Protein supplements are used not only by athletes - it turns out that they can support slimming and have a positive effect on he alth. To be effective, protein supplements must have a good composition. The type of protein from which they were produced is also of great importance. Learn the ranking of the effectiveness of protein supplements and check how to use them and what side effects they may have.

Contents:

  1. Protein supplements - ingredients
  2. Protein supplements - types
  3. Protein supplements - for whom?
  4. Protein supplements - how to use?
  5. Protein supplements and slimming
  6. Protein supplements - which one to choose?
  7. Protein supplements - effectiveness ranking
  8. Protein supplements and he alth
  9. Protein supplements - side effects

Protein supplementsare products that supplement the diet with easily digestible protein. They can be meal replacements or supplements to traditional nutrition with an increased demand for this nutrient. On average, a person loses 30 g of protein from their body weight, and in athletes this loss is 3 times higher. Hence, in very active people, the need to supplement this ingredient.

Protein supplements - ingredients

Protein supplements are composed primarily of protein, but it is never 100% pure protein. In addition to the main ingredient, there are carbohydrates, fat, water and mineral s alts. The most concentrated preparations contain 93-98% of protein.A 30-gram serving of protein supplementhasover 20 g of proteinand provides a littleover 100 kcal. The nutritional value of the preparations is strictly dependent on the composition and amount of protein.

Protein supplements - types

Four types of protein are most commonly used in the production of protein supplements:

  • WHEY PROTEIN

It belongs to the main proteins of milk, it is found in the liquid resulting from the curdling of the milk. They are obtained from milk by microfiltration or ion exchange. Whey protein is easily digested and absorbed quickly. As a result, it supports post-training regeneration very well. About 50% consists of essential amino acids (essential, not produced by the body), incl23-25% are BCAAs, i.e. branched chain amino acids that reduce the rate of muscle protein breakdown during and immediately after training. Whey protein amino acids stimulate the production of the powerful antioxidant glutathione and support the immune system. This protein increases the hepatic secretion of the anabolic hormone IGF-1, which stimulates the production of proteins and the growth of muscle tissue. Nutrients with whey protein come in the form of concentrates, isolates and hydrolysates with various indications for use.

Check: Whey protein - which type to choose?

Concentrateis the cheapest protein supplement, andhydrolyzatethe most expensive. What else, apart from the price, are the differences between the preparations? Protein content. The concentrate contains70-85% of this component , and inisolate even 95% .Protein from concentrate is absorbed slower than from isolate and hydrolyzate . Whey protein concentrates and isolates are obtained from whey by microfiltration or ion exchange. In addition, proteins undergo hydrolysis in the hydrolyzate, i.e. "cutting" a long protein chain into much smaller polypeptides. This makes the amino acids from this preparation absorb the fastest - within15-60 minutes after consuming .Hydrolyzate may contain nearly 100% protein , it is devoid of sweeteners, which makes it bitter. Protein supplement in the form of a concentrate is characterized by the highest proportion of carbohydrates and fats among the three preparations.

  • CASEIN

The second most important protein in milk is found in the solid fraction after curdling the milk. It is built up by larger protein molecules, which means that it is digested and absorbed much slower than whey protein. Casein digestion components are released up to 7 hours after ingestion. For this reason, it is recommended as an addition to the last meal before going to bed. Casein contains about 20% of the amino acid glutamine, which reduces muscle breakdown during intense training and prevents the weakening of the immune system from intense exercise.

See also: Casein - action, dosage, side effects

  • SOY PROTEIN

It comes from soybeans. It has the best amino acid composition of any plant source. It contains a lot of arginine, which accelerates post-workout muscle regeneration. Soy products are highly controversial, especially in terms of their impact on testosterone levels in men, male fertility and thyroid function.

  • EGG PROTEIN

This is a term for all types of protein found in an egg. Egg white is a proteinstandard, which means that it contains the most optimal composition and proportions of amino acids for the human body. Egg protein is rich in BCAAs, especially leucine, which is responsible for the anabolic effect. Egg white supplements are clearly more expensive than the others.

  • BEEF PROTEIN

Used in the protein supplement comes from connective tissue - tendons and cartilages, which is determined by its amino acid composition. It has a similar nutritional value to plant proteins. It is low in fat, but lacks some essential amino acids.

Proteins in preparations are divided based on the absorption rate and this determines their use. Rapidly absorbable proteins include whey protein in the form of an isolate and hydrolyzate, soy protein and beef protein. Slowly absorbable proteins are casein and egg white. Whey protein concentrates have an intermediate absorption time.

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Protein supplements - for whom?

Protein supplements are intended mainly for people who practice physical activity on a daily basis. Since training causes muscle damage, larger amounts of protein are needed to regenerate and develop them. The average person who does not exercise regularly needs 0.8 g of protein per kilogram of lean body mass per day to function optimally.People who train endurance sportsneed increases to1.4 g / kg bw, and in strength athletes - up to 2 g / kg bw . In athletes and physically active people, it is sometimes difficult to meet the body's need for protein with a diet alone.

