What and why is protein needed and what is it, chemistry or not?

What is protein

Many people are scared by the name “protein,” although it is just a simple protein, an organic substance consisting of amino acids that take part in the formation of new cells and participate in the metabolic process. It is also a building material for muscles, which is why the product is widely used in bodybuilding. The source of protein is the foods we consume daily - eggs, meat, fish, dairy products, legumes, nuts. Protein powder is a manufactured product that has gone through several stages of purification, after which the final product is obtained - protein.

The role of protein in the body

Everyone knows how protein is beneficial for the body. It occupies an essential place in human life, as it is found in every cell of the body and is involved in the formation of enzymes and hormones.

Proteins begin to be slowly absorbed as soon as they enter the body. Therefore, after eating food containing protein, you will feel full longer. By supplementing active sports with protein, you will quickly notice the result: muscles will become stronger, extra pounds will go away, and your health will improve, thanks to the ability of protein to renew the body at the cellular level. The result is a toned and sculpted body.

What is protein for?

Protein powder is necessary to replenish the required amount of protein in the body. The product is taken to increase muscle mass, since protein is a building material for new cells and tissues. A lack of a nutrient will not lead to muscle gain, and will even destroy existing ones, since the body will eat its own muscle protein. Therefore, protein shakes prepared with water, juice or milk have become an integral part of the sports diet.

For muscle gain

On average, a person needs 1.2-1.5 g of protein per 1 kg of weight, and for those who want to increase muscle volume, the daily norm reaches 2-3 g per 1 kg of weight. Considering that 100 g of chicken fillet contains only 24-25 g of protein, a person weighing 70 kg needs to eat 800 g of meat daily to replenish the norm.

Of course, for an active bodybuilder this may be feasible, but to make the diet easier and more varied, they resort to sports supplements. Moreover, some types of protein have a much faster absorption rate than meat. Rapid absorption of protein is necessary for accelerated replenishment of nutrients after training and sleep, in order to prevent catabolism - muscle destruction. After strength training and waking up in the morning, the hormone cortisol, which destroys muscles, is highly concentrated, so the body must replenish nutrients from quickly digestible foods.

For weight loss

Protein is taken not only to gain muscle, but also to reduce fat tissue, giving muscle definition. Contrary to stereotypes, losing weight is not about starving yourself and not eating. The correct reduction is to create a calorie deficit and switch to a different diet, in which protein will predominate. It will protect muscles from destruction under the influence of catabolic processes. It also turns into fat as easily as carbohydrates and requires more energy to absorb it, which will also have a positive effect on weight loss.

The low content of fats and carbohydrates in the cocktail, with a high-protein diet, reduces the calorie content of the diet, replenishing the energy deficit from adipose tissue. For this purpose, the sports supplement is used as an additional meal. Acceptable in this case would be whey isolate. A higher degree of purification, high protein content with a minimum of fat and milk sugar, promotes faster weight loss and a better shape. The more milk sugar (lactose), the looser and fuller the muscles remain. Therefore, for weight loss, especially for girls and athletes who are cutting, cleaner products are recommended.

Manufacturers and quality

Today, sports nutrition is produced by many companies. Many people offer different solutions to one problem, but the goal of an athlete using sports nutrition is the same - to provide the body with the necessary nutrients. Therefore, you need to choose what suits you specifically.

To avoid getting a low-quality product, it is recommended to choose products from well-known companies and buy sports nutrition in trusted stores. You can independently check the quality of the purchased sports nutrition. There are many ways to do this even at home.

In descending order of popularity:

Protein composition

Protein consists of amino acids, which are divided into essential and essential. Those amino acids that are not produced in the body independently and require obtaining from the outside are called essential. These include:

• leucine;
• isoleucine;
• valine;
• histidine;
• licine;
• methionine;
• threonine;
• tryptophan.

The non-essential amino acids found in protein include: cystine, serine, tyrosine, glutamine, glutamic acid, proline, lanine, argenine, glycine, asparagine and aspartic acid. Additional minerals and vitamins are also added to the protein.

Protein is obtained from whey, meat, eggs, soy, so there is nothing wrong with it - it is pure protein obtained from products familiar to us. For example, whey protein is obtained by curdling milk and obtaining whey, which is pasteurized, filtered, then the resulting whey protein is dried and the finished protein is obtained.

Protein shelf life

Each company's product has an individual shelf life; usually it is 2-3 years when unopened. But the product cannot be stored for a long time when opened; manufacturers recommend using the powder within 2 weeks, but this is more likely a marketing ploy. In fact, the powder will last longer if opened. The diluted powder must be consumed immediately, but no later than 3 hours after preparation.

Why do girls need protein?

Regardless of gender, everyone needs protein. The norm is the same for men and women, the difference will depend on the goals. More often, women want to dry out adipose tissue, achieving light muscle definition, but muscle gain is also not excluded. Therefore, taking protein in both cases will be quite appropriate as an additional source of protein, both during a low-carbohydrate diet for weight loss and for gaining muscle mass. A visible and pleasant “side” effect for women will be an improvement in the condition of the skin, hair and nails thanks to the amino acid composition and vitamins.

