Protein for athletes: which is better

Protein for athletes: which is better? Detailed analysis of types, advantages and optimal choice

Chapter 1: The role of protein in sports and performance

Protein, or protein, is a macronutrician playing a fundamental role in the human body, especially for athletes. It serves as a building material for fabrics, participates in the synthesis of enzymes and hormones, and also supports the immune system. For athletes involved in strength training, fuging, swimming or any other sport, protein becomes a key factor that determines progress, restoration and overall performance.

1.1. Muscle protein synthesis (MPS) and hypertrophy

The main reason why athletes pay increased attention to protein is its ability to stimulate the synthesis of muscle protein (MPS). MPS is a process during which the body builds and restores muscle fibers. During training, the muscles are subjected to microtrauma. Protein, coming with food or sports additives, provides the necessary amino acids to restore these damage and stimulate muscle growth (hypertrophy).

Insufficient protein consumption can lead to a slowdown in recovery, a decrease in muscle mass and an increase in the risk of injuries. The optimal protein consumption, on the contrary, promotes accelerated restoration, increase strength and power, as well as increased endurance.

1.2. Protein and energy: glyonogenesis and fuel sources

Although protein is not the main source of energy, it can be used by the body as fuel in conditions of carbohydrate deficiency or long -term, intense training. The process by which protein is converted into glucose is called glyoneogenesis.

However, the use of protein as fuel is not optimal, as this distracts it from the main function — the restoration and growth of muscles. Therefore, athletes are recommended to consume a sufficient amount of carbohydrates to maintain energy needs and preserve protein for recovery.

1.3. Protein and recovery: decrease in muscle pain (DOMS)

Lose-up muscle pain (DOMS) is a feeling of pain and discomfort in the muscles, which usually occurs 24-72 hours after intensive training. Protein plays an important role in reducing DOMS and accelerating recovery after training.

Amino acids contained in protein help restore damaged muscle fibers, reduce inflammation and accelerate the healing process. Protein consumption after training is especially important for minimizing DOMS and preparing muscles for the next training session.

1.4. Protein and weight control: satiety and metabolism

Protein has a higher degree of satiety compared to carbohydrates and fats. This means that it helps to feel fed longer, which can be useful for controlling appetite and reducing calorie intake.

In addition, digestion of protein requires more energy than digestion of carbohydrates or fats, which leads to a slight increase in metabolism. However, this effect is insignificant and is not the main factor that determines the loss of weight.

1.5. Individual needs for protein: factors affecting consumption

The need for protein varies depending on several factors, including:

• Sport: Strength sports, such as bodybuilding and powerlifting, require more protein than types of endurance, such as long -range running.
• Training intensity: The more intense training, the more protein is required to restore and growth of muscles.
• Training goals: The increase in muscle mass requires more protein than maintaining the existing muscle mass.
• Body weight: The need for protein is usually calculated in grams per kilogram of body weight.
• Age: Older people may need more protein to maintain muscle mass and prevent sarcopenia (age -related loss of muscle mass).
• Health status: Some diseases may affect the need for protein.

Chapter 2: Types of protein: Classification and features

There are many different types of protein on the sports nutrition market, each of which has its own unique characteristics and advantages. Understanding the differences between these types of protein will help athletes make a conscious choice corresponding to their needs and goals.

2.1. Whey Protein: Golden Standard

Serum protein is considered a “gold standard” of sports nutrition due to its high biological value, rapid assimilation and a rich amino acid profile. It is a by -product of cheese production and contains all nine essential amino acids (EAA), which the body cannot synthesize independently.

There are several forms of serum protein:

• Wastein serum concentrate (WPC): Contains from 30% to 80% protein, as well as a small amount of lactose and fats. It is the most affordable in price and is suitable for most athletes.
• Wastein protein isolate (WPI): Contains more than 90% of protein and the minimum amount of lactose and fats. It is suitable for people with intolerance to lactose or those who want to get the most pure source of protein.
• Hydrolysis of serum protein (WPH): It is previously split into smaller peptides, which provides even faster assimilation. It is suitable for people with digestive problems or those who need fast restoration after training.

Advantages of serum protein:

• The rapid assimilation and flow of amino acids in the muscles.
• High biological value and full -fledged amino acid profile.
• Stimulation of muscle protein synthesis (MPS).
• Improving recovery after training.
• Available price (for concentrate).

2.2. Casein (Casein): Slow assimilation and antikatabolic effect

Casein is the main protein contained in milk. It differs from serum protein with a slower assimilation, which ensures a prolonged intake of amino acids into the muscles. Thanks to this, casein has an anti -atabolic effect, that is, it prevents the destruction of muscle tissue.

