Whey (fast) protein: types, intake, benefits, harms. Whey protein: what is it, benefits and harms, how to take Why do you need whey protein in bodybuilding

25.11.2020

The path to building a beautiful body is not easy and includes far more than one workout. To achieve the best result, your entire lifestyle should be aligned with your desired goal. First of all, it concerns food. Tips to buy whey protein will rain down on you from all sides, as soon as you decide to use sports supplements. But, like any other drug, you can not take it without understanding.

What is whey protein?

Like other supplements, this popular remedy has a natural origin, namely, an animal. As the name implies, whey powder is obtained. It, in turn, is a by-product in the production of cheese. Some time ago, manufacturers did not know its value, but now the issue is well understood. The watery part of milk, which is whey, contains easily digestible amino acids, lactose, a full range of B vitamins, calcium and others. useful material. In fact, it absorbs all the best that is in dairy products. The composition of the protein is close to that contained in human milk. It is difficult to imagine something more useful and nutritious.

Why is whey protein so popular?

The supplement is effective for gaining muscle mass, as it provides the body with the amino acids necessary for building muscles, including essential ones. Respect the norm of protein without the use of sports nutrition

In addition, whey protein:

Increases the secretion of hormones that have a beneficial effect on the growth of muscle tissue.
Due to the high content of leucine, it lowers blood sugar levels and helps to speed up the restoration of skin and bones.
It has the highest absorption rate, since this type of protein is processed faster by cells.
Increases metabolism, thereby contributing to weight loss. However, it is worth noting that, unlike casein, this protein satisfies the feeling of hunger only for a short time.
Improves well-being, increases immunity, helps in the fight against various diseases.

Thus, the supplement can be used for weight loss, while you will reduce the percentage of fat and preserve muscle mass, but you must follow a calorie deficit regimen. By itself, whey protein has a specific taste, so manufacturers usually interrupt it with various flavors. The most popular are strawberry, chocolate and vanilla.

It is important to understand that all the eulogies refer primarily to pure protein, which is quite difficult to isolate. In reality, mixtures can have benefits to varying degrees and other properties. It all depends on the specific supplement.

Which whey protein to choose

It is obvious that the type of additive indicated on the jar does not yet guarantee the above described effect. When choosing, you need to pay attention not only to the manufacturer, but also to the degree of protein processing. Depending on this factor, there are:

Concentrate. The protein itself accounts for up to 80% of the composition. In addition to it, it contains lactose, fats and a wide range of useful elements. Well absorbed, not suitable for drying.
Isolate. Approximately 90% pure protein. The content of fats, lactose and vitamins is lower.
Hydrolyzate Differs in the maximum degree of purification and absorption rate. Significantly raises insulin levels, fat and lactose are completely removed.

Some supplements are a mixture of whey protein of varying degrees of processing. Despite not the highest percentage of pure protein, the best option are concentrates. They are characterized by a large amount of nutrients and a relatively low price.

Best whey protein 2017

For your convenience, we present a number of the most popular and effective supplements. All of them are great for gaining mass, including professional athletes. If you see on the bank WHEY protein, then you have serum. At the same time, WPC is a concentrate, WPI is an isolate, and WPH is a hydrolyzate.

WEIDER GOLD WHEY PROTEIN
For every 100 g, there are 24 g of protein and 23 g of amino acids. The sugar and fat content is low. A wide variety of pleasant flavors are presented. Dissolves well.
SAN 100% PURE TITANIUM WHEY
Excellent taste and premium quality have made this supplement one of the most popular in the world. Guarantees an effective set of dry mass. Contains additional elements to prevent catabolism and active formation muscles.
DYMATIZE ELITE WHEY PROTEIN
Good mix for a reasonable price. Provides the concentration of protein necessary for the growth and maintenance of muscle tissue.
ULTIMATE NUTRITION PROSTAR WHEY
Suitable for both hard training athletes and ordinary people who train 1-2 times a week. It is best taken after a workout, its duration does not matter. It allows not only to restore and ensure muscle growth, but also to strengthen the immune system.
OPTIMUM NUTRITION 100% WHEY GOLD STANDARD
It is a mixture of isolate, concentrate, and whey peptides. The content of fats and carbohydrates is kept to a minimum. Very popular due to its high efficiency and wide range of flavors.

Specialist shop consultants can also help you with the choice. But that's not all, now you need to figure out how the supplement should be taken.

How to use correctly

Whey protein is usually diluted in shakes with water, milk or juice. Due to the rapid assimilation, it is often consumed after training, within half an hour. This will dull the feeling of hunger and quickly restore muscle nutrition. This is the best time to consume whey protein. In addition, it makes sense to take the supplement before training - two hours before. In the process of losing weight, it is appropriate to replace one of the meals with a protein shake. It is also helpful to consume the mixture between meals. And to stop the process of muscle breakdown during sleep, a serving of protein should be the first thing you consume in the morning. After about 40 minutes, it should be followed by a balanced breakfast. Morning intake is sufficient if you are not exercising.

In general, whey protein is harmless and suitable for everyone, with the exception of people with lactose intolerance. Due to the negative impact of a large concentration of protein on the kidneys, people with diseases of these organs should also be careful. If used incorrectly, a digestive upset may occur. Unpleasant sensations can be caused by flavoring additives, this is another reason to carefully study the composition of the mixture.

You can buy whey protein at any sports nutrition store. Properly compiling a diet and training plan, you can achieve amazing results. It must be recognized that the use of additives gives unique opportunities to improve and maintain physical fitness.

Every year the number of people concerned about their health is growing. And more and more people are taking the side of a healthy lifestyle. Before those of them who begin to actively and intensively engage in the gym, sooner or later the question arises of the need to use protein and its properties. Today we will try to dispel the myths that have developed around this substance.

Protein: harm or benefit?

The debate about the benefits and harms of protein does not subside even now, although they began a very long time ago. Many doctors and athletes claim that protein is an indispensable protein for the body, and its presence will only positively affect the general condition of the body.

Protein is the main building material, muscle fibers, cells and bones of the human body consist of it and other components. Athletes who are trying with all their might to achieve results as soon as possible buy protein specifically for this, making cocktails based on it.

But there will always be those who disagree, who argue that protein cannot be useful and it is better not to take it. In particular, a lot of discussion in this topic is devoted to the effect of protein on male potency. Indeed, in some cases, the protein can cause a negative effect and affect the work of some internal organs, however, first things first.

Who is right?

You should be aware of where many have developed such a negative attitude towards protein. The roots go deep into the USSR. At that time, protein, and with it energy, gainers and even amino acids, were equated with anabolic steroids. This belief has been preserved in the minds of people and partly has come down to us. To fully ascertain the harm or benefit of protein, you need to understand what it is.

