Is it possible for a thin man to gain weight from protein, in particular from whey, and how to choose the best one for a guy to gain weight?

One fine day, while changing clothes after training, you heard huge guys talking about some proteins. Your inner voice screams: “Chemists!” .
But you’ve been going to the gym for a month now, and you’re still thin. And then you give in to temptation. And the first thing you do, when you get home, is Google whether you can gain weight from protein (although you should have looked up buckwheat!) and come across this article. Guy, you are in good hands , make yourself comfortable, now you will learn information that is beyond the control of the mind of an ordinary person.

Protein: description and properties

What role does it play in gaining muscle mass?

During intense physical activity, protein levels should be significantly higher than usual. Protein is intended for muscle growth in conjunction with constant exercise.

Protein supplements are mixed with any liquid: milk, water, juice. It turns out to be a kind of protein shake. It plays an important role in the body’s creation of amino acids and increasing body weight.

During the digestion of food, protein is broken down by protease. The rate of its conversion into amino acids depends on how quickly it is absorbed. They restore the athlete’s muscle tissue, and also thanks to this, the natural process of muscle growth occurs.

When consuming protein, the feeling of satiety remains for a longer period of time, and muscles increase. Thus, protein promotes weight gain better than other products.

Composition and beneficial properties

Protein is a supplement that athletes use both during training and at home. Many people believe that weight gain protein is only for guys and men. But this is an absolute myth.

The benefits of such nutrition for muscle growth are:

in the restoration of muscles, as well as in reducing the risk of their destruction due to the considerable protein content;
in getting the necessary nutrients without extra calories, and this is important when getting rid of extra pounds;
in the wealth of amino acids and minerals that contribute to the full functioning of the body.

Typically, women ignore sports nutrition, explaining that protein will make them masculine and will also increase their weight. But here it is worth noting that protein has absolutely no effect on hormonal levels. That is, such a sports supplement will not turn a girl into a jock. Moreover, this product can be used for both strength and cardio training.

Protein consumption is contraindicated only for those who are just starting to play sports. In the first months, sports supplements are not recommended. Especially for teenagers, since their muscles are already growing rapidly.

To make sure that protein is not a chemical substance and has nothing to do with anabolic steroids, you need to consider its composition.

One serving of protein supplement includes:

20-30 g protein;
2-4 g carbohydrates;
1-2 g fat.

In addition, protein contains vitamins, sodium, calcium and amino acids. Thanks to these ingredients, the protein mixture can safely be considered a useful supplement that promotes recovery after an effective workout of muscles, joints and ligaments.

Contraindications for use

The protein that many sports supplements contain is completely natural and completely safe for people. Foods that contain high levels of protein are an integral part of the menu of athletes and bodybuilders. With regular and intense exercise, the body does not need fats and carbohydrates as much as it does protein.

It is extremely rare to encounter individual protein intolerance. In this case, consuming protein to quickly gain weight can lead to allergic reactions.

If the body is not endowed with the required amount of enzymes that are responsible for the breakdown of protein, then after consuming a protein supplement there is a risk of getting food poisoning.

Sports enthusiasts need to reduce the dose of protein in their food and take the necessary enzymes if they have:

abdominal pain;
flatulence;
allergic reaction;
diarrhea.

A protein shake for weight gain has a number of contraindications to its use. Therefore, before you start taking the supplement, you must undergo a course of examination.

Contraindications for use:

renal failure;
genetic predisposition to kidney disease;
kidney disease, even in the absence of any symptoms.

Possible allergic reaction

Typically, athletes' supplements do not cause any health problems. But what to do if allergy symptoms appear? How to understand which particular product included in the protein provokes such a reaction.

First, you should consult a doctor and temporarily stop drinking the protein shake.

The choice of the appropriate protein largely depends on the athlete's health and goals. The possibility of allergies to any food additives should also be taken into account.

So, what should you pay attention to when choosing a protein?

Presence of an allergic reaction.
Examine the quality of the ingredients in your protein serving. Many cocktails include artificial additives, chemicals and fillers. Products that are part of detergents were found in some additives. Therefore, you should approach the choice of supplements carefully so as not to harm your own health.

