What does protein taste like? Who Needs Plant-Based Protein? Single song - tastes

When choosing a quality protein powder, read the labels carefully. How much protein is in a serving? Whey Protein Isolate or Concentrate? How is whey protein produced: by an ion exchange process or by microfiltration? Which is better: slow digesting protein blend or fast digesting pure whey protein? And what is acesulfame potassium?

Unfortunately, the main criterion for choosing a protein powder is often the cool-sounding words on the label. Although the buyer has no idea what these words mean and how they relate to the quality of the protein.

Luckily, you don't need a PhD to choose a good protein. The taste of a product can tell a lot about its quality. All you need is your taste buds and some common sense. Of course, not always and not everywhere you will be offered to try the protein before buying. But even if the purchase has already taken place, then by the taste of the protein powder, you can determine whether it is worth buying in the future.

So here are a few things to look out for the next time you crack open a jar of your magic muscle-building elixir.

Does the protein taste clean, fresh? A high quality protein powder should have a creamy texture and a fresh milky taste (or flavor) when reconstituted in water. If you feel an unpleasant or obviously unnatural taste, then this is a sign of poor quality of the product. If the protein tastes like some kind of chemistry from a test tube, then it is isolated from the feedstock using chemicals.

Does it have an unpleasant aftertaste? You are probably familiar with the bitter aftertaste of diet soda. Maybe you don't feel it anymore because you're used to it. Whatever the case, diet soda has that aftertaste because it contains artificial sweeteners. The same thing happens with protein powder. Look for protein that is naturally sweetened, but be careful. Some all-natural foods may contain sugar alcohols or fructose, which are almost as harmful as artificial sweeteners. The high quality protein does not have an unpleasant aftertaste and does not have side effects such as bloating and indigestion.

Is the taste of protein balanced? You don't need to have the highly sensitive taste buds of a professional taster to know something is wrong with the taste. A quality protein powder has a light, fresh taste. Flavors should be soft and not overpowering. If the protein is too sweet, tasteless, or too aggressive in taste, it is because the manufacturers are masking something in this way. A low quality protein is a damaged protein. Damaged protein tastes disgusting and is unhealthy. This taste is masked by a lot of flavors and sweeteners. A good protein has nothing to hide.

If you want to make sure that you choose a really high-quality protein, then you don’t need to listen to a well-read, pumped-up guy in the gym, you don’t need to look for the answer in bodybuilding magazines, you don’t need to be fooled by product label buzzwords. Let your taste buds make their verdict. Everything can be determined by the taste of the product.

Proteins is a common name for a particular popular group of sports supplements. They are concentrated protein powder obtained by special processing of protein-containing products. As you know, this element is the main "building material" for the body's muscle tissue, so protein supplements are widely used by amateur athletes and professional bodybuilders for forced muscle gain.

Quality assessment and selection of a sports supplement is a very complex process. The fact is that obtaining a concentrated protein is accompanied by the use of special chemical reactions. This largely affects the taste of the finished product, its digestibility and tolerance. Therefore, the choice must be approached sensibly and, at least, minimal knowledge in the field of protein supplements. But, in order to facilitate this process, we have prepared for you a rating of the 15 best proteins for gaining muscle mass. When compiling it, the following criteria were taken into account:

opinion of authoritative sports sources and publications;
reviews of amateurs and professional athletes;
comparison of price characteristics and quality components.

Best Slow Proteins (Casein)

3 QNT Casein Protein

The lowest calorie protein. Economic consumption
Country: Belgium
Average price: 2050 rubles.
Rating (2019): 4.2

Some protein shakes are loaded with excess calories - this is how manufacturers improve the taste of their product. Building muscle mass when using them is necessarily accompanied by an increase in the percentage of fat, which is extremely undesirable for a bodybuilder, especially for a performer. QNT has managed to find a happy medium: this brand of casein protein has a pleasant taste (chocolate, multifruit or vanilla) and has a low energy value - only 73 kcal in 1 serving. For analogues, this figure often exceeds 100.

To prepare 1 serving, you need to add 1 scoop of powder to 250 ml of milk / water - this is only 20 g. Thus, with a single daily intake, a jar weighing 908 g is enough for 45 days, which is very economical. True, you will have to sacrifice the amount of protein, since it contains 17.5 g in 1 drink.

Advantages:

low-calorie content;
lack of aftertaste;
prolonged saturation;
Affordable monthly course.

Disadvantages:

slow dissolution.

