Protein types and their differences. Types of proteins. Why is it needed
Protein powders are very popular among health conscious people. Manufacturers make them from animal and plant sources. Among the many options, how do you figure out which one is right for you to ensure the best results for gaining mass or losing weight?
We consider the most popular types of proteins and find out their features.
What types of protein are there
Protein powder is a concentrated source of protein that is extracted from animal products or plant origin such as dairy, eggs, soy, rice, or peas.
There are three common forms:
- Protein concentrate is made by extracting protein from whole foods using enzymes. It usually contains about 60–80% protein, with the rest being fat and carbohydrates.
- The protein isolate passes through an additional filtration stage, which removes fat and carbohydrates from the composition. Such a product contains about 90-95% protein.
- Protein hydrolyzate is obtained by further heating in the presence of an acid or enzymes that break bonds between amino acids. This allows the body to absorb them faster.
The concentrate is cheaper than the isolate, but contains less protein by weight.
The hydrolyzate raises insulin levels more than other forms of protein, at least in the case of whey raw materials. This response can be used to enhance the body's response to exercise and stimulate muscle growth.
Whey Protein
This type of protein is produced from milk. Regular whey is the liquid that separates during the manufacture of curd. It is rich in protein and contains lactose, a milk sugar that is difficult for many people to digest.
Whey Protein Concentrate retains some lactose, but isolate contains little to no lactose because most of lactose is lost during processing.
Whey protein is a fast digesting protein rich in branched chain amino acids (BCAAs). When amino acids are digested and absorbed into the bloodstream, they are used by the body to synthesize muscle protein. Like other types of protein, whey protein reduces appetite.
There is also evidence that it may improve certain markers of heart health in overweight people.
Casein
Casein protein is also found in milk. However, compared to whey protein, casein is absorbed much more slowly.
Protein forms a gel when interacting with acid in the stomach, slows down the digestion of food and the absorption of amino acids into the bloodstream. This results in a gradual, sustained effect on muscle tissue, reducing the rate of protein breakdown in muscle.
Research shows that casein is more effective than plant protein, but not as effective as whey protein for increasing muscle protein synthesis and strength.
However, it helps reduce post-workout muscle fiber breakdown and promotes fat loss rather than muscle loss while on calorie restriction.
Egg white
Eggs are an excellent source of high quality protein.
Of all foods, eggs have the highest rate of assimilation of its amino acids.
Eggs are also the best products to reduce appetite and help to feel full for a long time.
Egg protein can be a good alternative for people with milk protein allergies.
Protein powder is made exclusively from egg whites without the presence of yolks. As with all animal products, egg protein is a complete protein. This means that it provides all the essential amino acids that the body does not produce on its own.
What's more, egg protein is second only to whey protein in terms of leucine content - BCAA, which plays the biggest role in muscle development.
vegetable proteins
Protein from a plant source is incomplete in composition because it lacks some of the essential amino acids.
Therefore, for the preparation of such a protein powder, a mixture of various vegetable raw materials is often used, which is enriched with additional trace elements. The source is:
- peas;
- hemp;
- alfalfa;
- chia seeds;
- flax-seed.
Plant proteins tend to be digested more slowly than animal proteins due to their high fiber content. This protein is not recommended for immediate post-workout use as it limits the amount of amino acids available. Adding digestive enzymes to vegetable protein will help the body absorb amino acids more quickly.
Comparison of different types of protein
While all protein powders provide a concentrated source of protein, some types may be more effective for specific purposes.
The world's leading manufacturers of protein powders include:
- Dymatize (USA)
- Optimum Nutrition (USA)
- Weider (Germany)
- MHP (USA)
- Ultimate Nutrition (USA)
A comparison of the main parameters of proteins of various types is shown in the table.
| Characteristic | Whey Protein | Casein | egg protein | Vegetable protein |
| Source | Milk | Milk | Eggs | Soybeans, peas, rice |
| Duration of assimilation | 1 hour | 7 o'clock | 3 hours | 4 hours |
| Best time to use | After training | Before bedtime | Any time of the day | Any time of the day |
| Allergy | Allergy to lactose | Allergy to milk protein | Allergy to egg white | Hypoallergenic |
| Price | A budget option | average cost | Most Expensive | Depends on the source |
It is important to note that not everyone will benefit from taking protein shakes.
