Protein is an organic substance that consists of a chain of amino acids responsible for performing various functions in the body - they ensure the secretion of hormones and the production of enzymes, and also play an important role in metabolism. Proteins are the basis of bone, muscle and any other cells.

In the fitness world, protein refers to concentrated protein obtained from foods rich in it and purified of excess carbohydrates and fats, partially broken down, which allows the body to easily absorb it.

Types of protein

The sports nutrition industry counts three main types of proteins, according to the name of the product from which it is obtained - based on egg, milk and soy proteins. Many sports nutrition manufacturers produce products with combined types of proteins, achieving different degrees and speeds of absorption, composition, taste and, of course, price. That is why it is reasonable to classify protein not by origin, but by composition and speed of absorption.

Complex protein

This mixture of various types of protein provides the maximum concentration of amino acids in the near future after consumption. Slowly digestible proteins are able to feed muscles for a long time. Complex proteins are used both for weight loss and relief, and for muscle mass gain. Regardless of the combinations of complex proteins, all studies show that when using whey protein, regardless of the goals set, it is possible to achieve the best effect.

In order to gain muscle mass, as well as when losing weight, it is recommended to take a complex protein before bed. This way, the muscles will be provided with amino acids throughout the night. It can also be consumed 2 hours before training, thereby replenishing the amino acid pool (to support the formation of amino acids that will be spent later on metabolism). Or before a long period of time without eating. It is important to remember that when losing weight, portions of complex proteins should be equal to ½ of the standard dosage, about 15g.

A very noticeable disadvantage of complex protein is that the anabolic qualities of whey protein are worsened by its "dilution" with other types of protein. In addition, manufacturers try to add soy protein to the composition as often and in large quantities as possible, adding to the mixture a lot of disadvantages associated with this type of protein and reducing the cost.

Slow protein

A protein that is characterized by a low rate of absorption from the gastrointestinal tract is called a slow protein. Casein is usually classified as such - a classic example of a slow protein that is absorbed within 6-8 hours after consumption. It suppresses appetite, so it is consumed in the evening. It should be taken before bedtime or before a long period of fasting.

Slow protein is also considered to be soy (vegetable) protein and proteins of other origin, enclosed in a special matrix that complicates enzymatic hydrolysis (acceleration of chemical reactions of enzymes). It is used for weight loss and relief work. Slow proteins are also acceptable for gaining muscle mass, but only before bed or before prolonged fasting. Athletes prone to fat formation are recommended to consume only 10-30% of slow protein relative to fast protein.

Fast protein

Protein with a high rate of absorption from the gastrointestinal tract is called fast protein and includes whey proteins (isolate, hydroisolate and concentrate), as well as fish and meat proteins. Thanks to fast protein, the concentration of amino acids in muscles and blood quickly increases and the production of the anabolic hormone insulin increases - ideal conditions for gaining muscle mass.

People who tend to be thin are advised to take whey protein several times a day. Overweight people are advised to take fast protein when the body especially needs amino acids, that is, in the morning, before the start of training and after its completion.

Taking protein concentrate immediately after training helps to gain muscle mass. Taking fast protein between meals, an hour and a half before training, so that in the end you get from 3 to 5 servings of about 30 grams (you should not count the amount of dry mix, but the amount of protein entering the body at a time, studies have shown that doses above 30-35 grams at a time are not absorbed. For weight loss, it is recommended to take protein in the morning and after training, only the portion is reduced by about half.

Which protein to choose?

The question of which type of protein is best to take worries every athlete. Everyone understands how the proteins of the cheapest line differ from the top-level proteins - quality. However, according to research, there is no particular difference in the final results when using products of a similar level. You should avoid excessive concentration of various additives in the product - they negatively affect both the result and the gastrointestinal tract.

Protein: harmful or not?

Despite the abundance of information regarding sports supplements, many are still convinced that protein is a type of prohibited steroids. In fact, protein is just protein, and it can cause as much harm as boiled eggs or cottage cheese. And it can cause harm, like any dairy product, only to that category of people who suffer from allergies or intolerance to products containing lactose. Proteins are completely safe and harmless. The main thing is to buy a quality product and not abuse it.

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