There are several forms of casein:

• Micellar casein: The most common form of casein, which retains its natural structure. It is slowly absorbed and provides long -term receipt of amino acids.
• Calcium casein: It is processed by alkali, which can reduce its biological value.

Casein advantages:

• Slow assimilation and prolonged receipt of amino acids.
• Antikatabolic effect (prevention of muscle destruction).
• Suitable for consumption before bedtime.
• Improving a feeling of satiety.

2.3. Soy protein (soy protein): plant alternative

Soy protein is a plant protein obtained from soybeans. It is a full -fledged protein, as it contains all nine essential amino acids. Soy protein is often used by vegetarians and vegans as an alternative to animal proteins.

Advantages of soy protein:

• Plant source of protein.
• A full -fledged amino acid profile.
• Contains isoflavones with antioxidant properties.
• Reduction of cholesterol levels.

Disadvantages of soy protein:

• It can cause allergic reactions in some people.
• Contains phytoestrogens that can influence hormonal balance (although research on this score is contradictory).
• It is absorbed somewhat slower than whey protein.

2.4. Egg Protein (EGG Protein): High biological value and tolerance

Egg protein is a protein obtained from egg protein. It has high biological value and is well absorbed by the body. Egg protein is an excellent source of protein for people with allergies to dairy products or soybeans.

The advantages of egg protein:

• High biological value and full -fledged amino acid profile.
• Good tolerance.
• It does not contain lactose and soybeans.

Egg protein deficiencies:

• Higher price compared to serum protein.
• It may have a specific taste and smell.

2.5. Beef Protein (Beef Protein): Source of creatine and collagen

Beef protein is a protein obtained from beef. It is a source of creatine and collagen, which are useful for muscles and joints.

Advantages of beef protein:

• Source of creatine and collagen.
• Suitable for people with allergies to dairy products and soybeans.

Disadvantages of beef protein:

• It may have a specific taste and smell.
• It is not always full -fledged protein (depending on the processing method).
• Higher price compared to serum protein.

2.6. Mixed protein: universal solution

Mixed protein is a mixture of various types of protein, such as serum protein, casein, soy protein and egg protein. It provides both quick and slow assimilation of amino acids, which makes it a universal solution for various purposes.

Advantages of mixed protein:

• Provides both quick and slow assimilation of amino acids.
• A universal solution for various purposes.
• May contain additional ingredients, such as vitamins and minerals.

Disadvantages of mixed protein:

• It is difficult to assess the quality of individual components.
• May contain ingredients that are not suitable for some people.

2.7. Plant protein mixtures: combination for a full -fledged profile

Plant protein mixtures are combinations of various plant sources of protein, such as rice protein, peas, hemp and pumpkin seeds. The combination of various sources allows you to get a full -fledged amino acid profile, since individual plant proteins can be scarce for some amino acids.

Advantages of plant protein mixtures:

• Plant source of protein.
• A full -fledged amino acid profile (with the right combination of sources).
• Suitable for vegetarians and vegan.

Disadvantages of plant protein mixtures:

• They can have a specific taste and smell.
• It is not always easy to find a product with an optimal ratio of sources.

Chapter 3: How to choose the best protein for your purposes

The choice of the best protein depends on your individual needs, goals and preferences. Consider the following factors when making a decision:

3.1. Training goals:

• Muscle mass extension: Serum protein (especially isolates or hydrolyzate) is an excellent choice for stimulating MPS and quick recovery after training. Casein can be consumed before bedtime to prevent muscle destruction.
• Losing weight: Serum protein can help control the appetite and maintain muscle mass during the diet. Casein can also be useful for a feeling of satiety.
• Endurance: Serum protein can help restore damaged muscle fibers after prolonged training.
• Maintaining muscle mass: Mixed protein can be a good option for maintaining the existing muscle mass.

3.2. Dietary restrictions:

• Lactose intolerance: The isolation of serum protein or plant proteins (soy, rice, pea) are good options.
• Allergy to dairy products: Egg protein, beef protein or plant proteins are good options.
• Vegetarianism/Veganism: Soy protein and plant protein mixtures are excellent options.

3.3. Reception time:

• After training: Serum protein (especially hydrolyzate) is the best choice for quick recovery.
• Before going to bed: Casein provides prolonged intake of amino acids and prevents muscle destruction during sleep.
• During the day: Mixed protein can be a good option for maintaining the level of amino acids in the blood.

