How to Choose the Ideal Protein for Mass Gain and More

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Protein is one of the key protein elements in the structure of muscle mass in the human body. When ingested with food, it is broken down into amino acids. They are known to be responsible for the condition of the muscles, but not the protein itself directly. How to replace protein, which is so popular among athletes today, its harms and benefits are discussed further in the article.

How does protein work in the body?

As you know, protein itself is not capable of building muscle mass. However, the products of its breakdown, namely amino acids, are directly involved in this process. With heavy physical exertion, a mechanism is activated in the body that provokes the growth of muscle tissue.

Experienced trainers recommend consuming protein that is quickly broken down and absorbed. It can bring the fastest results in muscle building. How to replace protein? This can also be done with the help of medications.

Nutrition and weight loss products

But they are products that really help improve metabolism and are sold in pharmacies. A medicine containing iodine ensures normal functioning of the thyroid gland. What results did the third manufacturer show?

Everything is standard - a dry mixture with a miraculous composition that melts fat before your eyes. Oh, if only. Since we have already examined two manufacturers and you understand the basic principle, at this point we will focus on the differences between Fito Slim Balance products.

As the manufacturer said, after the first doses you will forget about the craving for sweets, of course, because the composition is full of dextrose - almost the same sugar, constant appetite and heaviness in the stomach.

Review of effective means for smooth weight loss in pharmacies

But we will say something else - this protein shake is an ordinary protein, which with a similar composition can be bought at a couple of times cheaper.

How to replace protein, how to distribute it correctly

After you have calculated the required daily dose of protein, you need to create a proper nutrition plan for yourself. The diet must contain foods rich in essential protein.

Then, as experienced nutritionists recommend, the required amount of protein should be evenly distributed among all meals per day. Typically, each meal contains about 30-40 g of protein products. You should also consider that the most important snacks will be 2 hours before your workout and as soon as possible after it.

Content

• 1 Protein
• 2 Protein in bodybuilding 2.1 Food sources of protein
• 2.2 Types of protein
• 2.3 Authenticity testing 2.3.1 Laboratory quality testing

Foods that contain protein (protein)

As many people know, protein is mostly found in animal products. It can be chicken eggs, meat, fish, cottage cheese and many others. However, plant foods also contain protein. It, according to experts, has less energy value than protein of animal origin.

Is it possible to replace protein with such products? Yes, you can. If you have time, getting a beautiful body is not a task of several months.

When protein enters the body, it is broken down into essential and non-essential amino acids. The difference between them is that the body begins to synthesize those that are replaceable in case of absence on its own from internal sources.

The most popular foods that contain protein are the following:

• eggs;
• fermented milk whey;
• cottage cheese;
• hard cheese;
• pink salmon;
• Wheat groats;
• oats;
• peas;
• soy;
• corn;

Using this list, you can choose the most suitable products for yourself and create the right diet. This will help answer the question of what can replace protein.

How much does protein cost?

The question of how much protein costs is quite difficult to answer, because its price depends on the type of protein and the manufacturer. Basically, we can say how much whey protein and casein cost - approximately 1000 - 1500 rubles. Weider (Germany) will cost you this price, Optimum (USA) will cost you a little more, and Twinlab (USA) will cost you a little less.

How much does an average can of protein cost? It will cost about 500-600 rubles per kilogram. Personally, I don't buy this!

How much does a gainer cost? 3 kilograms of gainer from Weider (Germany) will cost about 2,500 rubles. But this does not mean that they are cheaper, they just have very large portions.

Gainer, casein and whey protein are essential for any athlete who wants to gain muscle mass. But never confuse these three main types of sports nutrition, as they have different properties: whey protein is suitable for both cutting and bulking, gainer is designed only for gaining muscle mass, and casein is a slow protein and is used at night to suppress catabolism.

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"B AMIN N"

This effective drug, according to athletes, consists of a mixture of proteins that break down into amino acids, as well as electrolytes. Their ratio is calculated in such a way that vitamin N completely covers the daily protein requirement for the human body.

The drug contains all essential and non-essential amino acids. It also supplies the body with electrolytes in the form of potassium, magnesium, and calcium. All useful substances in “B AMIN N” are selected by analogy with a chicken egg.