2 Optimum Nutrition 100% Casein Gold Standard

The best flavor variety. User Choice
Country: USA
Average price: 3 890 rubles.
Rating (2019): 4.7

Quality protein blend from a well-known manufacturer of sports supplements. Highly purified micellar casein, which forms the basis of the protein, is combined with the Aminogen structural complex, which gives the maximum effect from its use. One serving of the supplement contains 23 grams of protein, two-thirds of the daily value of calcium, nine grams of glutamine mixed with BCAAs, and minimal amounts of fat and carbohydrates.

A distinctive feature of Casein Gold Standard from its competitors is the abundance of flavor options. It comes in five different flavors that no other casein protein can match. The main problem of the supplement is the price: for not the most optimal composition (protein concentration may be higher), the fee is slightly overpriced.

Advantages:

one can (1.82 kilograms) is enough for 55 servings;
taste variety - does not bother and does not have a "synthetic" smell;
presence of BCAA amino acids.

Disadvantages:

high price;
the protein content is lower than in other "top" mixtures.

One of the most important characteristics of sports supplements is the speed of digestibility, depending on the method of their production. According to this component, proteins are divided into three types:

Fast digestible. This category includes concentrates, isolates and hydrolysates of whey protein (given in ascending order of price and quality of purification from foreign substances: fats and carbohydrates). Such proteins are consumed after training and in between meals throughout the day.
Slowly digestible. These are casein proteins obtained by curdling milk. The preferred time of admission is before bedtime. This is necessary in order for the body to replenish its reserves of proteins and amino acids over an extended period of time.
Complex. Combine fast-digesting and slow-digesting protein (in various proportions). Muscle nutrition with proteins and amino acids occurs from the moment of intake and continues for a long period of time.

1 Weider Day & Night Casein

Excellent solubility. Consistency of yogurt
Country: Germany
Average price: 1,150 rubles.
Rating (2019): 4.8

Muscle builders should not go to bed hungry. Another thing is that their evening diet should consist of high-protein foods with the lowest possible calorie content. These include a protein shake with casein from a well-known brand. Weider . To obtain a drink, you need to dissolve 1.5–2 scoops of powder in 300 ml of milk - at this consumption, a 500-gram package is enough for about 20 servings.

After stirring, it turns out 0.5 l of a low-calorie and moderately sweet dessert, reminiscent of yogurt in density. The range of flavors is small (vanilla, chocolate, chocolate with coconut and berry cream), but they are non-chemical and almost always in stock. Calorie content of 1 serving, cooked with low-fat milk or water - 93 kcal. There are practically no fats and carbohydrates, and there is quite a lot of protein - 21 g. You don’t have to drink lumps, since the product is filtered flawlessly.

Advantages:

stirs quickly and without the formation of lumps;
there are no problems with the gastrointestinal tract, there is no feeling of heaviness;
perfectly satisfies hunger, optimal for evening reception.

Disadvantages:

packaging in a package.

The Best Whey Hydrolysates

3 BioTech Fuel

Convenient portion packaging. liquid form
Country: USA
Average price: 100 rubles.
Rating (2019): 4.5

Making a protein supplement has never been so easy. It is enough to pour the entire contents of the bottle into 500 ml of water and you can already drink a cocktail with 30 g of protein. A 50 ml container does not take up much space in the bag and is useful not only in the gym, but also, for example, as a quick snack - which is not a substitute for shawarma. As befits a whey hydrolyzate in liquid form, Fuel's formula is fast-absorbing, providing fast recovery after a hard workout and providing all the necessary conditions for muscle growth.

Additionally, the supplement is enriched with a complex of vitamins B, L-arginine, BCAA and taurine. But there are no fats and carbohydrates, so you don’t have to worry about gaining excess weight. According to reviews, the product works well, especially when taken 15 minutes before a workout. The only thing that some consumers blame is the specific taste of some varieties of the product.

Advantages:

comfortable intake of protein in any place;
high protein content in 1 serving;
bargain price compared to protein shakes in fitness bars.

Disadvantages:

some compounds have an amateur taste;
expensive for permanent use;
rarely found in a 500 ml container.

2 Scitec Nutrition 100% Hydrolyzed Whey Protein

100% hydrolyzate. Excellent portability
Country: Hungary
Average price: 2,300 rubles.
Rating (2019): 4.7

Hydrolyzed protein is much faster digested and more effective for building muscle than isolate and concentrate. However, the technology for its production is complex, and manufacturers are trying to add cheaper components to the hydrolyzate. The Hungarian company Scitec Nutrition offers its consumers an uncompromising option - 100% Hydrolyzed Whey Protein.

