What protein supplements to start with?

Pre-workout supplementation and a diet designed to support the body during periods of increased effort will not do without an appropriate dose of protein. If you are at the start of the fight for expanded muscle mass, want to emphasize your current figure or you only care about slimming down specific body parts, protein supplements will be your best friend on the way to your goal. You often write to us: "I'm starting training - what protein supplements to start with?". Today, once again, we will explain step by step what protein supplements provide, how to use them and where to start.

Protein supplements for beginners – the basics

Your muscles are made of amino acids and need protein to increase their volume. When you exercise, the fibers that make up muscle tissue are damaged and protein is needed to rebuild them. Protein makes up about 20% of our total mass. According to the WHO, the daily dose of protein for a person who does not exercise is 0.8 grams per kilogram of body weight. A well-balanced diet assumes that protein of animal or plant origin should make up 10 to 35% of the calories consumed daily.

For people who exercise, thus regularly “damaging” muscle fibers, the daily protein intake should be closer to the higher values ​​of the aforementioned range. The dose depends on the type of exercise and the intended goal, but it is assumed that aerobic exercise (e.g. brisk walking, running, cycling, swimming) requires about 1.2-1.4 grams of protein per kilogram of body weight, while strength training aimed at muscle growth requires a daily intake range of 1.6 to even 3 grams per kilogram of body weight.

What do protein supplements provide?

Even if you really like cooking and preparing a varied, protein-rich diet is no problem for you, you probably struggle with the same difficulty as we do – there are only 24 hours in a day and finding time to shop for and prepare balanced meals can be a real challenge. If you are one of the skeptics and wonder “what all the fuss is about and what are protein supplements for”, we answer: so that you don’t have to worry about meeting your daily protein intake, and also so that you don’t have to burden your stomach with large meals.

Protein supplements are a convenient alternative to another protein dish – they do not require multi-step preparation, they are quick and easy to consume. And now the basics: how are these types of preparations made? The best raw material for the production of protein supplements is cow's milk, and the most popular type of supplement produced on its basis is whey protein.

Under the influence of the ultrafiltration process, a concentrate containing about 80% of whey protein is obtained from whey – the so-called WPC. When the filtration process is extended, we will purify the protein from the remnants of carbohydrates and fats, obtaining whey protein isolate, the so-called WPI. The product of such microfiltration can contain as much as 98% protein, although most preparations are at a level of about 90%.

Now you probably better understand the usefulness of protein supplements in your pre- and post-workout diet – supplements from this group are a concentrated and easy-to-use source of protein, which your developing muscles need in greater amounts.

What protein supplements to start with?

And now our starting situation: you are starting to work on your figure and you already know that the fastest and easiest way to enrich your diet with additional protein is protein supplements. So let's get back to the key question: how to start, i.e. what protein supplements to start with?

Here are some key criteria:

• Value for money – when you’re at the beginning of your adventure, you have to learn everything. It’s only after some time that you’ll see which products work best for you, which flavours you like the most, which products are easiest for you to digest, etc. That’s why we recommend that you start with a more economical protein option, i.e. whey protein concentrate (WPC). This is a quickly metabolised and absorbed protein source, which is characterised by a high proportion of exogenous amino acids. In the production process, easily digestible proteins are isolated from whey, which constitute approx. 70-80% of the product. The lactose content of whey protein concentrate is higher than that of isolate, which is why it is an option with a higher calorific value than isolate.
• Adjustment to the recommended diet – each of us is slightly different: we digest the same meals differently, and we also react differently to individual ingredients. It is important to adjust the supplement to individual conditions and dietary recommendations. For example, if you are lactose intolerant or simply have trouble digesting it, the best choice will be whey protein isolate (WPI). This is a protein supplement in its purest form: preparations of this type contain up to 98% protein. Supplements from this group are more expensive than concentrates, due to the advanced production process and increased protein content. They are also distinguished by their easy digestibility and very high biological activity.
• Matching to the goal – when choosing your first protein supplement, pay attention to your training goal and body composition. As we have already mentioned, the basic function of strictly protein supplements is to increase the share of protein in your diet. If your goal is to significantly increase mass, and you start with a very slim and frail figure, forget about concentrates or isolates – your best support at the beginning will be the so-called gainers, or complex preparations in the action for the benefit of expanded muscle mass. Gainers, apart from proteins, contain a composition of carbohydrates, which help to accelerate regeneration, and therefore the building of muscle tissue.
• Taste – would you happily use an expensive, recommended protein supplement if you winced with every first sip? Taste is key, and the best manufacturers on the market are fighting fiercely for your palate. At the beginning of your adventure with supplements, take a moment to explore the available flavours of selected products. You can use mini portions of the preparations or choose more economical versions of supplements to first get to know your preferences. Flavors such as strawberry or vanilla are obvious today (although "strawberry" from one manufacturer may differ significantly from another), so don't hesitate to look for truly sophisticated compositions (cheesecake with orange? salted caramel? peanut butter with raspberry? – the market responds to a wide variety of ideas today).

How to use protein supplements

Muscles that are systematically strained during training require proper regeneration. Without fuel, our muscle tissue will not increase its volume, what's more - with an insufficient caloric diet, instead of building mass, we will constantly reduce it. The diet of the exercising person must be designed to ensure muscle recovery and regeneration of the entire body.

High-protein supplements are a great supplement to pre- and post-workout nutrition. Therefore, as the name suggests, they can be used both before and after training. In both cases, they will be the building blocks for our new, strengthened figure. Before training, the supplement will provide a boost of amino acids that will support muscle work. After training, the preparation will accelerate the reconstruction of muscle tissue. Manufacturers also recommend selected supplements for the night or right after waking up - follow the instructions.

When it comes to dosage, be sure to stick to the manufacturer's recommendations and do not exceed the stated dose. Also, do not replace a balanced diet with supplements - their role is to SUPPLEMENT the diet and they are not an alternative to regular meals.

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