quality egg white protein costs significantly more than most other supplements.
2. Slightly worse indicators of the anabolic effect in comparison with whey protein isolate and, especially, whey protein hydrolyzate. The difference is approximately 15-20%. This is quite a lot, considering the cost of each type.

It is important! A separate point associated with egg protein is its effect on increasing the so-called bad cholesterol. This is one of the most famous myths about the dangers of egg whites. In fact, when you consume protein from egg whites, your bad cholesterol levels drop. Only the level of “good” cholesterol, which is responsible for the regenerative functions of the skin, hair, and tissues of the internal organs of a person, increases. “Bad” cholesterol increases only with excessive consumption of whole eggs, but this negative effect can be overcompensated by any vitamin and mineral complex. Thus, the adaptive effect of whole eggs cannot in any way be attributed to the disadvantages of egg protein - the protein on the market is precisely egg white protein with a minimal proportion of yolk or no yolk at all.

Overall rating:

Egg protein is perhaps one of the best options for gaining muscle mass. Excellent indicators of digestibility, absorption rate, protein completeness and hypoallergenicity create a standard natural protein that is equally beneficial for those who want to build muscle mass and those who simply want to keep themselves in good physical shape. The high price of the product is the only drawback that may prevent the use of egg protein for a long time.

Whey protein

Along with egg white, whey protein is considered to be the closest in amino acid composition to human muscle tissue. Many sports nutritionists and scientists recommend milk protein as a universal protein, suitable for increasing the volume of muscle fibers and for increasing strength and endurance. The balanced composition of whey fully complies with dietary standards during active training. In terms of the content of branched chain amino acids BCAA (leucine, isoleucine and valine), milk protein is the leader among all plant and animal proteins.

Advantages:

1. Optimal ratio of amino acids (BCAAs and polyunsaturated microelements).
2. Biological value – 90, higher than that of soy protein and casein.
3. Good digestibility.
4. Low price – approximately at the level of high-quality soy protein.

Flaws:

1. Low absorption rate - approx. 4 g/hour. This is roughly equivalent to soy and casein protein supplements. Milk protein should not be taken before or after heavy strength training, because the protein will not have time to be absorbed, which means that the desired effect (launching anabolic processes) will not be achieved.
2. Lactate content, which may contribute to gastrointestinal (GI) dysfunction. Milk protein takes a long time to digest, and the lactose it contains causes irritation of the mucous membrane of the stomach and intestines. Therefore, people with digestive problems should be careful when taking milk protein or avoid it altogether.
3. Controversial anabolic effect. There are currently no clear recommendations for the use of milk protein as a bodybuilder's primary dietary supplement. Some athletes note an increase in muscle mass and an increase in strength. At the same time, protein does not have the desired effect on other people, and in some cases reduces performance and increases fatigue of the body.

Overall rating:

Whey protein, although considered a universal protein supplier, cannot be chosen as a basis for gaining muscle mass. Quite a lot of negative factors affect the effectiveness of its use. While some note a lasting positive result, others note the uselessness and negative impact on the body.

Casein

Casein, or calcium caseinate, is a compound of large protein molecules. It is considered a “slow” type of protein due to its low absorption rate (approx. 5 g/hour). A very popular product used as the main source of protein during nighttime sleep and during long breaks between training cycles.

Advantages:

1. Balanced amino acid composition, in many ways similar to whey protein.
2. An excellent option during passive rest, inter-training cycles and during the rehabilitation period after injuries.
3. Availability and wide choice on the market.

Flaws:

1. Low biological value – 80.
2. Poor solubility and slow processing speed. Casein cannot be used before or after training as a “fast” protein.
3. Like milk protein, casein can cause gastrointestinal problems, poor health and loss of strength.

Overall rating:

Casein, with all its shortcomings, is one of the best sources of “slow” protein. Casein is not suitable as a basis for gaining muscle mass due to the low activity of protein compounds. However, when combined with other types of protein supplements, casein promotes quality rest and good anabolic effects. However, modern types of casein protein (for example, micellar) are much more expensive than calcium caseinate and are successfully replaced with ordinary food - cottage cheese or fish.