In addition to the high content of protein particles (28 g per serving), the composition is notable for the presence of lactase, an enzyme necessary for the breakdown of lactose. Often in adults it is not produced enough, and the use of whey protein leads to intestinal colic, bloating and diarrhea. Practical experience has shown that lactase-supplemented protein shakes are exceptionally well tolerated. It remains only to choose your favorite taste - "taffy" enjoys special honor.

Advantages:

quality composition;
fast and hassle-free assimilation;
the duration of the "satiated" period (1 hour);
rare taste of toffee sweets.

Disadvantages:

high cost - 2300 rubles. for 910 g (26 servings);
scarcity - not available everywhere.

To date, the species diversity of protein sports supplements has ten separate categories, which are characterized by unique individual characteristics:

Whey concentrate. The protein of this type has incomplete purification from impurity substances - carbohydrates in the form of lactose and fats. This is the cheapest type of whey protein.
Serum isolate. Fast product. Promotes effective muscle recovery after hard workouts.
Whey hydrolyzate. Highly purified protein. Its characteristic feature is good tolerability and very fast assimilation.
Casein. A slow-digesting type of protein that is recommended for use before bedtime.
Multicomponent protein. From the name it becomes clear that this sports supplement consists of several types of proteins. Its composition (in different proportions) includes whey, soy, egg and casein protein concentrates.
Milk protein. A complex type of sports supplement. It contains casein and whey proteins.
egg protein. One of the most expensive protein supplements. It is produced on the basis of egg white, which contains amino acids of all groups necessary for the body.
vegetable proteins. Unlike eggs, they have an incomplete amino acid composition, and in terms of overall biological value they are largely inferior to proteins based on animal protein.
Soy protein. One of the varieties of vegetable proteins. The reason for the allocation to a separate group is unknown, but soy protein is used in production.
Meat protein. The protein closest to the body. Assimilated slowly, but completely. Lactose free (good tolerance) and rich in natural creatine. Made from beef protein.

1 Optimum Nutrition Platinum Hydro Whey

The best protein content. Presence of BCAAs
Country: USA
Average price: 3 890 rubles.
Rating (2019): 4.9

Optimum Nutrition's Platinum HydroWhey Protein Hydrolyzate is one of the most popular products at the level of professional athletes. The mechanism of hydrolysis brought the digestibility of the composition to high values, so the nutrition of muscle tissue begins within 20-30 minutes after ingestion. Catalytic processes in the body are suppressed, giving way to forced anabolism. Moreover, due to the intake of protein and BCAA-amino acids, which are part of the composition, strength indicators and anaerobic endurance increase. The cost of such a hydrolyzate is quite high, but the payment for high quality is fair, and is unlikely to cause confusion on the part of a potential buyer.

Advantages:

high quality protein mix;
the presence of BCAA-amino acids (L-leucine, L-isoleucine, L-valine);
30 grams of protein in one serving of protein;
accelerated relaxation and recovery processes due to the high rate of absorption.

Disadvantages:

not identified.

Best Whey Isolates

3 Ultimate Nutrition ISO Sensation 93

Best Protein Per Serving
Country: USA
Average price: 1,596 rubles.
Rating (2019): 4.8

ISO Sensation 93 is a real complex supplement that includes not only a highly concentrated protein, but also a group of additional trace elements, glutamine and a special substance called Colostrum. The latter is a natural regulator of biochemical processes occurring in the body. This regulator optimizes the absorption of proteins and amino acids, positively influencing the already accelerated process of anabolism during the use of protein. The isolate itself is obtained as a result of complex microfiltration processes at low temperatures, retaining all kinds of nutrients.

Advantages:

One serving of protein contains 30 grams of concentrated protein;
IsoChill isolate undergoes a low-temperature microfiltration stage to preserve the maximum amount of nutrients;
high cost, due, however, to the excellent quality of the product.

Disadvantages:

in the initial stage of use, some discomfort may occur.

