Protein shakes: muscle growth without fat gain, the choice of the best in 2022

What are protein shakes

Athletes, especially bodybuilders, need special nutrition. The protein (or protein) that makes up muscle tissue cannot be formed from other substances and is formed only from the protein consumed in food.

Imagine that you have designed a great house, hired the best engineers and builders, invested a lot of money, created all the comforts for the workers, but the house is not being built because you did not purchase building materials. The same is true for athletes: they can train until they lose their pulse, but with insufficient nutrition, the muscles will have nothing to grow from.What's more, if you train too intensely without proper nutrition, the opposite effect can begin: the muscles will be burned as fuel for the body. And this is completely undesirable.

There is no problem if the athlete has the opportunity to fully and often eat, eating a lot of protein. However, athletes are people too. They work, are burdened with a mountain of household chores, they want to devote time to their families, and in this crazy rhythm there is not always time to eat well 4-5 times a day. But even in this case, the daily diet may not provide the required amount of protein, especially if the athlete is not a beginner, but already has a large amount of muscle.

Protein shakes contain a large amount of protein, and in a very concentrated form - per serving (scoop) 20-30 grams. It can be physically difficult for an athlete with a large amount of muscle to eat enough food to cover the necessary protein requirements. It is much easier to drink a portion of a cocktail, especially since you can take a pre-prepared mixture with you on the road or to the gym.

Protein blends are great because they can serve two different important functions:

• build muscle mass, if taken in conjunction with strength training, in addition to the main diet;
• contribute to the loss of excess fat, if taken instead of 1-2 meals.

The fact is that protein powders are incredibly filling and nutritious. Therefore, for people on a diet, it is quite possible to replace a cocktail, for example, with dinner, while feeling full and having received protein in the body, and not fats and carbohydrates. With regular replacement of 1-2 meals a day with protein shakes, excess weight will go away slowly but surely.

Not all people who want to lose weight know that with conventional fasting diets, muscle tissue is burned first, and only then fat deposits. Losing weight at the expense of muscles means getting a weakened and shapeless figure. But if a protein diet (replacing 1-2 meals) is supplemented with regular workouts, then muscle mass will not go anywhere, and weight loss will occur only due to adipose tissue. Therefore, protein shakes are often included in the diet of people seeking to lose weight beautifully.

Protein shakes are:

• by protein composition. The more different sources of protein, the higher the quality of the protein itself, the greater the likelihood of gaining muscle mass for an athlete;
• by the amount of carbohydrates. Unlike gainers, which contain carbohydrates along with protein, a protein shake is more valued, the fewer carbohydrates it contains;
• by the presence of vitamins and microelements. The more of them, the more expensive and healthier the cocktail.

Preparing a mixture from powder is as easy as shelling pears: dissolve a measuring spoon of protein in 0.5 l of milk, kefir or water (in a shaker) and drink. You can modify the cocktail by adding ice cream and other ingredients. The powder can be added to sweet cereals. Entire websites and communities are dedicated to protein shake recipes.

So, if you are a bodybuilder and want to build muscle or if you decide to lose weight the right way, protein shakes are for you. And our rating of protein shakes will help you with the choice.

Ranking the best protein powders 2022

Name	Protein content per serving, g/g	Average price, rub.
OPTIMUM NUTRITION 100% CASEIN GOLD STANDARD	24/32	3870
ULTIMATE NUTRITION PROSTAR 100% CASEIN PROTEIN	24/33	3450
MUSCLEPHARM COMBAT 100% CASEIN	28/32	2520
VIRGIN PROTEIN	24/30	1099
4 DIMENSION NUTRITION HYDRO MATRIX	24/30	2200
REAL PHARM REAL HYDRO 100	27/32	1620
OPTIMUM NUTRITION PLATINUM HYDRO WHEY	30/39	4400
SYNTRAX NECTAR	23/30	2300
PUREPROTEIN WHEY PROTEIN	35/50	780

OPTIMUM NUTRITION 100% CASEIN GOLD STANDARD

The name itself already speaks of the type of protein included in the composition - micellar casein. In combination with another substance called Aminogen, this protein is perfectly absorbed by the body. The composition of the mixture includes calcium, sodium and a huge amount of amino acids: interchangeable and irreplaceable. There are very few fats and carbohydrates, which makes the powder suitable for dietary nutrition. There are five different flavors. A 32g serving contains 24g of protein.

Average price: 3870 rubles for a can of 1800g.

Product details:

• there is a release in large jars of 1800gr, which contains up to 55 servings of the product;
• tastes are not cloying and not synthetic, but pleasant;
• contains BCAA amino acids;
• minimum fat and carbohydrates.

• the price is high, although there is only one protein, and its concentration is not the highest.

ULTIMATE NUTRITION PROSTAR 100% CASEIN PROTEIN

Protein shake based on casein protein, very popular among professional athletes. The fact is that the carbohydrate content in this mixture is almost zero, so the cocktail is ideal for shrinkage before the competition. On the other hand, a cocktail is not able to quickly restore the body after a workout - in this case, you will have to add ice cream, syrup or just sugar to the mixture. If you take such a cocktail at night, then all night long it will gradually nourish muscle tissue, causing them to grow. A 33g serving contains 24g of protein.

Average price: 3450 rubles for a 2.39kg can.

• affordable price;
• a large jar that contains up to 72 servings of a cocktail;
• minimum content of carbohydrates and fats;
• "Long-playing" amino acids that nourish the body up to 7 hours after ingestion.

• not suitable for quick recovery of the body and a sharp set of muscle mass.

