Overview of the best protein dietary supplements for athletes

Overview of the best protein dietary supplements for athletes

Content:

1. Introduction to protein and its significance for athletes:

   • The role of protein in the restoration and growth of muscles.
   • Protein as building material for tissues of the body.
   • The importance of protein to maintain immunity and hormonal balance.
   • The difference between protein and other macroelements (carbohydrates and fats).
   • Recommended protein consumption standards for athletes, depending on the sport and intensity of training.

2. Classification of protein additives:

   • Whey Protein (Whey Protein):
     • Wastein serum concentrate (WPC): production process, protein content, advantages and disadvantages.
     • Wasteen protein (WPI): production process, protein content, advantages and disadvantages (low lactose and fat content).
     • Hydrolysis of serum protein (WPH): production process (hydrolysis), assimilation rate, advantages and disadvantages (bitter taste, high cost).
     • Recommendations for the use of serum protein depending on the purpose of training (a set of mass, drying, maintenance of the form).
   • Casein:
     • Micellar casein: production process, slow assimilation, advantages and disadvantages (prolonged feeling of saturation).
     • Calcium casein: production process, assimilation features, advantages and disadvantages (less effective than micellar casein).
     • Recommendations for the use of casein (before bedtime, to prevent catabolism).
   • Soy protein:
     • The production process, protein content, advantages and disadvantages (suitable for vegetarians, contains phytoestrogens).
     • The effect of soy protein on hormonal background (myths and reality).
     • Recommendations for the use of soy protein.
   • Egg protein (Egg Protein):
     • Production process, protein content, advantages and disadvantages (high biological value, lack of lactose).
     • Recommendations for the use of egg protein.
   • Beef Protein (Beef Protein):
     • Production process (hydrolyzate of beef protein), protein content, advantages and disadvantages (high content of creatine and amino acids).
     • Recommendations for the use of beef protein.
   • Vegetable proteins (Vegan Protein Blends):
     • Donet protein: production process, protein content, advantages and disadvantages (high lysine content).
     • Rice protein: production process, protein content, advantages and disadvantages.
     • CHIA protein: production process, protein content, advantages and disadvantages.
     • Protein Kinoa: production process, protein content, advantages and disadvantages.
     • Recommendations for the use of plant proteins and combinations to ensure a full amino acid profile.
   • Protein mixtures (Protein Blends):
     • The composition of protein mixtures (combination of various types of protein).
     • The advantages and disadvantages of protein mixtures (a balanced amino acid profile, a different speed of assimilation).
     • Recommendations for the use of protein mixtures.

3. Criteria for choosing a protein additive:

   • Purpose of the protein: A set of muscle mass, weight loss, maintenance of the form.
   • Protein content in a portion: Determination of the optimal amount of protein depending on individual needs.
   • Amino acid profile: The importance of the presence of all essential amino acids (EAA) and BCAA (leicin, isolacin, valin).
   • Protein assimilation speed: The choice of protein depending on the reception time (after training, before bedtime).
   • The composition of the additives: The presence of additional ingredients (vitamins, minerals, creatine, enzymes).
   • The presence of lactose and other allergens: The choice of protein for people with lactose intolerance and other food allergies.
   • Taste and solubility: Important factors for comfortable use of protein.
   • Reputation manufacturer: The choice of protein from trusted and reliable manufacturers.
   • Price: The ratio of the price and quality of the protein additive.
   • Consumer reviews: Studying the reviews of other athletes about the protein supplement.
   • Certification: The presence of quality and safety certificates (for example, GMP, NSF).

4. Review of the best protein additives in the market (2024):

   • (Serum protein):