The benefits and harms of protein

The low fat and sugar content makes the product not only dietary, but also beneficial for the cardiovascular system. The composition of the protein allows you to reduce cholesterol levels in the blood and also helps maintain normal sugar levels. Undoubtedly, the product helps reduce fat mass, which has a beneficial effect on the heart and blood vessels, and increases the overall endurance of the body. Immunity increases, appetite decreases.

Despite the findings of studies that have not confirmed the negative effects of protein on the human body, it is worth remembering the individual tolerance of various components. In the absence of enzymes that break down proteins or lactose intolerance, allergic reactions occur. The harm of protein to the kidneys has not been proven, but in case of kidney failure it is better not to consume protein, as well as in the presence of gastritis.

Side effects

The product is completely adapted to the human body, so no side effects have been noticed in good health. The only thing is that protein can cause allergic reactions in the presence of one of the components intolerable to the body. Of course, a product approaching the end of its shelf life also deteriorates and can cause digestive disorders - diarrhea, heartburn, vomiting, so keep an eye on the composition and timing.

Contraindications to the use of protein

Contraindications for use are any dysfunction of the kidneys and liver, chronic diseases, inflammatory processes. Also lactose intolerance and allergy to one of the components.

Protein harm and side effects

Everywhere they talk about the benefits of protein shakes, but the harm from them is rarely mentioned. The most common negative property of protein is its ability to cause abdominal pain and cramps when consumed in large doses.

Some people who are allergic to milk may have a reaction to the whey. In moderate doses, whey protein does not cause side effects. However, consuming large quantities can cause harm to the body:

• stomach ache;
• colic;
• decreased appetite;
• nausea;
• headache;
• fatigue.

Chronic consumption of high doses of whey protein can also cause acne. From a nutritional point of view, whey protein has very unusual properties and has no natural equivalent.

Some people believe that such refined foods are harmful because although they contain many nutrients, their chemical balance leans heavily towards protein.

Types of proteins

Proteins are divided according to the degree of absorption into slow and fast. The components are obtained from various raw materials - dairy and meat products, soy, eggs. Each protein has different properties that are suitable for specific goals - mass gain or weight loss.

Whey Protein

The final product appears from the processing and purification of whey. This type belongs to quickly digestible proteins, which are very important for high-quality weight gain due to their amino acid composition. This type must be taken immediately after waking up, since the body has wasted protein and glycogen overnight. The use of powder in this case will prevent muscle catabolism - breakdown. Protein is also ideal for consumption immediately after a workout. Protein is quickly absorbed and replenishes muscles with nutrients that are needed to build new muscle tissue. Based on the degree of purification, whey protein is divided into several types:

• concentrate - undergoes a small degree of purification, contains 29-89% protein, 4-52% lactose, up to 9% fat. Typically, this type of protein is common in bodybuilding for gaining muscle mass, due to the high content of nutrients in addition to protein, which play a huge role in building new cells;
• isolate - undergoes the highest degree of purification, contains up to 95% pure protein with a minimum amount of fat and milk sugar - no more than 1%. This type of protein is excellent during the drying period and as a protein supplement to dietary nutrition;
• hydrolyzate is a highly hydrolyzed whey that has a high degree of absorption and anabolic effect, that is, muscle growth. Contains up to 90% protein, up to 8% fat and no more than 10% lactose.

Casein protein

Casein is a complex protein obtained by enzymatic curdling of milk and is a slow protein. Thanks to amino acid chains, it takes longer to digest and constantly supplies the body with amino acids, and this slows down the catabolism process. Slow protein breakdown is especially beneficial at night, so consuming casein at night can help prevent muscle protein breakdown. At the same time, casein slows down the breakdown of other proteins, but it will not be enough for weight gain, so it is recommended to add a fast protein to it separately, for example, whey. Casein can also be consumed before training to slowly release nutrients and preserve muscles, and also to suppress appetite.

Soy protein

This type of protein has not proven its benefits in bodybuilding and has no advantages over other types. Soy protein is of plant origin, therefore it is less digestible and has a poor and incomplete composition of amino acids. This type of product is the cheapest, it is also added to complex protein powder formulations, but rather, this happens to reduce the cost of the product. It also does not affect weight loss; the rise in insulin levels is no less than from other types of protein. It can be said that soy protein is not beneficial for men and women, regardless of the purpose.

Complete protein

In such complexes, several types of proteins are mixed, for example, whey, casein, egg and soy. The essence of the complexes is to enrich the amino acid composition, which at one time saturates proteins for a long time, for example casein, and at another time, whey protein is quickly absorbed. Although a contradiction has been proven - casein can slow down the breakdown of other types of protein and worsen the anabolic qualities of whey. Therefore, there is no need to talk about the advantages of complex protein over whey; it is better to take fast proteins separately from slow ones. Slow proteins - at night and before training, fast - in the morning and after exercise.

Protein in food

It is known that protein powders are a product of processing common food products - meat, eggs, milk, soy. Therefore, you can meet your protein needs from the following animal products:

• meat (poultry, beef, pork);
• Fish and seafood
• cheese;
• cottage cheese;
• milk;
• eggs.