Protein Herbalife Nutrition

Especially for athletes and those who watch their diet, the company provides a wide range of suitable supplements.

Herbalife 24 Revitalizing Cocktail.

This is a high protein product that promotes accelerated muscle recovery after intense physical activity. Enriched with iron, which saturates the blood with oxygen.

Protein mixture "Formula 3".

A product without pronounced taste and odor, which can be used as an additional source of protein. Suitable for vegetarians.

Protein mixture "Formula 1".

More than a dozen different flavors will help you choose the perfect product. Successfully replaces a full meal and promotes weight loss. The mixture is enriched with 23 essential vitamins and minerals that help strengthen the body.

Protein intake per day

The question of whether athletes need to consume protein to grow muscles has always been a hotly debated topic. Previously, it was believed that you need to consume as much protein as will not exceed the daily norm.

If an athlete’s menu does not contain the required amount of protein, then a negative nitrogen balance forms in his body. And this can lead to increased dissimilation and long recovery after exercise.

For people who perform a standard exercise program, the protein norm is 0.8-1.0 g/kg/day.

For athletes with moderate physical activity, a suitable dose of protein is 1-1.5 g/kg/day. And with a high volume of physical exercise – 1.5-2.0 g/kg/day.

This protein requirement is equal to 3-11 servings of chicken or fish per day for a sports fan weighing 50-150 kg.

The best sources of good low-fat protein are: chicken breast, fish meat, egg whites and cottage cheese (casein and whey protein).

Using protein powder to increase muscle mass is very common among athletes. Because this optimizes the nitrogen balance in the human body.

How much protein is needed for optimal muscle growth?

Research has been conducted to determine the optimal dose of protein supplements to take during the day.

Slow protein taken during fasting

Canadian scientists conducted tests on a group of young people who performed intense exercise while taking an egg protein supplement.

As a result of the experiment, it was revealed that maximum assimilation occurs with the consumption of 20 grams of protein.

Similar studies were carried out by British scientists. Only they used a milk-based product. The results turned out to be almost identical.

Thus, maximum stimulation of muscle fiber formation is achieved with 20 grams of protein in the body.

Rules for using protein to gain muscle mass

Muscle protein is used in the form of a mixture of powder with any liquid. In this case, the ratio of mixture to liquid is not particularly important.

When calculating the amount of a serving of the supplement, take into account your weight and daily protein intake (2-2.5 g/kg of weight).

In order to take protein to gain muscle mass correctly, you need to know that:

The mixture does not have a 100% protein composition. This should be remembered when calculating portions.
You should not consume more than 30 g of protein at one time, because the body will not be able to absorb it.

You can take a protein supplement 2-4 times a day. The dose depends on the availability of training on a particular day. The best time to consume protein is:

Time after waking up. During this period, it is important for the body to receive the required amount of proteins so that no complications arise.
Before physical activity. The right amount of protein before playing sports will give the body the substances and energy it needs to function properly.
After physical activity. At this time, protein restores the body after sports and serves to increase muscle mass.
Between meals. An analogue of protein will be 1 - 2 additional meals. It can also be used when you urgently need to get protein, but there is absolutely no time for a snack.

To speed up the process of muscle growth, you need to consume a protein shake with amino acids or creatine.

How much protein should you take per day?

The need for protein depends on the number of workouts, their intensity, as well as gender, age, weight and other individual characteristics of the body.

On average, a person who is not involved in sports needs about 1 g of protein per 1 kg of weight. Athletes who train regularly need 2-3 g of protein per 1 kg. Beginners are recommended to start with a standard amount of protein - 1 g/kg and gradually increase it.

If natural food meets the necessary requirements, it is not necessary to include sports supplements in the diet. Otherwise, muscles will grow faster if you use dietary supplements or adjust the menu.

For example, an athlete weighs 78 kg, which means the daily requirement for protein is 220 g. With nutrition, only 150 g of protein enters the body, which is significantly less than the norm.

To understand how much protein supplement to include in the diet, protein deficiency is calculated. To do this, subtract 150 g from 220 g, the deficiency is 70 g. One serving of protein contains about 25 g of protein, which means that dietary supplements are taken three times a day.

