Which protein is better if the goal is to build muscle?

Proteins have gained wide popularity with the advent of sports nutrition. It is the protein that is the fundamental element in the athlete's nutrition. It is a specialized product with a high protein content (70-95%), and protein is known to be the main element in building muscle mass. Once in the body, the protein is split into amino acids, which directly participate in the formation of muscle cells. Thus, muscle growth directly depends on the amount of protein consumed. But, there are so many different types of proteins. So which protein is the best?

An easily digestible ("fast") protein is Whey proteins. This protein can be taken at any time - before training and after, in the morning or in the afternoon. There is a pure protein - "isolate" and protein, which is added a lot of carbohydrates - "geyner".

Slow or whey protein is Casein proteins. Such protein should be taken at night or between meals in large time intervals, so whey protein, getting into the stomach "turns" into a "gel." This means that for its splitting and further digestion, much more time is required than the "fast" protein.

Is Gainer worth it?

The word "geyner" comes from the English verb to gain, which in translation means to gain or increase. Gainer is an easily digestible protein (milk or egg), in which fast carbohydrates such as sugar or fructose are added. In some cases, add creatine. The role of creatine is in the visual increase in muscle.

The functions of this product are to replenish muscle energy after training and to accelerate protein synthesis in muscle tissues. However, the gainer is not recommended for athletes who worked on relief or lose weight. Gainer increases not only muscle tissue, but also fat, as it is very nutritious.

Protein intake rates

For people who do not exercise, the protein intake rate is 1.5 g per kilogram of body weight per day, and for athletes this rate is more - 2-2.5 g per kilogram. For example, if a person is aimed at muscle growth and its weight is about 75 kg, then 150-200 g protein per day is needed.

100 grams of meat contains about 20-25 grams of protein and about 80 grams of protein a day is consumed by a person with food. Thus, it lacks 70-120 g, which must be replenished with protein mixtures.

Protein administration rules

Proteins are taken in the form of cocktails, which can be easily prepared by yourself. Typically, they include protein, milk or water and additional ingredients, such as fruit. With a blender, all these ingredients are whipped to a homogeneous mass. It's hard to say which protein is better, because they all have different purposes. If a person works on a relief, then it is necessary to take pure protein after training. If the mass, then the geyner. Pure protein should be taken in the morning, before training and throughout the day. Casein or slow protein should be taken at night. Since the human body at one time is able to assimilate 40 g of protein, so it is necessary to separate the intake of protein - 1 or 2 measuring spoons to take another 1 spoon during the day and during meals.

Protein selection criteria

Protein composition is the surest assistant in the choice and a way to find out which protein is better. Different protein mixtures contain 40 to 85% pure protein, and often a person buys regular sugar. Low price should not be the main criterion in the choice.

It is necessary to study the composition and method of application indicated on the label before deciding which protein is better. One serving of good quality protein, 30 g in size, contains 24 grams of protein.

Proteins for muscle growth due to high protein content are the basis of their growth. Without the use of proteins, it is difficult to achieve significant results in training. It is necessary to take the protein correctly. To know exactly which protein is best for you, you should consult your doctor.