2 SynTrax Nectar

High quality whey processing
Country: USA
Average price: 2,191 rubles.
Rating (2019): 4.8

Whey isolate with excellent quality of purification from impurities. This is exactly the case when the protein contains only a protein component - not a drop of fat and carbohydrates. Very popular with amateurs - the forums are literally bursting with reviews on the isolate. In particular, users really like the flavor profile of the protein. However, the fact that it starts to foam a lot when making cocktails is a small drawback. Otherwise, there is good progress in strength parameters, and with a general set of muscle mass. Of course, you have to pay for high quality. But, as happy consumers assure, it's worth it.

Advantages:

ultra-high quality of protein purification from impurities (fats and carbohydrates);
high degree of absorption and digestibility;
has a significant impact on the growth of power parameters and anaerobic endurance;
muscle mass is gained more efficiently.

Disadvantages:

when stirred, foams abundantly, but does not form lumps.

1 Optimum Nutrition 100% Whey Gold Standard

Optimal combination of price and quality
Country: USA
Average price: 3 616 rubles.
Rating (2019): 4.9

An isolate with the highest degree of digestibility due to the presence of lactose (whey) and aminogen in the composition. Representative of the third generation of Optimum Nutrition protein supplements. Among its components are fats and carbohydrates, the total content of which does not exceed one and three grams per serving, respectively, as well as 24 grams of ultra-filtered proteins and amino acid supplements. Due to the accelerated absorption, they are recommended to be consumed between main meals. Protein has received recognition not only from amateurs, but also from professional bodybuilders who compete in elite world competitions.

Advantages:

price that fully justifies the quality of the product;
applying ultrafiltration to whey concentrated protein;
high digestibility of proteins and trace elements;
a variety of flavoring additives;
It is recommended to take two to three times a day between main meals.

Disadvantages:

not detected.

The Best Whey Concentrates

3 Pure Protein Whey Protein

Best Price
Country Russia
Average price: 1,660 rubles.
Rating (2019): 4.4

Despite the well-known brand name, Pure Whey Protein is a fairly average whey protein. The thing is that the main emphasis in creating the product was not on high quality, but on the budget component in order to provide consumers with an inexpensive supplement. A twofold situation, in which lies both the main drawback and the main advantage. Cleansing of fats and carbohydrates leaves much to be desired: their protein content is 2.9 and 3.2 grams per serving, respectively. At the same time, useful protein, the absorption and assimilation of which proceeds practically in the normal mode, is only 21 grams.

Advantages:

low cost compared to competitors;
gives good progress in the growth of muscle mass.

Disadvantages:

good quality, which, however, does not reach the level of competing additives;
when taken, negative reactions of the stomach are possible.

2 Scitec Nutrition 100% Whey Protein

Ideal value for money
Country: Hungary
Average price: 3 310 rubles.
Rating (2019): 4.7

Hungarian protein supplement Scitec Nutrition 100% Whey Protein can rightfully be considered one of the best in its class. During manufacture, the protein goes through three stages of testing and quality control, aimed at measuring the compliance of the content of amino acids, trace elements, fats and carbohydrates, as well as the presence of the declared amount of protein in the composition. Of course, the level of the last element, equal to 22 grams per serving, is not a reference, but it is quite sufficient to ensure stable anabolic processes in muscle tissues. One can (2.35 kilograms) is enough to prepare 78 servings of a protein shake.

Advantages:

profitable price;
good inhibition of catabolic and activation of anabolic processes in the body;
a noticeable increase in muscle mass after three to four weeks of use (subject to intense exercise);
the content of useful substances, including BCAA amino acids and active trace elements.

Disadvantages:

suboptimal amount of protein.

1 Ultimate Nutrition Prostar 100% Whey Protein

Best quality protein
Country: USA
Average price: 2,697 rubles.
Rating (2019): 4.9

A versatile whey protein that combines elements of a concentrate and an isolate protein structure. They are ideal for both professional athletes and novice athletes who decide to connect themselves with sports. Its characteristic feature is very fast dissolution in a liquid, without the formation of lumps and foaming hated by many consumers. The flavor range contains an original (natural) shade, against which no residual aftertaste is felt, nor the subsequent stage of discomfort in the stomach. The peptides introduced into the composition are responsible for the rapid saturation of muscle tissue with amino acids, therefore, even with not the most intense loads, there is an increase in high-quality muscle mass.

Advantages:

high appraisal from consumers, great demand for the product;
the versatility achieved by the combination of protein concentrate and isolate;
a variety of tastes, among which there is the so-called natural;
when mixed, it does not foam, does not stray into lumps, has a pleasant taste;
the presence of peptides enhance and accelerate the absorption process;
the results of the action are visible even with mediocre loads.