So protein is protein. It is enough to open a dictionary of English, German or another language and make sure that this word is deciphered in this way. And as we know, protein is the basis of the foundations. Its consumption in the right amount is much healthier than the consumption of vitamins and minerals.

The breakdown of protein after it enters the body is carried out by the digestive system. The protein breaks down into amino acids (also necessary for our body), and then from the amino acids the protein is again created, from which everything in the body consists: skin, muscles, tendons, internal organs etc.

The better the body absorbs the protein that enters it, the better and faster new tissue will be built.

Protein can be attributed to food. Once upon a time, the main source of protein among bodybuilders was milk powder. A lot of time was devoted to its production. A few years later, fat began to be removed from it, since it does not have a positive effect on the bodybuilder's body in terms of the relief of the figure. A few more years passed and minerals and vitamins were added to milk. With the development of industry, it was possible to separate milk protein into two components: casein and whey protein. And if casein is very difficult to digest by the body, then whey, on the contrary, is absorbed almost completely.

For a long time, protein was used to gain muscle mass, until it became clear that carbohydrates were also needed for effective muscle tissue growth. This was the impetus to add fructose, glucose and other carbohydrates to the protein composition. So there were gainers, ideal for gaining muscle mass.

Today, the process of making protein is completely different from the once popular analogues. Protein is made so that it is instantly absorbed by the body and performs its function. It is used by all athletes and even people with some diseases. Protein shakes are drunk to increase stamina, for energy, it is actively used in diets to supply the body with the necessary substances.

Excess and misuse of protein

Many athletes drink protein too often and not on schedule, this can affect the general condition of the body. It is recommended to take it only as prescribed by a doctor or sports trainer.

The dose for each person should be calculated according to individual criteria. According to sports doctors, the ideal dosage of protein is 1 gram per kilo of body weight. It is advisable to comply with it, otherwise there is a risk of side effects: allergies, bloating, diarrhea. Those whose body does not accept protein from food should stop using it.

Soy protein: harm or benefit?

Soy protein - vegetable protein, the benefits and harms of which are also widely discussed in the sports world.

According to numerous data obtained by researchers, soy protein is called the worst among all types of proteins.

Harm

Poor quality soy protein is not fully absorbed by the body. Unfortunately, today a very large amount of soy protein is produced without meeting technological requirements. And the quality directly depends on the degree of processing. Soy also contains inhibitors - substances that slow down the work of internal enzymes responsible for the processing of proteins. As a result, processing slows down, assimilation takes longer than necessary. The problem is solved with the help of industrial cleaning of the soy product.

Soy contains substances of plant origin - phytoestrogens. In their structure, they are similar to female hormones, and act in a similar way. The consequences are a decrease in testosterone levels, weight gain, stimulation of tumors in the body.

According to some reports, soy protein causes negative effects with long-term use. It must be remembered that soy protein is made from a genetically modified basis, and this is a red line for many, which they cannot cross. And they do it right.

Soy protein showed the worst results compared to other types of proteins. Therefore, this fact alone should prompt a refusal to take it.

The benefits of soy protein

If low price is an advantage to soy protein, then so be it. However, do not chase cheapness, it is better to spend an extra 100 rubles than to spend thousands later on restoring health.

Soy protein contains lecithin, which is involved in the regenerative processes of brain cells, slows down the aging process in the body.

Soy protein has a slightly less negative effect on the kidneys. It can be used by people who have pathologies of the urinary system.

Soy protein causes an increase in the level of thyroid hormones, which has a positive effect on the fight against overweight. Also, according to some reports, soy protein has a positive effect on the “thyroid gland”.

Soy protein should be taken by those who need to feel full for a long time: losing weight, vegetarians, athletes immediately after the end of a workout. However, increasing muscle mass in this way will not work. It is better to combine the complex with proteins of animal origin.

If you are not sure about the benefits of soy protein, then it is better to refuse to use it. Someone from the mention of this one word is disgusted.

Whey protein: harm or benefit

On the contrary, whey protein is very popular in the world of sports nutrition. It is obtained from milk or cottage cheese and cheese at the time of production. At the same time, fat and other components are removed, resulting in a product with a maximum protein content.

Whey protein is considered the most beneficial to consume. It is a completely natural product with very few side effects.

The harm of whey protein

Take protein wisely. Incorrect dosages and excessive protein intake can lead to a deterioration in the condition: there will be problems with the functioning of the cardiovascular system, allergic reactions, nausea, and vomiting will occur. In principle, these side effects occur with an excess of any type of protein. Those who want to lose weight should be careful. Don't eat too much protein in your diet.

Whey protein is not equally tolerated by everyone. Someone's body will completely refuse to process it, delighting with pain in the stomach, bloating, and diarrhea. Therefore, before use, it would be ideal to consult a doctor. If you have no complaints, you are completely healthy, then just follow the protein dosage.

Benefits of Whey Protein

The undoubted advantage of whey protein is its ability to increase the level of glutathione, which is a powerful antioxidant. This is an important indicator in the treatment of Parkinson's and Alzheimer's disease.

Whey protein has a positive effect on the human immune system, enhancing the body's defense against external factors. The level of cholesterol in the blood decreases.

In addition, whey protein:

Improves the quality of muscle tissue.
Increases a person's stamina, allowing you to extend the time of training.
Actively participates in the processes of recovery of muscle fibers after training.
Accelerates the process of tissue regeneration.

side effects of protein

There are side effects from taking protein. However, they mainly concern those who have individual protein intolerance and certain diseases. Also, side effects can occur in those who take protein in excess. Here is a list of side effects:

Allergic reactions due to intolerance to protein coming from outside.
Patients with kidney problems.
Bloating, flatulence, nausea and vomiting (rare).
The appearance of acne long-term use whey protein.
The appearance of excess fat with prolonged use of soy protein.

Remember that very often side effects occur after consuming low-quality protein. It may even contain heavy metals. Taking such a protein does not bode well. Therefore, the main rule when buying is to trust a trusted manufacturer.

Protein: contraindications

The lack of protein in the body leads to negative consequences, but for some people it is still contraindicated. You should stop taking those who:

Renal failure and other kidney diseases.
Genetic predisposition to kidney disease.
Individual intolerance to the components.

Protein composition

Protein composition varies depending on the type of supplement. Whey protein consists of globular proteins that are obtained during the production of cow's milk. Milk is made up of casein, whey and other protein components such as immune globulin, alpha-lactalbumin, glutamine, etc.

Soy protein consists of 55-60 percent amino acids, of which more than 30 percent is occupied by glutamine and lysine. There are also vitamins and minerals.