You can calculate such a scheme yourself, based on your own weight. The duration of the course depends on the initial data and desired results.

Avoid fillers and protein concentrates

If coconut flour or psyllium is used as a filler, it means that manufacturers have decided to save on the amount of protein. Also, do not forget about powdered milk in the supplement. It is quite often used as an inexpensive filler, which causes complications with the digestion of food.

To avoid health problems and feel results, choose natural protein supplements. Athletes must have confidence in consuming quality protein.

Be careful with sugars and sweeteners. If your goal is to increase muscle mass and get rid of extra pounds, then sugar should not be part of the protein. Whey protein contains little sugar. Some sugar substitutes should be completely excluded from your diet.
Keep your athletic goals in mind. The amount of protein consumed should correspond to them.
Cheap supplements can be detrimental to your health. They include less protein. Of course, the most expensive protein will be the highest quality. The best option is to study as much information as possible about any protein and choose the appropriate one.

How to take protein for weight loss for girls

For girls, it is very important to individually select the dosage, time of protein intake and suitable strength loads. It is best to do this together with an experienced trainer. But first, make sure that you do not have any contraindications to taking protein (kidney disease, individual protein intolerance).

Otherwise, girls need to follow the following rules to lose weight with protein :

The dosage of the daily protein intake is calculated depending on the weight and amount of protein obtained from foods.
The daily dose is divided into 2-3 doses, so that no more than 30-40 grams of protein enters the body at a time.
Protein is a supplement after all, so don't skip your main meals.
Strength training is an important component of protein performance. You should drink a protein shake either before or after your workout. You can also split one serving in half and drink it before and after.
When taking protein, do not forget about water balance. Drink plenty of water to prevent fluid retention in your body.

Do girls need protein?

Many representatives of the fair sex often associate protein with a chemical mixture in a jar with a picture of a pumped-up young man on it. In this regard, the question arises: do girls need protein at all? Yes I need it!

Protein doesn't just help with muscle growth. It consists of amino acids necessary for the body, which are responsible for:

increase and restoration of all tissues;
digestion;
hormonal background;
human immune system.

Thus, protein is as important for women's health as it is for men's.

Let's figure out how to choose the right protein supplement.

The best option is to eat enough protein in the form of normal food. But if this is not enough, then you can safely use supplements.

Quality proteins are considered:

chicken or rabbit meat;
fish;
mushrooms;
eggs;
dairy products.

In order to stock up on the daily requirement of protein, you need to eat 5-6 times a day.

It doesn't matter in what form you take your protein, but getting it from food is still the best option. Then a supplement in the form of protein powder.

How to drink?

Here's the most interesting part.

Few people know, but for the most effective muscle growth from proteins, you need to rub it into the abs and inject it into the biceps . Then it will get into the blood faster and make your muscles grow.

Jokes aside, now let's be honest. As I wrote above, protein is not all you need to build an athletic physique. To do this you need to eat a lot and correctly . You can read about this in more detail in this article. If for some reason you lack protein, then you can add protein shakes to your diet.

You can drink protein:

Before training to get essential amino acids.
After training , to prevent your precious biceps from burning in the fire of catabolism.
You can also use a protein shake as a snack .

Taking protein at night deserves special attention. But everything is not so simple here, any protein will not work for this, casein is needed. I'll talk about this below.

If suddenly you have enough protein, but not enough carbohydrates, then read the article about weight gainer for skinny guys.

Protein varieties

Many athletes wonder which protein is best for gaining muscle mass. We will help you figure it out.

Whey

Whey (whey protein) is one of the best proteins for bulking, a kind of protein from a dairy product that includes many amino acids. This protein is absorbed quite quickly, then penetrates the muscles, thereby increasing their growth.

The serum also contains peptides (protein chains) that promote blood flow to the muscles. This protein should be taken immediately after training.

Positive sides:

This is a high-quality protein that contains essential organic substances. They are needed for the construction of hormones, as well as for strengthening bones and muscles.
The process of muscle regeneration is significantly accelerated, and the absorption of carbohydrates increases.
Immunity is at a stable level due to the high content of antioxidants, glutathione, etc.

