Training will be ineffective if the body is deficient in protein. But the training can be of little more use if you do not understand what the different types of proteins are. In sports nutrition there is a classification: some additives are used for weight gain, others are for weight loss. The choice of sports is determined by the purpose of using a cocktail.
Different types of proteins, features, differences and “what you need to know” about each type
The main criteria for choosing protein supplements:
- efficiency – the potential ability to help an athlete achieve the goal (increase muscle volume or lose weight);
- the rate of assimilation and the duration of the effect;
- gastric load – depending on the individual characteristics of the body, this or that kind of protein can negatively affect the functioning of the digestive system.
It is information on the characteristics of the different types of proteins and their differences that will help make the right choice.
Read the article about fat burners for weight loss.
The most popular species. It is made from whey by filtration of non-protein components. Protein activates the metabolism, saturates the body with the necessary amino acids and inhibits the formation of fat stores. Whey supplements are called fast. They are very well and quickly digested, so they are great for eating both before and after training.
The species is divided into subspecies, depending on the protein concentration:
- Concentrate is a weakly purified subgroup, with protein accounting for 30-90%;
- isolate – a more filtered variant, the protein concentration reaches 90-95%;
- hydrolyzate – the most pure (up to 99% protein) and rapidly digested whey subspecies.
“Serum” contains almost the entire amino acid complex and is characterized by a neutral taste.
Important! Each species can be manufactured with a different degree of purification.
Refers to slow proteins and is digested worse than the previous variant. But due to this, it becomes possible to stretch the protein effect. Casein can not be recommended for use after exercise. Its main function is to provide the muscles with the necessary substances for their growth during sleep.
Casein protein is also made from milk (from curd mass). The species is rich in calcium, especially not pleasant taste and relatively poorly soluble. The protein effect lasts about 5-10 hours. Casein is able to heavily burden the gastrointestinal tract. Slow subspecies can be combined with fast variants. But without taking into account its peculiarities, using casein is almost meaningless.
Less expensive and effective version of whey supplements. Combines the characteristics of fast and slow proteins. 80% consists of casein and 20% of “whey”. Despite much less popularity than the first, classical, type, it is well suited for both consumption between meals and as a metabolic feed during protein “idle time” (during sleep, flights, etc.). The duration of the additive is 3-4 hours.
Nevertheless, many believe that it is better to specialize to solve specific problems. It is not recommended to take a dairy version before and after exercise. Since the milk protein contains lactose, it is suitable only for those who are not restricted in its use of the features of digestion.
Protein based on plant components. Due to this, the amino acid composition of soy protein is incomplete, and the biological value is the lowest among all species. Since we are talking about drawbacks, we’ll add a few more to the list of minuses: the additive does not matter, it dissolves in the water, it does not taste pleasant and can cause constipation.
But soy protein is a find for vegetarians and those who suffer from intolerance to lactose. The best kind is suitable for women – soybean positively affects the production of female sex hormones. In addition, the additive reduces the level of cholesterol in the body. Soy protein is effective for 3-5 hours. It can be consumed between meals and after exercise.
There is nothing ideal, but this species, like no other, is close to the ideal. Contains almost all the necessary amino acid series – the value of the additive, which is produced from egg powder, is the highest. This option has only two drawbacks – high cost and possible side effects in the form of constipation or other problems with the gastrointestinal tract (with regular intake). This is why it is inferior in popularity to whey protein. Operates about 3-5 hours. Good for eating in the morning, before and after training. It is recommended, including those who suffer from intolerance to dairy products.
A few years ago this type of protein was popular and expensive. But because of the inability to determine the protein source, its value in the eyes of consumers has significantly decreased. This is also contributed by the fact that a number of amino acids in the production process lose their original components. Hydrolyzate is not highly effective, but it loads the digestive system quite well. The rate of assimilation depends on the source of the protein.
Who can recommend this type of supplement? First of all – to women who are trying to prevent a change in the hormonal background. Among potential consumers and those who do not fit proteins based on animal components and milk.
Protein complexes are a combination of various subspecies of protein supplements. Composition, price and effectiveness are variable. Typically, the composition includes essential essential amino acids. The purpose of the species is to smooth out the roughness of other variants. As far as it is good for a specific multicomponent additive, it depends on the raw materials and the manufacturer.
Complex protein is better considered as a protein supplementing casein and “serum”. Since the composition of both fast and slow components, this sportpit can be used to close the protein window, and between meals, and overnight. At the same time, it is not necessary to talk about a very high biological value. If it is possible to select and use specialized supplements, it is desirable to abandon complexes or reduce their intake to a minimum. In addition, you need to be cautious about choosing a manufacturer. The average duration of the complex protein effect is 3-6 hours.
We recommend that you familiarize yourself with the comparative table of protein species.
|Type of protein||Origin||ContentBCAA (valine, isoleucine, leycin),%||Speedmastering||Taste||Cost|
|Lactic||Animal||16||And quickly, andslow||Neutral||Average|
For what purpose is this or that species appropriate?
Protein supplements are used mainly for muscle mass gain and weight loss. Therefore, before acquiring it is necessary to understand not only what kinds of protein are, but also what exactly to use in this or that case.
Protein, which serves as a building material for muscles, must be obtained, first of all, from ordinary food. But large loads and high goals require the introduction of sports supplements into the diet. As physical possibilities increase, athletes need more and more protein. It is very difficult to get the necessary portion from natural products. Therefore, part of the daily mass-collected menu is proteins:
To use sports supplements led to the desired result, it is necessary to follow the instructions and rules of the ratio of proteins and body weight.
To understand which protein to choose for weight loss, you need to consider such nuances:
- soy protein is low-calorie, but for weight loss it is not suitable because it does not have a high biological value;
- casein is attracted by the fact that it is digested slowly and suppresses the feeling of hunger; being a good energy source, serves as a powerful bio-nutrient at night, without increasing the fatty layer;
- whey protein is very quickly absorbed, so it is well suited for both massaging, and for fat burning, and for drying;
- isolate – perhaps the ideal additive for weight loss; contains very little carbohydrates and fats.
To the effect of protein, as a fat burner, was the most effective, nutritionists recommend taking it instead of breakfast. This will speed up the metabolism, reduce the feeling of hunger and allow you to quickly achieve the desired physical shape.