Disadvantages:

not detected.

The best multi-component proteins

3BSN Syntha-6

Best Protein Supplement Formula
Country: USA
Average price: 1,940 rubles.
Rating (2019): 4.5

The multicomponent nature of this protein "set" is obvious already at the stage of reading the composition. This red jar combines almost all types of proteins, fast and slow-digesting, so one serving is able to “nourish” the muscles for most of the day. But you should be careful: along with proteins, the supplement contains impressive doses of carbohydrates and fats, which increase calorie content several times. If your goal is to build muscle and burn fat, then this protein is not for you. It is ideal for highly active athletes whose training cycle includes intense aerobic exercise.

Advantages:

combines proteins of different digestibility;
a complex of trace elements and peptides affects the rate of absorption of amino acids into the blood, and then into the muscles;
optimal cost, commensurate with the overall quality of the product.

Disadvantages:

some flavors are unnecessarily "exotic": "biscuit" has a bitter aftertaste, and "chocolate mint" is unnecessarily frosty drinking conditions.

2 VP Laboratory 100% Platinum Whey

Wide aminogram. Enzyme complex in the composition
Country: UK
Average price: 1,250 rubles.
Rating (2019): 4.5

Muscle growth requires a complete set of amino acids. Some of them can be synthesized by the body, and some must come with food. In the diet habitual for most people, the percentage of the protein component from the irreplaceable group is too small, and the deficiency can be replenished if you regularly drink a protein shake from 100% powder Platinum Whey . It contains 8 essential and 10 non-essential amino acids, which significantly improves the aminogram of the daily diet.

The manufacturer described the composition in great detail, and when analyzing it, we noticed that it does not contain amino acids (taurine, glutamine) contained in ordinary products in abundance, with which some companies try to reduce the price of the product. In addition, the supplement includes a complex mixture of enzymesDigeZyme® with protease, amylase, lactase and other digestive catalysts. As a result, whey protein concentrate, which occupies the first place in the composition, is easily tolerated by the gastrointestinal tract.

Advantages:

the presence of all the necessary amino acids;
lack of cheapening ingredients;
multienzyme complex;
nice to drink fruit flavors.

Disadvantages:

an increase in the price of protein to the level of TOP products;
whey concentrate in the first place in the composition.

1 Maxler 100% Golden Whey

The optimum ratio of price and quality
Country: Germany
Average price: 2,600 rubles.
Rating (2019): 4.9

This is a very popular product that does not need to be ordered in advance and from afar - it can be found in any sports nutrition store. It is appreciated by those who are puzzled by the mass gain, and those who need to lose weight. The composition includes all forms of whey protein - concentrate, isolate and hydrolyzate, so the product is indispensable during periods of intense training, when you need to simultaneously reduce calorie intake and maintain or increase strength indicators.

In addition, a complex of amino acids has been added to the prot. BCAA , contributing to the restoration of spent energy, the synthesis of contractile muscle fibers and the alignment of amino acid balance. So his reception is fully justified not only before training, but also after it, as well as before bedtime. In terms of effectiveness, experienced athletes compare 100% Golden Whey by Maxler with "Optimum Nutrition", and in cost they differ several times. But even those with a sweet tooth are called excessive sweetness, and still they cannot give up their favorite flavors - “vanilla ice cream” and “cookie-cream”.

Advantages:

prevalence in retail outlets;
universal composition;
tangible effect.

Disadvantages:

too sweet;
increased foaming.

Wanting to be healthy and physically developed, most people include in their routine not only sports, but also review their own eating habits. Ordinary food can not always provide the body of a person who has begun to actively train with the necessary amount of nutrients and valuable substances. To cover the deficit allows the use of various supplements, among which whey protein is most in demand.

It is quite difficult for a person who has never been involved in sports on a regular basis to navigate the variety of special nutrition, to make a choice in favor of a particular product. Not everyone understands why to use such supplements, what they are, what benefits they bring. To understand this issue, it is necessary to study the composition and effect of this sports nutrition on the body of someone who works out both in the gym and at home.

This is a sports nutrition, which includes protein. It is extracted from whey by filtration and then dried. This nutrient contains special amino acids. They, getting into the digestive system, contribute to the restoration of various tissues.

There are twelve amino acids in total. They are divided into interchangeable and irreplaceable. The former are synthesized in the body, while the latter can come exclusively from the outside, that is, with food. A protein that contains all eight essential amino acids is complete. This is what whey protein contains. Complete protein is found in fish, meat, eggs, and dairy products.