Sports protein is a concentrated powder, which includes high-quality protein, balanced in terms of energy and biological composition, rich in vitamins and minerals. Manufacturers of sports nutrition additionally add carbohydrates, glutamine, creatine to sports protein to improve the final properties of the resulting product. A mixture of protein and carbohydrates is separated into a separate class of sports nutrition - gainers.
Why do athletes need protein
Benefits of proteins for human body is beyond doubt. Without them, our muscles simply will not grow, and it does not matter whether you are actively involved in sports or do not train at all. These important organic substances, they are also called protein, consist of chains of amino acids.
As we said, proteins are needed for growth muscle mass. However, the process of losing weight is also not complete without them. Amino acids are involved in many biochemical processes: they support the functioning of cells, protect the central nervous system from stress. nervous system etc.
There are only two ways to get protein: with food or special sports nutrition. Protein is found in meat, fish, dairy products, eggs and various plants. 
Types of protein, in addition to raw materials, are also classified according to the degree of filtration and processing.
How Much Protein Does an Athlete Need?
The need for protein is directly proportional to the intensity of physical activity in athletes. It is necessary to consume protein every day in proportion to 1 kg 2-3 gr. Do not forget about other elements of carbohydrates and fats, so that the nutrition is balanced. The best ratio is 30% protein of any kind, 60% carbs, and 10% fat.
Types of proteins in sports nutrition
There are a large number of proteins, protein powders and mixtures and complexes with additives on the sports nutrition market. Among such a variety, you can get lost. It is important to understand that for all complexes and mixtures, the main types of protein are used: soy, egg, casein, whey.
When considering which type of protein is best, read reviews, ask professional athletes and nutritionists for advice. Remember that buying a supplement does not automatically guarantee an increase in muscle mass or a decrease in body fat. Any sports nutrition will be effective only if you follow a diet and regular exercise.
Types of protein by origin and their characteristics
| PROTEIN | pros | Minuses | Suction rate (g/h) | biological value |
|---|---|---|---|---|
| whey protein |
|
If you use whey protein as an independent type of protein, then it is not suitable. Easily digestible limits the effectiveness of its use. We recommend consuming whey protein before and after training, and use protein blends during the day | 10 - 12 | 100 |
| Casein |
|
poorly soluble and has an unpleasant taste | 4 - 6 | 80 |
| soy protein |
|
|
4 | 74 |
| milk protein |
|
Contains lactose. This can interfere with bowel function. | 4,5 | 90 |
| Egg white |
|
Expensive and not popular product | 9 | 100 |
To choose the type of protein, pay attention to
- assimilation rate(medium digestible, easily digestible, slow digestible);
- price(cheap, mid-range and luxury);
- lactose content(containing or not containing lactose);
- amino acid content(full or incomplete composition)
All protein is sold in powder form. Before taking it, it is mixed with water, milk or juice. You should not exceed the recommended dosage, anyway, excess protein will not be absorbed by the body. This will only create additional unnecessary stress on the kidneys. Perhaps, after some time after the start of the reception, you will evaluate the results and try to change the type of protein to achieve your goals faster.
Which proein is better?
Protein manufacturers
Protein Comparison
Protein is the main element in the structure of muscles. The popularity of protein in the world of bodybuilding athletes is gaining more and more popularity. Among all existing foods, it is in the protein that the greatest amount of protein. Protein nutrition allows the athlete to gain the desired muscle mass and achieve the desired results.
Proteins are the main components of the cells of the human body, working on the restoration, protection and growth of tissues. They provide the body with energy balance, help produce up to 20% of energy during exercise.
