Take a look at some scientifically sound reasons why it’s good to eat more protein:
They reduce hunger
Studies show that after consuming protein, you will feel more full, which means that you eat less foot during the day. The protein lowers the level of the hormone hunger hormone and at the same time increases the levels of peptide XY, a hormone that evokes a feeling of fullness.
They build muscle mass and strength
Protein is the building block of your muscles. Consuming an adequate amount of protein helps maintain muscle mass and promotes muscle growth during training. Several studies have confirmed that consuming increased amounts of protein can help increase muscle mass and strength . If you are physically active and exercising to gain muscle, you should also get enough protein. In addition, maintaining a high protein intake can also help prevent muscle loss during weight loss .
They are good for your bones
There is a myth that proteins – especially animal proteins – are bad for human bones. According to him, the protein increases the load in the body and takes care of the release of calcium from the bones. However, most long-term studies show that proteins have great benefits for bone health .
People who eat more protein tend to keep their bones healthier even older and have a much lower risk of osteoporosis and fractures. This is especially important in women who are at high risk for osteoporosis after menopause. Consuming protein can be one way to prevent disease.
They reduce appetite
Appetite and normal hunger do not mean the same thing. It is not just your body that needs energy and nutrients, but also your brain, which longs for a reward. It is very difficult to control your appetite, but there are ways to prevent it. This includes an increase in protein intake. One study in overweight men showed that increasing protein to 25% of calories reduced appetite by 60% and cravings by half. Similarly, a study of overweight teenage girls found that eating a high-protein breakfast reduced appetite and late-night snacks.
They increase metabolism and fat burning
High protein intake has been shown to significantly increase metabolism and increase calories, which can be 30 to 80 calories burned each day. Some research even suggests higher calorie burning. In one study, a high-protein group burned 260 calories a day more than a low- protein group. This corresponds to an hour of moderate exercise per day. High protein intake can help you increase your metabolism and burn a little more calories throughout the day.
High blood pressure is one of the main causes of heart attacks, strokes and chronic kidney disease. Interestingly, higher protein intake lowers blood pressure. In a review of 40 controlled studies , protein increased mean systolic blood pressure by 1.76 mm Hg and diastolic blood pressure by 1.15 mm Hg. One study also found that in addition to lowering blood pressure, a high-protein diet also lowered LDL (bad) cholesterol and triglycerides .
They help maintain weight
Because a high-protein diet increases metabolism, many people who increase their protein intake tend to lose weight almost immediately . One study found that overweight women who consumed 30% of their calories from protein lost 5 kg in 12 weeks , although they were not restricted in their diet.
Proteins also have the advantage of fat loss. In a 12-month study of 130 overweight people on a calorie-restricted diet, the high-protein group lost 53% more body fat than the lower-income group, which received the same number of calories.
Maintaining your weight is a challenge for many people. Even in this case, proteins have an effect – in one study, researchers found that increasing protein from 15% to 18% of calories reduced the likelihood of re-gaining by up to 50%.
They support faster recovery of the body after injury
Proteins accelerate the regeneration of the body and thus its faster recovery after injury. They form the main building blocks of tissues and organs. Numerous studies show that eating more protein after an injury can help speed recovery .
It helps you stay fit
One of the consequences of aging is that our muscles gradually weaken. The most serious cases include e.g. age-related sarcopenia , which is one of the leading causes of fragility, bone fractures and reduced quality of life in older adults. Protein consumption reduces the muscle damage associated with aging and thus prevents sarcopenia . Of course, protein consumption is not enough. It is important to stay physically active and engage in strength training.
Basic classification of proteins:
- Concentrates (WPC) – contain approximately 70-80% protein, with the remaining percentages being carbohydrates, minerals, water and fats.
- Isolates (WPI) – contain up to 90% protein and a minimum of other substances.
- Hydrolysates (WPH) – partially digested proteins, including polypeptides and peptides, are present.
These are further divided into :
Whey is the most popular protein supplement. It has been shown to promote muscle growth and fat loss. It is very easily digested and absorbed faster than other proteins, making it an ideal choice for consumption immediately before or after training.
Whey is approximately 20 percent protein in cow’s milk and has the highest branched chain amino acid (BCAA) content.
Casein, the main protein found in milk, is a protein with slow digestion compared to whey. It can take up to 6 hours for the body to completely digest and absorb it, slowly supplying the amino acids to the muscle. Although it has a lower anabolic effect on muscle building compared to whey, casein is a good source of BCAAs as well as glutamine, which helps reduce the breakdown of muscle proteins.
Due to its slow digestive properties, casein is often recommended before bed or between meals, either alone or in combination with other proteins.
Few people know that milk is great for accelerating body regeneration after intense training. Milk protein contains all the essential amino acids. It is made by isolating casein and whey together. Isolates and concentrates of milk proteins are common in protein powder mixtures or in protein bars.
