Protein for gaining muscle mass. The benefits and harms, which is better for beginner girls, how to take

Deciding which protein is best for intense muscle gain is a daunting task. Familiarity with various types of protein supplements, their composition and rules of use will help to cope with it successfully.

Types of Protein Supplements

Special protein supplements are used to supplement the daily protein intake. There are different types of additives that differ among themselves in origin, degree of purification and effect.

Casein

Casein is a multi-component protein supplement, which is obtained as a result of enzymatic curdling of milk. It provides the body with amino acids for a long time due to the fact that it is slowly digested. Casein protein dulls hunger, so it is recommended to use it at the drying stage.

Casein allows you to preserve muscles without consuming extra calories.

Experts say that this supplement is not suitable for an active set of muscle mass, as it shows worse results in comparison with other types of protein.

The only contraindication to the use of casein is individual intolerance. An allergic reaction to the product is usually accompanied by signs of food poisoning: nausea, vomiting, headache, general weakness. If the dosage indicated on the package is not observed, unpleasant side effects may occur.

Collagenic protein compounds

Collagen ensures the normal mobility of ligamentous and articular apparatuses, increases the elasticity of muscle tissue, and is responsible for the growth of new cells. Its use reduces the risk of injuries during heavy physical exertion, helps to speed up the metabolism and the process of repairing damaged muscles during training.

In its pure form, this substance is not absorbed, therefore, hydrolyzed collagen or gelatin is used as a dietary supplement. Their only difference in speed of action. The collagen hydrolyzate begins to work faster, since the body does not have to spend extra time and energy to break it down to the state of amino acids.

Soy Protein Compounds

As the name suggests, soy protein is produced using soybeans . In its properties, it is not inferior to additives made on the basis of milk protein, but it does not contain lactose and cholesterol.

The main disadvantage of the soy protein compound is that it is heavily processed by the digestive tract. Moreover, its composition is rich in lecithin, which prevents the accumulation of fatty deposits in the liver , accelerates the output of bile and strengthens the nervous system.

In some cases, tests show that soy protein lowers blood cholesterol, which is why they are advised for those who are overweight.

For an active set of muscle mass, it is better to give preference to other varieties of protein, since an additive of this type has the smallest value for the body.

Soy protein is a good option for vegetarians and people suffering from lactose intolerance.

Whey Protein Compounds

Currently, whey protein is the most popular supplement among athletes of various calibers. By origin, it is filtered whey.

Whey protein is a natural product that has been eliminated from fat and excess carbohydrates. It contains almost all the amino acids necessary for the full functioning of the body. It stimulates the production of insulin and increases the protective abilities of the body. It is assimilated in a short period of time, therefore, contributes to the active growth of muscles.

There are 4 types of whey protein compounds:

• concentrate – 55-89% of the protein, the rest is peptides, fats, lactose. The cheapest in cost;
• isolate – 90% protein, fats, lactose;
• hydrolyzate – 99% protein, has an unpleasant taste. The most expensive protein supplement;
• whey multicomponent protein – produced by combining the concentrate and isolate, additionally enriched with vitamin and trace elements.

The type of reception depends on the type of whey protein compound. The concentrate is recommended to be taken half an hour before classes. The isolate is drunk 30-60 minutes after completion of the training, the hydrolyzate – immediately.

Whey protein is not recommended without the permission of a doctor for people suffering from liver and kidney diseases. It is also necessary to remember that its excessive use can provoke the appearance of nausea, flatulence, pain in the intestines.

A clear contraindication to the use of the additive is lactose intolerance.

Egg protein compounds

Egg protein contains all the amino acids that a person needs. It is produced from natural milled to fine powder of dehydrated proteins, processed before packaging to protect the product from salmonella.

Egg protein compounds are absorbed at an average rate, so t
hey not only contribute to the growth of muscle mass, but also prevent the destruction of muscles during the drying process.

Like soy, egg protein is the best option for people suffering from lactose intolerance, moreover, it practically does not contain fats and carbohydrates. In its pure form, not everyone will like the product, so aromatic and flavoring additives are often added to it.

How to choose a protein for beginners

The choice of protein requires an individual approach. Understanding which one is best for gaining muscle mass will help you get to know different brands and tips from experienced bodybuilders.

Weider Protein 80 Plus

Weider Protein 80 plus is designed for people who regularly experience heavy physical exertion. Thanks to its multicomponent composition, it provides the body with all the vitamins, minerals and trace elements necessary for the rapid growth of muscle mass.