     • Optimum Nutrition Gold Standard 100% Whey:
       • Composition, amino acid profile, protein content in a portion.
       • Advantages: high quality, excellent taste, good solubility, proven manufacturer.
       • Disadvantages: may contain a small amount of lactose.
       • Consumer reviews.
       • Price.
     • Myprotein Impact Whey Protein:
       • Composition, amino acid profile, protein content in a portion.
       • Advantages: affordable price, wide selection of tastes.
       • Disadvantages: quality can vary depending on the batch, may contain additives.
       • Consumer reviews.
       • Price.
     • Dymatize ISO100:
       • Composition, amino acid profile, protein content in a portion (isolate).
       • Advantages: a very low content of lactose and carbohydrates is quickly absorbed.
       • Disadvantages: high price, limited choice of tastes.
       • Consumer reviews.
       • Price.
     • BSN Syntha-6:
       • Composition, amino acid profile, protein content in a portion (protein mixture).
       • Advantages: Great taste, contains various types of protein, contributes to prolonged saturation.
       • Disadvantages: Higher carbohydrates and fats compared to insulating.
       • Consumer reviews.
       • Price.
     • MuscleTech Nitro-Tech Performance Series:
       • Composition, amino acid profile, protein content in a portion (serum protein with creatin).
       • Advantages: Creatin contains for increasing strength and endurance.
       • Disadvantages: can cause water retention.
       • Consumer reviews.
       • Price.
     • NOW Foods Whey Protein Isolate:
       • Composition, amino acid profile, protein content in a portion (isolate).
       • Advantages: high quality, lack of artificial sweeteners and flavors.
       • Disadvantages: neutral taste.
       • Consumer reviews.
       • Price.

   • (Casein):

     • Optimum Nutrition Gold Standard 100% Casein:
       • Composition, amino acid profile, protein content in a portion (micellar casein).
       • Advantages: slow assimilation, prevents catabolism, excellent taste.
       • Disadvantages: It can cause a sense of severity in the stomach.
       • Consumer reviews.
       • Price.
     • MusclePharm Combat 100% Casein:
       • Composition, amino acid profile, protein content in a portion (micellar casein).
       • Advantages: high quality, good solubility.
       • Disadvantages: limited choice of tastes.
       • Consumer reviews.
       • Price.

   • (Plant protein):

     • Vega Sport Protein:
       • Composition (peas, brown rice, chia seeds), amino acid profile, protein content in a portion.
       • Advantages: Suitable for vegans, contains BCAA, without gluten and soy.
       • Disadvantages: specific taste.
       • Consumer reviews.
       • Price.
     • Garden of Life Sport Organic Plant-Based Protein:
       • Composition (peas, sprouted beans, cranberries, cherries), amino acid profile, protein content in a portion.
       • Advantages: organic composition, contains probiotics and enzymes.
       • Disadvantages: High price.
       • Consumer reviews.
       • Price.
     • Nutrabolt C4 Plant-Based Performance Protein:
       • Composition (peas, brown rice), amino acid profile, protein content in a portion.
       • Advantages: from a well -known brand of sports nutrition, a pleasant taste.
       • Disadvantages: may contain artificial sweeteners.
       • Consumer reviews.
       • Price.

   • (Egg protein):

     • PaleoPro Protein Powder:
       • Composition (egg protein), amino acid profile, protein content in a portion.
       • Advantages: suitable for people with allergies to lactose and dairy products, high quality.
       • Disadvantages: High price, it may be difficult to find.
       • Consumer reviews.
       • Price.

   • (Beef protein):

     • Carnivor Beef Protein Isolate:
       • Composition (hydrolyzate of beef protein), amino acid profile, protein content in a portion.
       • Advantages: does not contain fats and cholesterol, a high content of creatine.
       • Disadvantages: specific taste.
       • Consumer reviews.
       • Price.

   • Explanations to each product:

     • A detailed description of the composition, amino acid profile, protein content, advantages and disadvantages.
     • Recommendations for use for various purposes (a set of mass, drying, maintenance of the form).
     • Consumer reviews indicating the positive and negative aspects of the product.
     • Information about the manufacturer and his reputation.
     • Business recommendations (where to buy, what to pay attention to).
     • Comparison of various products among themselves according to the main characteristics (price, quality, taste, composition).

5. How to take protein additives correctly:

   • Protein reception time:
     • After training: to restore muscles and stimulate protein synthesis.
     • Before going to bed: to prevent catabolism during sleep (casein).
     • Between meals: to maintain the level of amino acids in the blood.
     • In the morning: to make up for protein reserves after night fasting.
   • Protein dosage:
     • Determination of the optimal dose of protein depending on weight, level of activity and training goals.
     • Recommendations for calculating the daily protein norm.
   • Ways to prepare protein cocktails:
     • With water, milk, juice, yogurt.
     • Adding fruits, berries, nuts, seeds, oatmeal.
     • Protein cocktail recipes for various purposes.
   • Protein in food:
     • A list of products rich in protein (meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds).
     • The combination of protein additives with food to provide a full diet.