Negative sides:

This product is made from leftovers from the preparation of cheese and cottage cheese. When whey protein is processed by heating, the protein loses its beneficial properties.
If you are lactose intolerant, then this type of protein is contraindicated for you.

Casein

It is divided into 3 types:

natural – made from raw milk;
natural - from cottage cheese;
industrial.

Positive sides:

Casein protein from raw milk has anabolic properties. Promotes muscle growth. Due to its slow absorption, it ensures a systematic supply of organic substances to the blood over several hours.
Casein prevents muscle tissue from breaking down during fasting during the day or during sleep.

Negative sides:

When choosing casein, you need to take into account the fact that low-quality products may be sold in the markets.
Many people are sensitive to casein protein. Side effects may include bloating and allergies.
When selecting casein, you need to know that micellar casein (produced from milk by micro- and ultra-filtration without the use of acids and heating) tends to break down and lose its beneficial qualities. This happens during long-term storage. Therefore, before choosing the top protein for gaining muscle mass, check the certificate from the supplier.

Soy

This protein is absorbed at a moderate pace.

Soy protein does not reduce testosterone levels in men and does not increase estrogen levels.

Positive sides:

Soy protein is a powerful muscle building agent. Soy proteins are very similar to whey protein. Used after training.
Soybeans, which contain adequate amounts of protein, are suitable for vegetarians.
This protein is a good option for people who are lactose intolerant.
Includes natural vitamins, calcium, zinc and iron, and is free of fat and cholesterol.
Reduces the risk of cardiovascular diseases.

Negative sides:

The amount of dietary fiber contained in soy protein can overload an athlete's stomach.
Soy is high in phytates, antinutrients that reduce the availability of nutrients in the diet. This prevents minerals from being fully absorbed.

Egg

This protein is absorbed much more slowly than from whey, but still faster than casein.

On non-training days, such cocktails provide the body with slow, medium and fast proteins. They will promote muscle growth.

Positive sides:

egg white works productively at any time of the day or night;
it is needed by those athletes who are lactose intolerant;
Egg whites are rich in a variety of vitamins: A, B, E and D in natural form.

Negative sides:

Egg protein is produced by spray drying. The original product may contain dangerous microorganisms.
The mixture may contain traces of antibiotics, hormones and other drugs.

Protein for weight loss for men

How to take protein for weight loss for men is useful for everyone to know, but it is worth remembering that just taking protein will not help you cope with accumulated kilograms and fat reserves. The main sports function of protein substances is considered to be the transport of amino acids to muscles to restore and maintain their volume during fat burning. The danger of improper intake or incorrectly calculated amount of proteins is the “burning” of muscles and their destruction from the inside.

The more amino acids enter the male body, the faster the body synthesizes new muscle cells to replace the used ones. Protein influences weight loss and at the same time maintains maximum muscle volume. It is recommended to take it in an integrated approach with regular physical activity and a proper diet. Otherwise, weight gain will only increase.

Men are recommended to take protein shakes between meals or replace them with dinner. You need to drink the mixture an hour after training for rapid absorption of protein, providing the body with building material for mass restoration and its speedy regeneration. Trainers advise choosing supplements with the maximum amount of protein (from 80%).

At night, it is better to drink slow protein shakes that help nourish muscles. Contraindications for use are diseases of the liver, gastrointestinal tract, and cardiovascular system. Side effects are unlikely; at first, bloating and increased gas formation may occur.

How to choose protein to gain muscle mass

Even if you are new to sports, you probably already know two main components on the path to success - proper nutrition and a normal training plan. But sometimes it can be difficult to follow these two rules.

Everyone knows that natural and healthy food, as well as its timely intake, are extremely important for the body. But how to decide on proper nutrition, what and when to eat? The answer is protein.

This ingredient is an integral part of any athlete's menu. Protein is a kind of foundation in nutrition. It is on par with fats and carbohydrates. It promotes muscle gain and muscle regeneration.