- A man weighing about 90 kg with a body fat level of about 12% should eat about 160 g of protein per day. In 100 g of chicken breast we have about 20 g of protein. As a rule, it's hard to eat so much meat - says personal trainer Paweł Murawski.

Check: How much protein to eat before and after training?

Protein supplements can be used by all people who have protein deficiencies in the diet, eat little meat, eggs, cottage cheese or cheese (remember that not all dairy products are a good source of protein). Vegetarians can eat soy protein, rice protein, hemp protein, and pea protein supplements.Nutrients are also a good solution for people who have problems digesting meat and eggs. Protein in nutrients is already partially broken down, and therefore better digestible, which makes the digestive system less burdened.

Protein supplements - how to use?

The type and amount of protein supplement should be adjusted to the level of activity and training goal. For people who train once a week, one serving of protein per day in a meal eaten after training is enough.A serving is usually 30 g . Manufacturers of nutrients attach measuring cups to their products that allow you to easily measure the right amount.

  • People who train for overall fitness once a weekdo not need a protein supplement at all.
  • With training 2-3 times a week for general fitness , one serving of protein a day after training is sufficient. It is then recommended to use preparations containing a mixture of whey protein isolate and concentrate.
  • For those training more than 3 times a week, for general fitness , 2 portions of a mixture of different proteins (the so-called matrix) are recommended daily.
  • To increase strengthwhey protein concentrate is recommended. It's best to use 2 servings of whey protein concentrate - one after training and the other with any meal.
  • When losing weightisolation will be a bit better, but for beginners, the same effect will be obtained by using the concentrate. People who are losing weight can also use two servings of protein, but in the form of an isolate, or 2-3 servings a day of a supplement that is a mixture of isolate and concentrate.

The use of a protein supplement is strictly dependent on the amount of activity and its type. It is necessary to pay attention to lean body mass and select the necessary amount of protein based on it. If the diet of classic products is rich in protein, the use of more than 1 portion of the supplement is not needed. Trainer Paweł Murawski emphasizes thatfor most people who train, 1 portion of protein supplement daily is enough . 2 servings are intended for men with higher weight and people who exercise frequently. Larger amounts are taken by people with large muscles and those who treat sport more professionally. For people who train, protein should be included in every meal. Most of this nutrient, however, should come from food, not protein supplements.

The protein supplement can be turned on:

  • for breakfast- pancakes and pancakes with the addition of conditioner are popular;
  • before training- about 1 hour before exercise, you can consume a portion of the concentrate or a mixture of isolate with concentrate,e.g. in the form of a cocktail;
  • after training- a large amount of protein delivered in the "anabolic window" 30-60 minutes after exercise accelerates regeneration and promotes muscle growth. The most commonly used is whey protein concentrate.;
  • between meals- if the meal was not nutritious enough or there is a very long break between meals, you can reach for a casein-based conditioner or a mixture of many proteins;
  • at bedtime- when we wake up very hungry in the morning, it is worth including a casein conditioner with your evening meal.

Check also:

Protein cocktails - recipes for fruit and vegetable smoothies

The best sources of protein for athletes and bodybuilders [LIST]

High-protein meals for muscle mass - recipes

Worth knowing

Protein supplements and slimming

The mere use of protein supplements without changing the diet and increasing physical activity does not have a slimming effect. In order for the energy reserves constituted by adipose tissue to be burned, the body must be in a caloric deficit. However, scientific research shows thatincluding protein supplements in the weight loss process can bring positive resultsin the form of faster fat loss and a better ratio of muscle mass to adipose tissue.

One randomized clinical trial included 158 people. Both groups used a 500 kcal caloric deficit for 12 weeks. The mean weight loss was similar, however, compared to the control group, the group receiving the protein supplement showed a statistically significant greater reduction in body fat (by 1.2 kg) and lower loss of muscle mass (by 1.3 kg). Another study found that taking whey protein isolate for 12 weeks improved fasting insulin levels and reduced insulin resistance in overweight and obese people. Greater insulin sensitivity increases the effectiveness of the diet.

Protein supplements - which one to choose?

According to Paweł Murawski's personal trainer, the basic criterion when choosing a protein supplement should beprotein content in the preparation .It shouldn't be less than 80% . Pay attention to the amount of endogenous amino acids (the body is able to produce them) and exogenous (you must provide them with the diet).

The usefulness of the nutrient for muscle development is mainly determined by the presence of exogenous amino acids: leucine, isoleucine, phenylalanine, lysine, methionine, threonine, tryptophan, valine and relatively exogenous ones: arginine and histidine.

