Proteins

Proteins and protein drinks

What are proteins?

Protein dietary supplements are products designed to provide additional protein intake in the diet. Proteins are essential nutrients that are necessary for the growth, repair and maintenance of tissue health in the body, including muscle, bone, skin, hair and other organs. Protein and protein are essentially synonymous and both terms are used to describe the same biological macromolecular composition. Protein dietary supplements are mainly used by athletes who want to increase muscle mass and recover after training. However, they can also be useful for people with restricted diets or special needs.

What are proteins for?

Protein drinks are products that contain a higher concentration of protein than regular foods in the grocery store. Their main purpose is to provide the body with enough protein, which is a key building block for muscles, tissues and enzymes.

Adequate dietary protein intake plays an important role in the effective recovery and repair and growth of tissues, cells and organs after injury, physical exertion or illness. For this reason, both elite and recreational athletes include protein in their diets.

When is it a good idea to supplement with protein?

Protein supplementation is often done by athletes and people who want to increase their muscle mass, improve sports performance or recover from intense training, i.e. for recovery after exercise. Protein is also used for weight loss. However, there are also other situations where protein supplementation could be useful. So here is a small summary of why it is good to supplement protein:

• Increase muscle mass

• Sports performance
• Reduced protein intake
• Recovery from injury

However, it's important to note that most people can get adequate amounts of protein from a balanced diet.

For whom is protein suitable

Protein dietary supplements are generally suitable for a variety of groups, as well as for women. However, in principle, the following applies:

• Athletes and active individuals
• Vegetarians and vegans
• People who have a low dietary protein intake

When and how to take protein?

When to drink protein depends on each person's individual needs and goals. However, here are some general recommendations:

• After a workout:

Many people prefer to consume a protein supplement immediately after a workout. During physical activity, muscle fibers break down and protein helps in their recovery and growth.

• In the morning or before a workout:

Some people prefer to consume protein supplements in the morning or before a workout to increase protein intake and provide energy to the body

• Between meals:

If you have difficulty getting protein from your regular diet, you can take protein supplements between main meals as a snack.

Protein dosage

The dosage of protein supplements depends on several factors, including goal, body weight, activity level, and each person's individual needs. The recommended daily intake of all protein is generally between 0.8 and 2 grams of protein per kilogram of body weight. It is also advisable to divide the daily protein intake into several smaller portions throughout the day. This ensures better utilization and synthesis of protein in the body.

Types of protein

There are many different types of protein supplements available in the market.

• Whey protein:

Whey protein is one of the most commonly used protein supplements. It is extracted from milk during the production of cheese. Whey protein is easily digestible and contains all the essential amino acids needed for muscle recovery.

• Isolates:

Whey protein isolate is made from the process of isolating whey protein and then removing the fats and lactose. This produces a protein that is high in protein and minimal in fat and carbohydrates. Whey protein isolate is usually very digestible and quickly absorbed into the body.

• Hydrolysates:

A hydrolat is a product that contains proteins broken down into smaller peptides or amino acids through a hydrolytic process. The advantage of hydrolyzed proteins is that they are easily digested and quickly absorbed into the bloodstream. This can be advantageous for some people, especially athletes or individuals who need a quick supply of protein.

• Multi-ingredient proteins:

Multi-ingredient protein supplements are dietary supplements that combine different sources of protein, such as whey protein, casein, isolate, hydrolysate, and others. These supplements are designed to provide a balanced protein intake and offer a wide range of amino acids.

• Casein Protein:

Casein protein is derived from milk, but it takes longer to digest than whey protein. Casein protein is therefore often consumed before bedtime, which is why it is often called a "nighttime protein".

• Plant proteins:

Plant-based protein supplements, or vegan protein, provide a protein source from plant sources. Many people, especially vegetarians and vegans, rely on these supplements to get the necessary amount of protein that is needed to grow, repair and maintain body tissues.

• Protein from meat:

There are also dietary supplements that contain protein from meat, such as beef or chicken. These supplements are often used by athletes and individuals who prefer animal protein sources.

How to choose a protein

Choosing a protein dietary supplement depends on several factors, including your goals, preferences, health status, and individual needs. First, determine your exact goals. Do you want to gain muscle mass, lose weight, or simply supplement a protein deficiency in your diet? Different protein supplements have different properties and formulations that can support different goals.

There are several different types of proteins that are used in dietary supplements, including whey protein, casein, or plant proteins. Whey protein is generally considered one of the best quality proteins for supporting muscle recovery, while plant proteins are suitable for vegans and vegetarians.

You can read more about choosing proteins in our Comprehensive Protein Guide article.

The best protein

Now let's find out which proteins are the best according to our customer reviews. It can be a challenge for some to find their way around the plethora of products from Nutrend, Prom-in, Extrifit, Amix Nutrition or Gymbeam.

1. Prom-in CFM Pure Performance

Our customers ranked the product from Prom-in, called CFM Pure Performance, first in their evaluation of the best proteins.

2. Bodybuilding.com New 100% Whey Protein

Second place was taken by our protein Bodybuilding.com New 100% Whey Protein. This is a 100% pure whey protein that is suitable for most athletes.

3. Prom-in Pentha Pro Balance

Our customers give great reviews to Pentha Pro Balance, making it the third most popular protein on our Kulturistika.com e-shop. It is a protein drink made up of a blend of proteins that is created based on studies of 5 top quality protein sources.