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Sports supplements are not essential to develop your muscles
and improve your health.
Nobody tell you otherwise.
However, some of them can help you progress faster, as long as it combines them with good food and
a proper rest.
Whey proteins (together with creatine) are one of the sport supplements with more scientific backing and recognition in the world of sport and competition.
In this article we will analyze why it may be advisable to take a protein supplement if
you are training and how to identify the best in the market.
I will also give you some ideas of protein shakes to
complement your training.
Let's start!
♪ Right now you can buy MyProtein proteins at 25% with MYPCODE code.
You have to put it at the time of purchase, on this page.
What are you going to find in this article?
Comparative table of the best proteins
Note: If you are with the mobile, place it horizontally and move the
table to the right to see all the content
BrandPriceDestaca in
Purity (%)
Sizes packets.
Optimum Nutrition
Very used in muscle gain74,11 kg, 2 kg
and 4.5 kg
FoodSpring
Ecological: From cows raised in freedom79748 gMEJOR QUALITY-PRECY
MyProtein
The best price of the concentrates77500 g, 1 kg,
2.5 kg and 5 kg
MyProtein Isolated
The best price of the insulated 87,61 kg, 2.5 kg
and 5 kg
THEM TRIUNFAN IN USA
NowFoods
Safety in the ingredients62900 g
Dymatize
For glute and lactose intolerants84900 g and
2.2 kg
OPTIONS
Panacea
With stevia and pasture-fed cows90750 g
HSN
Excellent purity and cows fed with pasture93500 g, 2 kg, 4 kg
What are the best protein brands?
In order to determine the quality of specific proteins, it would highlight 3 factors: its
purity, the reliability of its brand and the opinions of consumers (including myself):
Independent laboratory analysis
We will look at the analysis of the laboratories that are dedicated to analyzing supplements based on the purity and content of other substances, to make sure that
the manufacturer " tells us the truth".
Reliability of the brand
We will take into account the trajectory of the brand and its reputation, the fruit of
the time it takes in the market and its presence in the world of sport and fitness.
User reviews
The experience and results of the athletes who have consumed them are a factor to take into account.
I will also give you my personal opinion in cases where I
have tried them.
To estimate its quality, there are LabDoor analysis,
a company that produces a ranking on the most
sold protein brands. It takes into account the purity,
content of toxic substances, nutritional value and veracity of their label.
Some of the most reliable protein brands that have better valuations and reputation on the market: MyProtein, FoodSpring, Optimum Nutrition,
NowFoods or Dymatize. Paleobull and HSN have also been positioned very
well, some Spanish premium supplement brands that we will then analyze.
Analysis of the 7 best Whey proteins in the market
After trying different protein brands and analyzing user
ratings, this is my selection of the top 7 proteins
in the market price quality.
Let's go with them!
Main features
♪ Protein purity: 74.1%
♪ Type of protein: Mixed (isolated and
serum concentrate)
♪ Package formats: 1 kg, 2 kg and 4.5 kg
* Flavors: 15 different
* Ranking LabDoor: 35
Optimum Nutrition (ON) is one of the most sold and most reputable proteins on the market.
The ranking in Labdoor is more than acceptable, with a note of 73.4/100.
In nutritional value and purity it has very
good score. What is lowered is the appearance of an artificial dye, which could be
avoided. Still, it's totally safe.
Due to the combination of concentrate and insulated,
it has a percentage of protein superior to that of conventional serum proteins.
Its moderate price and amount of flavors are two other reasons to
opt for this protein.
VIEW USER OPINIONS THAT HAVE BEEN BUYED
♪ It dissolves well
♪ Good nutritional value and purity
♪ Great variety of flavors
♪ Contains artificial sweeteners and dyes
Main features
♪ Protein purity: 77% (concentrated) and 87.6% (oiled)
♪ Type of protein: concentrated or isolated
♪ Package formats: 500 g, 1 kg, 2.5 kg and 5 kg
* Flavors: 8 different
* Ranking LabDoor: 8 (concentrated) and 2 (oiled)
The Myprotein protein range is the cheapest in the market.
Some might think their quality is medium or low.
But nothing further from reality. They are of tremendous quality and thus they show their
scores in LabDoor.
♪ For the case of the serum insulation, the second place in the LabDoor ranking is 91.2/100.
Its purity is 87.6%. As we've seen before, a good choice if you have
lactose intolerance.
