Hard trainings in the gym require an integrated approach, therefore, in addition to an effective program, you need the right diet and nutritional supplements. To increase muscle mass, protein will be the best choice. Beginners athletes buy the first caught, not figuring out which of the types of protein cocktail is better.
How to choose sport nutrition for muscle growth
Muscles begin to grow when several conditions are met: proper nutrition, optimal exercise, full rest. Sports nutrition for a set of muscle mass can differ in composition, set of nutritional elements. The protein has several treatment options:
- Isolate is the purest protein. This powder contains a protein maximum, a minimum of impurities, the body absorbs it very quickly. The price for such a protein is the highest. The isolate is taken after training immediately to make up for the energy expended, to restore the muscle fibers.
- Concentrate is a protein with less deep purification. In the composition will be the admixture of carbohydrates. The whole dry weight of them can contain 20-60%.
- Hydrolyzate is a partially fermented, purified protein. This treatment guarantees the fastest assimilation of the element in the body, has the form of peptides. It is impossible to get involved in hydrolyzate, because because of it the quantity of enzymes for cleavage of normal proteins decreases, which will complicate the further processing of the latter.
Which variant of a protein is better for levying muscle mass, is determined individually, based on the needs of the athlete. As a rule, the vast majority of men and women use concentrate because of their low cost. The remaining two species are popular among bodybuilders before the performance, when it is necessary to build muscle mass when drying.
What is better for muscle mass gain protein or gayner
There are many kinds of sports nutrition, sometimes you can get confused, which is better suited to the goals. For example, to gain weight, is it worth buying a geyner or protein? They both help to gain weight, but the quality will differ in their performance. Gainer, in addition to muscles, contributes to the fat layer, this option should only choose a very thin person. If the goal is in a set of dry muscles, then you should drink only protein shakes, which contain protein for muscle growth and there are no carbohydrates that form a fatty layer.
Which protein is best
Protein is a part of many products consumed by us every day. Increased muscle growth does not occur due to low concentration on the background of other elements. The production of protein sports supplements is based on the extraction of protein from food and its processing. Protein for muscle growth can be extracted from eggs, soy, meat, rice, etc. The quality of each of these options is different, as a rule, they use different types for individual intolerance of some products( eggs or soybeans).Which protein is better for levying muscle mass can be determined only by personal experience.
Casein
Separately it is necessary to stop on such kind of a sports nutrition, as casein protein. It has a complex structure, it is extracted by the method of milk curdling, special enzymes are used for this. This species has a complex structure, because of what is digested by the body much longer than usual. This effect can be used to produce protein for a long period of time. Casein protein has such positive properties:
- provides the body with energy for a long time;
- provides the necessary protein intake during sleep to avoid the destruction of muscle fibers;
- provides the supply of essential acids.
Whey Protein Isolate
The most valuable species, if necessary, is to collect a dry muscle mass - isolate. It is worth it, so use it, usually before the performances or photo shoot. Contains a huge amount of BCAA amino acids. Has the highest rate of cleavage, provides the body with energy, restores muscles. Use it better after training or in the morning, when you need to fill up after sleep energy reserve.
Egg
Obtained by drying and processing egg whites, yolks are excluded. Absorbed almost 100%, great for increasing muscle mass. The disadvantages include high cost, a specific taste, which is not liked by everyone. The composition contains essential amino acids and, as a rule, 17% of the mixture is in BCAA.Sometimes egg yolk is left in the egg whites, which are of no use to the athlete. Look for the word "albumin" in the title, this will indicate their absence.
Soy protein
This option can be advised to people with high cholesterol levels in the blood. This protein is also called "slimming".The choice in favor of soy beans should be made to people who are lactose intolerant or adherents of vegetarian food. In some cases, because of its reception, there were problems with the gastrointestinal tract, so when using soy protein, carefully study the dosage.
Rice
Another type of protein for vegetarians, obtained by the method of processing brown rice, the separation of carbohydrates, fibers. The protein content in the powder is 90%, the rate of assimilation is above the average. There are no advantages with respect to other types of protein, so his purchase can be justified only by personal preferences.
How to take protein for a set of muscle mass
Protein powder is not the only source of protein, because a certain amount comes with normal food. Many athletes calculate the necessary daily intake of protein as follows:
- for girls - 1-1.5 g for each kg of weight;
- for guys - 2 g per kg of weight.
It is necessary to find out how much protein comes along with the food and the missing quantity is split into two cocktail receptions. Mix the mixture better in juice, milk or plain water, but never use boiling water for this. In it, the protein simply curls up and turns into a useless mass. The first portion is better to drink in the morning, and the second before or after training. When no classes, drink a cocktail before dinner. If desired, you can divide the daily dosage by 3-5 techniques, but never use all at a time.
The periods of protein intake for the collection of muscle mass during drying should not be combined with the main diet. Cocktails should be drunk instead of meals, for example, replace them with dinner or the usual snacks between meals. So you do not reduce the amount of incoming protein against the background of a general decrease in caloric intake. Contraindications to such a diet are diseases of the kidneys, liver.
Protein rating
On the shelves you can find Russian, American, German sports nutrition options. Which is better to choose? Often the cost depends on the popularity of the firm, the brand recognition, for which you should not overpay. Each athlete has his own personal TOP, which brand of protein is better for levying muscle mass. Based on the conclusions can be advised:
- Platinum Isolate Supreme SAN.Treated to the state of peptides, quickly and without problems absorbed by the body, easily dissolved, not knocked together by lumps.
- ISOFLEX Allmax. Protein supplement, quickly absorbed, easily tolerated by the body. The protein content - 90%, is based on whey, belongs to the class of isolates. Well suited for those who follow a diet.
- Zero Carb Protein VPX.Protein powder, which in addition to high protein content has the ability to stimulate the production of muscle growth hormone.
- 100% Whey Gold Standard is the most popular type of protein from Optimum nutrition. It has the best price-quality ratio, it has isolates, concentrates.
Video: how the geyner differs from the protein
Reviews
Andrew, 27 years old : Until he began to take a multicomponent protein, very long trampled on the same weight. At the same time, the results were frozen on the same indicator. I tried to get the necessary amount of protein with food, but I could not consume that amount of food. I use protein from Whey.
Alena, 26 years old : I always thought that the protein for girls is harmful and this is some sort of "chemistry".When I read about his production, I realized that the fears were in vain. Has bought or purchased to myself a bank and I drink on 2 times for a day. I gained 2 kg of muscle mass in a month, but the fatty layer became smaller, my body looked much more appetizing.
Christina, 20 years old : Girls, use protein cocktails carefully. Remember that without intensive training, the protein will not be digested properly, there may be problems with the kidneys or even overweight. The desired result will be only with 3 occasional visits to the gym or fitness. Which protein is better for levying muscle mass, the coach will tell.