How to choose protein?

Author: Purik Kirill - manager of the sports nutrition store Atletic-Food.
2013-11-18

Buying protein today is easier than ever. Every sports nutrition store will offer you a huge assortment of protein products that differ primarily in composition. Nevertheless, there is no need to doubt your choice or get confused among the vast array of products in the sports nutrition market.

What’s Inside

So, if we set aside the additional components contained in each protein product (L-carnitine, glutamine, minerals, and vitamins), the main things to pay attention to when choosing protein are its type, the percentage of protein in the product, and the amount of carbohydrates and fats in the supplement, which affect weight gain. Depending on your goals for buying protein, choose the balance of components that suits you.

A Bit About the Properties of Proteins

Understanding the properties of certain types of proteins can also help when choosing a particular protein shake.

Whey proteins are the fastest and easiest to digest for the body. Such products consist of a quarter of the BCAAs (branched-chain amino acids). It is most justified to take these supplements after exhausting workouts when the body requires "building materials" for growth and recovery. The production of such whey is complex, which is why they tend to be expensive. Generally, the purer the product, the higher the price. The cleanest is the whey protein isolate, which some athletes take during the challenging "cutting" phase. The isolate has virtually no impurities. For those who do not monitor every gram of fat in their body, a cheaper whey concentrate can be consumed.

Casein is a type of protein that is absorbed gradually over about six hours. This type of sports nutrition is optimal for both those who are losing weight (the protein is used for energy instead of fat) and for those who aim to build muscle mass. Proteins from the series 80 are popular in this category.

Soy protein is preferred by vegetarians or individuals with an intolerance to other protein supplements, such as dairy. For joints and ligaments, collagen protein is beneficial as a "builder" of connective tissues. The most popular and accessible today are milk proteins, which consist of whey protein and casein with dairy carbohydrates. These products are affordable and effective.