Proteins are an important group of substances that perform various functions in the body. One of them is the building function, where it helps to form active body mass. Proteins are made up of amino acids, with some of them being essential for the body. These essential amino acids need to be taken in the diet and it is important to ensure that they are taken in regularly. Here is a brief summary of what types of proteins exist and for whom they are suitable.
Whey protein is the most popular type of protein. It is a protein found in cow's milk and has been shown to promote muscle growth and fat loss. Whey protein can promote saturation. It contains a proportion of branched chain amino acids (BCAA) and lactose. It is absorbed faster than other proteins and is therefore recommended to be consumed after training - it helps muscle growth and recovery.
- Concentrate - a protein powder that is produced by filtering protein from whole food sources. The final product contains up to 80% protein and the rest is carbohydrates, minerals, water and fats. Whey concentrate has a delicious and high quality taste and dissolves best of all proteins
- Isolate - is produced by microfiltration and it is the purest form of whey. It dissolves and absorbs very quickly. Due to the filtration process, the other components are more reduced and isolates contain more than 90% protein. It is very low in carbohydrates, fat and has no or almost no lactose content. Whey isolate is not as tasty as concentrate.
- Hydrolysate –or hydrolyzed protein refers to the presence of partially cleaved proteins that are more easily absorbed by the body. It is one of the highest quality proteins on the market. In addition to proteins, of which it contains more than 90%, it also consists of peptides, and these have a great anabolic effect (they are suitable after a hard workout). Whey hydrolysate is best digested and absorbed.
A cassein protein that is also found in cow's milk and is digested much more slowly by the body (around 6-7 hours) compared to whey protein. It helps prevent muscle breakdown and supplies amino acids to the muscles for a longer period of time. It contains calcium, breaks down fats and increases metabolic activity. It is more suitable in the evening before bedtime or after training.
Egg protein is most commonly found in the form of a powder extracted from egg white. It is a great alternative for individuals with milk and lactose intolerance. Egg protein contains all the essential amino acids and is easily digested by the body. It is good to consume in the evening before bed or during the day to replenish protein. It is usually not found on its own, but as part of multi-ingredient mixtures (proteins).
Beef protein is made from beef. It is a good source of BCCA and creatine. In addition, it also contains higher amounts of iron and vitamin B. Beef protein does not burden the digestive system and is quickly absorbed. It should be taken in the morning, before and after training.
Nature vegan proteins
Soy protein is the most popular source of protein for vegans. It contains all the essential amino acids. It is also rich in glutamine, BCAA (to help regenerate muscles) and arginine (for better nutrient absorption). Another benefit is that it supports proper cholesterol levels and boosts metabolism, leading to increased fat reduction. It should be taken after a workout or at any time of the day.
Rice protein is made from brown rice and contains all essential amino acids. It does not contain gluten, soy, lactose and is therefore easily digestible. However, it is not a complex protein on its own, which is why it is most often in mixtures with other proteins.
Pea protein is not so well known, but it is very suitable for vegetarians, vegans and those allergic to dairy products and eggs. It has a high BCCA content and the body is able to process most of the amino acids it contains. Pea protein has a rather specific taste and furthermore has a positive effect on muscle recovery after exercise and increasing muscle volume. When combined with strength training, pea protein is as effective as whey protein in building muscle mass. Among other things, it also has a positive effect on the heart and blood pressure.
Hemp is very rich in protein, magnesium, iron and fibre. Hemp protein powder is made from hemp seeds, is easily and quickly digestible, contains a generous dose of omega-3 fatty acids and some essential amino acids. It is also suitable for vegetarians and vegans. However, it is not a complex protein on its own, so it is most often sold with other proteins in a multi-ingredient blend.
What to get for your home gym?
Modern Merco Shaker for preparing protein