Any one of the two is an excellent choice. If you are doubting the taste to choose, I recommend that you choose those that have no
flavor, as they are less processed. In addition, you can make your own protein shake with
the ingredients you like best (look at the end of
the article to see some smoothing ideas).
VIEW USER OPINIONS THAT HAVE BEEN BUYED
♪ Very economical
♪ Great purity
♪ Excellent value for money
Main features
♪ Protein purity: 79%
♪ Protein type: 67% (concentrated) and 30.3% (oated)
♪ Package formats: 748 g
* Flavors: 7 different
* Ranking LabDoor: not registered
FoodSpring proteins are not the cheapest and yet are the most sold.
Why?
It is from the few proteins on the market made from milk of free-grown cows
and fed with pasture. And what does this imply? That cows are
better fed, they receive more sunlight and their
milk is richer in vitamins and minerals (in addition to being more
respectful to the animal itself).
They are mixed, concentrated and isolated proteins of milk (see
below to see differences).
Another of its strengths is that they are very soluble,
there is no need for a mixer to dissolve them in milk.
Although they are not evaluated in LabDoor, their reputation is beyond doubt: whey proteins have obtained ecological certification and
are the only one with the NZMP brand, a high quality New
Zealand product standard.
One of the sticks is that some flavors, like chocolate with peanuts, is too sweet.
They are made from one of the most healthy and calorie-free sweeteners,
steviol glycosides, but for my taste I would reduce the amount.
VIEW USER OPINIONS THAT HAVE BEEN BUYED
♪ From cows raised with pasture (more nutritious)
♪ Easy to soluble
♪ Edulated with stevia
♪ Price greater than other proteins
♪ Not including dosing
Main features
♪ Protein purity: 62%
♪ Protein type: concentrated
♪ Package formats: 900 g
* Flavors: strawberry
* Ranking LabDoor: 5
The NowFoods proteins occupy a fifth place in the LabDoor ranking,
with a note of 86.6/100. It has one of the best evaluations in terms of safety of the ingredients.
This means they are free from any additive or problematic substance.
This specific 900 g format has very good reputation in the USA.
His main stick, as you can see, is his price. This form is concentrated, although they are
also isolated (but not available).
It has an added glutamine, a non-essential amino acid, and
it can also contain traces of soy or milk (eye to this).
VIEW USER OPINIONS THAT HAVE BEEN BUYED
♪ Without additives, it is very natural
♪ Of the safest
♪ Price not suitable for all pockets
♪ Not always available to buy
♪ It would be hoped that it would have more purity
Main features
♪ Protein purity: 84%
♪ Type of protein: isolated and hydrolysed
♪ Package formats: 900 g, 2.2 kg
* Flavors: 8 different
* Ranking LabDoor: 7
They are very popular proteins for their good value
ratio. Dymatize proteins occupy position 7 in the LabDoor ranking with a score of 83.8/100.
This format incorporates a mixture of protein insulation (43%) of serum and hydrolysed (47%).
Its scores in purity analysis and nutritional value are excellent.
It also incorporates about 5 g of BCAAs per dose. In taste versions, they avoid sugar and add artificial sweeteners, such as stevia
and sucralose.
VIEW USER OPINIONS THAT HAVE BEEN BUYED
* Ideal for lactose and gluten intolerants
♪ Good quality and purity
♪ It's not the cheapest.
♪ Usually having availability problems to buy
Main features
♪ Protein purity: 90%
♪ Type of protein: isolated
♪ Package Formats: 750 g
* Flavors: 2 (cao and vanilla)
Paleobull is a relatively new Spanish brand. It is a company that is giving a lot to talk about for
the quality of its products (all based on real food and the minimum processed).
Its Panacea proteins have become a marketplace for their quality and good opinions of professionals
fitness and nutrition and even athletes. What's special about them?
We could highlight 3 things: they are made of pasture-fed cow milk, use stevia as
a natural sweetener and use turmeric for their anti-inflammatory role.
To improve: the closure of the package, which costs a little
close.
VIEW USER OPINIONS THAT HAVE BEEN BUYED
♪ Origin of pasture-fed cows
♪ Stevia as natural sweetener
♪ Backed by fitness and nutrition benchmarks
♪ Relatively new to the market
♪ Improved package closure system
♪ Price not suitable for all pockets
Main features
♪ Protein purity: 93%
♪ Type of protein: isolated
♪ Formats package: 500 g, 2 kg, 4 kg
* Flavors: no flavor
* Ranking LabDoor: it is not
HSN protein is becoming popular lately. Maybe it sounds like you saw some influencer promoting it, but...
is it reliable?
