There are several main types of protein: whey, casein, egg, soy, and complex. Each of them has its own advantages and disadvantages, the knowledge of which can help in drawing up a competent diet for building muscle mass.
To understand which protein is best, you need to understand the advantages and disadvantages of each type of this sports supplement. Egg protein is undoubtedly one of the best. This is due to the fact that egg white is in the first place in terms of biological value for the body, i.e. it is best absorbed. For this indicator, egg white was taken as the standard. It was assigned a biological value coefficient equal to 100. For other types of protein, biological value is calculated in proportion to it. However, such a protein also has a significant drawback, it is relatively expensive, therefore, in its pure form, it is produced by a limited number of manufacturers. More often it can be found in a complex protein.
Complete protein, in turn, consists of three types of supplements: whey, casein and egg proteins. It combines all the positive qualities of these products. Thanks to whey protein, the muscles are provided with protein within 30-40 minutes after ingestion. When the effect of it begins to decline, it is time for amino acids from casein and egg whites. Casein protein breaks down the slowest and works within 6-8 hours. Unscrupulous manufacturers may include soy protein in this supplement to reduce the cost of the product, so you should always carefully read the composition before buying.
Among all existing types of sports nutrition, whey protein occupies a special place. Many experts believe that this is the best protein. Once in the body, it is very quickly absorbed and decomposed into amino acids. Whey protein, as the name suggests, is made from whey, which is a byproduct of cheese making. This supplement is recommended for use before and after training, as well as in the morning when the body needs amino acids.
Whey protein has the highest biological value, more than egg protein. For him, it is equal to 130 units. The disadvantages of whey protein include its high cost.
Casein protein, due to its slow absorption, can be consumed before bedtime. Thanks to this, the body will be provided with nutrients for the whole night, which will prevent the development of catabolism.
Soy protein is the worst of these. It is poorly and slowly absorbed, has an inadequate amino acid composition, and has a low biological value. Soy protein has the lowest price, however, despite this, it is the most unpopular.
The choice of protein and how it is used depends on the goals of the athlete. When training to gain muscle mass, it is recommended to consume whey protein. Before going to bed, you can take casein separately. When exercising, aimed at weight loss, it is better to take a complex protein, which can serve as a meal replacement or can be consumed in between meals. It is also recommended to consume casein separately before bed.
