10 Protein Tips for Gaining Muscle Mass

People's vote - the best protein producer for gaining muscle mass
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SAN

Syntrax

Dymatize

Scitec Nutrition

VPLab

Optimum Nutrition

BSN

PureProtein

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Total voted: 5

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According to the type of raw materials, the whole variety of protein sports nutrition can be divided into 4 groups.They differ in the degree of digestibility, usefulness and the effect that they have on the recipient. It is necessary to select the type depending on the desired result and the speed of its receipt.

Vegetable proteins made from soybeans, peas, rice and even potatoes. Their health benefits and low cost are attractive, but they are not recommended for gaining muscle mass due to the lack of important essential amino acids and the instability of the absorption of existing ones.

beef protein produced from beef by hydrolysis. Thanks to animal origin, it has a complete composition of amino acids, which also includes creatine, which accelerates muscle growth. Fats and cholesterol are absent, digestive reactions to lactose are excluded, which is also a big plus. Minus - a rare availability in retail and high prices.

egg protein ideal for weight gain because it contains a lot of leucine - 9%. When it is split, the content of amino acids in the blood plasma increases significantly, to which the muscles respond in the best way. It should be chosen by people with allergies to dairy products and soy.

Milk proteins - Most Popular. They are quickly absorbed and are characterized by an amino acid profile that is as close as possible to the composition in the muscles. According to the intensity of assimilation, they are divided into fast and slow, and according to the type of milk fraction used - into whey and casein.

Casein - the protein is slow, digested within 8-9 hours, so it is better to take it at night to protect the body from catabolism during sleep. But whey proteins are different, and each species has certain properties. They need to be taken into account when choosing, so let's consider this category of products in more detail.

Depending on the method of production, there are 3 types of "whey": concentrate, isolate and hydrolyzate. Each of them has its own characteristics that are important for building the right diet when gaining weight.

Whey Concentrate (KSB, WPC) - the cheapest product containing from 40 to 80% pure protein, as well as a lot of fat and milk sugar, lactose. It is well suited for gaining muscle mass, but often causes discomfort associated with the digestion of lactose - bloating, excessive gas formation, loose stools.

Whey Protein Isolate (WPI) - purified protein powder with a protein concentration of up to 90%. Due to the special filtration technology, it is absorbed faster than the KSB and has the most pleasant taste. An almost ideal option for both building muscle mass and losing weight, but it costs twice as much as KSB and is rarely found in its pure form.

Hydrolyzate (WPH) is characterized by maximum purity (up to 95%) and absorption rate, provides a quick recovery after hard training and is better tolerated than others. The disadvantage is the same as that of the isolate: expensive. Because of this, professional athletes try to choose him. Beginners, on the other hand, may well achieve their goals with the help of a concentrate, and with lactose intolerance, an isolate.

Multicomponent mixtures consist of 2-3 fast and slow proteins, due to which a more uniform release of amino acids in the blood is ensured, so they can be safely recommended for gaining muscle mass. The main thing is that the manufacturer does not overdo it with the word "a lot" and add only useful and necessary components.

We propose to consider which components in the protein are desirable or necessary, and which are not welcome.

Taurine - the cheapest and most common amino acid in ordinary food. Yeu, and also gluten and soy isolate most often replace the more valuable BCAA amino acid complex. Their presence indicates that the manufacturer is cunning: in the laboratory, the presence of both of them is considered in the total percentage of protein content.

Lactase - an enzyme that, as part of a protein, helps to digest lactose. If a person is not lactose intolerant, adding lactase to the protein powder will be enough to eliminate side effects after taking it.

Sweeteners - including aspartame, sucralose, acesulfame sodium - are used to mask the unpleasant taste of pure protein. Despite their bad reputation, when consumed in moderation, they are harmless and do not raise blood sugar levels.

preservatives (benzoic, sorbic acid) serve to extend the shelf life of the powder. Without them, bacteria begin to multiply rapidly in the product, and the protein deteriorates. The smallest amount of preservatives is used in protein bars, but only by increasing the proportion of sugar.

Starch, maltodextrin, molasses - in fact, the same substance, a carbohydrate, the presence of which indicates an attempt to reduce the cost of the product.In an excessive amount, it changes its properties not for the better, which can be seen from the slow gain in muscle mass.

Manufacturers can also add other ballast substances to the composition of protein mixtures: microcrystalline cellulose, xanthan gum, caffeine, salt, sugars, etc.

According to the largest online sports nutrition stores, the top sellers in Russia are SAN, Syntrax, Dymatize (all in the USA), Scitec Nutrition (Hungary) and VPLab (UK). Recently, domestic manufacturers have also appeared in the TOP of reliable companies.

Optimum Nutrition is the world's most popular sports nutrition brand from the United States, accredited to strict American GMP standards. It is distinguished by an extremely developed assortment and a responsible approach to production.

BSN - Another brand from America, the leader in the sports nutrition market, which has won more than 30 awards for quality products. The firm is the official supplier of sports supplements for the UFC and has partnered with Mr. Olympia Ronnie Coleman.