Whey proteins (concentrate, isolate and hydrolysate)

The most popular type of protein currently. Large selection, high efficiency, no side effects - the choice of the modern athlete.

The most common and affordable of whey proteins. It is produced by filtering protein compounds from other elements - carbohydrates, fats and other substances.

Advantages:

1. High biological value – approx. 100. This is comparable to egg protein and more than animal and plant protein supplements.
2. High absorption rate – approx. 13 g/hour, which classifies the concentrate as a “fast” type of protein. The greatest effect is achieved when taken an hour and a half before and immediately after training.
3. Low price - the lowest of all whey proteins.
4. Good anabolic effect.

Flaws:

1. Heterogeneity of products depending on the manufacturer. The content of pure protein varies from 30 to 85% of the total mass of the product. The rest of the volume is taken up by flavorings, aromas and vitamins. Sometimes the protein content itself is so low that the use of such protein neutralizes post-workout recovery.
2. Useless as a “slow” protein, not suitable as a source of energy during night sleep or during a long pause between workouts.

Overall rating:

A quality whey protein concentrate is a good choice for the thinking bodybuilder. The relatively low price and a number of irrefutable advantages are the best choice for most people.

Isolate

Whey protein isolate is produced by applying additional methods of filtration of the concentrate. The end result is a much purer protein with an average protein content of 90%.

Advantages:

1. Protein with a minimal content of foreign impurities is better than concentrate and, especially, soy or milk proteins.
2. One of the best indicators of anabolism.
3. Like the concentrate, the isolate meets all modern standards for amino acid composition.
4. Biological value index – 105-110. The second result after hydrolyzate.
5. Completely hypoallergenic and no side effects.

Flaws:

1. High price. Only wealthy people or professional athletes can afford the constant use of isolate.
2. Relatively small share of pure isolate on the market. Manufacturers prefer to sell mixtures of concentrate and isolate, in which the mass fraction of concentrate is much greater than isolate. Despite the high cost of such an additive, the effectiveness, in comparison with whey concentrate, is unchanged.

Overall rating:

Whey protein isolate is a good combination of price and quality. If financially possible, one of the best options.

Whey Protein Hydrolyzate

Technologically advanced food supplement with a maximum active protein content of 95%. In fact, hydrolyzate is already amino acids, or split protein, which, when consumed, delivers protein to muscle tissue as quickly as possible.

Advantages:

1. The highest levels of purification, protein content and active enzymes.
2. Maximum biological value – 130.
3. The maximum rate of absorption into the blood is approx. 13 o'clock
4. The maximum anabolic effect among all types of protein.

Flaws:

1. Very high price. Whey hydrolysate is the most expensive protein supplement available right now.
2. Not suitable as a “slow” protein.

Overall rating:

The best protein for gaining muscle mass. However, the high cost is not suitable for most people.

So, drawing a line under the topic “Protein for gaining muscle mass - which is better,” we can distinguish several types of protein:

All whey proteins are effective, highly anabolic and widely available on the market.

Egg and milk proteins also perform well, but have several significant disadvantages.

Soy protein and casein cannot be the main dietary supplement for gaining muscle mass.

This material deliberately does not discuss mixtures of several proteins (for example, whey and isolate). The use of mixtures is only relevant for advanced bodybuilders who have an excellent feel for their body and the response of their muscles to this or that type of protein. The use of mixtures for novice athletes will not give a significant result and can only be recommended for medical or nutritional reasons.

Comparative characteristics of protein types

Along with creatine, various gainers, energy drinks, and amino acids in capsules, protein isolate is perhaps the most popular supplement in the diet of everyone who is seriously involved in sports.

The unique thing about protein shakes is that they are not only taken to gain muscle mass, but they can also be taken to lose weight. To get the desired results, it is very important to use this supplement correctly and with some regularity. Let's look at how to take whey protein.

Protein is a dry, concentrated protein in powder form. Its main role in our body is the construction of muscle tissue and its regeneration. It also promotes the synthesis of some essential amino acids and plays an important role in maintaining the proper balance of vitamins and minerals.

During intense physical activity, our muscles are injured and destroyed at the micro level at high speed. Ideally, the destroyed tissue should be quickly restored due to the growth of new muscles. Thus, a process occurs that athletes call “gaining muscle mass.”