The high demand and popularity of whey protein is due to the safety and usefulness of the supplement. This type of sports nutrition is perfect for those who set out to gain weight.

The benefits of the supplement are as follows:

the amino acids included in the composition are a building material for maintaining and increasing muscle mass;
stimulates the production of insulin, which has an excellent anabolic effect;
reduces the synthesis of cortisol, adrenaline and other hormones that have a destructive effect on muscle tissue;
provides the necessary boost of energy during training.

Thanks to these four essential properties, whey protein is consumed by many people who include sports in their daily schedule.

The value of whey protein is not limited solely to the benefits for achieving certain athletic goals. Of course, the supplement is most often taken for gaining muscle mass or for weight loss, but it also has other positive effects. Regular consumption of whey protein strengthens the protective functions of the body, increases the concentration of glutathione - one of the most important antioxidants for the body.

In people who are actively involved in exercise equipment, the supplement makes the muscles more powerful. Taking whey protein at the end of each workout helps muscle fibers and tissues recover faster. In addition, complete proteins reduce both neutral fat and "bad" cholesterol. The main thing is to observe the measure.

Uncontrolled and improper intake of protein can negatively affect the state of the cardiovascular system. People with impaired kidney function are not recommended to get involved in this supplement. Protein compounds are broken down by enzymes.

The more protein enters the digestive system, the more enzymes are required. If enzymes are present in insufficient quantities, there is a high probability of developing flatulence and pain. This explains the fact that these enzymes are present in quality whey proteins.

You should not start taking sports nutrition without first consulting with a specialist. This applies to absolutely any supplement, including whey protein.

Today, whey protein is produced by many companies. They differ in both cost and composition. Each variety has its own characteristic properties. They must be taken into account. Therefore, when deciding to introduce this or that additive into the diet, you should first familiarize yourself with the features of the product in more detail. When choosing a protein, be sure to take into account if it contains lactose, flavors, sweeteners, fats, how much protein it contains.

Whey protein is divided into four types. The classification depends on the processing and filtration of the protein. Therefore, its percentage is determined by the type of additive:

Concentrate. It contains the least protein, which averages about 55-89%. The rest of the composition is represented by various useful peptides, fats, lactose. Its cost is usually lower than other varieties.
Isolate. Contains about 90% protein. The concentration of lactose and fat is minimal. The supplement has a high content of nutrients. The cost of this sports nutrition is much higher than the concentrate.
Hydrolyzate. Almost entirely composed of protein (99%), which is an undeniable advantage and makes the supplement expensive. It has only one drawback - not quite a pleasant taste.
Whey multicomponent protein. Obtained by mixing the concentrate with the isolate. The exact percentage depends on the manufacturer. Along with protein, it contains vitamins and minerals.

It is not uncommon for a person who starts consuming whey protein to have problems with the digestive system. Such a reaction is based on the characteristics of the organism. This is due to the fact that lactose is present in the composition of the supplement. Its processing requires lactase - a special enzyme, the production of which in the body stops at the age of 15 to 20 years.

Thus, diluting the mixture with milk, a highly concentrated portion of lactose is obtained. And if, drinking a glass of milk, a person usually does not have any problems with digestion, then together with a complete protein they can arise. Therefore, when purchasing a supplement, you should always pay attention to the lactose content. It is completely absent in the isolate. This explains the better absorption of this supplement. The combination of concentrate and isolate is well tolerated. There are exceptions, but quite rarely.

Biologically active substances are present in large quantities in the concentrate, and in small quantities in the isolate. They are completely absent in the hydrolyzate. In addition to protein, protein mixtures contain minerals, immunoglobulin, and vitamins.

The required amount of the mixture is diluted either in skim milk or in water. Everything is thoroughly mixed with a shaker. Hot water must not be used. It leads to the fact that the protein simply folds. The scheme of taking the supplement is completely determined by the goal that the person sets for himself:

For gaining muscle mass

To add volumes, for every kilogram of your body weight per day, you need to consume at least two grams of protein. A similar amount of protein is quite difficult to obtain from simple products, which is why they take a supplement.

It is best to consume protein half an hour before class. This time is enough for its full assimilation. There is no single opinion about taking a supplement after a workout. However, given that the loads do not allow the digestive system to work one hundred percent, it should be understood that the body is simply not able to immediately absorb a complete protein.