Since the body is not able to produce protein on its own, it must be obtained from other sources.

But you need to know which protein to choose for muscle growth, and which is the best.

There are two main types of protein supplements for muscle growth - slow and fast protein. To build muscle, you need both proteins. The fast one is taken throughout the day (before and after physical activity), and the slow one is taken before bed.

In addition, there are other types of proteins. For example, egg and meat protein.

It is believed that soy protein is less productive, but this judgment is subject to some controversy.

When thinking about which protein to choose, it is best to consult with your trainer. Because only a professional can give an unambiguous recommendation on this matter.

Whey protein for weight loss

Whey protein (protein) is

a concentrated mixture of globular proteins obtained from whey. In this case, whey should be understood as a liquid composition that is formed during curdling and is a by-product during the manufacture of cheese. At the moment, this is the best protein for both muscle growth and fat burning.

How to take protein isolate for weight loss? Protein isolate for weight loss is designed for those who want to lose weight. Protein should be taken several times a day; portions can be measured using the measuring spoon included in the set. It is a mistake to think that only men can consume protein. There are no contraindications for women; they can also drink a cocktail. Thanks to the isolate, the absorption of carbohydrates and fats slows down. To achieve results, you need to correctly calculate your diet and physical activity.

Recommendations for beginners

If you decide to do strength training, then protein supplements will help you gain muscle mass.

But you shouldn't expect quick results. The body will need the first months to adapt and rebuild its metabolism. At this stage, the use of protein supplements helps to increase the supply of “building materials”. Thus, during regeneration, muscles not only maintain their volume, but also gain mass.

The next effect of amino acids is the restructuring of food absorption. Therefore, if you have intense training ahead of you, your body will be under stress. It will retain all fat reserves and slow down metabolism.

In order to prevent this, you need to make it clear to the body that as much protein enters the body as it needs.

So, to purchase high-quality protein, you need to consider:

carbohydrate composition – should not be more than 3-5 g per serving;
It is better if the composition contains leucine, isoleucine and valine;
fats should be 1-2 g per serving;
the protein must contain sufficient calcium;

Why take protein - its effect on the body and muscles

There are two most common myths regarding proteins:

this is “chemistry” or doping;
This is a product designed exclusively for muscle growth.

On the first point. Protein is the same “chemistry” as all the chemical substances that make up the human body. All components of protein sports supplements are of natural animal or plant origin. They have nothing to do with doping drugs.

The second myth is no less tenacious and just as far from the truth. Protein is multifaceted and performs a number of functions:

Forms muscles. Entering the body, protein is broken down into amino acids, which almost entirely make up muscle tissue.
Responsible for muscle contraction. Without protein, there would be no talk of any movement.
Maintains immunity at the required level.
Provides stable metabolism.
Affects the shape of cells - forms the cytoskeleton.

As for purely bodybuilding functions, here too protein works on at least two fronts. With the help of protein, they not only increase muscle volume, but also get rid of fat. Protein affects muscle growth in different ways.

Among them:

influence on the RNA of muscle cells and stimulation of the growth of the latter through the intracellular signaling pathway;
suppression of catabolism – protein prevents the breakdown of existing “reserves” of protein in the body;
suppression of the synthesis of myostatin, a peptide that inhibits and blocks muscle growth.

If protein comes from natural foods, why do we need sports supplements at all? The latter have two major advantages:

with them, the athlete does not need to limit himself in the amount of protein, while “natural” protein cannot always be obtained in the required volume;
There are several types of sports proteins, differing in purpose and speed of absorption.

Bottom line: Supplements give you flexibility when it comes to nutrition to influence muscle growth.

The best proteins for gaining muscle mass: rating

Optimum Gold Standard.

This protein is the best of its kind. In addition to high quality, it has a delicious taste and productive protein composition. It contains whey protein isolate. That works out to 24 g of protein per serving and 3 g of carbohydrates.

COR-Performance by Cellucor.

Fast solubility and amazing taste make this protein popular among consumers. This protein comes in two flavors: cinnamon and peanut butter. But this is only a small part of the benefits. One serving contains 24 g of protein and 3 g of carbohydrates. In addition, it contains more than 5 g of BCAA.

