Sports protein is undoubtedly the most well-known and sold type of sports nutrition. The explanation for such popularity is simple: one of the important and necessary conditions for muscle growth is a sufficient intake of protein (protein) from food: it is the building material for the growth of muscle cells.
Using this fact, sports protein manufacturers have created a product that they believe is the ideal fuel for muscles.
But protein is also found in natural products: cottage cheese, eggs, soy… So why is sports protein needed?
In this article, we will discuss what sports protein is, its advantages, and how necessary it really is in bodybuilding.
Main thoughts:
Complete proteins with properly balanced amino acids are vital for muscle mass growth
Protein stimulates the release of growth hormone, which plays an active role in muscle mass gain
Scientific data: sports protein for weight loss does not work
Sports protein is categorically not recommended as a complete substitute for natural food
What is protein?
Proteins were discovered by Jöns Jacob Berzelius in 1838 and have been one of the most widely studied molecules in biochemistry. The word “protein” comes from the Greek “protas,” meaning “of primary importance,” due to its fundamental role in sustaining life.
The term “protein” refers to a complex organic substance made up of combinations of amino acids linked together. It is one of the basic macromolecules (along with carbohydrates and fats) that make up the bodies of living organisms and constitute food products.
– What is the difference between “protein” and “protein”?
None. These are two absolutely identical terms in meaning. The word “protein” is the Russian transcription of the English “protein” – белок.
In the sports nutrition industry, “protein” refers to a special sports supplement with a high protein content.
Protein is directly related to muscle growth: when digested, its molecules are broken down into amino acids, which are involved in the creation and repair of muscle cells, as well as in many other functions in the body.
Sports protein is one of the few types of sports nutrition whose benefits have been proven by numerous scientific studies and the experience of athletes.
What is sports protein?
So, protein is a key component of muscle growth.
It should be sufficient in the diet (see our material How to take protein for muscle mass gain). Approximately 1.7 – 2 g per kilogram of body weight. That’s quite a lot. Where can you get it?
This can be done by increasing the portion sizes of meat or other natural protein products. However, most of these products, especially meat, have a significant drawback – they are characterized by a high content of saturated fats and cholesterol.
What about lean products? Let’s reveal a secret – they are a great alternative to sports protein.
Meat, as the most popular natural source of protein, has a significant drawback – a high content of fats and cholesterol.
Another way to increase protein intake is through plant proteins, which contain little to no fat and cholesterol (almost).
To obtain the required amount of protein, it is necessary to combine several plant protein products and in large portions of incomplete proteins found in legumes and grains; the downside is that along with the portion size, the amount of carbohydrates and calories consumed also increases.
So, the problem is obvious. This is where sports protein comes into play. Here’s what it’s needed for:
Sports proteins offer an alternative to natural food protein, with low levels of fats, carbohydrates, cholesterol, and calories.
Sports protein is one of the few types of sports nutrition whose benefits have been proven by numerous scientific studies.
Sports proteins are an alternative to natural food protein, with low levels of fats, carbohydrates, cholesterol, and calories.
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Types of Sports Proteins
There are several types of sports protein nutrition:
- sports proteins, powders (whey protein, casein, soy protein, etc.);
- gainers;
- meal replacements;
- protein bars;
- protein drinks.
The main “working” component of all of them is protein, while they differ in texture and the ratio of components: proteins, carbohydrates, and fats (to a lesser extent).
Protein bars contain a fairly large amount of carbohydrates according to the production technology to provide the necessary texture and taste.
The inclusion of carbohydrates in other powdered forms of protein products is not necessary by technology. Therefore, manufacturers are free to vary their component composition within wide limits.
Sports proteins have a high protein content and low levels of fats, carbohydrates, cholesterol, and calories. The amount of fats and carbohydrates in them is several times lower than in bars, while the protein content is several times higher.
Gainers and meal replacements contain more carbohydrates to increase energy value.
A small note: when using any type of sports protein, do not forget to consider the nutritional value of the liquids you use to prepare the shake. With their help, you can easily turn protein into a gainer if you dilute it with juice, for example. For details, see the material “How to take protein for muscle growth“.
Sports proteins have a high protein content and low levels of fats, carbohydrates, cholesterol, and calories.
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Why is protein needed?
Proteins perform a huge number of important roles in our body.
They are the building blocks of almost all cells in the body, as well as biologically active substances that regulate the functioning of various systems and organs (hormones, enzymes).
What proteins are needed for:
- growth of muscle and other biological tissues in the body (especially important for children, adolescents, and pregnant women; their deficiency leads to irreversible phenomena);
- repair of damaged muscles and other biological tissues in the body;
- regulation of acid-base balance pH in the blood;
- maintenance of muscle mass, especially in the case of a low-carbohydrate diet;
- metabolism (metabolism);
- provision of energy, in the case of a low-calorie diet;
- creation of hormones, including growth hormone, which stimulates muscle growth;
- creation of enzymes that stimulate chemical reactions in the body;
- immune function, which is provided by antibodies created with the help of proteins;
- maintenance of water balance in the body through blood proteins that prevent the appearance of edema (accumulation of water in the intercellular space)
1 Protein is essential for muscle mass growth
In a regime of regular and intense training, protein is actively used for the recovery of muscle cells, ensuring muscle growth in response to load, and other physiological processes.