The isolate can be drunk 30-60 minutes after the end of the class. Immediately after the workout, it is permissible to take only a hydrolyzate.

Whey protein should be treated like a dietary supplement, not a weight loss product. Take this sports nutrition for weight loss as a replacement for the main meal. It is best to drink a protein shake instead of dinner or before a meal, but significantly reduce the subsequent serving of food.

The concentrate should also be discarded by those who wish to lose weight, and during the drying period. It contains carbohydrates and fats. The hydrolyzate is absorbed too quickly, causing a surge of insulin, which awakens the appetite. An isolate would be the ideal choice.

It is undesirable to drink the supplement as a supplement to the main diet, as this will lead to weight gain due to:

increased production of insulin, which can convert glucose into fat;
calorie content, which is quite high even in one serving of a protein shake;
reducing the production of hormones that help break down body fat.

Switching exclusively to whey protein, replacing the supplement with a complete meal, is also impossible. It's bad for health.

People who are gaining weight or losing weight should not take more than 30 grams of protein at a time. This amount is simply not absorbed. Drink a cocktail should be three to five times a day. The first dose must necessarily fall on the time after waking up, which allows you to get strength, energy, protect muscles from catabolism.

Whey protein is not the only source of complete protein. Its amount in meat protein reaches 18%. It is impossible to completely switch to such food, since almost a third of it falls on fats. Trying to get protein from just one food won't do you any good. You need to eat in a balanced way. In food, it is recommended to consume not only meat, but also cereals, as well as eggs (one contains 10 grams of protein). Protein shakes are taken to make up for the lack of protein.

How much does whey protein cost?

The price is determined by the degree of purification, the quality of taste, the brand. The cost does not always correspond to the quality, because sometimes you have to overpay for the well-known name of the manufacturer. The range of taste also plays a significant role. On average, a kilogram package will cost between 24-26 dollars. If the cost is too low, then the likelihood that the quality matches the price is high.

The easiest way to avoid mistakes when purchasing a protein food supplement, if you are guided by the rating of the best:

100% Whey Gold Standard. This protein from Optimum contains special whey-derived peptides that accelerate the action of the protein. Thanks to this, the additive is not only perfectly mixed into a cocktail, but also easily digested.
Zero carb. Produced by VPX Sports, it contains virtually no carbs and fat, is quickly processed, and comes in a wide variety of flavors, but is expensive.
Syntha-6. A multi-ingredient mixture from BSN that has a pleasant taste, does not cause any side effects, does not form residues.
Elite Whey Protein. Dymataze offers whey protein not only in traditional but also in exotic flavors. The composition of the additive includes enzymes, and even a shaker is not required to prepare a cocktail.
100% Prostar Whey protein. Mixes easily. Rich in amino acids. Has a pleasant taste.

It is important to take into account not only the beneficial qualities and value of whey protein, but also what harm it can bring if you abuse the supplement, choose a low-quality product. Having fully studied the rules of admission, depending on the goals, playing sports for both weight loss and weight gain, it is important to follow all the recommendations, and a complete protein will definitely work in the direction that a person needs.

Then vegetable protein comes to the rescue - as a nutritional food supplement, designed to compensate for the lack of protein and useful trace elements.

Vegetable proteins contain amino acids necessary for the body, thereby enriching a vegetarian, vegan and raw food diet.

Athletes should also pay attention to vegetable protein - it contributes to the growth and maintenance of muscle mass, is easily digested, and maintains a feeling of satiety and vigor during training.

Such a protein is suitable for people with lactose intolerance, who will find in it a replacement for whey protein. Supplemental protein intake is also needed for the elderly and all those who are honestly aware that they do not eat that much protein food.

We examined several types of vegetable protein that do not cause allergies, but differ from each other in the composition of nutrients and taste.

Hemp protein

It is perfectly digested, overtaking soy protein in this indicator. Hemp seed powder gives a feeling of satiety, contains 21 amino acids, including 9 essential ones, and valuable trace elements such as zinc, iron, calcium, magnesium, potassium and others. It is rich in fiber and antioxidants, improves digestion, blood circulation and metabolism, eliminates constipation, reduces the risk of cardiovascular disease and does not cause allergies.

What does it taste like? The taste of protein is nutty, pleasant, reminiscent of not sweet halva. This powder has an herbal aroma and a greenish color.

How to apply? To prepare a sports cocktail, simply dilute 1-2 tablespoons (30g) with water.