But in conditions of a shortage of high-quality natural protein at a certain level of load, it becomes impossible to obtain its required dose with food. It is for this purpose that people who engage in weightlifting take protein isolate - protein in the form of a concentrated dietary supplement.

If you correctly calculate the load and daily dose of protein intake, then instead of gaining muscle mass, it will promote the rapid burning of subcutaneous fat. Thus, protein is also an effective dietary supplement for weight loss.

Types of protein mixtures

All protein powders that are used in sports nutrition are divided according to the rate of absorption into the blood and according to their composition into the following types:

1. Casein.
   It is a slow-release protein derived from milk protein. It takes a long time to break down in the body and nourishes the muscles for a long time.
2. Whey.
   A fast milk protein that is absorbed into the blood in a very short time.
3. Complex.
   It is a mixture of “fast” and “slow” proteins. Nourishes muscles for a long time due to different absorption rates of its components.

At the moment, whey protein is considered the most useful protein, as it has a very high rate of breakdown and does not slow down the body’s absorption of other nutrients.

In turn, of the existing types of whey protein, the isolate that has the highest nutritional value is a purified protein concentrate, the protein content of which is not lower than 97%. It is mixtures based on protein isolate that are recommended to drink both for gaining muscle mass and for losing weight.

Taking Protein to Gain Muscle Mass

Depending on the goals and expected results, the frequency and dosage of whey protein intake should be correctly calculated.

The amount of protein for gaining muscle mass is calculated based on the recommended daily protein intake.

They depend on the lifestyle, gender and age of the person and are as follows:

1. Ages 14-17: 105/93 grams per day - boys/girls.
2. Ages 18-25: 113/96 grams per day - men/women.
3. An adult over 25 years of age leading a sedentary lifestyle: 0.8 grams per 1 kilogram of weight.
4. Adult with an active lifestyle: from 1 to 1.5 g/kg.
5. People involved in sports: from 1.2 to 1.8 g/kg.
6. Athletes while building muscle mass: 1.4-1.8 g/kg.

Based on these numbers, you need to correctly determine how much protein isolate you need to take daily. After this, divide the resulting amount by 5 - this is the frequency with which whey protein intake is recommended for athletes.

The optimal schedule for taking protein shakes for gaining muscle mass is as follows:

1. In the morning immediately after waking up.
2. 30-60 minutes before training.
3. Immediately after finishing classes in the hall.
4. Half an hour before lunch or before dinner.
5. Just before bed.

But remember that our body is not able to absorb more than 30 grams of protein at a time. Therefore, regardless of body weight, the daily dose of the protein mixture should not exceed 150 grams.

Whey protein for weight loss

When performing strength and aerobic exercises for weight loss, it is recommended to adhere to a certain diet, eat right, and limit the amount of carbohydrate and high-calorie foods consumed. Therefore, muscle weakness and increased fatigue may often occur.

These symptoms manifest themselves especially often in women who begin to sharply limit themselves in food. In this case, they are recommended to introduce low-calorie protein shakes into their diet. A correctly selected dose of protein will not affect the increase in body volume in any way. On the contrary, your muscles will become more defined, and fat will be burned faster.

If you take protein isolate for weight loss, then its daily dose is calculated in the ratio of 1 gram of mixture per 1 kilogram of weight. It is better to take protein 3 times a day: in the morning, before and after training.

How to use whey protein

Protein isolate is typically produced as a medium-grained powder. Therefore, theoretically, you can take it any way you like: add it to salads, cereals, yoghurts. But the practical experience of hundreds of thousands of athletes has shown that the most convenient form of protein intake is protein shakes. They are ideal for both weight loss and weight gain.

The simplest cocktail recipe: mix the required amount of powder with water. But due to the lack of sugar in protein mixtures, such a drink turns out to be tasteless and not very pleasant to drink. Therefore, milk, natural yoghurts, juices, and fruit smoothies are most often used instead of water.

It should be noted that protein absorption occurs much better if it is consumed along with a small amount of carbohydrates. That is why trainers recommend adding fruits, sweet syrups or honey to such cocktails. And even if you are taking whey protein for weight loss, these supplements should not negatively affect your rate of weight loss. After all, if you take cocktails correctly in the morning, before or after training, you will almost immediately get rid of all those calories.

