Protein additives for athletes: which one to choose?

I. Understanding the role of protein in sports

Protein is not just a building block for muscles, it is a cornerstone of recovery, adaptation and, ultimately, the achievements of sports goals. Regardless of the sport, protein plays a key role in maintaining optimal physical shape and increasing performance.

A. Protein as a building material for muscles:

In training, especially power, muscle fibers are subjected to microscopic damage. Protein, split into amino acids, is the main material for the restoration and construction of these damaged fibers. This process, known as muscle protein synthesis (MPS), leads to an increase in muscle mass and strength. Without a sufficient amount of protein, restoration slows down, progress stops, and there is a risk of overeating.

B. Protein and recovery:

After intense training, the body is in a state of stress. Protein helps reduce the level of cortisol (stress hormone), accelerating the restoration and reducing the risk of muscle pain (DOMS). It also participates in the restoration of glycogen, the supply of energy in the muscles, which is especially important for athletes engaged in endurance.

C. Protein and hormonal regulation:

Protein affects the production of various hormones that regulate the appetite, metabolism and muscle growth. For example, it stimulates the production of an insulin-like growth factor 1 (IGF-1), which plays an important role in anabolic processes. Sufficient protein consumption helps to maintain the optimal hormonal balance necessary for effective training and recovery.

D. Protein and energy:

Although carbohydrates and fats are the main sources of energy, protein can also be used as fuel, especially during long and intense training, when glycogen reserves are exhausted. However, this is a less effective way to produce energy, and the body tries to use protein for other purposes.

E. Protein and saturation:

Protein has a more pronounced feeling of saturation than carbohydrates or fats. This can be useful for athletes who seek to control weight or reduce calorie intake, without experiencing a constant feeling of hunger.

II. How much protein does an athlete need?

Determining the optimal amount of protein for an athlete is a difficult task that depends on many factors, including the sport, intensity of training, body weight, gender, age and general diet.

A. Recommendations for protein consumption for different sports:

Strength sports (bodybuilding, powerlifting, heavy athletics): 1.6-2.2 grams of protein per kilogram of body weight per day. This is due to the need for maximum restoration and growth of muscle mass. During the periods of the active set of mass, consumption can be increased to 2.5 grams per kilogram of body weight.
Types of endurance (long -distance running, cycling, triathlon): 1.2-1.7 gram of protein per kilogram of body weight per day. Protein is necessary to restore muscles after prolonged loads and prevent their destruction.
Team sports (football, basketball, hockey): 1.4-1.8 grams of protein per kilogram of body weight per day. The combination of power and aerobic loads requires a sufficient amount of protein to restore and maintain muscle mass.
Martial arts (boxing, struggle, judo): 1.5-2.0 gram of protein per kilogram of body weight per day. Protein is important for recovery after intense training and maintaining muscle strength and endurance.

B. Factors affecting the need for protein:

Training intensity: The more intense the training, the more protein is required for recovery.
Body weight: The larger the body weight, the more protein is necessary to maintain muscle mass.
Floor: Men, as a rule, need more protein than women, due to greater muscle mass.
Age: Older people may need more protein to maintain muscle mass and prevent sarcopenia (age -related muscle loss).
General diet: If the diet contains few carbohydrates, the body can use protein as a source of energy, which increases the need for it.

C. Distribution of protein consumption during the day:

It is important not only the total amount of protein, but also its distribution during the day. The uniform distribution of protein (20-30 grams) in each meal (3-5 times a day) provides the constant flow of amino acids in the blood and maintains the optimal level of muscle protein synthesis. It is especially important to use protein after training to accelerate muscle restoration.

D. Exceeding the recommended dose of protein:

Although protein is important, excessive consumption can be harmful to health. The kidneys play an important role in protein metabolism, and excessive load on them can lead to kidney problems. In addition, an excess of protein can lead to an imbalance of nutrients, a deficiency of other important nutrients and weight gain.

III. Types of protein additives

A huge amount of protein additives is presented on the market, each of which has its own characteristics, advantages and disadvantages. The choice of a suitable additive depends on individual needs, goals and preferences.

