Protein - the effects of protein, types and side effects

Protein is a sports supplement consisting of a concentrated protein mixture. Protein is the main building material for muscles and one of the main components of a sports diet. Active muscle growth is possible when the need for protein is satisfied. It is difficult to provide the body with high-quality protein without additives, therefore sports nutrition comes to the rescue.

Protein - the effects of protein, types and side effects

Types of protein

There are different types of protein, different in composition, speed of assimilation and purpose.

Whey protein

Fast protein is a protein characterized by rapid absorption. This category includes all proteins in whey, as well as proteins from animal products (fish and meat). The latter are rarely used in production. Fast whey protein is designed to rapidly increase muscle mass. It is able to increase the amino acid content in the body, which is especially true after sports.

For better absorption, combine it with a BCAA amino acid complex.

Whey protein will benefit everyone who does sports and wants to increase muscle volume.

Features of the reception depend on the goals:

  1. With a high metabolism and the absence of excess weight, protein is taken several times a day. The ideal time for admission is after waking up and at the end of the lesson. It is also recommended to consume protein between meals and 1.

    5 hours before exercise, that is, 3-5 30-gram servings per day.

  2. People who want to lose weight need to drink protein before exercise, after it and in the morning. When losing weight, you need to take a complex protein (about it below), but in the morning and after training you can take whey in the amount of 50% of the recommended portion (that is, 15 g).

Three forms of fast protein:

  1. The concentrate has an average degree of purification. It contains lactose and a little unsaturated fat.

    The concentrate is absorbed by 90% within 3-4 hours. Plus - low price.

  2. Isolate is a processed concentrate that contains up to 97% pure protein. Its full assimilation lasts 3 hours.
  3. The hydrolyzate is the most expensive version of whey protein.

    It is partially destroyed by enzymes, which greatly accelerates absorption. Keep in mind that it increases insulin secretion.

Which form of fast protein is preferred? A number of studies show that with intensive training and dieting, any kind of whey protein gives an excellent effect. For this reason, it makes no sense to pay big money for the hydrolyzate.


Casein is one of the most popular types of protein among professional bodybuilders.

Slow protein is obtained by enzymatic conversion of milk. Once in the body, such a complex protein is digested for a long time. At this time, he gives the necessary amino acids.

Hypoallergenicity is a plus of slow protein.It is indispensable for athletes with an allergy to fast or egg white.

Unfortunately, the slow absorption of casein leads to inhibition of the absorption of other types of protein. In addition, it has low biological activity and can reduce appetite. Recently micellar casein has become available, which is better absorbed and has a pleasant taste, but costs more.

When to take casein:

    1. When gaining muscle mass, this type of protein is not recommended. It is advisable to use it only at night in combination with whey protein.

      If you have to skip a meal, you can take 30-40 g of protein to stop the destruction of muscle tissue. Serving sizes range from 30 to 45 g.

    2. Casein protein can be used in weight loss to eliminate hunger. If you need to speed up the burning of fat, you should take casein at night. It has a thermogenic effect and reduces appetite, which will help with night hunger and overeating.

      During the diet, casein cocktails can be drunk 3-4 times a day: in the morning, before class, in between meals and at night. The portion is 15-20 g.

Protein complex

The complexes are a mixture of different types of proteins. They give the maximum content of amino acids in the blood and muscles shortly after ingestion, while providing tissues with nutrients for a long time.

Complex proteins can be taken for various purposes: they will help those who want to gain muscle mass, lose weight or work on the relief.

However, studies show that whey protein is a more effective supplement.

The frequency of administration and dosage depends on the goals:

  1. If you want to increase weight, you should take protein before bedtime, so that the muscles are provided with the necessary substances at night. It can also be used instead of whey protein several hours before class. After training, it is better to give preference to fast protein. You can take a protein complex instead of the main meal, when there is no way to fully eat.

    If you cannot eat within a few hours, you should drink 30 g of complex protein.

  2. The regimen of reception during weight loss is similar to the scheme given above. Drink protein before bedtime and during periods of prolonged lack of food. They can also be replaced with 1 or 2 meals. The portion should be 2 times smaller, that is, only 15 g.

Thus, whey protein is considered the most effective form of this supplement. Its disadvantages include high consumption at a high price. If necessary, you can successfully combine it with a more economical complex protein or casein.

Possible side effects of the protein

There is an opinion that sports nutrition (in particular, protein) can cause serious side effects, and with long-term use it can significantly impair health. In fact, the negative effect of protein on the body has no scientific evidence.

Protein supplements can be used by men and women at any age. This will not lead to poor health, since protein is produced by special purification from food raw materials. That is, the protein has a natural origin and is aimed at helping our body cope with the intense level of modern life.

This does not negate the likelihood of individual protein intolerance. Usually it manifests itself as an allergic reaction or as an indigestion.

The latter can be successfully combated by using additional enzymes or by reducing the dose of the supplement.

Another side effect can be constipation. They are caused by poor diet and inadequate fluid intake. With nutritional adjustments and adequate drinking, this problem is quickly resolved.

Protein is a convenient supplement that greatly simplifies the life of modern athletes, allows you to accelerate progress from training and, if necessary, can be used as a substitute for food.



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