The drug can reduce the risk of thrombophlebitis. The following categories of persons are prohibited from taking this drug:

• people with kidney failure;
• with liver dysfunction.

As a side effect from taking it, nausea is sometimes possible. In the comments, users write that if the dose recommended in the instructions is exceeded, in addition to nausea, vomiting is possible.

We've figured out how you can replace protein at home and what medications you can take as protein substitutes. We hope that the recommendations from the article will be useful to you. However, we should not forget that taking the required amount of protein during training is only part of the success. Much depends on nutrition. Therefore, carefully review your diet. Eliminate all kinds of chips, cola, mayonnaise, hamburgers and french fries. Eat more fresh fruits and vegetables, meat, fish, dairy and dairy products. And only as a supplement, take drugs with protein or introduce foods rich in such protein into your diet. Then your efforts will definitely not be in vain, and a healthy body will delight you with successful training.

Protein is a dietary supplement that provides additional protein. According to Harrison's Principles of Internal Medicine, you should consume 0.36 grams of protein daily for every pound of your body weight. Medical professionals sometimes recommend protein pills to patients who are not getting enough protein from their diets. Additionally, bodybuilders and athletes sometimes use protein tablets as an alternative to protein powders and shake to build muscle. However, as a dietary supplement, you should talk to your doctor before taking protein tablets.

Proteins: indications and contraindications

There is a long list of indications for taking protein, here it is: - active participation in any kind of sports; — preparation for sports competitions; - work involving heavy physical activity; - excessive fatigue; - to build muscle mass; - excess weight; - irregular and unbalanced nutrition, diets; - traumatic or postoperative shock; - anemia; - hypoproteinemia; - hypoalbuminemia; - prevention of heart and vascular diseases.

Proteins are well tolerated by the body and do not cause side effects. But there are a number of contraindications to taking protein, if any, use protein with caution.

Contraindications of proteins include the following: - allergic reactions or individual intolerance to the components of the drug, which is manifested by defects on the skin, indigestion, nausea, vomiting; - kidney disease - if present, it is prohibited to use protein preparations even in minimal doses. This type of contraindications includes renal failure, genetic predisposition to kidney disease, inflammatory and infectious diseases of this organ; - liver failure is a clear contraindication, since it will worsen under the influence of protein; - low secretion of gastric juice.

There are also a number of side effects that may occur after taking protein drugs. They become the result of an allergic reaction, or are caused by exceeding the dosage of protein. It is for this reason that before you start taking protein, consult a trainer or doctor and follow these recommendations.

Amino acids

When you exercise, you fatigue your muscles. To repair your muscles from this damage and aid in recovery, your body needs protein. Protein contains 20 amino acids, which can be divided into two groups. The eleven amino acids found in protein are non-essential because your body can naturally produce them as required. The remaining nine amino acids are essential, meaning you must get them from dietary or supplemental sources such as fish, chicken, milk, eggs and meat. Additional sources of essential amino acids include protein tablets.

Compound

Spirulina algae contains:

1. Squirrels . This is a valuable source of protein (algae contains up to 70% of it, while chicken meat contains only 25%). Spirulina protein contains all the essential amino acids.
2. Carbohydrates (10 — 20%).
3. Fats (5%). Spirulina contains all the essential fats.
4. Minerals and vitamins.

Spirulina is most valued for containing a record amount of phycocyanins. The ability of these substances to destroy cancer cells has been scientifically proven.

Algae also contains a lot of chlorophyll . The human body can do without this substance, but when it is supplied, the functioning of many organs and systems improves. Thus, chlorophyll increases the content of red cells in the blood, due to which hemoglobin increases, oxygen flows faster from the blood to different tissues of the body. This substance has powerful anticancer, antioxidant, and antimicrobial properties.

Spirulina contains a huge complex of vitamins : C, PP, E, group B. It also contains microelements: cobalt, copper, selenium, chromium, molybdenum, silicon and many others. It is not surprising that algae has a huge list of beneficial properties, which has a beneficial effect on the functioning of almost all organs of the human body.