PureProtein is a Russian brand created by a powerlifting coach. Production facilities are located in St. Petersburg, and the formulations are developed by a Russian scientist, MD. Evgeny Shustov. The main advantage of its products is competitive prices and fairly stable quality.

The proteins of these companies are rightly claimed to be the safest and most effective for gaining muscle weight, and the composition written on the packages can be trusted.

The most important indicator of quality protein is the quantity and quality of the protein. Usually modern mixtures contain it up to 80%, in budget formulations it can be 60 or 40%.Based on the fact that the standard single dose of protein intake is 25 g, a portion of the powder weighing from 30 to 60 g should be taken at a time. The frequency of administration - daily, at least 3 times a day - is determined by the goal of gaining muscle mass. It is also not recommended to take protein more often than 6 times.

To find out how much product you need to stock up, you need to multiply the weight of 1 serving by the number of doses per day and multiply the resulting value by the number of days.

Protein powder provides dosage flexibility and costs much less than capsules and bars, but is not always convenient, as it must be prepared immediately before use. For "uncomfortable" cases, it is better to choose a protein in any other form of release.

Tablets they give an accurate dosage, are easy to transport and store, they are stored longer, but they are scared off by high cost, and beginners are also similar to a drug.

Capsules have the same benefits as tablets, in addition, they are easier to swallow, which is important for people with difficulty in swallowing (dysphagia). The disadvantage is similar - very expensive.

Liquid protein is a ready-made portioned cocktail, which often contains from 20 to 50 g of protein, as well as carbohydrates, due to it is quite high-calorie and can replace a full snack.

Bars indispensable in travel and hiking, because they are small, quickly eaten, have a long shelf life. When choosing them, you need to be attentive to the composition - it can be both protein and carbohydrate. Minus - the price and a rather large proportion of sugar, up to 2 g per 1 pc. With an active lifestyle, it is advisable to stock up on several varieties of protein.

Proteins are packaged in jars, buckets, boxes and bags. From the point of view of convenience of storage in a limited space, it is better to choose soft packaging. It is more difficult to find a place for a bulky jar, but it can be tightly closed - in bags with zip fasteners this is a problem, since the fine powder clogs the cavities. Plus, large packages weighing from 1.5 kg are the most economical.

From beginners, questions are often received about the certification of proteins - they say, if there is no marking on the package, does it mean that the product is falsified. In fact, according to Russian legislation, high-protein mixtures, like the entire sports nutrition in general, belong to the category of dietary supplements and are not subject to mandatory certification. However, they must undergo state registration with Rospotrebnadzor, during which they are assessed for compliance with the Uniform Sanitary and Epidemiological Requirements. There is no information about this on the packaging, but at the point of sale it is better to ask for a certificate for review.

If you dilute protein in its pure form in water, you get a tasteless liquid, which is unpleasant to drink constantly.Understanding this, manufacturers one after another began to produce proteins with flavor correctors. Classics - chocolate and vanilla flavors, the most versatile, as they are liked by most. Dessert lines - "tiramisu", "ice-cream", "biscuit cookies" - are especially loved by those who, when gaining muscle mass, it is important not to gain fat, and they had to give up sweets.

Fruit and berry mixes are already an amateur, many call them too “chemical” and avoid buying because of the amount of dyes and flavors increased to 2–3% of the total weight of the product.

It is reasonably believed that excessive protein intake leads to a number of health problems. The upper limit has been determined - up to 1.5 g per 1 kg of weight for beginners and up to 2 g for experienced bodybuilders. But some proteins can cause negative consequences for the body, even if the dosages are observed.

Allergic reaction - the most common. Protein foods are hard to digest, plus some people have individual intolerance, which can take the form of rashes, itching, swelling.

Digestive disorders expressed in the appearance of belching, constipation or diarrhea, bloating. The reason for this condition lies in the lack of enzymes necessary for the digestion of lactose.

O decrease in testosterone levels evidence of decreased libido and increased fatigue. This can be the effect of vegetable proteins, in particular, soy, which contains natural phytosterone.It is also called the female hormone.

If any negative reaction of the body occurs, protein intake should be stopped and, if possible, undergo an examination to identify its root cause. If it is possible to determine the allergen, it is important to check the composition of the product and, if available, choose another protein, fortunately, the range is large.

For beginners who want to test their chosen composition for the true content of proteins, any of the popular methods can be advised: boiling water denaturation, foaming and iodine test. But none of them will give an objective answer. And that's why.

Denaturation or boiling water over the protein provides that high-quality protein folds at high temperatures. However, this test does not work because valuable protein varieties such as isolate and hydrolyzate cannot be folded at all. But gluten, demineralized dry whey and other substitutes coagulate very well.

Foaming - an erroneous method for assessing the authenticity of the selected powder, which does not make sense for the simple reason that both good proteins and counterfeit ones form foam. For example, egg and whey protein foam strongly, and casein is not prone to foaming. The same can be said about adding iodine part. It will show the presence of excess starch, but maltodextrin is no longer there.

The most accurate protein testing method is laboratory analysis of amino acid profile. Not everyone is ready to make it, so the best way to choose undiluted protein is to buy branded sports nutrition in reliable stores.