When purchasing a gym membership in order to increase muscle mass, lose weight, or improve shape, many are interested in visible and stable results. Protein is the most essential element for muscle growth. From the point of view of performing the task of losing weight, it also turns out to be valuable, but not because it has a fat-burning effect. The latter is a strong misconception for beginners who are at the forefront of building ideal body proportions. The predominance of protein foods in the diet (in combination with fiber) helps speed up metabolism. However, when entering the body with familiar foods, protein is not absorbed in full. A good protein, which is the same protein, but in the form of an easily digestible powder, helps ensure a sufficient supply of nutrients. Having become interested in the issue of purchasing dietary supplements, in particular protein, many begin to get confused about the variety of product brands, specific purposes and methods of consumption.

In what form is the protein available?

The classification of types of protein powder is based on its properties: rate of absorption into the blood, degree of saturation with amino acids. Depending on these indicators, the optimal time of admission varies.

The best protein to use before going to the gym and after classes is whey. It, in turn, can be an isolate, concentrate and hydrolyzate. The first type contains up to 95% protein and is characterized by an almost complete absence of lactose and fat. The latter are present in small quantities in the concentrate, where the percentage of protein reaches a maximum of 89. From a biological point of view, the hydrolyzate is the purest protein (its share in the composition is 99%), such a protein is the most expensive.

If whey protein is absorbed in an average of an hour and a half, casein will saturate the body with nutrients for 10 hours. This circumstance encourages you to drink casein protein at night to fuel your muscles during passive rest.

Soy protein has a certain category of consumers. Having an inferior composition of amino acids and being created exclusively from protein of plant origin, this type is optimal for girls and those who are strictly lactose intolerant. Soy protein provokes a decrease in testosterone and increased production of female sex hormones. The absorption rate of three hours allows you to use the powder after the training process.

Opens the top 10 best proteins Dymatize ISO-100. The product is a type of pure whey isolate. Suitable for those who are seriously working in the gym to increase muscle volume and seek to slow down the process of fat accumulation. Dymatize ISO-100 is ideal for the drying period due to its zero carbohydrate content. Perfectly stimulates recovery processes, allows you to gain 7 kilograms of muscle mass in eight weeks when consumed 2-3 times a day. A unique feature is that the isolate is hydrolyzed, which means it will be absorbed much faster. The combination of glutamine and taurine in the composition will ensure the growing effectiveness of strength training.

Ranked ninth in the BPI Sports Best Protein ranking. It is a protein mixture where whey is presented as a concentrate, isolate and hydrolysate. These components ensure the formation of a powerful protein matrix that supports muscle growth and does not allow them to disintegrate. The latter is due to a thorough selection of amino acids. Suitable for use by both girls and men with a difference in dosage of one measuring spoon. It will be an excellent rational addition to your daily diet while working on body contour. The most popular flavors of BPI Sports Best Protein are banana and butter cookies.

Next on the list of the best is Universal Nutrition Animal Whey, a product from a US company called Universal Nutrition. The composition contains ideal proportional combinations of purified protein types, the action of which is supported by a powerful set of amino acids. The protein was created using modern technologies that make it easier to tolerate the components and relieve the consumer of side effects in the form of mild disorders of the digestive system. Animal Whey is most soluble in skim milk or plain water. It is recommended to use three times a day; for professional weightlifters and bodybuilders, a double dose (2 scoops) can be used. The line includes vanilla ice cream and chocolate flavors.

7. MusclePharm Combat Powder

MusclePharm Combat Powder complex protein is a harmonious combination of five types of protein nutrients with different absorption rates. In addition to the presence of all types of whey protein, the composition includes egg white and casein. It will be an excellent option if you need to provide the body with protein for a long period (for the duration of the daily sleep requirement - 8 hours). Combat Powder successfully functions as a source of amino acids and contains enzymes that ensure complete absorption of substances without compromising digestion. Can be included in any diet, including those with an extremely reduced amount of carbohydrates. There are a variety of flavors, including non-standard ones (cinnamon rolls and orange cream).