MUSCLEPHARM COMBAT 100% CASEIN

The basis is micellar casein with a very high degree of purification. Casein is a slow protein and is digested for a long time (up to 7 hours) after ingestion, gradually nourishing muscle tissue. The powder improves the functioning of the gastrointestinal tract due to the dietary fiber contained in it. Gluten is absent. Only grams of carbohydrates per serving - no risk of gaining fat mass, great for shrinking. Contains trace elements: calcium, sodium, potassium, iron. The mixture is suitable for people with lactose intolerance, who are recommended to dilute the powder with water. One 32g serving contains 28g of protein.

Average price: 2520 rubles for a can of 907gr.

• no fat, almost zero carbohydrate content;
• high concentration of protein;
• suitable for people with lactose intolerance.

• high price.

VIRGIN PROTEIN

The blend contains high-quality whey (fast-digesting) protein obtained by ultrafiltration followed by drying, and BCAAs to help nourish muscle tissue. Fats and carbohydrates are practically absent. The company decided not to add any flavorings, as they are not always to the liking of consumers. The powder is suitable for both athletes who want to build muscle, and for people who want to lose weight properly. The composition does not contain any preservatives, sweeteners and dyes. A 30g serving contains 24g of protein.

Average price: 1099 rubles for a pack of 1000g.

• very affordable price;
• protein has the highest degree of purification;
• soft packaging takes up much less space than a can;
• the presence of BCAA-amino acids that help to absorb protein.

• not yet available in retail, ordered from a warehouse in St. Petersburg.

4 DIMENSION NUTRITION HYDRO MATRIX

As part of a hydroisolated protein, which is very quickly absorbed by the body and intensively nourishes the muscles. The cocktail is suitable for recovery of athletes after training, as the rate of protein absorption is only 2-4 hours. Available in 2 different flavors: chocolate and vanilla. Both flavors taste natural and are not boring. A 30g serving contains 24g of protein.

Average price: 2200 rubles for a can of 1360g.

• contains fast-digesting protein;
• tastes are very natural;
• almost complete absence of fats and carbohydrates.

• in the chocolate flavor, the flavoring is alkaline processed cocoa powder.

REAL PHARM REAL HYDRO 100

The whey protein in this powder is derived from hydrolysis and accelerated absorption. It stimulates the anabolic processes of the body, and the content of fats and carbohydrates is completely negligible, which allows the powder to be used for dietary purposes. It contains BCAA amino acids that aid in protein absorption. Available in 7 flavors! Alas, there are few chemical preservatives in the composition. Production: Poland. A 32g serving contains 27g of protein.

Average price: 1620 rubles for a pack of 700g.

• accelerates anabolism and slows down catabolism;
• many tastes;
• very good digestibility of proteins;
• soft packaging takes up less space than a can.

• some flavors contain colorants and preservatives.

OPTIMUM NUTRITION PLATINUM HYDRO WHEY

The whey protein blend is obtained by waterproofing and is a very high quality, highly purified protein. The various BCAAs added to the composition help to absorb the protein quickly and to a single gram. Fats and carbohydrates are a symbolic minimum, but the composition contains vitamins A and C and trace elements sodium, calcium and iron. It also contains the most beneficial lecithin. The powder is available in many flavors, including very unusual ones: "Cookie with Cream", "Chocolate Mint", "Red Velvet Pie". This protein powder is very popular in professional sports. A 39g serving contains 30g of protein.

Average price: 4400 rubles for a 1590g can.

Overview of the drug - in the video:

• very high quality of easily digestible protein;
• complex of BCAA-amino acids;
• high protein content per serving;
• the presence of vitamins, trace elements and lecithin.

• very high price - with a limited budget, it is recommended to take only professional athletes.

SYNTRAX NECTAR

Unusual and bright packaging immediately attracts the attention of buyers. However, the product is famous not only for its colorful label - the manufacturer has tried on the composition, making the protein as free of impurities as possible compared to analogues. No fats or carbs! Cocktails are produced in various flavor variations, and these tastes are rare and unusual: cappuccino latte, orange cream, chocolate truffle, double cookie, strawberry + kiwi, etc. For those who lose weight, the absence of carbohydrates and fats and the presence of such exotic flavors is a real find! A 30g serving contains 23g of protein.

Average price: 2300 rubles for a can of 908gr.

More about the isolate - in the video:

• the protein has the highest degree of purification: there are no carbohydrates and fats at all;
• very high protein digestibility;
• a huge variety of interesting and unusual flavors.

• when mixed with milk gives a very rich foam.

PUREPROTEIN WHEY PROTEIN

Soft packaging, modest in design, domestic production, low price - all this sends the buyer back to the 70s - 90s of the last century: minimalism and accessibility for the population. The emphasis is on simplicity and low cost to make the product accessible even to low-income customers. There are many interesting flavors and an unflavoured variant. Protein cleanup is not the best: a 50g serving contains 2.9g of fat and 3.2g of carbohydrates and 35g of protein.

Average price: 780 rubles for a pack of 810g.

Video review of the application:

• very low and affordable price;
• there is a packaging of 420gr;
• performs its function - gives muscle growth.

• not the best quality of protein purification - not suitable for diet food.

Protein shakes can be questionable for the uninitiated. Some believe that any concentrated powder is harmful synthetic chemistry. However, one should only study the composition of such mixtures in order to understand: such products are developed with a minimum of synthetics - for a healthy diet. Remember that to build muscle, you should use protein shakes in addition to food and in combination with strength training, and for proper weight loss (without losing muscle mass), you should replace 1-2 meals with a shake and do at least aerobic exercises to strengthen muscles. For very busy people or athletes with a busy training and performance schedule, protein shakes are a great help!