The protein of such products is better absorbed, especially prepared egg white. 100 g of meat and seafood contain large quantities of proteins (from 23 to 30 g). A little less in cottage cheese and low-fat cheese (16-20 g). Thus, a one hundred gram piece of meat can fill an average portion of powder, usually 25-30 g scoop. As for protein of plant origin (legumes, nuts, seeds), it has a worse composition of amino acids and is not completely absorbed, which is of no value in bodybuilding for muscle gain.

Does protein for men affect potency?

Many people think that if you regularly take protein supplements, a man can become impotent. But protein is found in almost all foods and consuming them does not affect the reproductive system in any way; on the contrary, protein helps strengthen male power .
Soy protein is considered harmful for men. It contains many female hormones - estrogens. If a man abuses this product, he may become testosterone deficient or develop feminization, that is, some female characteristics may appear, such as breast enlargement. Protein has nothing to do with potency and does not affect it in any way, much less cause any harm. After heavy physical exertion, a man must be able to properly restore his strength. Eat right, sleep well and rest. Use only high-quality products, avoid counterfeits. Powder containing products of inferior quality harms the entire body.

Which protein is better

Studies have shown that the best protein for gaining muscle or working on relief is whey. The rich complex of amino acids is absorbed faster and better.

Whey isolate is most preferred. Its advantage over others is in the purity of its composition - 90% protein, 0.5-1% fat and lactose.

Fat can inhibit the breakdown of protein, so the less fat, the better. A low milk sugar content provokes less insulin release and has less effect on blood sugar concentration than others. Accordingly, the protein is suitable for working on relief, that is, burning adipose tissue.

How to replace protein

Protein can be replaced with natural products, but the rate of protein absorption will be much slower. Egg whites are well digestible, but pure whites, separated from the yolk, which contains fats, are more suitable for weight loss.

Beef protein powder is also common, so it can be replaced with real meat. For this type of protein, the taste qualities were not as pleasant as those of whey. Moreover, it affects the pancreas more than others, since it is more difficult to digest.

It is also useful to replace protein with meat products, due to lactose intolerance, or diabetes, since meat does not contain carbohydrates, namely sugar, so insulin is not produced. Meat does not have a glycemic index, which is why it is most preferable for weight loss.

If lactose is absorbed normally, you can replace protein with cottage cheese, or even prepare a cocktail yourself by mixing milk and cottage cheese in a blender. This protein composition will not be inferior to powder.

How to take protein correctly

It is generally accepted that to obtain the anabolic effect of protein, you need to take from 25 to 40 g of protein per serving. This does not mean that a larger amount will not be absorbed, just an increase in the norm will not affect the construction of new muscles. When doing strength split training for individual muscle groups, about 25-30 g of protein is enough, and when training for all muscle groups, you can take up to 40 g per serving for complete recovery and replenishment of nutrients.

To prevent muscle breakdown at night and during training, it is recommended to take slow-acting casein protein. One serving of the measuring cup is taken before bedtime, the second serving, if necessary, two hours before training, since the breakdown of casein takes 6-8 hours.

For gaining and drying muscles, a fast protein is recommended - whey. A portion of the powder should be consumed in the morning immediately after waking up, half an hour before the main meal, the second - within 30-40 minutes after strength training. It is also allowed to replace one of the meals during the day with a cocktail, especially if there is a lack of time for cooking and a long fast. It is important not to exceed the interval between doses by more than 3 hours.

If you wish to consume complex protein, it is recommended to take it in the same way as casein protein.

How to make a protein shake

There are two ways to prepare protein. The simplest and most accessible method anywhere is to shake the powder in a special shaker. A serving of one measuring cup should be filled with 200 ml of milk, sometimes juice or water. The liquid should be at room temperature, not hot, as the protein may coagulate. You can increase the amount of liquid for taste, but do not increase the portion of protein. The shaker is tightly closed with a lid and shaken.

The cocktail should be consumed within three hours, but it is better immediately. The second method is cooking in a blender. The same amount of ingredients is mixed with a blender. This method eliminates possible lumps, unlike manual mixing.

Important! Despite the benefits and importance of protein in sports, it is necessary to remember a precaution - an overdose of proteins can lead to dysfunction of the digestive organs and increase the concentration of ammonia, a protein breakdown product. Know moderation in everything!

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What is the role of creatine?

It finally became clear to us how the friend components described above differ. Protein is a whole structure of amino acids, and protein is just one of its types (simple form). It remains to be seen what role creatine plays.

Despite the apparent complexity, everything here is very simple. Creatine is one of the most important substances for the body, synthesized by our body, namely the liver, kidneys and pancreas. The basis for the synthesis of this component are amino acids such as methionine, glycine and arginine.

By the way, creatine can also be obtained from food. To do this, you need to focus on meat and fish foods. You can also take the supplement as a sports nutrition. For example, athletes first carry out a loading phase (take an increased portion of the substance - up to 20 grams per day), and then take creatine at a dosage of 2-5 grams per day.