6. Possible side effects and contraindications:

   • Digestive problems: Bloating of the abdomen, gases, diarrhea (especially with lactose intolerance).
   • Allergic reactions: on certain components of the protein additive.
   • The load on the kidneys: With excessive protein consumption (especially in the presence of kidney diseases).
   • Interaction with drugs: It is necessary to consult a doctor.
   • Contraindications: Diseases of the kidneys, liver, pregnancy, breastfeeding.
   • Myths about the dangers of protein: Influence on potency, hormonal background, bones.
   • Recommendations for the prevention of side effects: The choice of high -quality protein, compliance with the dosage, the use of a sufficient amount of water, a consultation with a doctor.

7. How to distinguish high -quality protein from a fake:

   • The appearance of the packaging: The integrity of the packaging, the presence of holograms and protective signs.
   • Product composition: compliance with the declared composition, the absence of extraneous ingredients.
   • Solubility: Good solubility of protein in water or milk.
   • Taste and smell: Lack of extraneous flavors and smells.
   • Price: Too low price may indicate a fake.
   • Place of purchase: Buying protein in trusted stores and from reliable suppliers.
   • Quality certificates: The presence of quality and safety certificates (for example, GMP, NSF).
   • Protein testing: Conducting laboratory tests to determine the quality and composition of protein.

8. Protein for various sports:

   • Bodybuilding: The importance of protein for muscle growth and recovery after training. Recommendations for the choice of protein (serum protein, casein).
   • Powerlifting: Protein for increasing strength and endurance. Recommendations for the choice of protein (whey protein, creatine).
   • Athletics: Protein for recovery after intense training and maintaining muscle mass. Recommendations for the choice of protein (serum protein, protein mixtures).
   • Cyclic sports (running, swimming, cycling): Protein to restore glycogen and prevent catabolism. Recommendations for the choice of protein (serum protein, casein).
   • Game sports (football, basketball, hockey): Protein for maintaining muscle mass and energy. Recommendations for the choice of protein (serum protein, protein mixtures).
   • Martial arts (boxing, struggle, MMA): Protein for recovery after training and maintaining the weight category. Recommendations for the choice of protein (serum protein, casein).
   • Crossfit: Protein for recovery after high -intensity training. Recommendations for the choice of protein (serum protein, protein mixtures).

9. Protein for women sportsmen:

   • Features of protein consumption by women: Less muscle mass, hormonal differences.
   • Recommendations for the choice of protein for women: serum protein, plant proteins.
   • Advantages of protein for women sportsmen: Maintaining muscle mass, weight loss, improving the condition of the skin and hair.
   • Myths about protein for women: Increase in muscle mass, masculinization.

10. Alternative sources of protein (in addition to additives):

    • Meat (beef, pork, lamb): Protein content, advantages and disadvantages.
    • Bird (chicken, turkey, duck): Protein content, advantages and disadvantages.
    • Fish and seafood (salmon, tuna, shrimp): Protein content, advantages and disadvantages.
    • Eggs: The protein content, advantages and disadvantages (high biological value).
    • Dairy products (cottage cheese, yogurt, milk, cheese): Protein content, advantages and disadvantages.
    • Legumes (beans, peas, lentils, chickpeas): The protein content, advantages and disadvantages (suitable for vegetarians).
    • Nuts and seeds (almonds, walnuts, chia seeds, flax seeds): Protein content, advantages and disadvantages.
    • Tofu and pace: The protein content, advantages and disadvantages (suitable for vegetarians).
    • Recommendations for the inclusion of these products in the diet to ensure a sufficient amount of protein.

11. New trends in the production of protein additives:

    • Protein from insects: Prospects for use, advantages and disadvantages.
    • Personalized protein additives: Development of protein additives taking into account individual needs.
    • Protein with the addition of prebiotics and probiotics: To improve digestion and assimilation of protein.
    • Sustainable production of protein: Environmentally friendly and ethical production methods.

12. Final advice on choosing and using protein additives:

    • Determination of individual protein needs.
    • The choice of protein additive in accordance with the goals of training and the characteristics of the body.
    • Compliance with the dosage and time of administration of protein.
    • The combination of protein additives with proper nutrition and training.
    • Consultation with a doctor or nutritionist before taking protein additives.
    • Monitoring of results and adjusting the nutrition and training plan if necessary.
    • Remember that protein additives are just an addition to a healthy lifestyle.

13. List of used literature and sources.

14. Glossary of the terms.