Protein is the foundation of sports nutrition. But when you enter a store or a website, your eyes widen at the number of options. In this article, we will break down all types of protein and help you make the right choice.
Why do you need protein?
Protein is the building material for muscles. During workouts, muscle fibers suffer micro-damage, and protein is needed for their recovery and growth. The recommended dose for athletes is 1.6-2.2 g of protein per kg of body weight per day.
If you weigh 80 kg, you need 128-176 g of protein daily. It is difficult to get that much just from food — and that's where protein powder comes in handy.
Types of protein
1. Whey Protein
The most popular type. It is made from milk whey. It is quickly absorbed (30-60 minutes), making it ideal after a workout.
- Concentrate (WPC) — 70-80% protein, affordable price, may contain lactose
- Isolate (WPI) — 90%+ protein, minimal fats and lactose, more expensive
- Hydrolysate (WPH) — the fastest absorption, the most expensive option
👉 View proteins in the GYMFAST catalog
2. Casein
A slow protein from milk. It is absorbed over 6-8 hours — ideal before sleep. It provides a sustained release of amino acids and protects muscles from catabolism at night.
3. Plant Protein
For those who are lactose intolerant or follow a vegan diet. It is made from peas, rice, soy, or hemp. Modern formulas are on par with whey in quality.
How to choose protein?
Here is a simple algorithm:
- Goal — gaining mass? → Whey concentrate or gainer
- Goal — cutting/weight loss? → Isolate (minimum calories, maximum protein)
- Lactose intolerance? → Isolate or plant protein
- Before sleep? → Casein
- After workout? → Any whey protein
What to pay attention to?
- Protein percentage — the higher, the better (from 70%)
- Composition — less sugar and fillers
- Brand — choose trusted ones: Myprotein, Optimum Nutrition, Biotech USA, Kevin Levrone
- Flavor — if it doesn't taste good, you won't drink it. Order a sample to try
Conclusion
Protein is simply a convenient source of protein. It is not a magic pill, but a tool to achieve your goals. Choose the type according to your needs, pay attention to the composition, and don't forget about balanced nutrition.
In the catalog of GYMFAST — over 200 protein options with delivery across Ukraine.