Protein complexes contain carbohydrates, fats, minerals and trace elements.

Protein is chemistry. Just like lipid, carbohydrate, and calcium carbonate. There is some truth in this joke. All macronutrients are chemicals. To summarize, we are also chemistry, only with the prefix "bio". But it is worth watching a couple of Russian television programs about sports nutrition, and you will understand that humor is not appropriate. Scientists with a serious face talk about the dangers of sports nutrition. On the Internet, things are even worse. Attacks of some supporters of natural training on cottage cheese and buckwheat on unfortunate bodybuilders, mutual throwing heavy arguments like “you can’t get enough of all the chickens”, or “the liver will fall off from the protein”. Plus poor phytonyashki who recovered from a portion of drunk at the wrong time protein shake, and their rich associates, who can’t gain in any way ... The whole story with protein is a tale of unscrupulous advertising. Open any bodybuilding magazine and in 15 minutes you will believe that without a can of protein you will not be able to build muscle.

In fact, protein was invented for those who cannot eat their daily protein requirement. The reasons can be different - poor digestion, the inability to eat a lot because of work, and the struggle with the monotony of the diet. A fitness beginner weighing 70 kg should eat about 140 g of protein if he trains intensively. The average person consumes about 90 with food. Why not drink 2 shakes? Opponents of sports nutrition will tell you a thousand stories, from which it follows that everything that is not cottage cheese and chicken is bad. In fact, everything is not so clear.

Important: sports nutrition and anabolic steroids are different things. Protein consists of regular protein, the same as in food, baby food and milk. No secret anabolics are added to it. These are horror stories from illiterate townsfolk.

If we are talking about the term, it is a protein. We can say "beef protein" and "chicken protein" and we're right. In terms of sports nutrition sellers, this is a special supplement, the purpose of which is to fill the protein deficiency, that is, to get the entire necessary set of amino acids with food. Protein allows you to adjust the diet for those who do not like meat or fish. Recently, many athletes have begun to include more complex protein in their diet, as it is cheaper than the same chicken breasts.

The norm of protein intake by an adult is from 1.5 g per 1 kg of body weight, if we are talking about a fitness specialist. A bodybuilder needs 2-2.5 g. Moreover, there should be more protein on drying to prevent sugar spikes and bouts of hunger. In addition, additional protein helps to cope with catabolism.

The effect of protein on the body

The most embarrassing question that a sports nutrition seller can hear is: “How much can I get from one can of your miracle powder?” For industry professionals, this sounds like a bearded joke, but many fitness enthusiasts are still trying to find some kind of magic gain numbers.

So, protein, when added to the diet, is absorbed in the same way as regular protein. It is broken down into amino acids, they enter the bloodstream, and nourish our muscles, providing recovery. In addition, they help to restore the immune and hormonal systems. Protein is essential for any person, not just athletes and fitness enthusiasts. The mechanism of protein absorption is through the gastrointestinal tract into the blood. There are no options with an immediate hit of amino acids in the muscles.

Protein is made from beef, peas, rice, soy, eggs, or milk. The most valuable is whey and beef.

Interesting fact: sports nutrition production technology resembles the production of baby food.

The easiest to manufacture is whey protein. First, milk is separated at the plant, obtaining whey and casein. The serum is sublimated, and the well-known powder is obtained. Then it is enriched with vitamins, a sweetener, thickener and fragrance are added. In the production of proteins, guar gum is most often used. This is the fiber that allows us to drink a thick protein shake that is very similar to milk.

The most difficult to produce are vegetable proteins. They go through several stages of processing and fermentation so that we can enjoy their taste. Ordinary products from plant lines are still inferior to whey. But beef protein is not like broth. To taste, it is quite at the level of milk, but it does not have much popularity because of its high price. In the US, it has become fashionable thanks to the “CrossFit and paleo diet” trend.

Without a doubt, milk separation and whey sublimation are processes that require some chemical reactions. From this position, we have pure chemistry before us. But she also participates in everything else. When cheese is brewed at a cheese factory, or beer is brewed at a brewery, chemistry also works. So do not offend the protein, it is not alone in its "chemical" origin.

The layman drinks a serving of protein, thoughtlessly mixing in more healthy berries, bananas, butter, and much more, and waits for Phil Heath's muscles to grow in him. Something like this happens, and then the gastrointestinal upset and disappointment begin.

The benefits of protein can only be experienced if you have a relatively regular daily routine, regular and hard workouts, a quality diet of regular foods, and a good protein supplement.

Important: for most people, fruit-protein shakes from bodybuilding magazines are not suitable. The body already reacts violently to the need to digest such an amount of protein, plus fructose and fiber. You can minimize the risks of gastrointestinal upset by refusing to use such recipes. Eat fruit, if you feel like it, at your free meal.

In some countries, protein shakes can be purchased from the school's soda, chips, and candy dispensers. Yes, it will cost more than cola, but the very fact of availability tells us that only the domestic consumer does not like sports nutrition.

In fairness, American nutrition schools recommend getting most of your protein from regular meals. If you take the entire norm with protein necks, you may encounter a gastrointestinal upset. The body simply "forgets" how to digest solid food, and reduce secretory activity. As a result, digesting a piece of meat for him will be a big problem.

Benefits of Protein

Protein saves time and diversifies the diet. On average, an athlete needs 4-5 meals, with a complete protein source in each. Few people can courageously chew boiled chicken or baked fish all this time. Such food is not that difficult to prepare, it just requires self-discipline and dedication. In other words, she gets bored. And the story of preparing different sources of protein for different meals for most people does not make sense, since then you will have to significantly increase the cost of food.

Protein is an affordable alternative. It is enough to replace a couple of meals with cocktails, and the problem of sweets will be solved, and the amount of protein in the diet will increase to an acceptable level. You don’t need to cook protein, so another half an hour of time is freed up.

With the price of chicken and meat rising, budget-friendly complex proteins help save money. It is estimated that for non-metropolitan regions the cost of 30 g of protein is the lowest just when obtaining protein from a protein shake.

Protein shakes are indispensable for people who cannot take long breaks from work to eat. They will help maintain the right amount of amino acids in the blood without additional breaks for meals.

Protein is convenient to take with you to training, with it there is no need to sit in the locker room and eat egg whites with cabbage leaves, as bodybuilders of the past did. Powder can be taken on any trip. Where there is water and a shaker, there will be a meal.

By the way, today protein is not only a sweet vanilla or chocolate flavored cocktail. Several firms make protein puddings and ice cream for those who don't like shakes. There are even protein soups on the market if someone is tired of cooking and wants to get their dose of protein.

