Hello dear readers! After reading this article to the end, each of you will be able to answer the question which protein is the best for muscle growth?

It's no secret that you need a lot of protein to grow muscle mass, but not everyone knows which one is better and how to get its doses correctly. Let's try to figure out how to make the right choice.

Foods with the highest protein content

Undoubtedly, protein is the main nutrient in the diet for building lean body mass. Eating whole, natural foods (such as eggs, poultry, fish, beef, etc.) is a traditional sports diet option.

But cocktails made from protein-containing products are considered more effective and useful.

More recently, the choice of concentrated supplements was small - initially it was egg powder, a little later whey powders became popular.

Currently on sale you can find a large number of components of various origins:

• whey concentrate;
• milk protein;
• whey isolate;
• soy protein;
• egg supplements;
• rice protein, other.

Scientific research and observations in practice show that one type of supplement is not enough for all occasions.

Role for the human body

Protein is an organic substance consisting mainly of amino acids linked in a single chain by peptide bonds.

The main function of protein is building.

However, there are other important functions that protein performs.

Functions	Description
Protective	The ability to form antibodies aimed at disinfecting harmful substances in the body
Transport	Participation in the transfer of oxygen from the lungs to all tissues
Motor	Participation in the process of human muscle contraction
Signal	Participation in the reception of information from the external environment and transmission
Energy	Protein breakdown is accompanied by the release of large amounts of energy
Regulatory	Participation in the process of metabolism, assimilation of useful components and trace elements by the body

How to choose and which one is better

There is no single answer to this question. Components of different origins are good in their own way. It all depends on how things are with the training process and what the final goals are set for the body.

Supplement manufacturers now offer protein powder mixes, making this a versatile meal that meets most customer requirements. That is, a spoonful of such nutrition contains all types of protein.

The most effective and appropriate for the rapid growth of muscle mass is a whey supplement, which is consumed before and after training. Such a diet supplies the muscles with all the necessary nutrients, accelerating their growth and development.

There are the following types of protein supplements:

1. . The substance is separated from milk sugar and fat during milk filtration. Thus, the protein contains useful whey and casein substances. Cocktails are recommended to be taken before bedtime or between meals. Milk protein is absorbed and digested fairly quickly by the body, so it can be taken before and after training.
   
2. . This substance is absorbed and digested as quickly as possible in the body, supplying amino acids to muscle mass faster than other protein forms. The concentrate is produced as a result of milk filtration, when a powder is formed with a content of 70-80% pure substance. With further processing of raw materials, ISP is obtained - whey protein isolate with a content of useful substances of 90%. Due to the fact that whey supplements are quickly digested, their use becomes appropriate before and immediately after training, when there is a need for a quick feeding of muscle mass.
   
3. . This supplement is a tiny micelles that dissolve and are absorbed by the human body for a long time. Casein takes longer to reach the muscles than dairy ingredients, but it also takes longer to be eliminated from there, which prevents the development of catabolism in the body (the breakdown of nutrients). The recommended time for taking these protein shakes is after the end of the training process or before bedtime.
   
4. . Eggs in their pure form contain about 40 types of different protein components. The digestibility indicators of such supplements are between fast-digesting milk and long-term soluble casein powder. This component normalizes the synthesis of substances in the muscle mass, and also prevents the breakdown of protein in the muscles. This is a universal version of the additive according to the time of its use.
   
5. . This supplement is characterized by the fact that it contains in its composition all the amino acids necessary for the body. It is recommended to take it before and after physical exertion. May be combined with other forms of protein supplements. The soy component is perfect for those people who do not eat food of animal origin, but pursue the goal of building muscle mass.
   

Eating protein is a great way to quickly add muscle mass! Each of the supplements has its positive aspects.

And what component to eat directly depends on the preferences and daily routine of the client.

Read the blog to learn more and choose the right one for you. There will be many more interesting things to come - a subscription will be useful!

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.

Flaws:

• 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;
• the presence of BCAA amino acids.

Flaws:

• 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.

Flaws:

• 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.

Flaws:

• 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.

Flaws:

• 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.

Flaws:

• 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.

Flaws:

• 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.

Flaws:

• 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 competing 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.

Flaws:

• 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.