A. Serum protein (Whey Protein):

Whey Protein concentrate (WPC): Contains 70-80% protein, a small amount of fat and carbohydrates (including lactose). It is the most affordable and popular type of serum protein. Suitable for most athletes, but can cause problems in people with lactose intolerance.
Western protein isolated (Whey Protein Isolaate – WPI): It contains more than 90% of protein, practically does not contain fats and carbohydrates, as well as lactose. It differs in a faster speed of assimilation and better tolerance. Suitable for people with intolerance to lactose and those who strive for the maximum purity of the product.
Western protein hydrolyzate (WPH): WPH): The process of hydrolysis passes, as a result of which proteins are split into smaller peptides and amino acids. It has the highest speed of assimilation and the least risk of allergic reactions. It is often used in sports nutrition for quick recovery after training. However, it has a higher cost and can have a bitter taste.

B. Casein Protein:

Micellar casein: The most slowly absorbed form of casein. It forms a clot in the stomach, which provides a prolonged flow of amino acids into the blood. Ideal for consumption before bedtime to prevent muscle destruction during sleep.
Calcium casein: The cheaper form of casein, which is absorbed faster than micellar casein.

C. Egg protein (Egg Protein):

It has a high biological value and a complete amino acid profile. It does not contain lactose and is well absorbed. It is a good alternative to serum and casein protein.

D. Soy Protein (Soy Protein):

It is a plant source of protein containing all the necessary amino acids. Suitable for vegetarians and vegan. It can have some estrogenic properties, which causes fears in some athletes, although studies show that the impact on the level of hormones is slight.

E. Rice Protein (Rice Protein):

Another plant source of protein, which is suitable for vegetarians and vegans. It does not contain gluten and lactose. It has a less complete amino acid profile than soy protein.

F. Gorokhovy Protein (Pea Protein):

A plant source of protein with a high content of arginine and lysine. Easily absorbed and does not cause allergic reactions.

G. Complex protein (Blended Protein):

Contains a mixture of various types of protein (for example, serum protein, casein and egg protein). Provides the rapid and slow flow of amino acids in the blood, which can be useful for general restoration and maintenance of muscle mass.

IV. How to choose a suitable protein supplement?

The choice of protein additive is an individual process that requires taking into account various factors.

A. Definition of goals:

A set of muscle mass: For a set of muscle mass, serum protein (especially isolates and hydrolyzate) and casein are best suited. Serum protein is used after training for rapid recovery, and casein before going to bed to prevent muscle destruction.
Losing weight: For weight loss, serum protein (especially isolates) and soy protein are best suited. They help maintain muscle mass during a diet and have a high saturative ability.
Recovery after training: For quick recovery after training, the hydrolyzate of serum protein is best suited, which is quickly absorbed and ensures the flow of amino acids into the blood.
General maintenance of health: For general maintenance of health, you can use any type of protein, depending on individual preferences and needs.

B. Accounting for individual characteristics:

Lactose intolerance: People with lactose intolerance should choose isolate serum protein, serum protein hydrolyzate, egg protein, soy protein, rice protein or pea protein.
Allergies: People with allergies to dairy products should avoid serum and casein protein. Egg protein, soy protein, rice protein or pea protein are suitable for them.
Vegetarianism and veganism: Vegetarians and vegans should choose soy protein, rice protein or pea protein.

C. The composition of the product:

The amount of protein per portion: Pay attention to the amount of protein per portion. Usually, one portion of protein powder contains 20-30 grams of protein.
Amino acid profile: Study the amino acid profile of the product. Make sure that it contains all the necessary amino acids, especially essential amino acids (EAA).
The content of fats and carbohydrates: Pay attention to the content of fats and carbohydrates. If you strive for weight loss, choose products with low fat and carbohydrates.
Additional ingredients: Pay attention to the presence of additional ingredients, such as vitamins, minerals, creatine, BCAA and enzymes. Some of these ingredients can be useful for athletes, but others can be useless or even harmful.
Artificial sweeteners and flavors: Many protein powders contain artificial sweeteners and flavors. If you prefer natural products, choose products without artificial additives.

D. Reputation manufacturer:

Choose products from famous and reliable manufacturers who have a good reputation in the sports nutrition market.
Pay attention to the availability of quality certificates such as GMP (good manufactoring practice) and NSF (National Sanitation Foundation).
Read the reviews of other consumers about the product.

E. Price:

The price of protein additives can vary significantly. Not always the most expensive product is the best. Compare the prices of various products and select the one that corresponds to your budget and needs.