Amino Acids should be approximatebe:

Izoleucyna49.7-57.3 mg / g
Leucine79.8-106.6 mg / g
Walina18.4-59.3 mg / g
Lysine76.1-88.1 mg / g
Methionine and cysteine ​​(containing sulfur)79.7mg / g in total, in roughly equal amounts
Phenylalanine and Tyrosine (Aromatic)58.2mg / g in total, in approximately equal amounts
Treonina61.1-68.7 mg / g
Tryptophan17.3mg / g
Histidine7.8-18.7 mg / g
Alanina42.1-55.5 mg / g
Arginina22.0-27.1mg / g
Glutamine141.4-158.4mg / g
Glycine13.8-53.2mg / g
Proline46.7-66.6mg / g
Serine38.8-53mg / g
Aspartic acid94.1mg / g

The packaging of protein supplements hasinformation about BV, i.e. the biological value of the protein used- it is an indicator of the amount of protein that can be absorbed by the body at one time. Biological value of individual proteins:

Whey protein isolate159
Whey Protein Concentrate104
Lactalbumin (milk protein)104
Egg white88
Chicken breast79
Casein77
Soy protein75
Potato protein60

A good protein supplementshould not contain taurine or creatine .sugarin various forms (glucose, sucrose, glucose-fructose syrup) is undesirable. Lactose, i.e.milk sugar , is often present in dairy supplements (whey, casein), which in many people causes food intolerance in the form of flatulence, gas and diarrhea.

When choosing nutrients with interesting flavors, you must take into account the presence ofaroma and sweetener . However, the list of ingredients should be short. Some manufacturers have only 4 ingredients in the protein supplement on the packaging. Conditioners also includeemulsifiers , which facilitate dissolution and prevent the formation of foam. Emulsifiers are harmless food additives.

You also need to includeprotein digestibility . Animal characterizesaround 90%. digestibility, while vegetable - 60-80%. Therefore, to get the same effect of plant protein supplements, you need to take more.

The most commonly used protein supplement isWhey Protein Concentrate (WPC) . It is versatile and can be an addition to any meal. Whey protein is especially recommended in a post-workout meal as it accelerates muscle regeneration and growth. Whey protein isolates and hydrolysates have more protein and less fat and carbohydrates than concentrate. They are mainly used by athletes during weight loss.Caseinis used in a meal at bedtime because it is slowly digested, so the amino acids are released from it for a long time.

Protein supplements - effectiveness ranking

Among the available types of protein in protein supplements,whey proteinprovides the best and fastest effects for the growth of muscle mass. This is due to its highest biological value, very high content of glutamine (21.9 g / 100 g) and leucine (11.1 g / 100 g) necessary for the synthesis of muscle proteins, as well as high stimulating activity of protein synthesis factors.

Much slower effects of increasing muscle mass and strength are caused bycasein and egg white . However, they are comparable to whey proteins in the long term. Specialists suggest that in the long term, the best results in building muscle mass and strength come from combining whey proteins and casein or using whey proteins more often and in smaller portions.

The lowest biological value, and at the same time the smallest muscle growth effects, is caused bysoy protein . According to one study, the consumption of 30 g of whey protein after training compared to soy protein causes at least 2 times longer stimulation of the secretion of the factor responsible for the synthesis of muscle proteins (p70S6K). A study comparing the effect of casein and whey protein on the stimulation of muscle growth showed that the intake of whey protein increases the amount of proteins produced in the body by 68%, while casein - only by 31%.

Protein supplements and he alth

In the context of the positive effect on he alth, the most common word is whey protein, which in addition to typical proteins also contains immunoglobulins. Whey protein has been proven to stimulate the immune system. In addition:

  • helps lower total cholesterol and LDL cholesterol in obese men and women (12-week study on a 70-person group);
  • reduces blood pressure in people with hypertension, it reducesrisk of heart attack and stroke (respondents consumed 28 g of protein per day, no differences were found between the intake of the hydrolyzate and the concentrate);
  • reduces fasting insulin levels and improves insulin sensitivity. This effect was not found for casein;
  • stimulates the production of the powerful antioxidant glutathione.

The basic question is -do protein supplements really accelerate muscle regeneration after training and increasing their mass ? A large 2014 study based on a review of the available literature showed that it was, but only in comparison with people with a negative nitrogen balance (providing too little protein in the diet) and providing too little energy to the body. Therefore, protein supplements are only needed when the diet does not meet the protein needs or is reducing in nature.

Protein supplements - side effects

Protein supplements used adequately to the body's needs are not harmful, and even pro-he alth. It happens, however, that due to nutrients and the selection of food products, there is too much protein in the diet. This is especially true for people who are just starting their adventure with training and are not yet able to estimate how much protein they consume. In their case, it is often an amount of more than 3 g per kilogram of body weight per day.

What side effects can excessive intake of protein supplements cause?

  • Excess protein is converted in the liver into glucose - energy material, which under appropriate conditions is converted into triglycerides, which are a component of adipose tissue.
  • Redundant metabolic products are created, which must be excreted from the body mainly in the urine. Increased urination, combined with exercise, can lead to chronic dehydration.
  • There may be an increased excretion of calcium in the urine and, consequently, bone decalcification.
  • The risk of calcium oxalate kidney stones increases.
  • The risk of gout increases.
  • There is an excessive build-up of gas in the intestines.

The article was written in cooperation with a personal trainer Paweł Murawski.

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