This is a myth from the same series from which "training with iron makes you manly." Many ordinary people associate in their minds muscular representatives of bodybuilding and powerlifting and protein shakes. Although such a physical form cannot be made on proteins alone. In sports, anabolic steroids are used to gain muscle mass and increase strength. You can treat this as you like, anti-doping organizations are constantly fighting this, but this is a given. Doping exists, it is used by men and women, and male-type facial transformation, Adam's apple growth, breast reduction and male-type muscle development are side effects of anabolic steroids, not protein shakes.

In reality, protein can help solve several common problems. women's issues. Normal protein levels help prevent osteoporosis. It supports muscle mass, which naturally “trains” the bones by putting pressure on them. Therefore, drinking protein and strength training protect against fractures in adulthood and older age.

In addition, protein helps women maintain a high metabolic rate and protect against obesity. Those who do not drink protein and do not play sports lose about 500 g of muscle mass every year, starting at age 26. Therefore, many older women are forced to eat literally 1000 kcal in order not to gain fat. And still they have fat, it is visible, and the body is flabby.

Protein is also good for the prevention of diseases associated with impaired immunity. It helps to support the immune system no worse than taking glutamine alone.

Protein allows women who are on a diet to avoid temptations. After all, you can cook anything with it, from cakes to pancakes, there would be a desire.

Harm to the liver

The liver is the main "filter" of the body. Those who propagate this myth are sure that it is somehow contaminated if protein is consumed. This is not true. The protein is digested like a regular protein food. If you use it in adequate, not excessive amounts, and do not neglect the rest of the rules healthy eating, protein will only benefit health.

Harm to digestion

In fact, protein is digested using the same enzymes that are responsible for the digestion of regular food. Protein has no effect on digestion. Of course, you can get suppression of secretion if you manage to eat the same cocktails for a very long time. But such cases are out of the norm.

Natural food is simply better

This is not even an argument. Indeed, if a person works in an office, and spends his free time at home on the couch, he does not need protein. Such a comrade needs very low-calorie natural food to maintain health. His protein requirements are not great, and he does not need to drink cocktails. But if the same person goes to the gym and starts to train hard, he will no longer have enough of a piece of chicken a day to restore muscles and maintain health.

Supporters of "everything natural" do not take into account one more fact. Few people have such willpower to eat only white fish and dried chicken. But many people are forced to significantly cut calories, because they do not have the opportunity to do cardio for an hour a day, as professional athletes do. With a protein shake, it's easiest to get the most protein for the least amount of calories.

Food is cheaper

Recently, this is the most erroneous statement. For health, it is recommended to combine at least 3 different sources of protein in your daily diet. If you do this, buying protein will seem like a cakewalk. In addition, protein has more promotions than ordinary food, and it is quite easy to buy a couple of cans at a discount.

Sports nutrition - only for athletes

Indeed, it is difficult to attribute to athletes a person who comes to the gym 3-4 times a week and performs some simple set of exercises there. For such people, protein intake will still be of some benefit. You can drink a cocktail and go to work or on business, and not look for where to sit down and eat your chicken breast. In addition, the protein will help you recover better, which means it will relieve you of obsessive krepatura and discomfort in everyday life. No matter how we feel about it, but a quality sports nutrition is an option that makes life much more convenient. In addition, protein can be purchased not only in the form of a cocktail, but also in the form of bars, protein cookies, jelly, soufflé, ice cream.

Protein is harmful to potency

Again, a confusion of concepts from the series "protein is chemistry." Anabolic steroids are harmful to potency, more precisely, not the drugs themselves, but inept, and not justified taking them without medical supervision, and proper post-cycle therapy. A protein supplement can in no way affect either the level of testosterone, or the trophism of the tissues of the genital organs, or the level of other sex hormones. It's just protein, the same as in meat or eggs. Although among radical vegans there are cool stories about the sexual impotence of meat-eaters. But we don't trust such things, do we?

The amount of protein in the diet can negatively affect potency in only one case - there is no protein in the diet, and the person is not up to reproduction, he is exhausted, and strives not to die. Talking about the fact that soy protein is full of phytoestrogens is also not true. Phytoestrogens are destroyed during the sublimation of soybeans, as sports nutrition manufacturers have repeatedly written about. There are no studies linking, for example, low libido and the development of gynecomastia with soy. But everyone knows that this is how the men's body is affected by not very high-quality courses of anabolic steroids without post-cycle therapy.

When Protein Is Really Bad

You will be surprised, but the human body can not adapt to any food and conditions. There are conditions and diseases in which you can not use protein. Usually, dietary protein is also recommended to be limited in such conditions. These are special cases, they are in no way connected with some factors common to all people. Therefore, we can talk about the dangers of protein for a particular person in a particular situation, and not for all people.

Important fact: protein should not be drunk with dysbacteriosis. This is a disease in which the pathogenic flora of the intestine multiplies. Protein, like other easily digestible foods, will encourage bacteria to multiply more quickly and lead to stomach pain and flatulence.

Protein is contraindicated in:

kidney failure. With this disease, any protein that comes with food is limited, not just protein shakes. But sick with kidney failure it is difficult to imagine those involved in gym
Allergies to a certain type of protein. In this case, beef protein is selected instead of milk protein, and so on. The point is to provide a supply of protein with a variety of foods that do not contain the allergen. In this case, nutrition and sports supplements are selected by the doctor.
The so-called "protein overfeeding". This is a complex of reactions in the body in which excess protein is not absorbed. Protein overfeeding is a rarity among adults. But it can occur in a person who mindlessly tries to repeat the diet of competitive athletes without taking any drugs to improve the absorption of the same protein.
Too much soy protein. Various sources continue to scare men with female-type obesity and various unpleasant side effects, such as breast growth. But this has not been scientifically proven. What is known for sure is that excess soy protein is the cause of indigestion and diarrhea. Therefore, lovers of alternative protein sources should make do with 1-2 servings per day, and take enzymes. Those who do not eat meat for ethical reasons and do not use dairy products are advised to alternate different types protein, including soy.

Are there really no side effects?

Anyone who has ever taken protein knows that the story of no side effects is an overly optimistic view of the problem. Side effects do happen and are related to the quality of the protein, the amount some people tend to consume, and the effectiveness of protein supplements.

Protein is a protein molecule of organic origin. In its structure - quite large, branched. Proteins of any type can provoke an allergic reaction, they can cause various manifestations from the gastrointestinal tract.

