Proteins

Which protein to choose? Concentrate, isolate or hydrolysate?

Choosing the right protein depends on your goals. Whey protein concentrate (WPC) is a great option for beginners, offering a good price-quality ratio. Whey protein isolate (WPI) contains less fat and sugar, while also containing a higher amount of protein. Protein hydrolysate (WPH) is the fastest-absorbing form of protein, recommended for professional athletes.

Protein for mass or reduction?

Protein supplements can be used for both mass and reduction. Caloric balance is key - on mass we use a calorie surplus, and during reduction an energy deficit is important. Isolates and hydrolysates will work well on a reducing diet, and concentrates can be a great support for mass.

What are the best sources of protein?

Full-value protein can be found in:

• Animal products: meat, fish, eggs, dairy
• Plant proteins: legumes, nuts, cereals
• Protein supplements: WPC, WPI, WPH, casein protein, plant protein (e.g. soy, pea, hemp)

Are protein supplements worth using?

Protein supplements are a great supplement to the diet for physically active people, athletes and those who have trouble providing the right amount of protein from food. They help with muscle regeneration, accelerate muscle mass building and support fat loss.

What to mix protein with - milk or water?

Whey protein can be mixed with both water and milk:

• With water - lower caloric value, quick absorption
• With milk - creamy consistency, better taste, additional protein and fats

Can protein be used with creatine?

Yes, creatine and protein are a popular combination supporting the growth of strength and muscle mass. Many gainers contain both ingredients, making them an excellent choice for building mass.

The best flavors of protein supplements

The most popular flavors of whey protein include: chocolate, vanilla, strawberry, peanut butter, salted caramel, cream cookies and forest fruit. There are also unflavored supplements available on the market.

The best protein for women and men

Protein supplements are suitable for both women and men. Women often choose whey protein isolate due to its lower calorie and fat content. Men building muscle mass can reach for WPC concentrate or gainers.

Can protein be heated?

Yes! You can add protein to omelets, baked goods, oatmeal or pancakes. Protein denaturation due to heat does not affect its nutritional value.