Sources

Manufacturers use different protein sources to produce protein tablets. When shopping for protein tablets, look for tablets made using a quality protein source that also provides your body with other essential vitamins and minerals. Good sources of protein found in protein tablets include beef liver and whey protein. Additionally, beef liver and whey protein do not cause the unpleasant aftertaste typically associated with protein pills.

Advantages and disadvantages

The positive aspects of protein consumption are obvious. This substance accelerates the process of muscle growth and helps replenish the necessary elements in the body. Since the powder is made exclusively from natural ingredients, it does not pose any harm to health.

The only thing that novice athletes need to take into account is that protein is an additional source of protein, but not the main one. Under no circumstances should you replace all meals with a cocktail containing this supplement. Also, when calculating the daily intake of a substance, it is important to take into account and subtract the amount of protein that a person receives from food.

The disadvantages of the powder include its cost. It’s not without reason that people are so interested in how long 1 kg of protein will last. For protein concentrate you will have to pay an average of about 3 thousand rubles, 1000-1500 rubles. casein and soy protein will cost.

Recommendations for entry into the body

You should never substitute meals with protein tablets and use this type of supplement in conjunction with regular meals. Many protein pill manufacturers recommend taking these pills before your workout to give you extra energy. Typically, you should wait at least 2 hours after consuming protein tablets to begin your workout. This will give your body adequate time to digest and use the protein properly. You can also take protein pills immediately after your workout to help with muscle recovery.

Conditionally essential

More often they are synthesized directly by the body. However, in stressful situations in the form of physical activity or illness, they may be produced in insufficient quantities. There are cases of no synthesis at all. Such amino acids can also be purchased at the pharmacy.

Essential amino acids:

• Glutamine. In addition to dairy and meat products, you can see them in beets, spinach, cabbage, and parsley.
• Arginine. Includes medications, nutritional supplements for athletes or to stimulate the immune system.
• Tyrosine. A sufficient amount enters the body with proteins in food; their deficiency is generally not detected.
• Cysteine. Found in most proteins from which hydrolysis is formed; raw materials for obtaining keratins - hair, feathers, horns, etc.
• Glycine. Registered in the form of food additives under code E640 for modification of aroma and taste, found in medicinal preparations.

Protein cocktail

You can also get extra protein by consuming protein shakes. However, protein shakes also contain extra calories that are not found in protein pills. Many athletes who want to gain weight will combine protein shakes with an exercise program to gain weight. Additionally, since protein shakes contain extra calories, you can also use this type of protein supplement as a meal replacement. You should, however, talk to a medical professional before taking any type of protein supplement.

Which type of protein to choose

• Egg is the leader among proteins in terms of ease of digestibility. It is rightfully considered the standard for comparing other proteins, since it is 100% absorbed by cells.
• Whey is the most valuable protein with the highest content of amino BCAA. In isolate form, this protein is broken down at an instantaneous rate, making it the ultimate energy, strength and function restorer for muscle growth.
• Casein has a complex structure, therefore it provides long-term and uniform nutrition of cells with the necessary resources and amino acids. They drink it before bed and for long-term nourishment.
• Soy is an excellent cholesterol regulator. Ideal for people with problematic weight and lactose intolerance.
• Collagen is a protein that will be indispensable for athletes with problems and chronic ailments of musculoskeletal tissue. It perfectly strengthens ligaments and joints, has an excellent effect on the condition of the skin and promotes rejuvenation.
• Milk protein is a protein mixture with a 20/80 formula, where 20% is whey protein and 80% is casein.

To summarize, it should be emphasized that choosing the right protein depends on your ultimate goals and the purely individual needs of the body.

Description of the complex for muscle growth

The totality of elements from a protein is a complex of amino acids. Bodybuilders often buy them at the pharmacy, because muscles consist almost entirely of proteins. They are necessary for muscle fibers to grow, strengthen and repair.

Attention! It is worth noting the properties of the complex that promote the production of hormones.

These elements increase strength and endurance, restore mental state at the end of training, break down subcutaneous fats and improve the working process of the brain. You can buy amino acids at the pharmacy; the name, however, may be unknown to the buyer. A specialist will advise on this issue and help you choose the appropriate drug.