Problems are caused by two reasons:

Lack of digestive enzymes for protein digestion. Then the correction of the diet with sports nutrition can be made after the appointment of enzymes;
Intestinal dysbacteriosis is a violation of the microflora that can be caused by anything from disease to improper nutrition for a long time. With dysbacteriosis, the pathogenic flora develops and grows, and the human body ceases to absorb food normally, including protein from protein.

Sometimes there is an allergic reaction not to the protein itself, but to the flavors and sweeteners that must be present in its composition. This possibility cannot be ruled out either. Luckily, there are plenty of unflavored, unsweetened protein supplements on the market.

Studies on the harmful effects of protein on the body

Protein and human skeleton

There is no evidence that the protein negatively affects the human skeletal system. On the contrary, protein is consumed. Protein promotes the synthesis of insulin-like growth factor, which indirectly contributes to muscle strengthening. Protein improves calcium absorption. Its addition to the diet contributes to the normalization of the state of the skeletal system.

Protein has no effect on the development of diseases of the heart and blood vessels. In fact, eating protein avoids problems with high cholesterol, since getting most of the protein from fat-free and safe supplements, a person mechanically limits fatty and “controversial” foods in the diet, which can increase cholesterol levels, which negatively affects the health of the heart and blood vessels.

Protein and coronary disease

No relationship or relationship between protein intake and the development of this disease has also been identified.

Protein and high blood pressure

With increased pressure from sports nutrition, it is not recommended to use creatine and caffeine, but drinking or not drinking protein does not matter. Protein doesn't affect blood pressure, at least not directly. Indirectly, it can have a beneficial effect by replacing "controversial" foods in the diet. No direct connection was found.

Protein and coronary heart disease

The protein does not cause coronary disease, no connection between its intake and the disease has been identified. Again, the disease can affect those who experience excessive exercise for a long time and use anabolic steroids. Protein has nothing to do with it.

Protein and breast cancer

Researchers have not found a link between protein intake and the possible development of this disease.

ovarian cancer and protein

Scientists have studied women who took and did not take protein, but there was no relationship between protein intake and ovarian cancer.

Prostate cancer

Another popular "horror story" from the media, in which concepts are confused. When using anabolic steroids, the prostate really increases. According to some reports, prostate enlargement increases the risk of cancer. But all this has nothing to do with protein, the connection between its use and prostate cancer has not been identified.

Cancer of the larynx

Scientists have found that laryngeal cancer in general occurs more often in those who eat more animal protein, and less often in those who emphasize plant proteins in their diet.

Stomach cancer

A similar research result as in the previous version. Stomach cancer is more likely to occur in those who consume an excess of animal and a lack of vegetable protein.

Pancreas cancer

A Canadian study found no association between pancreatic cancer and protein intake.

kidney cancer

Although the protein is prohibited in kidney diseases, as it affects their work, it cannot cause kidney cancer.

colorectal cancer

No link has been found between the use of protein supplements and rectal cancer.

Opinion divided. The body of a healthy person is able to remove excess protein if it enters the system. We do not know how to accumulate amino acids, such as glycogen, therefore, excess protein does not threaten anything but a waste of money.

But this is only one opinion. There is another. Excessive dosages can lead to damage to the kidneys, liver, and disruption of the digestive tract. They are certainly not toxic by themselves, but a person who already has kidney and liver problems may have big problems due to protein intake.

Important: excess nutrients is excess energy. Everything that is not used up by the body in the process of metabolism will definitely be deposited in fat.

Protein dosages can be calculated independently. You don't have to wait for this advice from a fitness guru. Calculate the total amount of protein in the diet, and draw a conclusion based on it. In practice, they drink from 1 to 3 servings of a cocktail daily, of course, taking into account all the protein that comes with food too.

Do you think those who used to promote the refusal to eat at night are already extinct? Nothing like this. Now they argue that it would be nice to give up sports nutrition. They say that the stomach and intestines need to rest, if there is at least an unfortunate portion of casein in the stomach, you will have to forget about restful sleep.

Fortunately, this controversial fact has no scientific evidence. You can take protein at night, even if it is not casein. Casein is better because it is slowly digested and releases amino acids. This allows the muscles to recover better.

Isolate is best taken in the morning or after a workout.

Harm for teenagers

The effect of protein on the body of adolescents has not been accurately studied. Therefore, teenagers are not recommended to take protein. This is explained by the fact that it is best to eat natural food to get even more vitamins and minerals.

But for those teenagers who are already involved in weightlifting or powerlifting, protein is a completely acceptable sports nutrition. It will only contribute to the improvement of sports results, and the growth of skill, due to the rapid recovery of muscles. The protein does not contain any harmful substances for a teenager, it is simply desirable that there be parity in nutrition between freeze-dried and natural sources of nutrients. And even better - the predominance of natural food and only the addition of protein.

You can use protein for both guys and girls, there is no fundamental difference here. Gainers are generally not recommended during adolescence, unless the teenager is involved in weightlifting or powerlifting and is clearly underweight to the point of exhaustion.

Teenagers can not only drink shakes, but also eat protein bars.

Important: there are certain psychological problems that are associated with sports nutrition. There is an opinion that the use of sports nutrition encourages an all-or-nothing mentality in a teenager, and can indirectly push him to the path of using anabolics. But this is only an opinion, a lot depends on the upbringing of a teenager, the work of his coach, and the microclimate in the family.

Nobody Would Buy Protein Without These 15 Great Reasons Why It Works

It improves performance in sports. Muscles grow, strength indicators grow.
It does not contain excess carbohydrates and fats, which cannot be said about other snack products.
Helps to satisfy hunger without harm to health.
Eliminates problems with meeting the need for protein.
No complicated cooking is needed, just stir a spoonful of protein in a shaker.
It is absorbed quite quickly and does not cause problems with digestion.
Allows you to get essential amino acids that the body cannot synthesize itself.
Helps prevent type 2 diabetes by normalizing sugar and insulin levels.
Helps with the growth of strength and endurance in sports.
Eliminates the need to carry food with you and eat it in the locker room after class.
It is stored in any conditions, it can be taken with you even in the cold, even in the heat. What can not be said, for example, about cottage cheese.
It will help to get rid of cravings for sweets, a delicious snack on a diet.
Eliminates protein deficiency in vegetarians.
The protein in the protein contains exactly the same as in other types of food. Nothing artificial.
It is completely safe for health, follow only your KBJU norm and exercise.

Without cons, there are no power sources, right?

Protein can provoke an upset stomach, especially if a person already has dysbacteriosis or lactose intolerance. Very "help" to get upset and all sorts folk recipes from mixtures of protein with healthy fruits. If the digestive tract is having difficulty coping with milk, drink the enzyme lactase, and avoid complex cocktails.

If there is half a can at one time, there is a significant chance that an overdose and an overload of all body systems will be obtained.