With intense physical exertion on the body, it is necessary to eat foods with a large amount of protein. Protein contains maximum amount amino acids and protein. Impact training contributes to the destruction of muscle tissue, the task of protein is to cope with this destruction and increase muscle volume.
Protein performs a whole range of vital functions for the body, including stimulation for growth, reduction of muscle mass, maintaining the body in good shape. In order to force the body to act and achieve the desired results at the same time, you need to know what protein to drink. Let's start with the fact that there are seven types of proteins:
- whey;
- casein;
- hydrolyzate;
- whey isolate;
- soy;
- egg;
- milk isolate.
Let's take a closer look at each of the types, find out what benefits you can get by choosing one or another type.
Whey Protein
Whey protein is the most popular type of protein among athletes. It is the main component in many types of sports nutrition and various supplements. Due to the fact that it contains lactose and proteins, even novice athletes take it. The undeniable advantage of whey protein is its price. Compared to other types of protein, it is not expensive. You can take it before training to replenish the energy charge during exercise, and after training to renew the spent resources.
Casein
Casein is a special type of protein that is characterized by a long breakdown in the human body - about eight hours. Professional trainers and nutritionists advise taking it in the evening. Thus, the body will maintain a state of muscle growth all night, saturating the body with the necessary trace elements. Distinctive feature casein is anti-catabolic, meaning it prevents the breakdown of muscle tissue.
Bodybuilders take casein throughout the day to satisfy hunger and saturate the body with protein. The high content of glutamine allows the athlete to increase immunity. Science has proven that athletes who use casein recover from injuries much faster.
Hydrolyzate
Hydrolyzate is one of the highest quality sources of protein. It has a high price compared to other types. The composition of the hydrolyzate contains peptides that stimulate the body to increase anabolic processes. Thus, the hydrolyzate has a positive effect on digestive system person. It stimulates the body to cleanse. This type of protein is suitable for bodybuilders seeking to restore natural strength immediately after training and replenish glycogen stores in the body.
Isolate
Isolate is one of the popular types of fast-digesting proteins. This is the protein in pure form without unnecessary additives. The price for it is relatively high, but the taste and useful qualities justify everything. This is an excellent solution for athletes on a low-calorie diet.
The isolate is absorbed within half an hour, so it is ideal for taking before training. If for some reason you didn’t eat at home, stayed at work, and so on, make your choice in favor of the isolate. You can also drink it after a workout, but then it’s better to try to prepare a cocktail with water or skim milk (if the goal is not to gain weight), as a drink with milk will be distinguished by its calorie content. The isolate will charge the body with all the necessary nutrients.
soy protein
Soy protein is the main source of protein for vegetarians and vegans. It consists of a complex of substances useful for the human body. Its main constituents are glutamine and arginine. Athletes need protein to gain muscle mass. For one kilogram of body, you need to consume 250-350 grams of protein per day. Eight amino acids must be present in its composition. The most a big problem for vegetarians - the absence of amino acids in vegetable proteins. But this problem is easily solved by using soy protein. It also contains BCAAs. They contribute to the rapid recovery of muscle structure, relieve post-workout pain. BCAAs with caffeine supplements serve as an additional energy source.
Soy provokes the growth of thyroid hormone, due to which a person's metabolism is accelerated. Thus, fat deposits leave the body. Another benefit of soy protein is its high content of naturally occurring minerals and vitamins. Soy protein drink before and after training.
egg protein
Egg protein is the type of protein that contains the highest level of amino acids. We immediately focus on the fact that in addition to amino acids, it has a maximum of carbohydrates, so for people who want to lose excess weight, it is not recommended. You can take it at any time of the day.
milk isolate
Milk isolate is a combination of casein and whey protein. It has a high content of amino acids. It is allowed to use at any time of the day. For people working on a set of muscle mass, it is recommended to take a gainer. It is prepared both in water and in milk. After each workout, drink the required portion, and the result will not be long in coming. In order to lose weight as quickly as possible and not feel muscle pain during exercise, drink L-carnitine complexes. They work for fast weight loss.