Combat Powder from MusclePharm

This protein is able to support muscles for eight hours with various types of protein: whey, casein and egg.

ISO-100 from Dymatize.

Provides the body with fast whey protein isolate. Increases the flow of organic substances, which is ideal for taking after waking up or after physical activity.

Syntha-6 from BSN.

This protein is in good demand in the market. It has a pleasant taste and high-quality composition. Includes 2 g protein and 5 g carbohydrates. Protein is considered one of the best for gaining muscle mass. In addition, Sytha-6 contains a whopping 10 g of essential amino acids and 5 g of BCAAs.

In what doses should I take protein?

Based on the data obtained from the studies, the optimal dose of protein is 20-40 grams. There is no need to increase the dose in pursuit of the goal of gaining muscle mass as quickly as possible.

The body will not accept excess.

The table shows the relationship between the amount of protein and the rate of protein intake.

Protein (grams)	Number of proteins taken (grams)
0,05
10	0,08
20	0,11
30	0,11
40	0,12

Protein in the morning before or after meals

You should take a casein type of supplement in the morning. Due to the rapid breakdown in the body, it is better to take a dose before meals - immediately after waking up.

You can make a milkshake with the required portion added. A bodybuilder's breakfast should contain proteins - boiled eggs, omelet. Oatmeal, buckwheat porridge, and muesli are also suitable.

You can make a milkshake with the required portion added

The human body went without food during the night, so in the morning it is important to restore the protein balance. This can be done with the right dose of protein shake.

The result will be a charge of vigor and readiness to perform exercises.

Pre-workout protein

There is no need to consume a protein shake before the activity itself, it will not be beneficial.

However, if two hours before training you did not have lunch consisting of high-protein foods, you should take care of the condition of your muscles and drink a portion of the mixture.

It will provide the athlete's body with the amount of protein necessary to maintain energy.

If your last meal was 3-4 hours before you started exercising, you should also take a protein supplement. It increases the amount of amino acids in the bodybuilder's body.

They, in turn, contribute to the effective recovery of muscle fibers at the end of the workout.

Proteins after training

It is important to take protein after exercise.

Protein synthesis promotes the breakdown of muscle cells in the body. To prevent this from happening, drink a protein shake immediately after completing a set of exercises.

It is important to take protein after exercise

The anabolic state of muscles lasts up to 48 hours. But the body’s maximum demand for additional material – protein – is present in the first 2 hours.

This process, called the training window, must be accompanied by the use of whey protein supplements.

Taking protein before bed

Consuming casein proteins before going to bed is beneficial for an exercising person . During sleep, the body continues its recovery processes.

To help him revive lost fibers and acquire new ones, you need to take a protein shake.

The nutritional supplement helps keep protein levels normal. A long process of sleep is forced fasting. The amino acids obtained from casein protein will enter the bloodstream overnight.

Advice from professionals

It is best to dilute the protein with water. This way it will be absorbed faster.
There is no need to exceed the daily norm of such sports supplements. You should not consume protein if a person gets enough protein from natural food.
For better regeneration of muscle tissue, you can take protein in parallel with BCAA - organic substances.
The consumption of proteins can be combined with a gainer (dietary supplement).
You should not buy cheap types of protein, as they will not have the expected effect.
Do not stretch one package of protein over a long period. Use it in the dose indicated on the package.
If an athlete is lactose intolerant, it is better to use whey protein.
You should not take protein if allergic reactions are possible or pathological diseases are present. First you need to consult a specialist.

What foods contain protein?

During training aimed at increasing muscle mass, it is necessary to follow a diet.
Food of animal origin contains the largest amount of proteins per 100 grams of product. These include all types of meat, including fish, milk and products made from it, eggs.

Protein-rich foods:

nuts – cashews, pine nuts, walnuts, almonds, hazelnuts;
legumes – peas, beans, lentils;
vegetables - cucumbers, cabbage, avocado, zucchini;
figs

During training aimed at increasing muscle mass, it is necessary to follow a diet high in protein foods. A specialist can help you compile it.

