What are the best protein supplements?
There are many types of protein supplements on sale. They differ in many ways, mainly in their amino acid profile, assimilability and quality. The source of the protein is significant, so bear this in mind when purchasing. Whey proteins (Whey Protein) are the most popular. They are valued for their affordability and high value. A large part of the composition of this type of nutritional supplement is essential amino acids, which the body is not able to produce on its own. This means that you need to provide them from the outside. They are essential for building muscle mass. The advantage of whey proteins is their fast absorption by the body, which is crucial after training. You can also use them between meals. Whey proteins are also beneficial due to their high taste qualities.
The following can be distinguished:
- Whey concentrate (WPC)
- Whey isolate (WPI)
- Whey hydrolysate (WPH)
Which type is the optimal choice? Most athletes opt for Whey Isolate, produced through ultra and microfiltration. It owes its popularity to its low amount of carbohydrates and fats. Up to 90% of whey protein isolate consists of protein (minimal fillers). In addition, whey Isolate has a perfect profile of branched-chain amino acids BCAA.
Beef Protein – or beef protein – is also worthy of note. Many bodybuilders and athletes believe that beef is the most valuable source of protein. It is a natural source of keratin, which is very important for people who work out. In Beef Protein’s favour are its complete aminogram (a complete product), lack of lactose (ideal for a dairy-free diet) and fast absorption. Thanks to its high protein content, the nutrient ensures a noticeable increase in muscle mass and effectively inhibits muscle catabolism.
What protein supplements are available?
If you’re on a meat-free diet or don’t use animal products, try Vegan Protein, a plant-based supplement. The choice is now vast, making it possible to run out of flavours and ingredients. You can find protein supplements made from peas, amaranth, soy, hemp, rice, wheat etc. However, not everyone will like the taste of Vegan Protein, which is quite specific despite carefully selected sweeteners, flavours and additives. This depends on individual preferences. A more critical issue is the incomplete amino acid profile. This is because plant protein is considered to be incomplete. One or more amino acids are always missing, which hurts, among other things, the synthesis of muscle fibres. This requires a combination of different protein fractions.
It is worth bearing in mind the presence on the market of nutrients containing casein protein – dairy origin. It has certain advantages, but it is also not lacking in disadvantages. Casein protein is characterised by an extended-release time of amino acids. They can be present in the bloodstream even for several hours after consumption. Of course, this solution won’t work right after a workout when the nutrient intake aims to provide well-absorbed amino acids as quickly as possible. Why use casein protein, then? It can be great for people who take long breaks between meals. It is also perfect for nighttime. It will have the advantage of providing a feeling of satiety for a long time. If you are on a reduction diet and want to eliminate excess body fat, we recommend nutrition with casein protein.
How should I use protein supplements for the best results?
Protein supplements are in powder form, so the best way to take them is to first dissolve them in water or milk. Then, just pour the liquid into a shaker, pour in the measured amount of protein and stir until completely dissolved. It is assumed that people training in strength sports should consume two to three grams of protein for each kilogram.
Protein supplements promote increased muscle tissue and improve recovery. If someone is on an elimination diet, wants to accelerate the development of lean muscle mass, has