6. Optimum Nutrition Gold Standard 100% Casein

Manufacturer Optimum Nutrition presents the best long-lasting protein powder on the market - Gold Standard 100% Casein. It is due to the presence of casein, which is commonly called a “slow” protein. If such a protein is not relevant during the period before and after training, then the rest of the time its effect will be appropriate. The main advantage is the saturation of the body with those amino acids that cannot be synthesized independently under normal nutritional conditions. Reducing the level of catabolism during time free from visiting the gym is another advantage of this protein. At the same time, it creates a non-straining feeling of satiety, which will have a positive effect on the quality of rest at night. After taking it, the nitrogen balance remains at a positive level for 7 hours.

5. Cellucor COR-Performance Whey

Cellucor COR-Performance Whey occupies the middle of the protein rating. Cellucor positions its product as the best protein produced on the basis of whey isolate and concentrate. One spoon contains 15 grams of protein, which is quickly transported with the participation of special compounds, digestive enzymes. Cellucor COR-Performance Whey protein mixes quickly in cold water and has a non-sweetening taste. With stable use, there is an increase in productivity and endurance indicators. The manufacturer notices that there is no need to regularly interrupt consumption cycles, arguing that the product is completely safe. Better results are seen when used in combination with creatine (for progress in lifting weights), carnitine (for cutting) or BCAA (when the main goal is to prevent muscle breakdown and recover in the short term).

4. Syntha-6 BSN

Syntha-6 BSN is the best protein if you choose versatility as your main competitive quality. The composition combines 6 types of proteins that are completely absorbed over different periods of time. The ability to combine whey and casein protein has made Syntha-6 popular and in great demand. A successful combination of components has become a factor that has a positive effect on the uniform absorption of amino acids by the body. One meal is equivalent to the amount of protein contained in four chicken eggs and a serving of chicken breast, with the difference that nutrients from food are absorbed by 30%, while protein “without loss” delivers the necessary nutrients. The product suppresses the process of breakdown of muscle structures and allows you to diversify the usual protein component in your diet due to the variability of tastes. Omega-3 fatty acid supplements may be the only viable supplement.

3. JYM Pro JYM

The company of the same name introduced its product only in 2014, but JYM Pro JYM is already listed in the ratings as the best protein in the line of similar ones. Consisting half of casein, the drug is a complex product. 10% is egg protein, the rest is whey protein in isolate form. To maintain a constant supply of protein to the body, protein can be taken within half an hour before and after strength training, as well as before bed and immediately after waking up. On days when a visit to the gym is not planned, the mixture is taken between meals. It is not recommended to use JYM as a separate source of protein, ignoring the corresponding nutrients in the main diet.

2. Phase 8 MuscleTech

Second on our list of the best protein blend-based sports supplements is Phase 8 MuscleTech. The quality of premium protein was achieved through the use of eight protein components, including hydrolyzed isolate, casein, whey and milk protein concentrate. Phase 8 MuscleTech has a prolonged effect (up to 8 hours). It is recommended to consume up to 4 times a day in a dosage of 26 g. Effective during periods of heavy cutting training, when the main task is to preserve muscle mass, ensure growth against the background of a low-carbohydrate diet and the need for rapid recovery. The optimal solution for the final meal before going to bed. Phase 8 MuscleTech protein contains calcium, glycine and taurine, which allows you not to feel a deficiency in microelements, not to reduce the intensity of cardio training (to create definition) and perform endurance exercises.

1. 100% Whey Gold Standard (Optimum Nutrition)

Topping the ranking of the best proteins is 100% Whey Gold Standard. The isolate, in tandem with the whey protein concentrate in the composition, was filtered at the molecular level, which made it possible to create a product in the form of a pure protein resource. The rapid absorption that characterizes the protein is due to the action of molecular peptides of whey. Optimum Nutrition technologies have created a priority model in the line of fast-acting protein supplements. Enzymes have made a better protein available to athletes who have difficulty tolerating lactose but don't want to give up progress in training with heavy weights. The powder contains glutamine and BCAA in the amount of 4 and 5 grams for a standard single serving of 30 g. 6 doses of 100% Whey Gold Standard are allowed during the day at a dosage calculated from the ratio of “1 kg of weight - 2 grams” of protein.