Sublimated protein is devoid of vitamins and minerals. Some brands fortify their products artificially, but this is not the case for all. To be fair, supermarket chicken is also not the most "vitamin" product.

It is believed that not every exercising can regularly buy protein. Although with the dynamics of food prices, this is debatable. Now it is already easier to buy protein than a few kilograms of chicken fillet.

The natural taste of protein is not particularly attractive. It looks like dry milk. Therefore, various flavors and sweeteners are simply added to the protein. These products are not always natural.

Most important advice- to determine the amount of powder not by how much the next hero of the glossy cover of a bodybuilding and fitness magazine drinks, but by his own protein needs. It is not worth assuming a protein deficiency and therefore buying a powder. You need to learn how to count proteins, fats and carbohydrates in the diet, and be sure to proceed from their quantity.

Most important rules receptions are:

No need to overestimate the amount of protein in the diet over 2 g per 1 kg of current body weight, if you are not a professional athlete;
Before increasing the amount of protein in the diet, all risks must be eliminated. Many advise to undergo a medical examination to rule out problems with the kidneys and liver.
Drinking protein makes sense, only during periods of sports. If, for life circumstances or for some other reason, classes are interrupted, protein should also be removed from the diet.
Replacing meals with protein is a temporary measure, it allows you to quickly lose weight, for example, to get into the weight category in sports. Usually people are not recommended such manipulations with the diet.
It is better to drink protein without adding any other products to it.
It is better not to exceed the dosage of 20-30 g at a time.

Separately, I would like to say about "homemade protein shakes" or a fairly popular topic - to make smoothies from all the available products in a row, and call it a source of protein. Often, for muscle building, cocktails with cottage cheese, egg whites, nuts and some other berries to the heap and honey for taste are advised. In its composition, it is not a protein, but a gainer. If an athlete is not interested in a dry set, but simply in a large muscle and possibly a large fat mass, a lot of energy, and he tolerates such a bunch of dairy products in his diet, then everything will be fine. But for those who really care about a dry set, or keeping the muscles dry, such compositions will not work.

Is there a difference between soy and whey protein? Manufacturers periodically try to convince us that soy is the same source of protein, only more “green”, but this is not so. The use of a large amount of soy protein to a greater extent leads the athlete to indigestion and gastrointestinal tract, and to a greater extent accompanies an allergic reaction. And it's not even so much about phytoestrogens, which people like to write off health problems so much, but about the lower digestibility of soy protein itself. Soy protein is less digestible than whey.

Does it make sense to buy beef protein? Pro athletes claim that the more different types of protein supplements you consume, the better your muscles will grow. Modern dietetics also proceeds from such information. The nature of this knowledge is simple - you can improve your form if you get as many amino acids and vitamins as possible. In fact, this is much easier to achieve with different types of proteins. Beef protein is highly digestible, but it is not the cheapest. Only premium brands have this and it costs 20 percent more than regular whey products.

Is there a fundamental difference between WPC and store-bought protein? No, it’s just that KSB is bought from factories and sold through one-pagers by enterprising people. For sales, the usual advertising text is used, which simply lists the benefits of any protein, such as the ability to protect against catabolism and maintain muscle mass.

Is it necessary to buy isolate, whey, complex protein and casein to one person? Recent studies show that BCAAs are absorbed immediately after training, amino acids from protein isolate are absorbed within half an hour, whey causes an increase in amino acids up to 2 hours, complex protein up to 4, but casein up to 7 hours. All these figures allow us to say that the most beneficial approach for the average person is to drink BCAA during training, and after it - a complex protein. Whether casein is needed or not, everyone decides depending on their recovery rate. Isolate is a deeply specialized product, the use of which is the lot of those who dry. It is inferior in taste to regular protein.

Recently, pro-athletes have begun to prefer hydrolyzed protein.. This is a product with ready-made peptide chains that are directly absorbed into the blood within a few minutes after entering the body. This allows the hydrolyzate to solve the problems of professional sports. For amateurs, it is usually unreasonably expensive.

How to drink protein and what to mix it with? There are several camps here. Some believe that there is no difference, you can even pour a bucket of protein into cottage cheese, even into kefir, or even into porridge. Protein will still be absorbed, and for some, it may be tastier to eat protein with oatmeal than to drink a cocktail. This is partly true, and the protein is digested. The only problem is that some of the mixed food can cause fermentation in the stomach, and then there will be problems with assimilation.

Fans of mixing protein in milk claim that it’s only better this way - a richer amino acid composition, additional protein, and a pleasant taste. But all this can fade if a person has problems with the absorption of lactose. One small gastrointestinal disorder, and you will no longer be able to absorb the protein.

Is protein harmful? How much is absorbed at a time? Casein protein

Proteins are molecules made up of amino acids that our body needs to function properly. Thus, there is control over the most important processes in the body associated with metabolism. On average, an adult male needs 71 grams of protein per day, while a woman needs 46 grams. Following the recommendations of the USDA, between 17 and 21 percent of total calories should ideally come from protein intake.

What is whey protein made of?

Whey is the purest form of protein derived from cow's milk. It is, in fact, a by-product obtained during the processing of cheese, which is converted into more concentrated forms.

Protein powders are becoming increasingly popular these days due to their invaluable health benefits. They contain much more protein than any other natural product. This type of protein is recommended for use by women suffering from protein deficiency in the body.

Kinds

Let's take a closer look at what types of whey protein are:

Concentrate. This is the cheapest of the three powders. It contains the least protein, about 58 to 89%. The rest of the composition is fat, lactose, and immunostimulatory peptides such as alpha-lactalbumin and immunoglobulin. The percentage of DPC depends on how concentrated the protein is. The maximum lower limit of concentrates is 50% protein, the maximum is up to 90% protein.
Isolate. Contains in its composition up to 95% protein, with a minimum amount of lactose and fat.
Hydrolyzate. It is 99% protein and is the most expensive. It is considered a "pre-digested" form of whey protein as it undergoes partial hydrolysis.