Attention! Chaotic eating and unbalanced nutrition will not help build muscle.

Types of Protein Supplements

Special protein supplements are used to replenish the daily protein requirement. There are different types of additives, which differ in origin, degree of purification and effect.

Protein for gaining muscle mass - when and which one is best to use.

Casein

Casein is a multi-component protein supplement that is obtained as a result of enzymatic curdling of milk. It provides the body with amino acids for a long time due to the fact that it is slowly digested. Casein protein dulls the feeling of hunger, so it is recommended to be used during the drying phase.

Casein is used as an auxiliary substance in gaining muscle mass.
Casein allows you to preserve muscles without consuming extra calories.

Experts say that this supplement is not suitable for actively gaining muscle mass, as it shows worse results compared to other types of protein.

The only contraindication to the use of casein is individual intolerance. An allergic reaction to a product is usually accompanied by signs of food poisoning: nausea, vomiting, headache, and general weakness. If the dosage indicated on the package is not followed, unpleasant side effects may occur.

Collagen protein compounds

Collagen ensures normal mobility of ligamentous and joint apparatus, increases the elasticity of muscle tissue, and is responsible for the growth of new cells. Its use reduces the risk of injury during heavy physical activity, helps speed up metabolism and the process of repairing muscles damaged during training.

Collagen accelerates cell growth and increases muscle elasticity.

In its pure form, this substance is not absorbed, so hydrolyzed collagen or gelatin is used as a dietary supplement. Their only difference is the speed of action. Collagen hydrolyzate begins to work faster, since the body does not have to spend additional time and energy breaking it down into amino acids.

Soy protein compounds

As the name suggests, soy protein is made using soybeans . In terms of its properties, it is not inferior to additives made on the basis of milk protein, but does not contain lactose and cholesterol.

The main disadvantage of soy protein compound is that it is difficult to process by the digestive tract. Moreover, its composition is rich in lecithin, which prevents the accumulation of fatty deposits in the liver , accelerates the excretion of bile and strengthens the nervous system.

Soy protein prevents the accumulation of fat deposits

In some cases, tests show that soy protein lowers blood cholesterol levels, for this reason it is recommended for those who suffer from excess body weight.

To actively gain muscle mass, it is better to give preference to other types of protein, since this type of supplement has the least value for the body.

Soy protein is a good option for vegetarians and people who are lactose intolerant.

Whey Protein Compounds

Whey protein is currently the most popular supplement among athletes of all sizes. By origin it is filtered whey.

Whey protein is a natural product that has been removed from fat and excess carbohydrates. It contains almost all the amino acids necessary for the body to function properly. Stimulates insulin production and increases the body's defenses. It is absorbed in a short period of time, therefore it promotes active muscle growth.

Forms of release of whey protein.

Whey protein compounds come in four types:

concentrate - 55-89% protein, the rest comes from peptides, fats, lactose. The cheapest in cost;
isolate - 90% protein, fats, lactose;
hydrolyzate - 99% protein, has an unpleasant taste. The most expensive among protein supplements;
whey multicomponent protein - produced by combining concentrate and isolate, additionally enriched with vitamins and microelements.

The type of whey protein compound depends on the intake characteristics. It is recommended to take the concentrate half an hour before classes. The isolate is drunk 30-60 minutes after completing the workout, the hydrolyzate - immediately.

Protein for body beauty and muscle demonstration

Whey protein is not recommended for use by people suffering from liver and kidney diseases without a doctor's permission. It is also necessary to remember that its excessive consumption can cause nausea, flatulence, and intestinal pain.

A clear contraindication to the use of the supplement is lactose intolerance.

Egg white compounds

Egg protein contains all the amino acids necessary for humans. It is made from natural dehydrated proteins ground into a fine powder and processed before packaging to protect the product from salmonella.

Egg protein compounds are absorbed at an average speed, so they not only promote the growth of muscle mass, but also prevent the destruction of muscles during the drying process.

Like soy, egg protein is the best option for people suffering from lactose intolerance, and it contains virtually no fat or carbohydrates. Not everyone will like the product in its pure form, so aromatic and flavoring additives are often added to it.