Even beginners know how important protein is, but when choosing a protein supplement, they often have questions. Learn about the role of protein in gaining muscle mass. Today we will try to answer the question in as much detail as possible - whether proteins are needed in bodybuilding to gain mass and how they affect the process of muscle growth. You know that there are several types of protein supplements, and today you will find out which ones can give you the most benefit.
Why do athletes need protein?
Protein is a building material for all body tissues, including muscle. Even if you exercise correctly, but at the same time consume few protein compounds, then you should not expect progress. Protein supplements contain the same protein compounds found in regular foods. The only difference is that they are more nutritious.
After the training, the turn of the most important stage for bodybuilders comes - muscle growth. You should be aware that this process is only possible during recovery. The muscles rest and repair the damage that was inflicted on them during the exercise. If you give the body little time to rest, then the next training will not be effective.
To get the most out of each exercise, the body must have time to eliminate all microtrauma and create new tissues, for which protein is used. The daily intake of protein compounds is at least two grams per kilo of your weight. Actually, you should already know about this.
It is extremely problematic to provide the body with proteins in such quantities only through food. This is where protein blends come in. Thus, we can safely say that for athletes, the most important sports supplements are proteins and also creatine.
What Kind of Protein Should I Eat?
You've probably visited sports food stores more than once and seen the huge range of protein supplements on offer. Even an experienced athlete can easily get lost in this abundance, let alone beginners. We will not talk about specific manufacturers, as there are several types of proteins without them, and it is important to know which of them will be most useful and when. We will talk about this now.
Whey Proteins
This is the most popular type of protein and every novice athlete should start acquaintance with sports nutrition with this type of protein. A distinctive feature of whey proteins is their high rate of absorption by the body. It is also important to say that these protein compounds have a complete amino acid profile.
You should be aware that there are four types of whey protein: isolate, concentrate, waterproofing, and combination. Concentrate is the cheapest and lowest quality among them. It is best to use a waterproofing agent (maximum quality), but its cost is also not small. Isolate is the best choice for beginners.
Whey proteins on training days should be taken about half an hour before the start, after waking up and after the end of the training in about thirty minutes. On rest days, you also need protein. Take supplements in the morning and between 3 pm and 5 pm.
Casein
This type of protein supplement differs from the previous one in a slower absorption rate. On average, one serving of casein is processed by the body within six hours. You probably have a question - what is it for, if it has such a long assimilation period?
This can be considered a disadvantage, but if you use casein correctly, you can turn it into an advantage. And it's best to take this type of protein before going to bed.
The body never fully rests. Some processes continue to proceed in it at night, when a person is asleep. Moreover, from the point of view of bodybuilding, night processes are negative. Now we are talking about an increase in the catabolic background. Since the body does not receive nutrition at night, the concentration of cortisol increases, under the influence of which protein compounds in muscle tissues begin to break down. Simply put, you lose muscle.
To avoid this, you need to supply protein to the body constantly. However, getting up in the middle of the night for a protein shake is not the best solution. It is best to use casein. Drink it before bed, and within six hours your body will be provided with proteins, which will reduce the catabolic background. Eating casein in the daytime is not the best solution, but in the evening it is very correct.
Less popular types of protein
We've just covered the most popular protein supplements. However, there are others that are not in such demand. Generally speaking, it is enough for you to consume whey protein during the day and casein in the evening. But you can also use egg and beef proteins for a change. This will allow to expand the amino acid composition to some extent.
But a few words should be said about soy protein separately. Today, this type of sports nutrition causes a lot of controversy. First of all, it should be noted that soy protein does not have a complete amino acid profile, which is a significant disadvantage. Although this statement is often refuted. We can say for sure that the absolute advantage of soy protein is its cost.
But if you have a problem with lactose (milk sugar), then you shouldn't use whey or casein. These supplements are made from milk, although during the production process they are cleared of lactose, a certain part of this substance still remains. Your body may simply not accept these proteins. In this case, you have to choose between soy, egg and beef proteins. Of course, they can be taken together as well.
That's all the basic information about proteins to help you make the right choice.
How to choose proteins and which one is better, see this video:
