Which protein to choose?

The current market is oversaturated with a variety of protein products. It is therefore no wonder that less experienced gym-goers have no idea what product is suitable for them. Under the term "protein" many of them imagine all sorts of magic muscle powders and other nonsense. If you are one of them, then read on. The most basic information, including tips on quality and cheap proteins, can be found in this article.

Protein products are one of the most effective supplements for muscle growth. We distinguish between plant-based (hemp protein, pea protein,...) and animal-based (for example, beef protein). I will introduce you to the best-selling and most effective ones in the next few lines:

1. Whey proteins

The most widely used and the best type of protein is whey protein. Whey protein is one of the best sources of high quality and quickly digestible protein. At the same time, it contains a complete amino acid spectrum, which is absolutely essential for the maximum effect of the ingested protein. According to Rubner's law of limiting amino acids, the utilization of all the amino acids ingested depends on the amount of the least abundant amino acid. This makes whey protein the best type of protein you can come across in terms of protein absorption and utilization. Due to its popularity, it is also the most scientifically researched dietary supplement, making it theYou can be sure that there are no undetected negative effects associated with its use.

Whey proteins are divided into three groups according to the amount of protein they contain and their absorbability.

Whey protein concentrate

The first one is whey protein concentrate, where the protein content ranges from 60% to 80%. We have selected products from this category in our comparison of the best whey proteins. This type of protein is excellent for beginner exercisers or for bodybuilders in the volume phase. A great advantage is also the lowest content of artificial sweeteners (aspartame, acesulfame K,...). It is suitable not only after training, but also at any time of the day. What I would like to highlight with the concentrate is also its great taste. They usually don't contain much sugar, so they are not over-sweetened. Many of them also contain probiotics to aid digestion. However, the amount of these is rather cosmetic and if you have any problems with your metabolism, it would definitely be better to take probiotics in the form of a separate supplement. Our probiotics comparison will help you choose one, where we select the best products on the market.

Whey protein isolate

The second category is whey protein isolate. For these products, the protein content ranges from 75%-90%. It is especially suitable for the diet and thanks to its fast absorption it is also excellent after training. The reduced lactose content is also a great advantage, which is especially welcome for athletes with milk sugar intolerance. A minor negative can be the higher content of artificial sweeteners than concentrate - the bestWe have tried to select the best products in our ranking of the best protein isolates.

REVIEW: How do we rate the new Pentha Pro protein?

Whey Protein Hydrolysate

The last category is whey protein hydrolysate, which contains between 70% and 90% protein. This is an excellent post-workout product, it contains no sugars, it is the fastest absorbing protein available on the market. You will definitely appreciate the hydrolysate at the end of your diet or for digestive disorders. The negative I have to mention here is the already largely synthetic taste. Precisely because of the absence of sugar and the large amount of artificial sweeteners, this product is indeed great in terms of nutritional value, but definitely not in terms of taste. The ranking of the best hydrolysates will help you to choose the TOP products from this category.

In addition to the specific type of whey protein, it is also advisable to look at the method by which it was produced. When choosing your ideal product, make sure that it is made using the CFM (Cross Flow Microfiltration) method, a system of microfiltration through crossed ceramic filters. In this method of production, the whey does not come into contact with chemicals, nor is it heat treated. For this reason, it is the most gentle and absorbable of all proteins.

The benefits of whey protein are several:

• it is the most digestible of all proteins
• contains the full spectrum of amino acids
• helps de-acidify the body
• has a high calcium content and minimal sodium content.

2. Micellar casein

The second group that we will discuss here are protein preparations derived from milk, specifically a supplement called micellar casein. I don't think there is any need to dissect this group at length, so let's just stop at the most important information. This is a high quality, slow-release protein that is suitable for bedtime. During the night, the body does not take in nutrients, and therefore the muscles are at risk of catabolizing. With micellar casein, however, there is no such risk, as the amino acids are released gradually and the muscles are thus supplied with protein for several hours.

Caseins also contain a full spectrum of amino acids and are therefore suitable for optimal muscle growth. It is very important to distinguish between micellar casein and calcium caseinate/sodium caseinate etc. These products are merely marketing gimmicks by marketers. It is basically a protein precipitated with hydroxide (sodium hydroxide was used in the production of sodium caseinate, etc.). In reality, caseinates are completely useless, as our bodies cannot process them and so will excrete them.

3. Beef protein

I would like to pause on beef protein. I'm sure there are many athletes who will recommend these products, but I take the opposite view. Diet is the alpha and omega of every bodybuilder. Meat is the diet. If you eat half a kilo of meat in a day, it is pointless to get more meat powder in you. You run the risk of overacidifying your body. As with every product mentioned here, I have a lot of experience with beef protein. What I really have to "highlight" is the absolutely disgusting taste of most of the preparations. Imagine a powder made from meat with a vanilla and lime flavor. In addition, what the manufacturer labels as "meat" here may actually be ground cartilage and other nastiness. After all, for what reason is beef protein, which has to go through many processing steps, cheaper than quality beef?

Not to lump all beef proteins together, you can get some very high quality products. And these are a good choice for those who don't get enough meat from their diet. If you are thinking of buying one, try samples first of all, which are commonly available in online stores. You will either become a staunch opponent of these proteins or you will fall in love with them.

4. Soy protein, pea protein, hemp protein

All of the previous types of protein are of animal origin, which means they are not suitable for vegans. However, there are also several types of plant-based proteins that are suitable for people who have eliminated animal products from their diet. It should be noted, however, that plant proteins do not contain the full spectrum of amino acids, so they are not as good for the body as whey protein, for example. To maximize their effect, you need to supplement the missing amino acids from another source, which can sometimes be complicated. All vegan proteins also have in common that they usually don't wow you much with their taste.

However, if you avoid animal products, plant-based proteins are the obvious choice for you. Our comparison of the best vegan proteins will help you choose the right one , in which we've broken down the best products on the market in detail.

Soy protein

The most widely used plant protein is soy protein. It has the distinct advantage of containing all 9 essential amino acids, which is not common with plant-based protein sources. However, a significant problem with soy is that it is a very common allergen. To make matters worse, soy contains high levels of isoflavones, substances similar to estrogens. For this reason, long-term consumption of large amounts of soy is not recommended.

Pea protein

Pea protein is one of the higher quality plant proteins, but it also has the main problem associated with plant protein sources. Although it contains all 9 essential amino acids, some of them are present in relatively small amounts (especially methionine). On the other hand, it is fair to add that unlike most plant proteins, it contains plenty of leucine. Nevertheless, the amino acid spectrum of pea proteins is far from ideal.

Rice protein

Rice proteins have similar nutritional values to pea proteins, but with the difference that theydo not contain all the essential amino acids. In practice, most plant proteins contain a combination of the two, as they complement each other in some respects.

Hemp protein

The last widespread group of vegan proteins are hemp proteins. They have the advantage of containing all 9 essential amino acids, although some studies suggest that hemp protein contains proteins are very low in lysine, which, like other plant protein sources, makes them a legal limiting amino acid.

To help you get your bearings quickly, we've put together this infographic:

5. Egg protein

The last type of protein, but one of the less common ones, is egg protein, sometimes also known as egg albumin. Its great advantage is its complex amino acid spectrum containing all 9 essential amino acids. Although egg albumin is easily digestible, its absorption is relatively slow. After milk protein, it is the slowest source of protein on the market. It is therefore particularly suitable for the night or as a snack during the day. However, it is definitely not the best source of protein right after a workout, when the body needs to be able to use the protein as quickly as possible.

Now let's break down the proteins according to what your goals are:

Which protein product is suitable for your diet?

A protein drink is an essential preparation for any weight loss diet. When losing weight, muscles are at risk of catabolising and you may not always cover the necessary protein intake from food. The ideal choice is whey protein processed by the CFM method. This method is the most gentle of all, as the whey flows through ceramic filters and does notIt does not come into contact with any chemicals that would interfere with its digestibility or absorption. If you are on a really extreme diet, whey protein hydrolysate is the optimal choice for you. It contains no sugars or lactose, making it the best for burning fat. Our comparison of the best hydrolysed proteins will help you choose one . Another great choice for your diet is whey isolate, which is cheaper than hydrolysateIt's cheaper than hydrolysate, but still boasts excellent nutritional values and minimal sugar content. In our ranking of the best whey isolates, we'll advise you which products are definitely worth a try.

Which protein product is suitable for scooping?

But a protein product is by no means just a matter of diet. On the contrary, it should also be the basis for volume - even if you're not dieting and trying to gain muscle mass. Again, it is advisable to reach for whey protein, which does not burden digestion and prevents over-acidification of the body. Another option is a whey protein with a high carbohydrate content (called a gainer). This type of whey protein is designed specifically for athletes who are in the bulking phase of training and trying to bulk up. So don't overlook our comparison of the best gainers, in which we've paid attention to the best carbs on the market.

Which protein product is suitable after exercise?

This section is probably of most interest to you because the main use of protein supplements is just after a workout. I will briefly explain why this is the case.

During training, muscle fibres are stressed and microscopic cracks form in them. The body is thus in catabolism. If you give it a protein product after training, the muscles get the necessary dose of amino acids for optimal muscle growth. These supplements do not place any burden on the metabolism. And that's the magic. If you were to eat 200g of meat immediately after a workout, your metabolism would take a big hit and it would take a long time for the protein to get into the muscle at all. Protein is digested almost immediately and, thanks to its branched-chain amino acid content, it will also kick-start post-workout muscle fibre regeneration and protein synthesis as such.

But which protein to reach for this time? The most optimal option is whey protein hydrolysate, which is the fastest digesting of all proteins. But if you can't afford hydrolysate for financial reasons, plain concentrate is quite sufficient.

Which protein product is suitable for bedtime?

Most of us don't take in any calories while we sleep, so it is advisable to take a protein supplement with a protein powder.It is advisable to eat protein before sleeping, as it is absorbed slowly and the muscles are thus supplied with protein for a long time. Micellar casein is just such a product. The protein source in this case is not whey but milk. The protein from this product is released gradually over several hours and the muscles are not at risk of catabolisation during sleep. When buying this product you must make sure that the only source of protein is micellar casein. Manufacturers sometimes try to cheat the products by using calcium caseinate, which is not used by the body.

Is protein suitable for women?

In various discussions, I often read posts from women asking if they can take protein or other supplements. Of course they can. These are purely natural products that are suitable for all athletes regardless of gender. Specifically, protein is one of the very useful supplements for women. Although women tend to be very strict when it comes to fitness nutrition, protein can serve as a substitute for one meal and does not contain any unnecessary calories. You can check out our reviews of the best protein for women.

If I already have protein, how do I dose it?

It's impossible to say exactly how many doses of protein you should or shouldn't drink. The most important dose should be after your workout, the rest depends on your daily protein intake. If you don't know how much protein to take in a day, then our article on optimal protein intake will help you. Protein can be dosed at any time of the day. If you don't want to put a strain on your metabolism right after you wake up, a dose of protein at breakfast is a good idea. If you don't want to consume unnecessary calories before bedtime, it can also be included in the evening. In short, it's up to you.

What are the best proteins on the market right now?

It is impossible to clearly point to the best protein, different types of products suit everyone. From my personal experience, whey proteins are the best because they suit digestion best. In addition, they are also very well balanced in terms of taste. If you're looking for the really best protein on the market, check out this ranking or you can look foron our website, where you'll also find reviews, experiences and recommendations from other users.

Protein bars

You've probably noticed that many companies also make their own protein bars. However, manufacturers like to add soy protein, for example, which is cheaper than whey protein. At the same time, it doesn't contain the full spectrum of amino acids and is therefore not fully usable. So if we are talking only about quality protein bars (for example, Quest Bar or Combat Crunch), they are highThey are an excellent dietary substitute in situations where it is not possible to pull out boxes of chicken and rice. They contain convenient sources of protein, minimal fat and negligible amounts of sugar.

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Conclusion:

If finances allow, it's ideal to reach for a whey hydrolysate suitable for post-workout, rawwhey concentrate, which is suitable for consumption at any time of the day, and micellar casein before bedtime. But if you don't want to invest a lot of money in supplements, whey concentrate is the most versatile choice .

Protein breakdown: how to choose the right one? (Video):