Whey Protein - 24 Health Benefits

Good for women's health

Whey protein is very beneficial for women as it does not cause fluctuations in hormone levels, which is not the case with other types of protein. In addition, it is easily and quickly absorbed by the body and is considered more nutritious than eggs, soy and meat.
Excellent source of amino acids

Amino acids are chemical units that are not produced naturally in our bodies. This type of protein is a good source of amino acids, together with which it contributes to the regeneration of bones and muscles. Also, this protein is rich in branched chain amino acids (BCAAs), which are involved in the process of muscle recovery. Leucine is an amino acid that stimulates protein synthesis and sends a signal to the body to keep the required amount of protein as long as possible.
Anti-aging effect

Contains glutathione antioxidant What are antioxidants and what are their beneficial properties for the body? The content of antioxidants in food. Should You Take Antioxidants? pharmaceutical preparations? , which neutralizes free radicals and slows down the aging process. Glutathione is made from three basic amino acids: cysteine, glutamic acid, and glycine. Whey protein also slows down the process of muscle degeneration.
Helps reduce weight

Is this protein essential for weight loss? Yes, according to studies, women who consumed a specialized form of whey protein lost fat accumulation. They also demonstrated the preservation of muscle mass. This product contains a low amount of carbohydrates, along with a high amount of protein, which speeds up the metabolism and burns excess fat in the body. The researchers concluded that this type of protein saturates the body for at least two hours. It is very low in fat, low in cholesterol and lactose, making it great for people on a low-carb diet.
Fights cancer

Cancer (primarily of the breast and cervix) is by far the second leading cause of death in women. Whey concentrate and glutathione modulation are actively used in cancer treatment. Consumption of whey powder during chemotherapy has been proven to inhibit growth cancer cells. It is also a great meal replacement for people with cancer. Among other things, it helps to increase immunity and gives energy.
Improves the work of the heart

A heart attack often leads to very serious consequences, such as paralysis, poor memory and loss of speech. According to statistics, this disease leads to death in more than 3% of women. This protein lowers LDL cholesterol levels, as well as blood pressure and reduces the risk of developing heart disease, stroke.
Improves immunity

This type of protein boosts immunity by increasing the production of glutathione and helps fight various infections. It is considered especially useful for women, as it reduces the risk of heart disease. It is a powerful antioxidant that aids in detoxification. Women with asthma should supplement their daily diet with whey protein to improve the cytokine response.
Helps in muscle growth

Whey protein is essential for muscle recovery and strengthening. Workouts and daily exercise deplete the body's energy levels, which leads to muscle weakness. Whey protein is made from cow's milk and is an excellent substitute for natural protein for building and repairing muscle mass.
Nails and skin

For the formation of healthy skin and nails female body an adequate supply of protein is required. Whey protein helps the body control hormone levels and vital enzymes.
Absorbs quickly

Whey protein shakes are more commonly recommended by experts than any other form of protein intake. They contain a large amount of nutrients in the form of soy, whey or casein protein, which are quite easily absorbed in the body. These shakes also contain the highest biological value (BV).
Help with Diabetes

Whey protein maintains a positive nitrogen balance in the body. It also prevents fluctuations in blood sugar levels, which occurs due to overeating and malnutrition. Whey protein is low in fat. It is very useful for controlling blood glucose levels. It also prevents the development of diabetes by increasing insulin resistance in the body.
Keeps the figure

Whey protein tones muscles and speeds up metabolism, which helps you stay lean and fit without any extra effort.

More than 65% of women suffer from osteoporosis ─ thinning and increased fragility of bones. To build and maintain healthy bones, women need to consume calcium-rich foods. Whey protein contains a large amount of calcium, which prevents bone loss and strengthens it.

Helps in liver function

The liver performs about 500 functions in the body every day. This type of protein, taken in moderation, supports liver function due to the presence of amino acids in it.
Rehabilitation

Whey protein is an excellent natural protein substitute for women, especially in postoperative period helping speedy healing of sutures and wounds.
Promotes hair growth

Since the hair itself is made of protein, its intake into the body is quite important for maintaining hair health. Protein deficiency can lead to serious problems, including hair loss. This type of protein is the best remedy to increase the amount of protein in your body. Taking cocktails based on it, you will forever forget about such problems as bald patches and split ends.
Strengthens skin tissue

The elasticity of the skin is provided by such a structural tissue as collagen. It contains 30 percent of the total amount of protein in the body. It strengthens the skin, blood vessels, bones and teeth. Regular consumption of whey protein provides sufficient levels of collagen to keep your skin supple and healthy.
Heals the scalp

Regular use of whey nourishes and strengthens hair to make it thick, healthy and shiny. The acidic properties of the serum help in the treatment of dandruff and scalp psoriasis.
Maintains skin elasticity

The amino acids found in whey help maintain skin elasticity and firmness.
Acts as a shampoo and hair conditioner

You can use whey powder instead of shampoo. Just apply it to wet hair and rinse warm water. In addition, you can also use whey protein as a conditioner: leave it on for 10 minutes and then rinse your hair. Best suited for thin and weakened curls, as it does not weigh them down, unlike other moisturizers.
Add 2 cups of serum to your bath and get comfortable in it for 20 minutes. The acidity of the serum will restore optimal value skin pH to rejuvenate cells.
Reduces eye puffiness

For tired and puffy eyes, a moistened cold whey tea bag is perfect. Place it on your eyes and leave it on for 20 minutes. As a result, bruises and swelling will go away, and the look will become fresh and expressive.

Whey protein comes in a variety of forms: bars, shakes, and drinks. The whey itself is not very tasty, so it is mixed with fruits and nuts. We offer you several recipes:

Whey protein has a number of side effects that you should definitely be aware of before including it in your diet.

Side effects and harms of whey protein

Like other supplements, consuming whey protein comes with certain health risks:

problems of the gastrointestinal tract: gastritis, excessive gas formation, migraines, convulsions, loss of appetite, nausea and increased fatigue. These symptoms may be caused by an allergy to lactose and the artificial sweeteners present in the supplement;
excess protein intake can exacerbate kidney problems;
too much protein can lead the body to an excess of calcium, which is reflected in the fragility of bones and teeth;
in addition, a large amount of protein can cause an excess of ammonia in a woman's body;
women should not consume more than two servings of protein shakes per day;
extremely high doses can also overload the liver, causing serious health problems.

We hope that the information about the benefits of whey protein was useful to you. To protect yourself from side effects, make sure that your daily serving of whey protein does not exceed 30 grams at each meal. Be healthy!

Hello everyone, dear subscribers of our blog dedicated to healthy lifestyle life!

Most recently, we conducted our own study on the topic “Is it harmful to use sports nutrition? ”, arguing his opinion with scientific facts and reviewing with Start-health readers various options problem solving.

In the comments to the article, there were “polar” points of view in terms of meaning. Some subscribers are negative about any nutritional supplements, other blog visitors are positive about high-protein mixtures.

Is sports nutrition based on polypeptides really that useful? What are the contraindications for taking protein powder? Is protein harmful to the body?

Today we will find out how safe the most popular type of sports nutrition is for human health. So, I propose to start. ?

Classification of protein by type of raw material

Guys, protein is a nutritional supplement that is in demand by both men and women, regardless of age and training experience. A similar nutrition appeared by separating milk protein into casein and whey mixture.