Flaws:

• 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

The 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.

Flaws:

• 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.

Flaws:

• 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.

Flaws:

• 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.

Flaws:

• 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 intense training, when you need to simultaneously reduce calorie intake and maintain or increase strength.

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 the sweet tooth is called for 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.

Flaws:

• too sweet;
• increased foaming.

When buying a subscription to a gym in order to increase muscle mass, lose weight, correct shape, many are interested in a visible and stable result. Protein is the most necessary element for muscle growth. From the point of view of the task of losing weight, it also turns out to be valuable, but not because it has a fat-burning effect. The latter is a strong delusion of beginners who are at the origins of building ideal body proportions. The predominance of protein foods in the diet (in combination with fiber) helps to speed up the metabolism. However, entering the body with the usual food, the protein is not absorbed in full. A good protein, which is the same protein, but in the form of an easily digestible powder, helps to ensure sufficient intake of the nutrient. Having become interested in the issue of purchasing dietary supplements, in particular protein, many begin to get confused in the variety of product brands, specific purpose and methods of use.

What form is the protein available in?

Classification of types of protein powder occurs on the basis of its properties: the rate of absorption into the blood, the degree of saturation with amino acids. Depending on these indicators, the optimal time of admission varies.

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

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

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

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

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

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

7. MusclePharm Combat Powder

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

6. Optimum Nutrition Gold Standard 100% Casein

Optimum Nutrition introduces the best long lasting protein powder on the market, Gold Standard 100% Casein. It is due to the presence of casein in the composition, which is commonly called the "slow" protein. If in the period before and after training such a protein is not relevant, then the rest of the time its action will be appropriate. The main advantage is the saturation of the body with those amino acids that cannot be synthesized on their own under normal nutritional conditions. Reducing the level of catabolism during the time free from going to the gym is another advantage of this protein. At the same time, it creates a non-irritating feeling of fullness, which will positively affect the quality of rest at night. After taking for 7 hours, the nitrogen balance is maintained at a positive level.

5. Cellucor COR-Performance Whey

Cellucor COR-Performance Whey occupies the middle of the protein ranking. Cellucor is positioning its product as the best protein made from whey isolate and concentrate. One scoop contains 15 grams of protein, which is rapidly transported by special compounds called digestive enzymes. Cellucor COR-Performance Whey protein mixes quickly in cold water and has a non-sweet taste. With a stable reception, there is an increase in performance, endurance indicators. The manufacturer notices that there is no need to regularly interrupt the cycles of use, arguing that the product is completely safe. A more visible result is observed when used together with creatine (for progress in relation to working weights), carnitine (for cutting) or BCAA (when the main goal is to prevent muscle breakdown and recover in a short time).

4. Syntha-6BSN

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

3. JYM Pro JYM

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

2.Phase 8 MuscleTech

Number two on our list of the best protein blend sports supplements is Phase 8 MuscleTech. Premium protein quality has been achieved through the use of eight protein components, including hydrolyzed isolate, casein, whey and milk protein concentrate. Phase 8 MuscleTech has a prolonged effect (up to 8 hours). It is recommended to use up to 4 times a day at a dosage of 26 g. It is effective during the period of hard training for cutting, when the main task is to maintain muscle mass, ensure growth against the backdrop of a low-carb diet and the need for quick recovery. Ideal solution for the final meal before going to bed. Phase 8 MuscleTech protein contains calcium, glycine and taurine, which allows you not to feel a deficiency in trace elements, not to reduce the intensity of cardio training (for drawing relief) and endurance exercises.

1. 100% Whey Gold Standard (Optimum Nutrition)

Tops the ranking of the best proteins 100% Whey Gold Standard. The isolate in tandem with the whey protein concentrate in the composition was filtered at the molecular level, which made it possible to create a product in the form of a pure protein resource. The rapid absorption that characterizes the protein is due to the action of whey molecular peptides. Optimum Nutrition's technologies have created a staple in our line of fast-acting protein supplements. Enzymes have made the best protein available to athletes who are lactose intolerant but are not looking to forego progress in heavy weight training. The powder contains 4 and 5 grams of glutamine and BCAAs in a standard single serving of 30 g. 6 doses of 100% Whey Gold Standard are allowed throughout the day at a dosage calculated from the ratio of "1 kg of weight - 2 grams" of protein.