F. trial period:

If you are not sure which product is suitable for you, try buying a small packaging or probe to evaluate the taste, tolerance and efficiency of the product.

V. How to use protein additives correctly?

Proper use of protein additives is the key to achieving maximum results.

A. Reception time:

After training: The use of protein after training (within 30-60 minutes) contributes to the rapid restoration of muscles and stimulates muscle protein synthesis. For this purpose, serum protein is best suited (especially isolated and hydrolyzate).
Before going to bed: The use of casein before bedtime prevents muscle destruction during sleep and provides prolonged intake of amino acids into the blood.
Between meals: The use of protein between meals helps to maintain a constant level of amino acids in the blood and prevents the feeling of hunger.
In the morning: The use of protein in the morning helps stop catabolism (muscle destruction) after night fasting.

B. Methods of preparation:

With water: The easiest and fastest way to prepare a protein cocktail. Mix protein powder with water (200-300 ml) in a shaker or blender.
With milk: Mix protein powder with milk (200-300 ml) in a shaker or blender. Milk will add to the protein of taste and nutritional value.
With other drinks: Mix protein powder with other drinks, such as juice, smoothie or yogurt.
In baking and dishes: Add protein powder to pastries, oatmeal, yogurt or other dishes.

C. Dosage:

Follow the recommended dosage indicated on the packaging of the product.
Do not exceed the recommended dose of protein per day.
Correct the dosage depending on your individual needs and goals.

D. A combination with other additives:

Protein additives can be combined with other sports additives such as creatine, BCAA, glutamine, vitamins and minerals.
Consult a doctor or sports nutritionist before taking several additives at the same time.

E. Hydration:

The use of a sufficient amount of water (2-3 liters per day) is necessary for the correct metabolism of protein and maintaining the health of the kidneys.

F. Side effects:

In rare cases, protein additives can cause side effects, such as bloating, gases, diarrhea or allergic reactions.
If you experience any side effects, stop taking the additive and consult your doctor.

VI. Protein from natural sources

Protein additives can be a useful addition to the athlete’s diet, but they should not replace natural sources of protein.

A. The advantages of obtaining protein from natural sources:

A wider range of nutrients: Natural sources of protein, such as meat, fish, eggs, dairy products, legumes and nuts, contain not only protein, but also other important nutrients, such as vitamins, minerals and antioxidants.
Best digestibility: Protein from natural sources is often absorbed better than protein from additives.
Lower cost: Natural sources of protein are usually cheaper than protein additives.
Diversity in the diet: Obtaining protein from natural sources provides diversity in the diet and prevents boredom in food.

B. The best natural sources of protein:

Meat: Beef, chicken, turkey, pork.
Fish: Salmon, tuna, cod, sardines.
Eggs: Chicken, quail.
Dairy products: Milk, yogurt, cottage cheese, cheese.
Legumes: Beans, peas, lentils, chickpeas.
Nuts and seeds: Almonds, walnuts, peanuts, chia seeds, flax seeds.
Tofu and pace: Products from soybeans.

C. An example of a balanced diet with a sufficient amount of protein:

Breakfast: Oatmeal with berries and nuts, eggs.
Dinner: Kurin fillet with a vegetable salad and a movie.
Dinner: Salmon with baked potatoes and broccoli.
Snacks: Yogurt, fruits, nuts.

D. How to track protein consumption:

Keep a power diary and write down all the products that you eat, and the amount of protein that they contain.
Use food tracking applications such as MyFitnessPal or Cronometer.
Consult a doctor or sports nutritionist in order to determine the optimal amount of protein for you and develop an individual nutrition plan.

VII. Myths and misconceptions about protein

There are many myths and misconceptions about protein who can mislead athletes and people who lead an active lifestyle.

A. Protein is harmful to the kidneys:

This myth is due to the fact that the kidneys play an important role in the metabolism of protein. However, studies show that the consumption of protein in the recommended quantities does not have harmful effects on the kidneys in healthy people. People with existing kidney diseases should consult a doctor before increasing protein intake.

B. Protein causes weight gain:

Protein itself does not cause weight gain. Weight increase occurs when you consume more calories than you burn. Protein can help you control the weight, as it has a high saturative ability and helps to maintain muscle mass.

C. The more protein, the better:

The consumption of excessive amount of protein does not bring additional benefits and may be harmful to health. The body cannot store protein, and the excess of protein will be converted into energy or fat. In addition, excess protein can create a load on the kidneys.