Protein and protein-carbohydrate window
Protein-carbohydrate window - a state of the body when the metabolism needs the use of proteins. Eating after workouts during the protein-carbohydrate window is most productive for the formation of a beautiful body. It goes to the restoration of muscle fibers injured during shock training. There are a lot of proteins from European and American manufacturers, which are of high quality. Try to drink a protein shake after every workout.
protein shake recipe
For 200 ml of skimmed or soy milk, add 150 g of protein, if you do not like a too fatty shake, replace the milk with water. Beat the contents with a blender until a homogeneous mass is obtained. Try to drink a cocktail until the protein settles.
Protein sports nutrition gives its results after the first days of use. The speed of action is due to the rapid absorption of proteins found in protein powders and isolates. Sports nutrition is indispensable during weight gain or weight loss. Ordinary diets will not lead to a beautiful body shaping.
Everyone knows the benefits of protein for the body. However, perhaps not everyone knows that there are different types protein serving different purposes. This article will focus on 7 various types protein.
Protein is the basis of muscle tissue, therefore, without a sufficient amount of it, muscle growth is impossible. This is largely due to the fact that the protein itself consists of important compounds - amino acids necessary for the nutrition and growth of muscle fibers. It is worth noting that among all kinds of sports nutrition products, protein is almost a key element, since people involved in sports especially need protein intake. The lack of this important element will not allow you to gain the desired muscle mass and, therefore, achieve your goals.
Protein, due to the variety of its constituent amino acids, can perform a number of functions, including stimulating muscle growth, reducing fat mass, maintaining physical fitness, etc. That is why, before using, you need to know what types of protein are, and what is the effect of their use.
There are 7 types of protein:
- Whey protein concentrate;
- Casein;
- Protein hydrolyzate;
- Whey protein isolate;
- soy protein;
- egg protein;
- Milk protein isolate.
Whey Protein Concentrate- This is one of the main and popular forms of protein. It is found in many sports nutrition and supplements. Moreover, those who are looking for a whey protein concentrate-only product will easily find it at a relatively low cost, which is due to its not the “cleanest” formula: it may contain a certain amount of lactose and fat. But still it is worth noting that this type is a great start for beginner athletes.
The concentrate can be used both before and after training. It can also be taken between meals.
If you need a protein that is slowly absorbed over 5-7 hours, this is definitely for you. casein. Moreover, it can be used as a meal replacement. However, it is best taken just before bed as it will support a state of recovery and growth throughout the night, supplying the body with essential nutrients.
Casein also has anti-catabolic properties, ie. it prevents muscle tissue from breaking down.
Some athletes take casein throughout the day in order to feel full and to maintain a constant supply of protein to supply the muscles with the necessary substances.
Another positive property of this species is that it contains a high concentration of glutamine, which supports the immune system. Moreover, it qualitatively improves the recovery process.
Hydrolysates(e.g. whey hydrolyzate or beef protein hydrolyzate) are the highest quality source of protein. That is why the cost of the product is high. It contains peptides that are extremely a high degree absorption and giving a striking anabolic effect. Moreover, the hydrolyzate has a better effect on the digestive system than the concentrate, since it has a high degree of purification.
If you want to recover quickly from a workout, replenish your glycogen stores quickly, and gain muscle mass faster, then this type of protein is definitely for you.
Hydrolyzate can be consumed both before and after training.
Protein isolates(whey protein isolate, soy protein isolate, etc.) are one of the fastest digesting types of protein. It also has a relatively high cost. The product in its pure form without the content of other additives has a relatively small (or no) amount of carbohydrates / sugars. Therefore, the isolate is ideal for athletes who follow a low-carbohydrate diet.