From what we've investigated, yes. First, although not
in LabDoor, it is analyzed by an independent
laboratory with ENAC/DANAK certification.
Then, the manufacturer (they are Spanish by the way) uses a filtering technique with
which it achieves one of the biggest purities of the market: 93%.
It is a perfect choice if you want the minimum amount of hydrates and fats,
and only proteins.
Finally, this type of isolated protein is manufactured with the guarantee that no transgenic products are used,
in addition to having a very good dissolution.
The problem is your price, which is not the cheapest (but it is
a premium option...). Ah, and as with Paleobull, the closing of the package is better, it costs a little to close it.
VIEW USER OPINIONS THAT HAVE BEEN BUYED
♪ Cows fed with pasture
♪ Of the most purity of the market
♪ Very good dissolution
♪ Price not suitable for all pockets
♪ Improved package closure system
And the best quality-price protein on the market is...
If we look for the best protein in the market, that is, the best
value for money has, the table of the beginning leaves no
doubt...
As you have seen, MyProtein protein has the cheapest prices on the
market and is one of the best quality proteins according to
LabDoor analysis.
Although I have put the protein concentrate for its reduced price, you can also buy
the protein insulated, which has a purity of 87.6% and is the second in the
LabDoor ranking.
Right now you can buy MyProtein proteins at 25% with MYPCODE code.
You have to put it at the time of purchase, on this page.
COMPRA GUIDE: All You Need To Know About Whey Protein
What are proteins?
Proteins are an indispensable element for the proper functioning of
our organism. They are made up of amino acid chains, with these
being a total of 20.
Our body is able to "manufacture" most amino acids on its own. But there are some, in particular 9, that we should provide them with food.
These amino acids are known as essential amino acids.
You will have heard that there are foods whose proteins are
of higher quality. This depends on the essential amino acids
that contain your proteins:
▪ To the greater number of essential amino acids in your protein chain, the higher
your quality.
Animal proteins are usually of greater biological value than vegetables and are better absorbed by our organism.
Specifically, the egg is the best-profile food of amino acids and with a decommunal nutritional density.
It is considered the best source of natural protein.
Nothing like eating 3-4 eggs to start the day and help our muscles develop (including yolk,
of course).
What are they necessary for?
In addition to being necessary for a multitude of structural
processes of our organism, proteins are the best
ally for muscle building and also to preserve it.
If you train hard but don't eat enough protein, your muscles won't grow.
And if you're in a period where you can't train, nothing
better like eating enough proteins to keep your muscle from getting lost.
In addition, protein is one of the 3 macronutrients from which we get energy:
Carbohydrates
1 g = 4 Kcal
They have 4 Kcal/g. Our body metabolizes them quickly in the form of
glucose. That is why they are used by athletes
to obtain "fast energy". They are also used to
replenish muscle glucogen after training.
Proteins
1 g = 4 Kcal
Proteins provide 4 Kcal/g. In addition to the functions
we have already seen, they can also be a source of energy
since, in the absence of CH, proteins can become glucose (glucogenesis).
Fats
1 g = 9 Kcal
It is the most caloric macronutrient with 9 Kcal/g. They are used to obtain energy
reserves and their availability is "slower" than that of the
CH.
If you want to build muscle, eat healthy fats in your day-to-day (avocado, olive oil, nuts, egg yolk, cheeses,
lean meats, fatty fish etc.) is a very good choice to make sure you eat enough calories.
For their part, CH is ideal for recharging glucogen deposits
(although weight training does not consume too much).
Its greatest utility is to take them before training if you are in volume phase, to give better.
Taking a banana is one of the best options.
How much protein do we need?
In case of weight training, some studies recommend eating about 1.5-1.8
g of protein per Kg a day, and raising it to about 2
g/kg the days of intense training. An example:
♪ If your weight is 80 kg, a recommended protein intake would
be about 140 g/day.
♪ In training days, you could consume up to 160 g.
Sometimes such proteins can be complicated to take only with food (although it
would be ideal). That's why protein shakes are a good way to provide a part of the proteins
we need quickly.
A protein shake usually has about 25-30g pure protein and some grams more coming from other elements present in the smoothie (such as milk).
For the previous example of 80 kg of weight, with
a protein shake we would have covered 1/5 part of our daily protein requirement.