3.4. Budget:

• The concentrate of serum protein is the most affordable option.
• The isolation and hydrolyzate of serum protein, egg protein and beef protein are usually more expensive.

3.5. Taste and solubility:

• The taste and solubility of protein vary depending on the brand and type.
• Try different tastes and brands to find the one you like.

3.6. Product quality and brand reputation:

• Choose proteins from famous and reliable brands.
• Look for products that have undergone independent quality testing and cleanliness.
• Read the reviews of other consumers.

Chapter 4: Recommendations for the dosage and use of protein

The optimal dosage of protein depends on your individual needs and goals. General recommendations for athletes:

• For increasing muscle mass: 1.6-2.2 grams of protein per kilogram of body weight per day.
• To maintain muscle mass: 1.2-1.7 gram of protein per kilogram of body weight per day.
• For weight loss: 1.5-2.2 grams of protein per kilogram of body weight per day.

Divide the daily dose of protein into several doses during the day. The optimal time for taking protein is after training and before bedtime.

4.1. Ways to use protein:

• Protein cocktails: Mix protein powder with water, milk or juice.
• Protein bars: Convenient snack containing protein.
• Protein porridge: Add protein powder to porridge.
• Protein additives to food: Add protein powder to yogurt, smoothie or other dishes.

4.2. The risks and side effects of excessive protein use:

Excessive use of protein can lead to some side effects, such as:

• Problems with digestion (bloating, constipation, diarrhea).
• Dehydration.
• The load on the kidneys (especially in the presence of kidney diseases).
• Weight gain (with excessive calories).

Follow the recommended protein dosages and provide sufficient water consumption.

Chapter 5: Protein in the context of the athlete’s overall food

Protein is an important component of the athlete’s nutrition, but it should not replace other macronutrients and micronutrients. A balanced diet, including carbohydrates, fats, vitamins, minerals and antioxidants, is necessary for optimal performance, restoration and health.

5.1. Carbohydrates: the main energy source

Carbohydrates are the main source of energy for athletes, especially during intense training. Choose complex carbohydrates, such as whole grain products, vegetables and fruits, to ensure prolonged energy.

5.2. Fat: important for hormonal balance and health

Fats are necessary for hormonal balance, cell health and the assimilation of fat -soluble vitamins. Choose useful fats such as unsaturated fats contained in avocados, nuts, seeds and olive oil.

5.3. Vitamins and minerals: health support and performance

Vitamins and minerals play an important role in various physiological processes, including energy metabolism, immune function and muscle restoration. Provide sufficient consumption of vitamins and minerals using a variety of diet, including vegetables, fruits, whole grain products and low -fat sources of protein.

5.4. Water: important for hydration and performance

Water is necessary for hydration, thermoregulation and transportation of nutrients. Drink enough water during the day, especially during and after training.

Chapter 6: Alternative sources of protein: natural products

Although protein powders are a convenient and effective way to increase protein consumption, it is also important to receive protein from natural products.

6.1. Animal sources of protein:

• Low -fat meat (chicken, turkey, beef, pork).
• Fish (salmon, tuna, cod).
• Eggs.
• Dairy products (milk, yogurt, cottage cheese).

6.2. Plant sources of protein:

• Legumes (beans, lentils, chickpeas).
• Tofu and pace.
• Nuts and seeds (almonds, walnuts, chia seeds, flax seeds).
• Quinoa.
• Vegetables (broccoli, spinach).

Include a variety of protein sources in your diet to ensure the receipt of all the necessary amino acids and nutrients.

Chapter 7: new trends and research in the field of protein nutrition for athletes

Studies in the field of protein nutrition are constantly developing, and new trends and development appear.

7.1. Individual approach to protein consumption:

More and more studies are emphasized by the importance of an individual approach to protein consumption, taking into account genetic characteristics, body composition, metabolism and other factors.

7.2. Protein and intestinal microbia:

Studies show that protein can affect the composition and function of the intestinal microbioma, which can affect the athlete’s health and productivity.

7.3. Alternative sources of protein (insects, algae):

New alternative sources of protein, such as insects and algae, which can become stable and environmentally friendly options in the future are studied.

7.4. Optimization of protein reception time:

Studies continue to study the optimal time for taking protein to maximize the synthesis of muscle protein and improve recovery.

7.5. Protein and cognitive functions:

Some studies show that protein can have a positive effect on cognitive functions, such as memory and attention.

Be aware of recent studies in the field of protein nutrition to make reasonable decisions and optimize your sports performance.