It is not hard to guess that with a deficiency of protein in the diet, it is impossible to increase muscle mass. Moreover, many physiological processes are disrupted, and a whole range of functional diseases may develop, which is especially dangerous during adolescence, a period of active growth.
Years of intense training without a significant change in muscle mass towards growth is a clear sign of the need to review the sports diet and the amount of protein consumed, in particular.
Creating and maintaining muscle mass is important not only for athletes.
The aging process is associated with the progressive loss of skeletal muscle mass (known in medicine as “sarcopenia”) and strength.
Sarcopenia increases the risk of fall-related injuries in the elderly [1].
Physical exercise is an effective way to prevent age-related muscle mass loss and even improve it.
2 Protein stimulates the release of growth hormone and insulin-like growth factor (IGF-1)
Growth hormone is a protein substance consisting of ~190 amino acids; it plays an important role in some complex physiological processes, including muscle growth and metabolism.
Functions of growth hormone:
- promotes better calcium absorption, increases the strength and degree of mineralization of bones, muscle mass growth, stimulates protein synthesis and the growth of various organs in our body, leading to a positive nitrogen balance;
- improves the utilization of body fat;
- reduces the degree of glucose absorption by the liver, an effect opposite to that of insulin;
- stimulates the secretion of insulin-like growth factor (IGF-1) – a key player in muscle mass growth, which stimulates protein synthesis in muscles and other tissues
Natural factors that increase the level of growth hormone include adequate sleep, physical exercise, and protein intake.
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3 Protein is beneficial for weight loss
Protein has the highest thermic effect compared to other nutrients.
This means that consuming high-protein foods increases the metabolic rate, as the body requires more energy to digest it compared to carbohydrates and fats (fats are digested very easily and have a low thermic effect).
About 30% of the energy from protein-rich food goes into its digestion.
From this, we conclude: at the same calorie content, high-protein dishes are more “beneficial” for weight loss than those containing carbohydrates and fats.
Consuming protein leads to an increase in the level of glucagon hormone in the blood plasma, which is known to stimulate the use of fat for energy and also prevents its formation.
Recommended: How much protein should you drink per day to gain muscle mass?
4 Protein provides a feeling of fullness
Another interesting effect of increased protein intake is that the feeling of fullness comes faster.
Those who follow a high-protein diet feel full faster with the same calorie intake of food.
This is because protein-rich food leaves the stomach more slowly. That is, the feeling of “enough” comes sooner, while the next “I want to eat” moment is delayed.
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5 Protein controls blood insulin levels
Since the rate at which carbohydrates consumed with protein enter the bloodstream is slowed down along with the protein, the moment when insulin levels start to rise in response to the appearance of carbohydrates is delayed, which is preferable for the effective “functioning” of growth hormone.
Low insulin levels are especially important for those who want to achieve a beautiful muscle definition: high insulin concentration in the blood activates the fat storage process, promoting the movement of triglycerides in the blood to fat cells for storage. It also hinders the utilization of fat reserves, and consequently, weight loss.
Controlling insulin levels is also very important for reducing the likelihood of losing insulin sensitivity, which accompanies many serious diseases, such as diabetes.
We discussed this in detail in the article Casein or Cottage Cheese? When is the best time to eat cottage cheese for weight loss and muscle gain? Can it be eaten at night?
What is protein for: scientific facts about the benefits of sports protein
Sports protein is beneficial for muscle mass gain
It has been proven that consuming protein after a workout stimulates muscle protein synthesis while simultaneously preventing its breakdown, promoting muscle growth during the recovery period after exercise.
This fact is the primary reason for the emergence of so-called “recovery drinks,” which typically contain 10 to 20 grams of protein per serving, along with carbohydrates and minerals.
As a result of analyzing 22 scientific studies, it was found that protein consumption leads to an increase in muscle mass and strength during prolonged training programs in both young and elderly individuals [2].
For example, in one study, during training sessions two to five times a week for a period of 6 to 24 weeks, athletes who received additional special sports protein demonstrated an increase in muscle mass of ~0.7 kg and a 15 kg increase in weight during leg presses, compared to those who did not receive the protein blend.
This study tested various types of proteins, most of which contained whey protein, and they were consumed immediately before, during, and/or after training.
Scientific data: protein consumption leads to an increase in muscle mass and strength during prolonged training programs in both young and elderly individuals
Sports protein is beneficial for weight loss
In a study among overweight young individuals, it was found that the intake of additional protein over a 4-week period (with a total caloric intake 40% lower than usual) and their involvement in an intensive exercise program (6 days a week) resulted in a significant reduction in fat (about 1.4 kg more) and an increase in muscle mass (about 1.1 kg more) compared to men who did not take additional protein.