What is the Whey protein or serum protein?
Although there are many types of protein-based supplements (such as vegetable proteins), the most common protein you can buy to make your smoothies is the serum protein (also called whey protein, English), from cow
milk. Before becoming a protein powder, the milk serum is extracted
from the leftovers of cheese manufacturing:
Once the serum has been obtained, it becomes dust by a process of
filtering and drying, so that it is better preserved.
The final look is the one you've often seen:
What types of Whey protein exist?
Depending on the filtering done to you, 3 types of whey protein (srum):
Protein concentrate: it has a purity around 60-70%.
He's still having some lactose and fat.
Protein insulation: greater purity than concentrate.
Fats and lactose are eliminated, so it is a good choice for intolerant to the latter.
As a result, it is more expensive due to the highest
processing.
Hydrolyzed proteins: These proteins are less common. They are
achieved by breaking the long chain links of the proteins by over/acids,
resulting in greater processing.
It is speculated that they will digest better, but it is not clear
that they have any benefit. Considering that they are more expensive,
it doesn't make much sense to opt for this option except
for specific cases where you often do very intense
sessions and seek to accelerate your recovery. Some of the options I propose above have a certain percentage of this type of protein, if you want to try.
4 keys to choose the best protein in your case
Concentration. Most serum concentrate proteins tend to have percentages
greater than 70% and over 90% for the isolated, which is more than enough for most mortals.
If you have enough budget and need to reduce the content of CH
a lot, you might consider an isolated one, but also think it
is more processed (additional chemical processes).
Extras. Others of the somewhat less relevant factors, but if they are to take into account in each case,
they are: 1) Dissolution: if the protein dissolves well and there are
no lumps. Serum proteins are usually dissolved well,
although in some you have to shake for longer to dissipate the
lumps. Intolerances: If you are gluten intolerant, make sure that on the label it
specifies that it is free of it.
Variety of flavors. The ideal thing is that you buy proteins without flavor, as they usually contain less
preservatives and other ingredients completely dispensable.
It is preferable for you to give it the flavor you want with the Batido you prepare (see here 3 examples).
That said, there are some proteins (such as Panacea) that incorporate natural
ingredients, such as 100% cocoa.
Ingredients. Most serum protein is made from milk and have
very similar amino acid profiles. However, if you can afford it, choose milk
from cows raised free and fed with grass. In addition to being more sustainable it is more nutritious (the cows do not take typical grain feeds).
Make sure it contains no more ingredients than necessary and that sweeteners are based on polyalcohols or stevia.
What scientific backing does the serum protein have?
That serum protein is a safe and useful supplement is something accepted by most of the scientific community.
Your benefits to gain muscle safely and lose fat have been tested in various
studies. It is also shown its role in improving recovery.
This recent study concludes:
▪ "The supplementation with milk serum protein (25 g after training) improves anabolism of the whole body and can improve recovery after a strenuous exercise of resistance. »
There are also studies that report health improvements such as: reduction of blood pressure (study), reduction of stress (study) and many others.
On the other hand, the myth that excess protein can be bad for the kidneys is demented. Faced with excess, the kidneys respond by increasing in size, so they adapt. Obviously, in case of kidney disease, the amount of proteins should be monitored to make the kidney work less.
Are the BCAAs useful?
I'm sure you've heard that, in addition to protein, it's advisable to supplement with BCAAs. The BCAAs (Branched Chain Amino Acids) are 3 essential branched amino acids (leucina, isoleucina and valina). Its fame comes from its relationship to muscles: the third part of our skeletal muscles is formed by these amino acids.
Proteins naturally incorporate these amino acids. Specifically, the serum protein usually contains 25% of BCAAs. Even some protein brands add some extra branched amino acids. It is also possible to purchase a BCAAs supplement independently.
It is speculated that its absorption is faster than that of the serum protein, but it is not clear. If you don't do a bodybuilder training, your benefits are isolated.
▪ Does it make sense to buy a supplement of BCAAs or proteins with extra input?
Given that the serum protein already naturally contains enough BCAAs, it doesn't make much sense to use an additional supplementation. There would be only one exception:
When BCAAs are useful
If you are in a period of fat burning (more muscle definition), supplementing with BCAAs can help in insulin production (to deliver nutrients to the muscle) and its response is much lower than CH (help not to accumulate fat). If you're interested in this article, I further elaborate on the best burner supplements.Protein before or after training?
Good question. I'm telling you, there are some myths here...
