Proteins belong to some of the most known and demanded products as in professional, and amateur sport. The main task of such connections is to fill shortage of important substances in an organism for maintenance of a sports tone and optimum health. For this reason proteins form a basis of complex sports food. Let's consider in more detail the main types of popular proteins and also we will find out the main subtleties of their effective application.
What is proteins and the purpose of their application
Proteins represent high-molecular organic compounds of the nature. In other words, it is the protein known to all of us consisting of about 80 amino acids connected among themselves by peptide communication.
Such substances are one of the most demanded in an organism as without them it is impossible to provide healthy functioning of cages and fabrics.
Proteins in an organism promote:
- to formation of cages and fabrics, including nervous system;
- to production of specific hormones;
- to increase in a metabolism;
- regulation of fat balance in an organism;
- to stable functioning of a brain and nervous system in general;
- to increase in resistance of a body to various negative factors.
Whether you know? For the first time proteins were allocated in 1728 by the Italian scientist Iacopo Beccari, but in a separate class of substances they were carried only at the end of the 18th century thanks to the French chemist Antawn Furkrua.
In the course of the active sports trainings the main task of athletes — building of muscle fibers which become further the base for higher sports results and also a basis of an ideal relief of a body.
For the normal growth of muscles of people needs proteins from which directly and there is a creation of muscles. Therefore proteins in sport are irreplaceable. For an effective set of weight the average man needs about 150-200 g of pure protein a day. For this purpose the athlete needs daily to eat about 30 eggs, but very few people can brag of such lethal appetite.
Besides, any food besides protein contains lipids and carbohydrates which at glut promote formation of excess subcutaneous fat.
Learn about main types of sports food.
For a solution of the problem of set of weight concentrates of digestible forms of protein were created. They give the chance to instantly increase muscles of a body of any zone.
Besides, quality sports proteins during metabolism are capable to replace fats in various biochemical reactions. Thanks to it they are actively applied also to weight loss as the effective activator of natural processes of burning of fat weight. Despite artificial origin, sports proteins are absolutely safe chemicals. They can be used as an additional source of nutrients regardless of age and sex, including children and teenagers (after preliminary consultation with physicians). At moderate application they favorably affect digestive system and also eliminate dysbacteriosis in intestines.
Important! It is possible to fill shortage of proteins in bodies and fabrics and by means of usual food. However the qualitative sports food based on proteins is capable to join in a metabolism at once and to cause rapid growth of muscles.
Types of proteins
In the food industry natural food form a basis for preparation of the concentrated protein mixes. Most often as raw materials for these purposes dairy products or derivatives of lactic fermentation act. Also in recent years the concentrated protein from soybeans and eggs actively gains popularity. Despite their almost identical structure to apply such proteins it is interchangeable it is not recommended. Each of them has the rules of use at which non-compliance the sports food sharply loses the efficiency and the importance.
Read also as it is correct to accept sports food.
Serumal
The serumal protein is the most popular and sold protein among athletes of all levels. Make it by extraction of proteinaceous components of serum — derivative lactic fermentation including productions of cheeses. As a result white or yellowish powdery substance with a characteristic dairy smell turns out. The raw materials received for a protein practically do not contain fats and carbohydrates therefore the final product differs in almost zero caloric content.
Most often such substance is called a fast protein. After the use the concentrate is instantly soaked up in an organism and for only several dozen minutes joins in metabolism.
We advise you to learn, what is better: protein or amino acids.
There are several types of fast proteins:
- hydrolyzates — have the highest extent of cleaning therefore are considered as almost hypoallergenic;
- isolates are products with a small amount of impurity;
- concentrates — poorly cleaned food, often has low concentration of protein.
Main advantages of a serumal protein:
- high efficiency;
- low cost;
- helps to increase immunity;
- lowers cholesterol level in blood;
- saturates an organism with antioxidants.
Main shortcomings of a product:
- at the uncontrolled use can cause a complication of work of kidneys;
- contains lactose therefore it is contraindicated to allergic persons;
- low-quality food may contain high concentration of fats.
Whether you know? The mankind is engaged in improvement of a diet for achievement of the best sports results long ago. In Ancient Greece about 4 thousand years ago athletes adhered to strict sports diets.
Casein
Caseins are less popular among amateur athletes, however professionals daily use such additive. Receive protein by sedimentation of its mixes from cow's milk under influence of natural acids, abomasal juice or lactic bacteria. Thanks to it at the exit powdery mix with a bright dairy smell turns out. Concentration of casein in milk is highest among other protein connections and reaches 70–80%. Among athletes it is most known as slow protein as after hit in an organism its full splitting comes not earlier than in 5–8 hours. Therefore often it is used as an additional source of low-calorie proteins at a difficult diet.
Learn in more detail about advantage and harm of a casein protein.
Advantages of casein food:
- intensifies protein synthesis;
- almost harmlessly;
- eliminates feeling of hunger for a long time;
- differs in anticatabolic qualities;
- has huge amount of the calcium important for maintenance of durability of skeletal system in structure.
Main shortcomings of caseins:
- are strong allergens;
- are ineffective in the system of fast set of muscle bulk;
- at a surplus can negatively affect work of kidneys and a liver.
Whether you know? Casein is one of the main components of female breast milk — its concentration can reach up to 40% of the lump of other connections.