D. Protein additives are necessary for recruiting muscle mass:

Protein additives can be a useful addition to the diet, but they are not necessary for the recruitment of muscle mass. You can get a sufficient amount of protein from natural sources, such as meat, fish, eggs, dairy products, legumes and nuts.

E. All protein additives are the same:

There are many different types of protein additives on the market, each of which has its own characteristics, advantages and disadvantages. It is important to choose a protein supplement that corresponds to your individual needs and goals.

F. Plant protein is worse than an animal:

Plant protein can be a full -fledged source of protein containing all the necessary amino acids. Soy protein is one of the most full -fledged plant sources of protein. Combining various plant sources of protein can provide a complete amino acid profile.

VIII. Protein additives for different sports

The choice of protein supplement may depend on the sport that the athlete is engaged in.

A. Strength sports (bodybuilding, powerlifting, heavy athletics):

Serum protein (especially isolated and hydrolyzate): For quick recovery after training and stimulation of muscle protein synthesis.
Casein: To prevent muscle destruction during sleep.
Creatine: To increase strength and power.
BCAA: To reduce muscle pain and accelerate recovery.

B. Endurance sports (long -distance running, cycling, triathlon):

Wastein protein: To restore muscles after prolonged loads and prevent their destruction.
Casein: To maintain a constant level of amino acids in the blood during long training and competitions.
Carbohydrate-prothein mixtures: To restore glycogen reserves and provide the body with energy after training and competitions.

C. Team sports (football, basketball, hockey):

Wastein protein: To restore muscles after training and games.
Casein: To maintain a constant level of amino acids in the blood during the day.
Carbohydrate-prothein mixtures: To restore glycogen reserves and provide the body with energy after training and games.

D. Martial arts (boxing, struggle, judo):

Wastein protein: To restore muscles after intense training and maintaining muscle strength and endurance.
Casein: To prevent muscle destruction during sleep and maintain a constant level of amino acids in the blood.
Creatine: To increase strength and power.

IX. Protein additive safety

Protein additives are usually safe for most people, if used in recommended quantities.

A. Possible side effects:

Bloating of the abdomen and gases: They may occur due to the high content of lactose in some protein additives (especially in the concentrate of serum protein).
Diarrhea: It can occur due to the high sugar content or artificial sweeteners in some protein additives.
Allergic reactions: They can occur in people with allergies to dairy products, eggs, soils or other ingredients contained in protein additives.
Interaction with drugs: Protein additives can interact with some drugs. Consult a doctor if you take any medicine.

B. How to minimize risks:

Choose products from famous and reliable manufacturers.
Read the composition of the product and make sure that it does not contain ingredients that you have an allergy.
Start with a small dose and gradually increase it.
Use enough water.
Consult a doctor if you have any diseases or you take any medicine.

C. Protein additives for pregnant and lactating women:

Pregnant and lactating women should consult a doctor before using protein additives.

D. Protein additives for children and adolescents:

Children and adolescents are not recommended to use protein additives, except when it is recommended by a doctor.

X. New trends in the world of protein additives

The protein additive market is constantly developing, and new products and technologies appear.

A. Plant proteins of the new generation:

The use of new plant sources of protein, such as pumpkin protein, protein of sunflower seeds and protein Sachi Inch.
Improving the taste and texture of plant proteins.
Development of functional plant proteins with the addition of vitamins, minerals and antioxidants.

B. Personalized protein additives:

The use of data on genetics, metabolism and lifestyle to create personalized protein additives.
Development of applications for tracking power and calculating the individual need for protein.

C. Environmentally friendly protein additives:

The use of stable protein sources, such as insects and algae.
Development of environmentally friendly packages and production processes.

D. Protein additives with the addition of probiotics and prebiotics:

To improve digestion and maintain intestinal health.

E. Protein bars and appetizers with a high protein content:

A convenient and quick way to get an additional portion of protein during the day.

XI. Conclusion

The choice of protein additive is an individual process that requires the accounting of various factors, including your goals, individual characteristics, composition of the product, the reputation of the manufacturer and the price. Protein additives can be a useful addition to the athlete’s diet, but they should not replace natural sources of protein. It is important to use protein additives correctly and observe the recommended dosage. Always consult a doctor or sports nutritionist before making any changes to your diet or take any additives.