For a few years now, the most widespread belief is that it is ideal to take them just after training (before a certain time, usually 30 min) to favor recovery. One of the two things is NOT true. Guess which one?
♪ Taking proteins after training seems to help recovery as we saw earlier in this study.
♪ However, the belief that you have to take them before 30 minutes or 1 hour is demented. According to this study, protein synthesis is elevated in our body up to 24 hours after training. Other studies point that it could be even more.
Still...
▪ Taking protein is not critical as many believe if you have previously taken a good dose of food, as you will continue to have it available very safely after your training.
And what about the post-trained carbohydrate?
It is true that some studies comment that adding some carbohydrate along with the protein helps with synthesis and nutrient distribution due to insulin elevation. What few tell is that, the protein itself, has an insulin response that could be greater than that of carbohydrates themselves (study). That is, CH is dispense in most cases (something else would be to take them before).
Taking protein after training can be useful in many cases, but if you have taken before training it can also be worth it. It's more important the protein you've accumulated throughout the day than the one you take at a time.
Ideally, you should take them after training at your gym, but you can also come well if you are in a hurry for breakfast/ lunch/dining.
For optimal protein synthesis, nothing better than to combine with whole milk for smoothies. Two notes:
♪ If you are lactose intolerant, you know you can do them with water and serum protein insulated.
♪ In case you are in a definition phase with calorie restriction, you can well remove the milk from the milk shake to reduce calories. And use protein insulation better than concentrated, for its lesser amount of fat.
As we've seen before, CHs are not essential in the post-training smoothie, but they can have their role if you want to increase volume. They are also useful for recharging glucogen reserves and giving better. In this case, we will look for the best foods to generate rapid absorption. Specifically, the ideal thing is to choose foods whose glucemic index (G) is high (PH).
To make the hypercalic smoothies, you can use a blender (such as this) that comes very well to add the full fruit or nuts.
Let's go see 3 concrete examples of protein shakes:
Protein 1 (hypercalic, lactose)
* 200 ml whole milk
* 2 tablespoons small cocoa powder 100%
* 2 bananas or bananas (IG = 55)
* 50 g of hazelnuts
* 1 tablespoon coconut oil sopera
* 1 serum protein concentrate scoop(25-30 g)
Protein shake 2 (hypercalic, lactose-free)
* 200 ml of water
* 50 g of nuts
* 1 handle (IG = 52)
* 1 Pera
* 1 Greek yogurt
* 1 protein asylate scoop (25-30 g)
3 proteins (hypocaloric, lactose-free)
* 200 ml of water
♪ Medium juice of expressed lemon (recover electrolytes)
♪ A pinch of salt (replace mineral salts)
* Extra sweetener (Stevia or some polyalcohol)
* 1 protein asylate scoop (25-30 g)
You want more?
In this article we see more options for protein shakes and a list of foods with higher protein density. A protein mixer or is a bottle with different compartments to store the dose of proteins or any other supplement, such as creatine. You can even store food, like nuts, for later or during training.
You can also use it to drink water during training and then replenish it for the post-training smoothie.
I propose one of the most sold mixing bottles. It contains a stainless steel ball to dilute the grooves of the smoothie.
Main features
* Capacity: 650ml + 3 containers (1 x 150ml + 1 x 100ml + 1 x container)
* Material: BPA-free resistant plastic and phthalates; suitable for dishwasher
* Stainless steel ball-babyter to undo the clusters
♪ Cover: coilable (100% hermetic) with hook
If you want a simpler bottle, without compartments, you can try this MyProtein 2 pack, which also includes the mixing steel ball.
If you've never seen how to use the stainless steel ball, here's a video for you to get an idea:
This is it!
One last thing...
Are you interested in training even if you don't have a gym on hand? Don't miss this article where you reveal the most complete program to train wherever you want.
If you're looking for vegan proteins, don't miss this article where we analyze the top 5 of the moment. I hope you've found it helpful. For anything, I'll wait for you in the comments!
Frequently asked questions
Are the protein supplements safe?
Yeah. Serum proteins, together with creatine, are one of the most scientific and safe supplements on the market.
How much are the best proteins worth?
You'd be surprised to know that serum proteins are a relatively cheap supplement. For less than 20€ you can have doses to supplement for months.
How to choose the best Whey proteins?
You have to look at its purity, its solubility, the reliability of its brand and its price.
What serum protein is the best in the market?
Enter the article to find out...
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