The basis of the composition is based on 4 components:

1. Caseine.
2. Isolate whey protein.
3. Egg protein.
4. Whey protein.

Professional athletes recommend taking Weider Protein 80 Plus after training or 30 minutes for breakfast. Its main task is restoration of muscles, ligaments and tendons.

Dymatize Elite 12 Hour Protein

The main feature of Dymatize Elite 12 Hour Protein is its active effect on the body for 12 hours, providing intensive muscle growth. The manufacturer managed to achieve this effect due to the combination of components in one product that are absorbed at different speeds: whey, egg and casein.

The composition is enriched with the enzyme enzyme Zytrix, which helps to accelerate the process of protein breakdown, as well as fatty vegetable acids obtained from flaxseed oil, evening primrose, borage.

Optimum Nutrition Platinum HydroWhey

Platinum HydroWhey from the American brand Optimum Nutrition in the American market of sports nutrition is known as one of the most effective and high-quality whey proteins. He earned fame thanks to the ability to quickly absorb the body.

The basis of the composition is milk protein, which is broken down into small molecules during hydrolysis.

Platinum HydroWhey accelerates muscle growth, increases strength and endurance, helps break down subcutaneous fat. They use it on training days, dividing the daily norm into 3 doses: before breakfast, before and after training.

Dymatize Nutrition ISO-100

Dymatize Nutrition ISO-100 is known for its high degree of protein purification. As a basis, the company chose a whey protein isolate obtained by hydrolysis, and supplemented it with a minimum number of components: flavorings, salt, stevia extract.

The product is fat-free, it is easily mixed in any liquid.

ISO-100 is recommended to be consumed in the morning and immediately after physical exertion, since the result from taking at another time does not justify the high cost. This supplement will be a successful purchase for people who monitor the calorie content of their daily diet and strictly control the fat content in foods.

Redcon1 isotope

RedCon1 Isotope – a mixture consisting of whey protein isolates obtained in various ways: ion exchange, cold working, hydrolysis. Suitable for gaining lean muscle mass. It is considered hypoallergenic, as it does not contain lactose.

Experts recommend drinking twice a day: in the morning and after training. This scheme provides maximum growth and restoration of damaged muscles. But the amount of reception, if necessary, can reach up to 5.

Syntha – 6 from BSN

BSN is one of the world leaders in sports nutrition. Their protein supplement Syntha-6 includes 6 types of protein , which differ in the speed of processing by the body. This formula allows for a long period to provide muscle tissue with the nutrients necessary for its full development.

The composition includes:

• concentrated whey protein;
• ovalbumin (egg protein);
• whey protein isolate;
• casein of two types (calcium and micellar);
• milk protein isolated.

The combination of several types of proteins ensures the intake of beneficial substances into the body immediately after consuming the product. The tool works for another 4-6 hours. The formula is additionally enriched with vitamins and minerals that will help maintain the body’s strength during a period of strict control over nutrition. The supplement is consumed 2-3 times a day.

The norm is calculated taking into account the individual characteristics of the athlete.

Micellar Creme by Syntrax

Syntrax
Micellar Creme is a casein protein supplement. It is produced without exposure to high temperatures and caustic chemical components, therefore it contains a maximum of nutrients.

The basis of the composition is micellar casein, which differs from its cheaper analogues in a full-fledged composition and prolonged action. It helps to dull the feeling of hunger, therefore it is effective during the observance of low-calorie diets. It is recommended to eat before bedtime.

Modern protein supplements are very similar in their effect. Most companies offer complex products that combine several types of protein in their composition.

Against this background, it is quite difficult to understand which protein is better to use for an active set of muscle mass. A sports nutrition consultant or personal trainer will help you choose the best option.

What are protein bars

Protein bars are a quick snack that helps to gain a daily intake of proteins, fats and carbohydrates. They are especially popular among people who do not have time for full meals during the day.

A protein bar with the right composition helps to increase muscle mass, helps burn fat, and provides the body with useful substances.

When choosing a bar, you should remember that it should contain 2-3 times more carbohydrates than proteins. Among the components of the composition should not be sugar, corn syrup, glucose, chemical sweeteners. Preference should be given to bars based on whey, casein or soy protein. The fat content of the product should not exceed 5 g per 200 calories.

Natural Protein Food Recipes

When posing the question of which protein is better for gaining muscle mass, it is worth considering that a complete protein snack can also be prepared independently, from foods rich in this substance.