The nutritional value: Proteins: 47 g, Fats: 11 g, Carbohydrates: 10 g Total 314 kcal

Pea protein

Pea protein contains up to 90% protein, which is almost completely digestible. Its peculiarity is that this protein is not digested as quickly as whey protein, although faster than the "slow protein" casein. It not only provides energy before training, but also maintains glycogen levels during intense exercise.

Pea protein has a record content of the amino acid arginine (8.7% in 1 gram of protein), which stimulates muscle growth. In comparison, whey protein contains only 2.8% arginine per gram. In terms of BCAA content, it is practically not inferior to casein, and also contains the amino acids lysine and glutamine. For a more complete set of amino acids, it is recommended to use it with rice protein.

The taste of pea protein, alas, is not the most pleasant, so mix it in cocktails with cocoa powder, vanilla, syrup, or other products with a pronounced taste.

The nutritional value: Proteins: 78 g, Fats: 5.4 g, Carbohydrates: 4.8 g Total 380 kcal

Rice protein

The protein from ground brown rice is remarkable in that its amino acid composition is similar to whey, while being hypoallergenic. It contains 18 amino acids, among which glutamic, aspartic acid and leucine predominate. Rice protein is also rich in vitamins B1, B2 and PP, trace elements potassium, sodium, magnesium and phosphorus, as well as fiber. Its regular use normalizes the functioning of the kidneys and heart, improves skin condition and muscle structure.

What does it taste like? The taste is quite neutral, soft, almost not felt.

How to apply? Mix it with water or low-fat milk.

The nutritional value: Proteins 68.1 g, Fats 4.7 g, Carbohydrates 16.5 g Total 388 kcal

Pumpkin protein

Pumpkin protein is defatted ground pumpkin seeds. It is 66% protein and contains 18 amino acids, dominated by arginine, lycine, isoleucine and valine. Thanks to glutamic acid and tryptophan in the composition, pumpkin protein supports a healthy state of the brain and nervous system, helps to cope with stress. Also contains vitamin E, zinc, magnesium, manganese and phosphorus.

What does it taste like? It's probably one of the few protein powders that can taste good, like the pumpkin seeds we've all tried. It is slightly sweet, so it is suitable for muffins, muffins, cookies and other baked goods, including bread.

How to apply? Can be added to milk and yoghurts, soups and purees. The recommended daily dose is 15-25 g, which is a little less than a tablespoon.

The nutritional value: Proteins 66 g, Fat 6.9 g, Carbohydrates: 11.48 g Total 394 kcal

Almond protein

Made from whole raw almonds, which are the world's leading nuts in terms of protein content. After grinding, separating the almond oil and drying in 100 g of protein, protein takes up almost half, 16.8 g is fat, and carbohydrates remain the smallest share. Almond powder contains the amino acid arginine, which improves vascular elasticity and prevents thrombosis. Almond protein is rich in iron, calcium, zinc and fiber, which improves digestion.

What does it taste like? This is another powder that will taste good, and its nutty smell will brighten up your smoothies and sports shakes.

How to apply? You can consume almond protein throughout the day so that you eat 2 tablespoons in total per day.

The nutritional value: Proteins 47.5 g, fats 16.8 g, carbohydrates 12 g Total 416 kcal

Protein Mix

The organic mix includes pumpkin seed, hemp, chia and cocoa powder proteins, which together provide 43% protein. The mixed composition provides a balanced combination of amino acids, vitamins and microelements, gives a feeling of satiety and a burst of energy, strengthens human health and increases its endurance, and restores strength after exercise.

What does it taste like and how to use it? Due to the combination of different ingredients, the taste of the powder will seem incomprehensible, but it is quite suitable for use in smoothies, cereals, or simply diluted in water.

The nutritional value: Proteins 43.22 g, fats 10.02 g, carbohydrates 9.69 g, fibers 29.58 g Total 367 kcal

With the power of imagination, you can choose for yourself the most pleasant combinations of proteins with familiar products, or you can simply treat the protein mixture as a benefit, and not as a pleasure.

Thus, vegetable protein improves health, promotes the growth and maintenance of muscle mass, has a high content of amino acids, vitamins and trace elements, in many ways being an alternative to animal protein. Vegetable protein is a valuable component of the diet of vegetarians, vegans and raw foodists.

As a daily food supplement, protein is a must for most people today, especially those who are looking to lighten their diet for the summer, cut down on meat or have already given up on it completely.