Since this type of protein is highly absorbable, it is great for both pre- and post-workout intake. The isolate provides the muscles with the nutrients they need to grow and repair.
soy protein It is an ideal source of protein for vegetarians. He also has a number useful properties. This type of protein, like whey, contains glutamine (to improve recovery), arginine (to expand blood vessels to ensure a faster supply of essential nutrients to the muscles), as well as BCAAs (to improve recovery processes).
Soy supports healthy cholesterol levels with isoflavones. It also stimulates the production of thyroid hormone. Thus, it allows you to speed up the metabolic processes, which, in turn, helps to fight fat. Also, soy contains a large amount of minerals and vitamins that are necessary for the normal functioning of the body.
Soy protein can be consumed both before and after training. It is possible to use it during the day in order to provide the body with the necessary protein. It is preferable not to take it at bedtime.
egg protein is a well-known product. He grew up with the old school of bodybuilders. It is known that it contains a large amount of amino acids necessary for the growth of lean muscle mass. Many protein mixes contain egg white. It is also worth noting that it contains a small amount of carbohydrates.
This type of protein can be consumed at any time during the day. Taking before bedtime is not recommended.
milk protein isolate Contains both casein and whey protein. Like soy protein, this isolate is rich in amino acids. It is usually consumed in combination with other protein sources. Generally speaking, if you need protein supplements, milk protein isolate is not an ideal choice.
This isolate can be consumed at any time during the day.
Now you know what types of protein are, what are the results of taking them and when to take them. It is definitely difficult to single out any particular species from them. Which protein to choose depends on the goals that you set for yourself.
One of the most interesting topics is the types of proteins. Here is a summary table right away (for those who are too lazy to read)
This article is directly related to other articles on proteins - bcaa and - a must read. Let's move on to the topic of today's article.
Types of proteins
Egg whites
Protein chicken eggs, easily absorbed by the body, is recognized as a standard. All other proteins are considered in comparison with it. The egg consists of protein and yolk, and if the protein is 100% albumin, then there are seven protein compounds in the yolk: avidin, lysocin, ovomucin, ovomucoid, albumin, coalbumin and ovoglobulin.
But since a chicken egg is distinguished by such a variety of protein-type compounds, it is necessary to eat this unique product rationally. Experts do not recommend introducing a large number of raw eggs into the diet, since they contain an inhibitor of an enzyme that slows down the digestion process - trypsin.
Vitamin H (biotin) is present in the body, which, together with the protein avidin present in the yolk, forms a substance that cannot be digested and is not absorbed by the body. Therefore, it is best to cook the eggs before eating them. The trypsin inhibitor begins to break down during cooking starting at 70°C, and when the temperature reaches 80°C, the biotin-avidin complex breaks down, releasing active biotin.
Whole chicken eggs are especially useful when gaining muscle mass. To achieve weight loss, it is necessary to refuse yolks, leaving only protein on the menu. Egg albumin and whole egg protein are used in the production of sports nutritional supplements. This sports nutrition contains all the substances that are useful, and the disadvantages inherent in whole eggs are excluded. Since egg white is digested slowly, it can be used in the diet to reduce body weight - it will not slow down weight loss.
Whey proteins
The main proteins found in whey are lactalbumin, immunoglobulin and lactoglobulin. Of all the whole proteins, the human body best absorbs the proteins contained in whey, as they are broken down the fastest. An hour after the ingestion of proteins from the serum, the concentration of amino acids and peptides in the blood begins to increase. It is important that this is not accompanied by changes in the acid-forming function of the stomach, therefore, the work of the gastrointestinal tract is not disturbed, gases are not formed. Approximately 14% of whey proteins are amino acid hydrolysates. They help the process of digestion, the synthesis of enzymes and hormones, and lower blood cholesterol levels.
Whey proteins and human muscle tissue are identical in amino acid composition. Whey proteins also contain essential branched chain amino acids such as valine, isoleucine and leucine, which are superior to other plant and animal proteins.