Chocolate chip cookies

ingredients :

• chocolate-flavored protein powder – 25 g;
• peeled sunflower seeds – 10 g;
• egg white – 1 pc.;
• vegetable oil – 0.5 tablespoon;
• cinnamon;
• cocoa – 0.5 teaspoons

Recipe

Sunflower seeds are fried in a dry frying pan until golden brown. In a deep bowl, mix all the ingredients. Cinnamon is added to taste, a quarter of a teaspoon is enough. The mixture is spread with a spoon on a baking sheet covered with baking paper. Bake in a preheated to 64,4 – 32°F oven for 15 minutes.

Blueberry Protein Cupcakes

Ingredients:

• 200 g of cottage cheese;
• 100 g of oatmeal;
• 100 g of oat bran;
• 3 chicken eggs;
• 4,23 fluid ounce of kefir;
• 25 g of protein;
• blueberries (fresh or frozen) – to taste;
• cinnamon to taste;
• stevia to taste.

Recipe

Eggs, stevia and cinnamon are beaten to a state of light foam. The remaining components are introduced and mixed until uniform. They are laid out in tins and baked in the oven at a temperature of 68 – 32°F for 20 minutes.

Chocolate Banana Muffins

Ingredients:

• 60 g coconut flakes;
• 25-30 g of protein powder with a chocolate flavor;
• 4 egg whites
• 1 banana

Recipe:

Beat the whites and coconut flakes until you get a thick foam. Knead a banana with a fork or beat with a blender and add to the proteins. Knead to a homogeneous mass and injected protein powder. Distributed in tins (it is better to use silicone) and put in the oven, heated to 64,4 – 32°F, for 12 minutes. For decoration, you can use fresh berries or slices of fruit.

How to make protein at home

You can independently prepare not only a protein snack, but also a full-fledged cocktail. This option is perfect for those who think which protein to choose for gaining muscle mass, but at the same time they get the bulk of the protein due to the balance of their daily diet.

Egg protein

For the preparation of egg protein, you can use both fresh eggs and dry concentrate. Concentrate can significantly reduce the time it takes to prepare a cocktail.

The easiest way: in a glass of skim milk, dilute 4 tablespoons of egg powder. For taste, you can add a little salt and not too hot pepper. Such a cocktail can be made sweet, if you introduce into it half of the grated or chopped banana blender.

Kefir Protein Shake

The use of kefir as the basis for a protein shake gives room for imagination. 8,45 fluid ounce is enough for one serving
. You can add to it: banana, oatmeal, honey, nuts, oat bran, vegetable and fruit juices, dried fruits.

A simple and effective recipe: take 6,76 fluid ounce of kefir with a low percentage of fat, one banana, 50 g of any fresh or dried fruits, 1 small spoonful of honey, mix all the ingredients with a blender.

Curd Whey Shake

This recipe is suitable for those who cook cottage cheese at home. Whey is rich in protein, vitamins and minerals , so it is perfect as a base for a protein shake. You can use it in its pure form or with the addition of honey. It is low in calories, so it is suitable for enriching the diet during the drying phase.

Homemade protein shakes are contraindicated in people suffering from an allergic reaction to lactose or egg white. They are inferior in terms of properties of purchased products, but allow you to vary the recipe depending on preferences.

How and when to take muscle mass gain protein

When a protein has already been selected for muscle gain, you need to decide how to take it correctly. The first thing you need is to calculate the daily rate.

Scientists have calculated that for the normal functioning of the body, a person needs 1.5 g of protein per 2 pounds of weight. To start gaining muscle mass, protein intake must be increased to 2g. For an accurate calculation of the daily allowance, there are special online calculators that take into account not only the weight, but also the percentage of protein in a particular product.

The daily dose is recommended to be divided into several doses. Usually athletes stop at two. The first – before breakfast, the second – 20 minutes after training. Depending on the type of protein selected, this pattern may vary.

You can breed powder in any liquid. But preference should be given to skim milk or kefir, as they are rich in calcium and proper carbohydrates. The powder is poured with warm liquid and mixed thoroughly so that no lumps remain.

Protein bars, muffins, cookies, and home-made cocktails are eaten in the morning if they contain sweet ingredients. In the evening, it is recommended to stay on products without sweeteners.

For many athletes, the best for gaining muscle mass is just a protein from simple and affordable products that can be consumed regularly, preparing your favorite dishes at home.

Muscle Gain Protein Video

Which protein is best for beginner girls:

All that girls need to know about protein, see this video clip: