The best protein cocktails for recruiting muscle mass

The best protein cocktails for recruiting muscle mass

I. Foundation: protein – brick for muscles

1. The role of protein in muscle growth:

   • Protein is a macronutricient consisting of amino acids.
   • Amino acids – building blocks for muscles.
   • After training, the muscles are damaged (microtrauma).
   • Protein is necessary for the restoration and growth of muscle tissue.
   • Protein synthesis is the process of restoring and building muscle.
   • The disadvantage of protein slows down restoration and limits growth.
   • Protein is also important for hormonal regulation, immunity and overall health.

2. How much protein is needed to recruit muscle mass?

   • Recommended daily protein norm for an ordinary person: 0.8 g/kg of body weight.
   • For a set of muscle mass: 1.6-2.2 g/kg of body weight.
   • The range depends on the intensity of training, metabolism and individual characteristics.
   • Separation of the daily norm into several meals for optimal assimilation.
   • Exceeding 2.2 g/kg rarely brings additional advantages and can load the kidneys.
   • The importance of protein consumption after training (anabolic window).
   • Accounting for protein from ordinary foods (meat, fish, eggs, dairy products, legumes).
   • Protein cocktails are a convenient way to supplement the diet and provide a sufficient amount of protein.

3. Types of protein: a wide selection for different purposes:

   • Whey Protein (Whey Protein):
     • The most popular and rapidly digestible type of protein.
     • It turns out from milk in the process of cheese production.
     • High content of amino acids with an extensive chain (BCAA).
     • It stimulates the synthesis of protein and promotes rapid restoration.
     • Suitable for reception after training and during the day.
     • Three main forms:
       • Wastein serum concentrate (WPC): Contains 70-80% protein, a small amount of lactose and fats. The most affordable price.
       • Wastein protein isolate (WPI): Contains more than 90% of protein, the minimum amount of lactose and fats. It is better absorbed, suitable for people with lactose intolerance.
       • Hydrolysis of serum protein (WPH): Previously split into peptides, which provides the fastest assimilation as possible. The most expensive and has a bitter taste.
   • Casein (Casein Protein):
     • Slowly estimate type of protein.
     • It also turns out from milk.
     • It forms a gel in the stomach, providing long -term receipt of amino acids.
     • Suitable for admission before bedtime to prevent catabolism (muscle destruction).
     • Micellar casein is the highest quality casein form.
   • Egg protein (Egg Protein):
     • Full amino acid profile.
     • It is well absorbed, but slower than serum protein.
     • Suitable for people with allergies to dairy products.
     • Usually more than serum protein.
   • Soy protein (soy protein):
     • Plant source of protein.
     • Contains all essential amino acids.
     • Suitable for vegetarians and vegan.
     • It has antioxidant properties.
     • It may contain phytoestrogens, which can cause fears in some men (although studies show that the impact on testosterone levels is small).
   • Pea protein (Pea Protein):
     • Plant source of protein.
     • Rich in Lisina and arginine.
     • It is well absorbed.
     • Suitable for vegetarians and vegan.
     • It is often used in mixtures of plant proteins.
   • Rice Protein (Rice Protein):
     • Plant source of protein.
     • Hypoallergenic.
     • Gluten free.
     • Suitable for people with allergies and food intolerance.
     • It is often used in mixtures of plant proteins.
   • Complex protein (Protein Blend):
     • Contains a mixture of different types of protein (for example, serum, casein, egg).
     • It provides both quick and slow receipt of amino acids.
     • Suitable for reception at any time of the day.

II. Rating: the best protein cocktails for recruiting muscle mass (taking into account the brand and type)

1. Optimum Nutrition Gold Standard 100% Whey:

   • Type: concentrate, isolate and hydrolyzate of serum protein.
   • Advantages: excellent amino acid profile, rapid assimilation, variety of tastes, proven quality, one of the most popular proteins in the world.
   • Disadvantages: may contain lactose (depending on sensitivity).
   • Protein content: about 24 g per portion.
   • Recommendations: ideal for admission after training and during the day.

2. MuscleTech NitroTech:

   • Type: isolate serum protein and peptides.
   • Advantages: rapid assimilation, creatine and amino acids are added to improve results.
   • Disadvantages: it can be a little more expensive than other proteins.
   • Protein content: about 30 g per portion.
   • Recommendations: Great choice for admission after training for maximum recovery and growth.

3. Dymatize ISO100:

   • Type: hydraulic protein hydrolyzate.
   • Advantages: as fast as possible, practically does not contain lactose and fats.
   • Disadvantages: Higher price can have a bitter taste (in some tastes).
   • Protein content: about 25 g per portion.
   • Recommendations: ideal for people with lactose intolerance and for reception after training, when rapid recovery is required.

4. BSN Syntha-6:

   • Type: complex protein (whey, casein, egg).
   • Advantages: pleasant taste, contains fiber and healthy fats.
   • Disadvantages: contains more carbohydrates and fats than isolates.
   • Protein content: about 22 g per portion.
   • Recommendations: Suitable for intake at any time of the day, as a substitute for food or an addition to the diet.

5. Myprotein Impact Whey Protein:

   • Type: serum protein concentrate.
   • Advantages: wide selection of tastes, affordable price, good price ratio.
   • Disadvantages: may contain lactose.
   • Protein content: about 21 g per portion.
   • Recommendations: Suitable for admission after training and during the day, if the price is important to you.

6. Transparent Labs 100% Grass-Fed Whey Protein Isolate:

   • Type: isolate serum protein (from grass fatty cows).
   • Advantages: High quality contains more CLA (conjugated linoleic acid), clean composition.
   • Disadvantages: Higher price.
   • Protein content: about 28 g per portion.
   • Recommendations: For those who care about the quality and origin of protein.

7. NOW Foods Soy Protein Isolate:

   • Type: isolate soy protein.
   • Advantages: a plant source of protein is suitable for vegetarians and vegans, affordable price.
   • Disadvantages: can have a specific taste.
   • Protein content: about 25 g per portion.
   • Recommendations: for vegetarians and vegans who want to increase protein consumption.

8. Vega Sport Performance Protein:

   • Type: a mixture of plant proteins (pea, rice, alfalfa).
   • Advantages: a plant source of protein, contains BCAA and glutamine, suitable for vegetarians and vegan.
   • Disadvantages: it can be a little more expensive than other plant proteins.
   • Protein content: about 30 g per portion.
   • Recommendations: for athletes-Vegetarians and vegans who need high-quality protein for recovery.

9. Bodybuilding.com Signature 100% Whey:

   • Type: serum protein concentrate.
   • Advantages: good ratio of price and quality, a variety of tastes.
   • Disadvantages: may contain lactose.
   • Protein content: about 25 g per portion.
   • Recommendations: good choice for basic protein at an affordable price.

10. Garden of Life Sport Organic Plant-Based Protein:

    • Type: a mixture of organic plant proteins.
    • Advantages: organic composition, without gluten and GMOs, is suitable for vegetarians and vegans.
    • Disadvantages: Higher price can have a specific taste.
    • Protein content: about 30 g per portion.
    • Recommendations: For those who are looking for organic and pure plant protein.

III. Key factors when choosing a protein cocktail:

1. Type of protein:

   • Determine your goals and needs (rapid assimilation, slow assimilation, plant protein).
   • Consider your tolerance of lactose.
   • Serum protein – for admission after training.
   • Casein – for admission before bedtime.
   • Plant proteins are for vegetarians and vegans.

2. The content of protein for a portion:

   • Choose proteins with sufficient protein (at least 20 g per portion).
   • Consider your daily needs for protein.

3. Amino acid profile:

   • Check the content of BCAA (leicin, isolacin, valin).
   • BCAA is important for the synthesis of protein and muscle restoration.

4. Composition:

   • Pay attention to the content of sugar, fats and carbohydrates.
   • Avoid proteins with a high sugar content and artificial additives.
   • Check the availability of quality certificates (for example, NSF, Informed-Sport).

5. Taste and solubility:

   • Choose the tastes that you like so that the use of protein is pleasant.
   • Good solubility is important for the convenience of cooking a cocktail.

6. Price:

   • Compare the prices of different proteins and choose the best option for the ratio of price and quality.
   • Consider the size of the packaging and the number of portions.

7. Brand and reputation:

   • Choose proteins from known and proven brands.
   • Read reviews of other users.

8. The presence of allergens:

   • If you have allergies to dairy products, soils, eggs or other ingredients, carefully study the composition of protein.

IV. How to prepare a protein cocktail:

1. Basic recipe:

   • 1 measured spoon of protein.
   • 200-300 ml of water or milk.
   • Mix in a shaker or blender until a homogeneous consistency.

2. Improved recipes for recruiting muscle mass:

   • Fruit cocktail:
     • 1 measured spoon of protein.
     • 1 banana.
     • 1/2 cups of berries (strawberries, blueberries, raspberries).
     • 200 ml of milk or water.
     • Mix in a blender.
   • Walnut cocktail:
     • 1 measured spoon of protein.
     • 1 tablespoon of peanut paste or almond oil.
     • 1/4 cups of oatmeal.
     • 200 ml of milk or water.
     • Mix in a blender.
   • Creatin cocktail:
     • 1 measured spoon of protein.
     • 3-5 g creatine monogydra.
     • 200 ml of water or juice.
     • Mix in a shaker.
   • Cocktail with the addition of superfuds:
     • 1 measured spoon of protein.
     • 1 teaspoon of chia or linen seeds.
     • 1 teaspoon of cocoa powder.
     • 200 ml of milk or water.
     • Mix in a blender.

3. Preparation tips:

   • Use cold water or milk for better solubility.
   • Start with a small amount of liquid and gradually add to avoid lumps.
   • Mix protein immediately before use to avoid decomposition.
   • Experiment with different ingredients to find your favorite recipes.

V. Time for taking a protein cocktail:

1. After training:

   • The most important time is to receive protein.
   • Promotes rapid restoration and growth of muscles.
   • It is recommended to take it within 30-60 minutes after training (anabolic window).
   • Serum protein is the best choice for reception after training.

2. Before going to bed:

   • Prevents catabolism during sleep.
   • Casein is the best choice for admission before bedtime.

3. In the morning:

   • Fills in amino acid reserves after night starvation.
   • Serum or complex protein is a good choice for receiving in the morning.

4. Between meals:

   • Supports the constant level of amino acids in the blood.
   • Any type of protein can be used between meals.

5. As a substitute for food:

   • In situations where there is no way to fully eat.
   • Complex protein is the best choice for a food substitute.

VI. Additional additives for recruiting muscle mass:

1. Creatine:

   • Increases strength and endurance.
   • Improves muscle hydration.
   • One of the most studied and effective additives.
   • Recommended dose: 3-5 g per day.

2. BCAA (amino acids with an extensive chain):

   • Stimulate protein synthesis.
   • Reduce muscle pain.
   • Improve restoration.
   • It is recommended to take in front, during and after training.

3. Glutamine:

   • Strengthens immunity.
   • Improves recovery.
   • Helps prevent catabolism.
   • Recommended dose: 5-10 g per day.

4. Beta-Alanine:

   • Increases muscle endurance.
   • Increases the level of carnosine in the muscles.
   • Recommended dose: 2-5 g per day.

5. Citrullen:

   • Improves blood flow and delivery of nutrients to muscles.
   • Reduces muscle fatigue.
   • Recommended dose: 6-8 g per day.

6. ZMA (zinc, magnesium, vitamin B6):

   • Supports hormonal balance.
   • Improves sleep.
   • Promotes recovery.
   • It is recommended to take before bedtime.

VII. Possible side effects and precautions:

1. Digestive disorders:

   • Bloating of the abdomen, gases, diarrhea.
   • Can be caused by lactose intolerance or other protein ingredients.
   • Recommendations:
     • Choose proteins with a low lactose content (isolates, hydrolyzates).
     • Gradually increase the dose of protein.
     • Take protein with enzymes to improve digestion.

2. Allergic reactions:

   • Raw, itching, swelling.
   • It can be caused by allergies to dairy products, soy, eggs or other protein ingredients.
   • Recommendations:
     • Carefully study the composition of protein.
     • Choose proteins that do not contain allergens.
     • If allergic reactions appear, stop the use of protein and consult a doctor.

3. The load on the kidneys:

   • High protein consumption can provide a load on the kidneys.
   • Recommendations:
     • Drink enough water (at least 2-3 liters per day).
     • Do not exceed the recommended daily protein norm (1.6-2.2 g/kg of body weight).
     • Consult a doctor if you have kidney diseases.

4. Interaction with drugs:

   • Protein can interact with some drugs.
   • Recommendations:
     • Consult a doctor if you take any medicine.

5. Individual intolerance:

   • Some people may experience individual intolerance to protein.
   • Recommendations:
     • When any side effects appear, stop the use of protein and consult your doctor.

VIII. Alternatives to protein cocktails:

1. Whole products:

   • Meat (chicken, beef, pork).
   • Fish (salmon, tuna, cod).
   • Eggs.
   • Dairy products (cottage cheese, yogurt, milk).
   • Legumes (beans, lentils, peas).
   • Nuts and seeds.
   • Whole products are the best source of protein, but they can be less convenient for quick use after training.

2. Protein bars:

   • Convenient snack containing protein.
   • Choose a low sugar content and a high protein content.

3. Protein puddings and yogurts:

   • Delicious and healthy dessert containing protein.
   • Choose products with low sugar and artificial additives.

4. Home protein dishes:

   • Smoothies with protein powder and fruits.
   • Oatmeal with protein powder.
   • Protein pancakes.

IX. Myths about protein:

1. Protein is harmful to the kidneys:

   • The myth is fair only for people with existing kidney diseases.
   • Healthy people high protein consumption does not harm the kidneys with sufficient water consumption.

2. Protein causes weight gain:

   • Protein itself does not cause weight gain.
   • Weight increase occurs with excessive calories.
   • Protein can help in losing weight, as it increases the feeling of satiety and accelerates metabolism.

3. Protein makes women “muscular”:

   • It is more difficult for women to gain muscle mass than men, due to a lower level of testosterone.
   • Protein helps women support and build up muscles, without making them “muscular.”

4. All proteins are the same:

   • Different types of protein have a different speed of assimilation and amino acid profile.
   • The choice of protein should depend on your goals and needs.

5. Protein must only be taken after training:

   • Protein is important at any time of the day, especially for those who seek to gain muscle mass.
   • Regular protein consumption helps to maintain a constant level of blood amino acids and promotes muscle growth.

X. Final recommendations for choosing a protein cocktail:

1. Determine your goals and needs (a set of muscle mass, weight loss, maintenance of the form).
2. Select the type of protein that corresponds to your goals and tolerance (serum, casein, vegetable).
3. Pay attention to the composition of protein (protein content, amino acid profile, the amount of sugar and fats).
4. Select protein from a well -known and proven brand.
5. Read reviews of other users.
6. Try different tastes and find your favorite.
7. Do not forget about proper nutrition and regular training.
8. Consult a doctor or nutritionist if you have any doubts.
9. Remember that a protein cocktail is only an addition to your diet, and not a replacement for full food.
10. Be patient and persistent, and you will definitely achieve your goals in fitness!