This type of protein is made from egg whites. It is well absorbed and has a high biological value. Compared to whey protein more satiate. Egg protein contains all the essential amino acids needed for protein synthesis and is easily digested. It is appreciated by milk allergy sufferers and also does not contain lactose.
It is made from beef, so it does not contain lactose or gluten. It is high in protein and low in carbohydrates and fat. It also contains collagen, which contributes to the joints, tendons, but also to the skin and hair. There is no need to worry about its taste, which is pleasant. It does not taste like dried meat.
Manufacturers of nutritional supplements do not forget about vegetarians and vegans. They have plant proteins that can be used by others to diversify their diet. They are fully balanced by the animal and provide all the necessary essential amino acids that the body cannot produce and needs to get through the diet.
An example of a vegetable protein is pea protein, which is great for vegetarians and people with dairy and egg allergies. It is hypoallergenic and high in BCAAs. It boasts a high digestion rate of up to 98% – meaning the body is able to use and process most amino acids from a single serving. It is better than other plant-based powders that are difficult to digest.
As a protein, it (does not) cause weight loss or muscle growth
Many beginners are unaware that there is no best protein for weight loss and weight gain. The function of the protein itself in the body is not to accelerate muscle growth or fat burning .
In the case of weight loss, it’s all about caloric intake , which should be less than energy expenditure . If you want to gain weight, you need to be in calorie excess and therefore take in a little more calories than you burn.
In addition, if you eat more protein, don’t expect muscles unless you give them an incentive to grow by training for volume . If you rely on the protein to lose weight, the opposite effect can occur if your energy intake is higher than the amount of energy you eat from food.
Is there a “best protein”?
In fact, it more or less doesn’t matter what protein you eat. If you have all the necessary amino acids covered in a protein supplement, you can reach for it with peace of mind. Yes you read correctly and there is no mistake. You have one, provided that you have the entire amino acid spectrum covered in the protein. Usually, protein supplements differ only by the bale. Then they also differ in the redundant ingredients (which, by the way, are completely unnecessary) and the nonsense that sellers precede in order to sell you their own. Usually it can be added creatine, glutamine and the like.
Whether it’s whey or another type of protein, it’s just whey. Nothing more, nothing less and whether one or another manufacturer makes it is completely irrelevant.
Just put “the best protein” or the best protein to lose weight / gain “in Google, and you’ll see a lot of results in the search results with tips that have little problem. It was mostly written by people who don’t even know what I’m writing about. I’m not saying I have a patent on reason, but many of those likes are nonsense or misleading and are easily refuted.
Let’s take a sample of a few appetizers that I found about what protein supplements can do:
- Helps reduce regeneration time
No matter how many supplements you get from minerals, vitamins or protein, glutamine, creatine… none of the commonly available supplements will increase the rate of your regeneration. Only doping can do that. Regeneration takes 2-3 days under normal conditions, and supplements can affect the maximum quality of regeneration, but not the speed. The speed is determined by the level of hormones, and you can’t increase it with any supplements enough to speed things up.
Even if a protein supplement increases your protein synthesis rate (as shown by many studies ), this does not mean that the regeneration process has accelerated or you will have more muscle. Your overall potential and the speed of muscle growth are determined primarily by genetics (eg muscle responsiveness to training ) and, unfortunately, you will not do anything about it. At least not in a natural way.
- Suppresses appetite
Whether you have an appetite depends mainly on whether you feel full. If you take a protein supplement, which you normally spend fully in about two hours, you will sooner or later feel hungry.
- You have to choose according to the goal
Protein for weight loss, weight gain, or regeneration? Or even for drawing? Yes, that’s how proteins are called, and it makes sense that someone special should help you with that. But if we look at what a protein is made up of – specifically amino acids – then none of them play a role in the body. I would even wonder how those protein supplements are supposed to do that when their amino acid spectrum is the same.
Well, something is wrong here. Who knows why…
- Poor calorie deficiency , not protein.
- Muscles are gained by training for volume and then sufficient caloric intake.
- After each workout, you need regeneration and the body doesn’t care which protein you choose, as they all have more or less the same composition, at least in terms of amino acids.
- It is characterized by a reduction in the percentage of fat in the body while maintaining as much muscle mass as possible.
- Special anabolic protein for muscle growth
Paid reviewers often praise various anabolic proteins. Well, wrong. For example, in one article I saw how they recommend a protein of one unnamed brand that is enriched in BCAAs, glutamine. You’ll say great. It’s a pity that BCAAs alone do not improve regeneration and you need the full spectrum of amino acids for the best possible protein synthesis, and glutamine does not affect muscle growth .