Manufacturers of sports nutrition have made it a postulate that the intake of protein isolate powder is mandatory for muscle growth - most athletes are unequivocally sure that the more actively they consume sports protein, the faster their muscle mass will gain.

However, it is often believed that a carbohydrate-free diet, which involves the use of a large amount of whey protein, is the best choice for an athlete. But how much protein does the body really need to gain mass and how to make a protein shake from home products and can it be replaced?

How to choose the best protein?

The protein obtained from whey has an unpleasant taste and is extremely poorly mixed with water. In order to make sports protein, a huge number of chemical additives are used - ranging from sweeteners and flavors to thickening ingredients.

High Protein Recipes

There are a huge number of recipes for "healthy" desserts using whey protein as the main ingredient. Often these recipes involve reheating the protein or even baking it (for example, to make protein cookies).

However, it is important to note that no one can guarantee that the ingredients that provide the taste and texture of sports protein are actually safe when heated to high temperatures. There is a big risk that the high temperature will make them carcinogenic.

How much protein is needed for muscle growth?

It must be understood that at first the body replenishes, and only then proceeds to the "building" of muscles. If you do not get enough calories from food, but drink sports protein in huge doses, the muscles will still not grow.

At the same time, there is simply no unambiguous answer to the question of how much protein is needed for muscle growth. There is a lot of scientific research on this topic, but it seems impossible to give a universal recommendation. The most commonly quoted figure is 1.5-2.5 g of protein per kg of dry body weight.

How does protein work?

The process of assimilation of proteins by the body is an order of magnitude more complicated than the process of assimilation of carbohydrates. Any carbohydrate, when digested, either turns into glucose (which serves as the main source of energy for both the muscles and the rest of the body), or leaves the esophagus in the form of indigestible.

Proteins, in turn, serve as enzymes-catalysts of metabolic processes, as well as components for the renewal of blood and even DNA. Among other things, insulin is also a protein. That is why it is a mistake to consider proteins solely as a building material for muscles.

Protein and amino acids

Any protein consists of a long chain of amino acids. Combinations of these amino acids give rise to proteins with different structures and different functionalities. The key amino acids are thought to be leucine, isoleucine, and valine, which are what make up BCAAs, another popular form of sports nutrition.

However, BCAA is not a magic powder for muscle growth at all, but just three amino acids that are part of many natural foods in quite sufficient quantities. Among other things, they are always part of a good sports protein.

Sports protein or meat?

The only advantage of sports protein over meat and other natural sources of protein is a higher absorption rate. That is why protein is recommended (again, there are no clear scientific recommendations on this topic).

At all other times it is better to give preference to natural food. First, in terms of the cost of a gram of protein, sports protein is often inferior to meat, eggs and milk. Secondly, regular food contains many other important nutrients and vitamins for muscle growth.

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The importance of taking sports protein and the dosages necessary for muscle growth are significantly overestimated by manufacturers. In fact, such protein is useful only before and / or after strength training, while the rest of the day, protein from regular foods is preferable.

In order to effectively build muscle, you need to engage in physical activity, eat food enriched with proteins and drink a protein shake for muscles.

Cocktail

No serious athlete can do without a protein shake. The name of the drink comes from the word "protein".

In England, it is listed as protein. A protein shake for muscle growth is considered a natural product.

It is made by processing milk, which is further processed into a powdery mass.

Protein is considered a biological supplement in sports nutrition. The best nutrient for muscle growth is protein. Professional athletes recommend eating six times a day in a fractional way, consuming a sufficient amount of protein.

Muscle building protein shakes contain approximately 30 grams of protein.

Its composition is as follows:

• Dairy products (300-400 ml),
• Protein powder (30-35 gr.).

Products are thoroughly mixed in a shaker.

At home

You can also make a protein shake for muscles at home. To achieve a good result, you need to know how to make a protein shake for muscles correctly.

This drink is a good helper in building muscle and burning subcutaneous fat. It is an assistant, and not the main product for athletes.

In other words, it is impossible to achieve the desired forms only thanks to a protein drink, you must first of all exercise regularly and sit on a protein diet.