All participants in the experiment consumed similar ready-made meals and drank 3 to 4 sports protein shakes a day, which for some included additional whey protein isolate (~34 grams) and a lower amount of fat to compensate for the calories from the additional protein.
Despite the fact that the group on sports protein gained muscle mass, the increase in muscle strength was comparable to the group without sports protein – which surprised the researchers [3].
Taking sports protein without physical activity does not lead to an increase in muscle mass
A large study over 2 years on a group of healthy women aged 70 to 80 in Australia, not regularly engaged in sports, found that daily intake of a protein shake with 30 grams of whey protein does not contribute to an increase in muscle mass or strength compared to a placebo [4].
Most women at the time of the studies consumed an adequate amount of protein (on average 76 grams per day) – significantly above the recommended amount.
Important The conclusion is clear: simply consuming protein mixtures without physical exercise does not cause muscles to grow and does not increase muscle strength.
Scientific facts: in the absence of physical activity, protein consumption does not lead to an increase in muscle mass and strength
Sports protein is beneficial for controlling insulin levels in the blood
Protein helps control insulin levels in the blood.
A small one-day study on individuals with type 2 diabetes found that consuming whey protein before a meal with a high glycemic index (fast carbohydrates, sweets) led to an improved insulin response compared to a diet without protein.
In a study, 15 men and women (whose diabetes was well controlled with medication) consumed either 50 g of whey protein (dissolved in 250 ml of water) or plain water before a meal with a high glycemic index. Over the three hours after eating, glucose levels were 28% lower, the early insulin spike was 96% higher, and the overall insulin response was 105% higher after whey protein intake compared to placebo [5].
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Ingredients You Might Not Expect to See in Your Sports Protein Shake
Some sports supplements may contain ingredients you might not even suspect.
For example, vitamins, minerals, herbs, and others. It is important to keep this in mind, as there are recommended intake levels established for all vitamins and minerals, and exceeding the upper limits can be dangerous to health. Carefully monitor how many micronutrients you are getting from each food source.
Protein blends and drinks are often enriched with not just one, but numerous vitamins and minerals. Keep this in mind to avoid exceeding the recommended levels.
Sports supplements marketed as energy boosters may contain ingredients including caffeine, such as coffee extract, guarana, mate, and cocoa. Be aware that caffeine can enhance the effects of other stimulants and may also lead to side effects.
Often, sports supplements contain a whole range of sweeteners.
Some are based on natural substances such as sugar, fructose, honey, lactose, maltose, or fruit juice.
Some of them have reduced calorie content (lactitol, maltitol, mannitol, xylitol, and sorbitol), while others have no calories at all (saccharin, aspartame, acesulfame-K, and sucralose).
Keep in mind that some products indicate the amount of “net carbs” on their packaging: the manufacturer does not take into account the mass of those carbohydrates that do not affect insulin levels, despite their contribution to calorie content.
This labeling practice is not approved by the U.S. Food Administration.
The presence of the aforementioned ingredients in protein blends should be considered primarily by those who may have a negative reaction to certain ones (children, pregnant women, diabetics, and those suffering from hypoglycemia).
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Using Sports Protein as a Meal Replacement
For those who use protein as a meal replacement, it is important to understand the overall nutrient needs that are not limited to just proteins: to achieve results in sports, including muscle mass gain, the overall caloric intake is equally important, which is primarily provided by carbohydrates and fats.
See Proper nutrition for muscle mass gain: 7 recommendations from experts
In the USA, the Department of Agriculture (USDA) recommends a daily caloric intake of 2000 to 3000 calories for most adults with moderate physical activity, of which approximately 60% of calories should come from carbohydrates, 30% from fats, with less than 10% from saturated fats and only 10% from proteins (meat and plant proteins).
Health system specialists generally suggest a slightly higher percentage of calories from protein (15% to 20%) and a lower percentage from carbohydrates, although recommendations vary.
Special sports proteins (proteins, gainers) can significantly ease the task of providing the necessary amount of nutrients, but are categorically not recommended as a complete replacement for natural food, as they lack many vitamins, minerals, fiber, and biologically active substances found in whole natural foods, and often contain insufficient amounts of fats and carbohydrates, which are just as important for muscle growth as proteins.
Sports protein is categorically not recommended as a complete replacement for natural food
Manufacturers’ recommendations for portion sizes of sports nutrition vary widely: from just 15 grams to more than 90 grams.
For example: in an average 45-gram serving of a high-protein blend, you can expect about 10 grams of carbohydrates (of which sugar may account for two-thirds if a non-caloric sweetener is not used), 30 grams of protein, and 2 grams of fat (a third of which is saturated).
The remaining few grams of weight are moisture.
This serving will provide 178 calories, with approximately 23% from carbohydrates, 67% from protein, and 10% from fat.
It is clear that such a meal in the form of a protein blend will provide a substantial amount of protein, but insufficient carbohydrates and fats (when mixed with water).
A typical serving of a ready-to-drink protein shake is about 315 ml. The nutrient composition in the drink may be similar to that of the powder, but generally contains slightly less protein and slightly more carbohydrates and fats.