However, if the first version of the sports nutrition is absorbed for a long time and not completely, then there are no problems with the gastrointestinal tract with the second complex of polypeptides.

Modern powders are used mainly for making cocktails, adding yogurt or milk to the consistency. Convenience and simplicity are the two main reasons for the popularity of protein in the international arena.

You can take a high-protein drink with you on a trip and drink throughout the day, adhering to the right diet. According to the raw materials used for the manufacture of such sports nutrition, supplements are traditionally classified into 2 groups:

soy protein – complex of plant polypeptides.

Harm: The food supplement is made from genetically modified raw materials, so this mixture has not earned confidence on the international market. The presence of inhibitors in the composition of soybeans - substances that slow down the functioning of internal enzymes that process proteins.

The presence in the protein of plant elements - phytoestrogens, structurally similar to female hormones, causes a decrease in testosterone in the body of a man. This effect is fraught with a lack of potency and sexual dysfunction in a representative strong half humanity.

Benefit: The affordable cost of sports nutrition determines the high demand for the product among novice athletes. Lecithin, contained in the soy supplement, slows down the aging process of cells and muscle tissue.

The structure of the substance allows people with pathologies of the urinary system to take a similar mixture, because the powder has less effect on the functioning of the kidneys. In the body, the level of thyroid hormones increases, contributing to the loss of excess weight.

Whey protein is a natural food supplement.

Harm: With excessive intake of a high-protein mixture, an athlete may experience dizziness and migraines, vomiting and nausea. Some athletes are characterized by individual intolerance to whey polypeptides, so taking such a consistency is invariably accompanied by pain in the stomach, diarrhea and bloating.

Benefit: The composition of the powder contains a high content of BCAA amino acids, which contribute to a set of muscle mass and a decrease in body fat. An increase in glutathione (a powerful antioxidant) in the body is the reason for the acceleration of the recovery process after training due to the rapid regeneration of cells and tissue fibers. The level of cholesterol in the blood is significantly reduced, and the immune system is strengthened.

Friends, the properties of a protein directly depend on the components present in the structural composition of the substance. A nutritional supplement can be indispensable on the way to the desired goal (for example, a lean body) or become a prerequisite for the onset of chronic diseases. Which powder base is preferable to choose in accordance with the above characteristics?

Personally, I decided to try whey protein. Of course, while I only train at home, but still I wanted to experience it myself. Especially since I use it quite a bit. Only after a workout. ? Let's see the result later. ?

There are also other types of protein that are less in demand among professional athletes and are suitable for solving certain anatomical problems:

casein- made by curdling milk; it contains a large amount of animal protein; slowly absorbed by the body (3-5 hours).
Lactic- a complex food supplement in which whey is combined with casein; part of the mass is absorbed quickly, and the other half slowly.
Meat- is made on the basis of animal protein and has a distinct taste of meat, so cocktails from such protein are not in great demand.
Egg- isolated and dried egg white; has a specific taste (not everyone likes it) and a rather high cost.
Wheat- made from the germ of a grain crop; in composition it is close to a soy food additive, therefore it is not widely used.

Which powder base is preferable to choose in accordance with the above characteristics?

Advice from Start-health: “Protein, like any nutritional supplement, is important to take in combination with healthy food, while devoting enough time to exercising in the gym. Only in this case you will be able to achieve the desired result.

Contraindications to the use of a protein mixture

Guys, I note that regardless of the raw materials used in the production of protein, there are contraindications for the use of high-protein powder. Before starting the course, it is recommended to contact the medical center to be examined. Although I will immediately make a reservation that, of course, I myself did not do this, but in general it is necessary. You will have to refuse such a mixture if you have the following diseases:

Renal failure.
Individual intolerance to certain components of the protein mixture (at the genetic level).
Problems with the bladder.
Malfunctions in the functioning of the cardiovascular system.
Disorders in the work of the gastrointestinal tract.
predisposition to liver disease.

It is simply not advisable to neglect contraindications, because the course of taking a protein mixture is designed for a long time. In a given period of time, you can significantly worsen your health.

Memoirs of bodybuilders: “In the 20th century, high-protein mixtures were not yet so in demand by professional athletes, so athletes improved their daily diet on their own. Powdered milk formula, which is intended for feeding children, has become a natural alternative to protein.

Harm and benefit of protein supplements

In order to draw a constructive conclusion and answer the urgent question about the dangers of protein, I propose to systematize our knowledge gained while reading the article. Benefits that come with regular high protein supplementation include:

Maintaining physical fitness.
Regeneration of cells, fibers and muscle tissues after training.
The ability to adhere to diets that correspond to the rhythm of modern megacities (a container with a protein shake can easily fit in a bag, glove compartment or bag).
Restoration of work and acceleration of metabolic processes.
Increasing the performance of an athlete.
Improving the quality of muscle tissue that is resistant to increased stress.

The negative impact of the protein mixture on the body is accompanied by the following symptoms:

Allergic reactions caused by intolerance to individual ingredients of the “storehouse” of polypeptides.
Bloating, flatulence, nausea or vomiting.
The appearance on the skin of the face of acne, irritation and black spots.
Increase in body fat.
Possibility of developing diabetes.
For men, the danger of protein intake lies in sexual dysfunction.
Removal of calcium from the body (weakening of the bone skeleton).

It should be noted that all negative consequences become relevant only in in case of incorrect course completion. If an athlete overuses a powdery consistency or uses a low-quality mixture to make cocktails, deciding to save money.

Statistics: "If a professional athlete refuses to use whey protein, replacing the protein from the mixture with natural products, then he will have to eat about 30 chicken eggs per day."

Summing up, I note that the choice of a protein mixture must be approached with all responsibility.

The raw materials used for processing, the expiration date of the product and the reputation of the manufacturer, the reviews of professional athletes and the structural composition of the nutritional supplement - consider all factors, because sports nutrition is designed to help, not harm.

If stick correct reception whey protein, then such a powder becomes absolutely harmless.

With a soy supplement, the situation is much more complicated - it should be recommended only to female representatives, for whom the hormonal composition of the product is optimally suited. Men, in order to eliminate the risk of problems with potency, should opt for whey powder without worrying about the consequences.

And here is what Dr. Agapkin says about protein.

If you have had a negative experience with a high protein formula, be sure to share your knowledge with us. Guys, are you sure about the benefits of protein? Argument your opinion in the comments to this article.

We value useful information based on personal experience - this is a particularly rare "artifact" that is relevant for both beginner athletes and professional athletes.

Until then, friends! See you soon on the web pages of Start-health!