The daily norm of cocktails is three servings. The principle of the sports drink is to produce growth hormones and insulin, which promotes muscle growth and fat burning.

The drink is consumed immediately after training. However, in order to lose extra pounds, you can drink it instead of breakfast or dinner. For effective muscle building, special hormones are needed, which are taken from a protein-carbohydrate drink.

Compound

A homemade protein shake for muscle growth is in no way inferior to a store-bought one in terms of its beneficial properties. The main thing is to prepare it correctly.

The main component of the drink should be:

• Squirrels,
• Carbohydrates,
• A little fibre.

If the main goal of drinking a cocktail is to lose weight, then it is better to refuse carbohydrates.

The substances that make up the miracle drink can be found in ordinary foods.

Proteins:

• chicken eggs,
• any nuts,
• cow's milk,
• Low fat cottage cheese
• natural yogurt,
• Protein powder.

Carbohydrates:

• Sweet fruits,
• Ice cream,
• Berries,
• Juices,
• Baby food (mashed potatoes).

Cellulose:

• cereals,
• Flour, cereals (oat, barley, soy, buckwheat)
• Oatmeal,
• Bran,
• Vegetables.

• Dairy products should be used with an average percentage of fat content, since a very low percentage affects the taste properties of the future cocktail, and a high percentage affects the harmfulness.

• You can add lecithin. It can help the body absorb nutrients more easily.

• Morning drinks can be sweetened with glucose, honey, but in the evening it is better to refuse additives.

• The optimum temperature of the drink is 37 degrees. A cold product is not able to speed up the metabolic process quickly enough.

• It is necessary to monitor the calorie content of the cocktail and the daily dose of consumption.

The easiest muscle protein shake recipe is made from eggs. For the preparation of egg cocktails, you can use both raw and boiled eggs. A blender is used to make a healthy sports drink. A stationary device is best suited.

Recipes

To make an egg protein shake for muscle growth at home, you will need the following ingredients:

• Kefir (1 glass)
• Egg (1 pc.),
• Sweeteners and additives (honey, nuts, fruits, etc.).

The egg is taken whole with the yolk. All components are mixed together and sprinkled with nuts on top (optional).

There are several basic protein shake recipes for muscle growth.

Banana cocktail

Perfect for those who love intense workouts. Banana is a treasure trove of energy.

Required:

• Banana (1 pc.),
• Milk (0.5 l.),
• Honey (3 tablespoons),
• Nuts (30-50 gr.),
• Cottage cheese (200 gr.).

Everything is mixed in a blender and drunk in two doses.

Curd cocktail

It is a very nutritious and simple drink.

Required:

• Milk (250 gr.),
• Cottage cheese (300 gr.),
• Berries (100 gr.).

You can also use a little cocoa as an additive. The ingredients are mixed in a blender for about two minutes. The drink must have a homogeneous mass.

Milkshake

A healthy and nutritious drink will especially appeal to milk souls.

Required:

• Yolk of one egg
• Freshly squeezed orange juice (150 gr.),
• Juice from half a lemon
• Sour-milk product (200 gr.),
• Olive oil (2 tablespoons),
• Additives (fruits, berries, etc.).

All components, except lemon juice, are mixed together. Lemon juice is poured in at the end of cooking. This drink is suitable for a snack between workouts.

Ice cream cocktail

A sweet and healthy protein shake with ice cream can achieve an effective result.

Required:

• Ice cream (0.5 cups),
• Powdered milk (3 tsp),
• Milk (300 ml),
• Egg (1 pc.)

The drink is prepared in a blender and consumed an hour before physical exertion.

Protein drinks prepared at home have a number of advantages:

• Contains nutrients and nutrients
• Serves excellent breakfast
• Has the property of reducing appetite,
• Contains components that are able to restore strength after active loads,
• Includes natural supplements that are easily absorbed by the body.
• They contain hormones necessary for building muscle and components for burning subcutaneous fat.

Thus, a protein shake is intended not only for sports, but also for the health of the body. After all, thanks to a sufficient amount of protein that enters the body, metabolism improves. In addition, the body is saturated with hemoglobin, oxygen and other vital elements.