Protein is a protein concentrate in powder form, needed for muscle growth. Protein is vital to the body’s recovery and cell growth (of any kind and muscle cells in particular). Protein deficiency, expressed in varying degrees, can lead to increased fatigue, insomnia, anemia, muscle and joint pain, weakness, hair loss and skin rash.
It is especially important for athletes, whether they go to the “pump room” after work to relieve stress or prepare for championships, to get enough protein. The fact is that during strength training, the proteins contained in a person’s muscles are destroyed. In order for muscle mass to recover and grow, a certain amount of protein food must be consumed daily.
University of Connecticut nutritionist and educator Nancy Rodriguez, based on research by more than 40 scientists, lists the following protein intake guidelines (good for both men and women)
1.2 grams per kilogram of weight for sedentary people;
1.4 to 1.6 grams per kilogram for individuals who engage in physical labor or endurance training (running, swimming);
1.6 to 2 grams per kilogram for those who exercise regularly.
For many people, even 100-120 grams of pure protein is a rather large portion that is difficult to fit into a daily diet. Powdered protein solves this problem by allowing even a small amount of food to give you a daily protein allowance.
Casein protein is a protein that is made from cow’s milk by fermentation. It is a “slow” protein that takes 5 to 8 hours to be absorbed by the body and provides a long-lasting feeling of satiety. Casein is not suitable for rapidly building muscle mass, but it is good for muscle recovery (the manufacturer recommends using it in the evening so that the recovery process takes place at night).
It is contraindicated for people who are lactose intolerant.
Whey protein is a product of whey processing containing easily digestible amino acids, lactose, B vitamins, calcium and other minerals. Whey protein can be called “fast” because it is easy to digest, increases metabolism and satiety.
Whey protein can be divided into 3 types depending on its purification level:
concentrate (contains up to 80% protein, fats and healthy elements);
Isolate (more than 90% protein);
Hydrolysate (more than 90% protein, has the highest digestion rate).
Isolate and hydrolysate are almost fat-free and can be used by people who are lactose intolerant.
Egg Protein is made from egg white. Its high leucine content stimulates muscle growth. Moreover it improves the synthesis of hemoglobin and stimulates the nervous system. At present egg white is mostly used in complex proteins or desserts. It can be used by people who are lactose intolerant. The contraindications are protein allergies and gastrointestinal disorders.
Plant proteins (soya protein, oat protein, pea protein) are substitutes for animal proteins. They are also suitable for people who are lactose intolerant, vegetarians, vegans, athletes, and those who fast for religious reasons. Minus: it can cause allergies.
Multicomponent protein consists of several types of protein, minerals and vitamins. Complex mixtures belong to the long-acting sports food: different proteins are absorbed at different times and enhance each other’s effects.