Dairy
Dairy proteins represent nothing but mix of casein and serumal proteins. Thus, it is complex additive which is used for accumulation of muscle bulk and combustion of subcutaneous fats. Such food often for 80% from caseins and for 20% from serumal concentrates consists. Advantages of mix:
- promotes long synthesis of proteins in an organism;
- instantly joins in metabolism;
- reduces appetite;
- it is harmless at moderate use;
- in a complex fights against processes of accumulation of subcutaneous fats.
We recommend to you to esteem as it is correct to drink a protein.
Main shortcomings of such mix:
- it is contraindicated to allergic persons;
- is less effective, than pure mixes;
- has high cost;
- it is not recommended at heavy disorders of digestion.
Soy
The concentrated powdery sports food on the basis of soy proteins is less popular among athletes, than other mixes. Make it by isolation of proteinaceous connections from soybeans. Such product, unlike dairy concentrates, is almost completely cleaned from various harmful impurity and at the same time is saturated with the useful fats important for development of muscles. Advantages of a product:
- it can be used at an allergy to lactose;
- it is saturated with the lecithin which is well influencing work of a liver;
- thanks to cellulose improves an intestines vermicular movement;
- brings toxins out of an organism.
The main shortcomings of protein from soy:
- low concentration of proteins (no more than 70%);
- low biological value;
- poor amino-acid structure;
- can cause decrease in level of testosterone in men;
- contains the substances interfering digestion of vitamins and nutrients from food.
Read in more detail about pluses and minuses of a soy protein.
Egg
Egg proteins meet in the market infrequently, however they contain all amino acids, necessary for athletes. Represent the dry, powdery isolate received by drying of egg raw materials in industrial drying cabinets. To taste and a smell reminds the steamed or baked egg. Despite the occurring opinion, understand as this product first of all not only protein of egg — contains in its structure a protein component of all egg.
The product is most valuable thanks to:
- to high content of vitamins and minerals;
- to the increased saturation coefficient;
- to optimum amino-acid structure;
- gippoalergennost — it can be used by athletes with an allergy to dairy products.
Main minuses of such protein:
- high price;
- at non-compliance with technology of preparation can cause salmonellosis;
- the amount of fats can reach 30% of bulk.
Learn whether it is possible to use an overdue protein.
Multicomponent
Multicomponent proteins represent various mixes from various concentrates of protein. In addition such products can include the various vitamins and minerals intensifying metabolism and digestion of proteins. The main goal of such sports food is to provide to athletes a complete solution regardless of their way of life, training process and sports preparation. Such mixes among the beginning athletes ready to experiment for the sake of achievement of optimum results are most popular.
Main pluses of multicomponent food:
- instantly joins in metabolism;
- eliminates hunger;
- has low cost;
- contains all amino acids, necessary for a body;
Main shortcomings of multicomponent proteins:
- have no narrowly targeted influence;
- are not recommended at an allergy to lactose;
- often differ in low protein content in relation to additional components.
It is important! If you decided to accept a protein for the first time, be not too lazy to pass a complex research on existence of specific antibodies of Ig E. It will help to reveal your various allergens resistance and to avoid undesirable reactions of an organism to a new product.
As it is correct to accept
Protein cocktails can be various structure therefore before using such additives, it is necessary to decide on a main objective of improvement of a diet. According to it the necessary protein and its average daily dose is also selected.
Also surely it is necessary to reveal the various features of an organism excluding the use of any products as it can sharply influence your choice. Serumal proteins accept for a sharp set of muscle bulk. 3 times per day (in the morning, in the afternoon and in the evening) and also in 90 minutes prior to a training and right after sports activities use them. At the same time the single dose of solid should not exceed 30–35 g.
Caseins use for reduction of feeling of hunger and saturation of an organism protein when drying, 2–4 times per day, between the main meals and before going to bed. The maximum single dose at the same time should not exceed 40 g.
We advise to learn in more detail about whether it is necessary to drink a protein for the night.
Soy and egg proteins apply in case of an allergy to lactose, or at the other causes excluding consumption of dairy products and their derivatives. 2–3 times per day and also for an hour before a training and right after the occupations in the hall take such drugs. At the same time for 1 reception it is recommended to use no more than 25-30 g of a clean product.
Complex mixes often use according to the recommendations of the producer on packing. Necessary results from such food are observed at daily reception not less than 3 single portions. Basic rules of the consumption of protein cocktails:
- The single dose of pure protein should not exceed 30 g. The bigger amount of substance will not be acquired by an organism.
- Cook cocktails on the basis of 150–200 ml of milk or other liquid.
- In mix there should not be lumps, they are more difficultly processed by an organism.
- For a set of weight cocktails are cooked on the basis of juice — it helps to increase efficiency of the used protein.
- If you fight against fat deposits, it is the best of all to cook cocktails on boiled water, without any additives.
- The made drink is not subject to long storage, it is the best of all to drink it for day after preparation.
- All protein concentrates are the excellent environment for reproduction of pathogenic organisms therefore it is not recommended to store protein cocktails out of the fridge.
Read also whether the protein has an expiration date.
Proteins are major connections which are necessary to all athletes for maintenance of the optimum training mode. Today in the market there is a set of types of such food therefore even allergic persons can choose for themselves a quality product.
And that such food was for the good, it is necessary to respect surely the modes and the rules of the use of proteins, otherwise the diet can negatively affect work of a liver and kidneys.