Protein: basic types

Protein supplements are divided into three types: pure protein( high percentage of protein), geyners( contain carbohydrates that increase protein digestibility), liquid amino acids. A few words about the latter. In the world they are unpopular, since they differ little in composition from the usual protein mixtures, the claims of better digestibility have not been proved, and the ratio of price and quantity of protein per serving noticeably loses to conventional mixtures.

Is it possible to make a protein cocktail from home products and will it be possible to replace the powdered protein with dried milk?

In turn, most of the protein supplements present on the market contain a mixture of different types of protein:

Whey protein

It is made from whey( a watery cheese ripening product) and milk by evaporation of water and degreasing. It is absorbed by the body very quickly, it is recommended for use immediately after training. Whey protein is not recommended to heat, otherwise it denatures - "folds."

Contains a high percentage of essential amino acids and BCAA( amino acids with branched chains - valine, leucine, isoleucine), is the main "fuel" for muscles, accelerating recovery after physical exertion.

is divided into whey concentrate( from 30% to 89% protein in the composition, contains carbohydrates in the form of lactose, has a milk taste), whey isolate( more than 90% protein in the composition, purified from lactose and fat, has a milky flavor) and waterproofsdigested even faster, but are much more expensive, have a lower chance of causing allergies, very bitter taste).

Rating of the most effective sports nutrition for weight gain and rapid muscle mass gain.

Casein

Also made from milk and processed cheese products( cow's milk protein contains 80% casein and 20% whey).Casein does not "fold", but much more soluble in water. Contains a large number of peptides( split proteins), glutamine and calcium.

The main difference between casein is its slow digestibility( several hours).In the stomach, it takes the form of a gel, which causes a feeling of "fullness" and satiety.

Soy protein( soy protein)

Obtained from soybeans. Contains both most of the 20 most important amino acids and isoflavones( phytoestrogens), whose structure is similar to female sex hormones. Estrogens have metabolic properties, positively affect the skin.

Egg-white protein(

) Produced from egg whites, does not contain lactose.

Hemp protein( hemp)

Made from cannabis seeds;contains high-yielding proteins, hemp oil and essential fatty acids.