Canadian scientists from McGill University, led by Gustavo Bounos, have proven that whey proteins are the best at accelerating hormonal and cellular responses. Due to the high content of amino acids, whey protein has an immunostimulating effect. It also increases the body's concentration of glutathione, an essential antioxidant. As the basis for supplying athletes with protein, whey protein exceeds all other types of proteins - vegetable, egg, fish, soy. The optimal value of whey proteins in sports was experimentally determined. food additives is 60-65%. The use of an increased amount of protein requires the addition of additional vitamin-mineral formulas to the mixture.
Whey Protein Concentrate
It was in the form of a concentrate that whey protein was first obtained. To obtain it, whey is passed through a ceramic membrane with microscopic holes through which molecules of carbohydrates and fats pass, and larger protein fractions are retained. The only problem is that the possibilities of technology do not allow making all these holes of the same size, so the filtration method is not entirely clean. A mass of heterogeneous composition is deposited on the filter, in which the protein ranges from 35% to 85%. Due to the presence of lactose and fats, an increase in gas formation is possible. On the other hand, the concentrate is the cheapest form of protein isolated from whey compared to other sports nutrition products. It is usually used only when there are not enough funds for more expensive and high-quality forms.
Whey Protein Isolate
An isolate is a substance that is much cleaner than a concentrate. It is produced by long-term filtration or ion exchange. The resulting dry mass contains up to 95% protein fractions. The almost complete absence of fats and lactose indicates the value of the product to compensate for the lack of amino acids in the body before and after training. In comparison with the hydrolyzate, the isolate is noticeably cheaper, and therefore more accessible to significant segments of the population. There are manufacturers who are slightly fraudulent, selling under the guise of whey protein a mixture of three of its types - concentrate, isolate and hydrolyzate. At the same time, an inexpensive concentrate in this mixture is contained in in large numbers, up to 60-70%. If you are already choosing a supplement for yourself, you should prefer a product in which the isolate is the main or even the only ingredient.
whey protein hydrolyzate
The hydrolyzate is the most expensive of all types of protein, which is its main disadvantage. Only people with high income can use it permanently. This type of protein is obtained by the hydrolysis method, in which large protein molecules are crushed into separate fractions. As a result, the protein is absorbed instantly and immediately enters the muscles.
However, not every hydrolyzate differs in quality. Some hydrolysis equipment does not guarantee strict adherence to the production technology, due to which the costs of the manufacturer are significantly reduced, and a low-quality product is sold. There are hydrolysates that contain no more than 50% of valuable dissected protein fractions.
Casein
In accordance with modern ideas about the mechanism of nutrition, it is quite reasonable to introduce casein into infant formulas. Once in the stomach, casein undergoes curdling, forming a clot that is digested for a long time. As a result, the rate of protein breakdown decreases, and the intake of amino acids into the body occurs evenly and stably. For a child who is growing rapidly, this is very important.
If you use whey proteins in the mixture, the rhythm of assimilation goes astray, the growing child's body does not have time to process the increased flow of amino acids, which can lead to developmental disorders. Therefore, nutritional mixtures based on casein are recommended by nutritionists for infants. An adult who is experiencing severe physical exercise, the slow movement of casein through the digestive tract and its low digestibility are completely unacceptable. So dietary supplements based on casein are ineffective for adults.
However, there is a compromise option - this is the combination of whey and casein proteins in one protein composition. Special studies have made it possible to establish the optimal proportion that ensures maximum protein efficiency. The best ratio was 63:37, providing a protein efficiency ratio of 3.49. The protein composition thus formulated has a high biological value. This indicator is not inferior in biological value to proteins of animal origin.
As the content of whey proteins increases, so does digestibility. Studies have confirmed that, as previously thought, digestive enzymes digest whey proteins better than casein.
soy proteins
Soy proteins have a good balance of amino acids, including essential ones. Soy protein is especially valuable due to its vegetable origin, which makes it suitable even for people who are lactose intolerant. Soy protein contains valuable phytosterols and saponins that support activity immune system and lowering cholesterol levels.