- They maintain the right level of hormones
This is a very misleading statement, because the level of hormones is affected by a lot of things from a sufficient amount of all macro and micronutrients to the intake of vitamins. For example, magnesium (which you ingest from other sources) is involved in the body in so many processes that one protein drink is nothing compared to that mineral.
- Protein will help keep your muscles in your diet
This is also a rather misleading statement. Certainly protein can do that, but not on its own. In the diet, resp. By reducing calories, your body will be more prone to being in a catabolic state , where your muscles will break down. Prevention is just increased protein intake, but it alone cannot completely prevent it. In connection with strength training, this is already possible , because it is the one that gives the muscles an incentive to keep up.
As you can see, anything can be called the best protein, but if you look at the facts, there really is no such thing.
More lies about the best proteins
Protein supplements will satiate you
You can often come across a “great satiety” connection. Although these protein supplements attract mainly poor customers, this is nonsense. Nothing will satiate you like solid food. If you take anything in liquid form, you may feel fuller after consumption, as you drink more liquid at once, but after a quick digestion you will soon feel hungry.
You must drink them twice a day
Articles usually report protein dosing twice daily. In reality, however, there is no justification. It will not help you lose weight and you will not gain muscle faster as a result. It’s just a marketing ploy. The only thing that happens is that the more often you use the protein, the faster you pass, so you will have to buy a new one again.
You will have huge muscles after them
While it is true that protein is a building block of muscle, its higher intake is not automatically reflected in giant muscles. Even if you see some huge bodybuilder promoting a protein, 99% of them have their muscles thanks to steroids and not that protein supplement.
I learned when I bought a gainer based on the recommendation of a Czech top bodybuilder. The only thing I gained was fat. Well, it wasn’t protein, but it was still. You can trust me that if a bodybuilder recommends or claims that something will provide you with big, strong and strong muscles, you will be very disappointed after taking it.
How to choose the best protein?
First of all, you need to choose a high-quality protein that contains a sufficient amount of the whole spectrum of amino acids that make up proteins. The leucine content on the protein powder label will indicate this. Leucine , an essential amino acid with a branched chain, is crucial for the production of muscle proteins, helping to maximize the mechanisms that trigger and induce the synthesis of muscle proteins.
Note at least 2 grams of leucine per serving, resp. measuring cup. In the case of whey protein powder, where one scoop of powder has 25 grams of protein, it would be about 2.5 grams of leucine, since whey protein has about 11 percent of this substance. Casein and soy contain less leucine, about 8%.
Watch out for ingredients you don’t know. Quality protein doesn’t need them. Creatine, taurine and other ingredients, including sugars, should not contain quality protein. Although it is true that creatine works and you will be bigger and stronger after it, it has one catch. For it to work, you need to put 20 grams of creatine every day for about a week. Those few grams will have no noticeable effect.
Note: Creatine can also work at the normally recommended dose of 5g / day and a loading phase of at least 20 grams of creatine per day is not necessary. However, the small amount added in proteins does not even notice that it has any effect on you.
Finally, pay attention to emulsifiers. When it comes to a quality product, manufacturers use real ingredients such as dried strawberries, bananas, cocoa powder and not any artificial flavorings to flavor it.
Recommended Reading: The Complete Guide to Creatine: Everything You Need to Know
Protein and its timing
Most trainers agree that for athletes who train hard in the gym, protein should be an important nutritional supplement and should ensure its intake throughout the day. It is good to set a goal or, if necessary. Focus on taking 20-30 percent of the total calorie protein in your day.
Each meal during the day should contain some protein, which should be at least 20-30 grams (depending on the portion size of the meal and the type of protein) every three hours. This optimizes muscle protein (MPS) synthesis during the day.
Overnight, the breakdown of muscle protein (MPB) increases and you can lose up to 5-15 grams of protein depending on the food consumed during the day. Protein and carbohydrates are the first thing that helps in the morning to reverse this negative effect on muscle protein and stimulate MPS. Have at least 20-35 grams of protein for breakfast.
Before and after training
Challenging training can increase both MPS and MPB. Your goal is to maximize the former and minimize the latter with proteins and some carbohydrates, either immediately before or after training. Like breakfast, the goal is to take about 20-35 grams of protein.
During the night when idle, the muscle protein balance shifts more toward the MPB than the MPS, creating free amino acids that help absorb the body. Consumption of at least 20 grams of casein or whey in combination with supplemental BCAAs or more specifically leucine will help maintain a higher MPS during sleep.
If you’re looking for the best protein for women, you probably won’t be surprised that it’s no different from protein for men. Protein works the same way in women and they should also know how to make it the best protein before choosing it.
A word in conclusion to the best proteins
As you know, the best protein does not exist. If this is not something of poor quality, then in most cases it does not matter which one you choose, because your diet and the quality of your training will have a much greater impact on the results.