The body receives from soy a number of vitamins necessary for its life, such as E and B, as well as a number of minerals - phosphorus, potassium, zinc, iron. For women's health, soy is especially useful as a product that does not allow osteoporosis to develop in old age and prevents the appearance of breast cancers. Soy is good for men good remedy from prostatitis.
Food supplements contain soy flour, which contains up to 40-50% protein, a concentrate with a protein content of 65-75% and an isolate with up to 85% protein. Soy is considered by many to be the ideal product, but it also has its drawbacks. So, in soy protein there is an inhibitor of the digestive enzyme trypsin, which is a negative point. Different soybean processing technologies provide different levels of trypsin. You can get rid of this inhibitor by further processing the protein by enzymatic hydrolysis. For this, electrophoresis with pancreatin is performed, which requires 50 minutes of time.
Another negative factor - soy protein can cause damage to the walls of the small intestine. Therefore, the use of soy protein in nutritional supplements should be in small quantities.
For men involved in bodybuilding, soy protein is another dangerous factor. It contains a lot of isoflavones, which are highly undesirable for men to take in large quantities, since they significantly lower testosterone levels when used regularly. If you take 32 grams of soy protein for 29 days, testosterone levels will drop by 10%. Studies have shown that if you continue to take protein for more than 57 days, the amount female hormones begins to prevail over testosterone levels. However, there is an opinion that soy isoflavones help protect the body from cancer and from cardiovascular diseases.
Studies have also found that long-term use of soy leads to disruption of the thyroid gland, and the relevance of this problem is noted exclusively for men, and women are not subject to such changes.
Proteins of vegetable origin
Even if proteins derived from plant foods are not a complete diet, they can be combined to isolate a complete protein. The content of such protein is highest in a mixture of cereals and legumes. At the same time, soybeans differ from others in the presence of a complete protein, which is not inferior in value to egg and whey.
Vegetable proteins are digested quite poorly, which is caused by the following reasons:
- - thick shells of plant cells, which can not always be broken down by digestive juices;
- - some plants, in particular legumes, contain inhibitors of digestive enzymes;
- - vegetable proteins are difficult to break down into amino acids.
Protein complexes
Casein has been shown to be absorbed more slowly than whey protein. At the same time, the concentration of amino acids in the blood gradually increases and is maintained at an elevated level for 6-8 hours. As a result, casein is a good source of protein that supports anabolic processes throughout the day.
At the same time, unlike casein, whey protein is absorbed by the body faster and in less time. a short time- 30-40 minutes forms a powerful release of amino acids. Therefore, to prevent catabolism muscle proteins Whey protein is recommended before and after training.
An intermediate position is occupied by egg white, which is well combined with whey protein. In terms of bioavailability, this blend is excellent for post-workout blood circulation thanks to the action of whey proteins, while egg white maintains an increased concentration of amino acids.
If three types of proteins are collected in one mixture, they summarize their positive qualities, and the disadvantages of all proteins are leveled. In a mixture of soy protein with whey, the latter eliminates the shortcomings of the former. Soy protein and egg are also combined, but more often, both whey protein and casein are included in such a mixture.
On the modern market sports and medical nutrition is represented by the most different forms products containing protein. These are shakes and protein soups in a variety of flavors that are sold fully prepared or in powders that need to be prepared. Sweets are also popular - nut halva, chocolate, protein pastes, energy sprays, various cookies, etc. You need to buy such products in pharmacies or in specialized sports nutrition stores.
In addition to protein for sports nutrition, it is necessary to use mixtures of amino acids that are required for its absorption. These can be liquids, powders and solutions for injection. There are also products that combine components for different purposes. The amino acid complex is essentially a digested protein, which allows it to be quickly absorbed by the body. These are mixtures such as BCAA amino acids that enhance muscle metabolism, a mixture of L-ornithine, L-arginine and L-lysine that enhances the secretion of hormones, amino acid L-glutamine that protects muscle tissue during enhanced training, and others.
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