Comparison BSN Syntha-6 4.5 kg vs Optimum Nutrition Gold Standard 100% Whey 2.3 kg

— Concentrate. Historically, the first type of protein as a sports nutrition, obtained in the simplest way. For example, whey (see "View") concentrate is made by filtering whey through a membrane with microscopic holes that let fat and lactose molecules through, but retain protein. This technology is inexpensive, which accordingly affects the cost of the product. However, the filters, to put it mildly, are not perfect, and the quality of the protein concentrate is very low — for example, in the same whey product, the protein content can vary from 35% to 85%, and the amount of fat and lactose is very high. However, high-quality sports concentrates with a protein content of 80% or more may not be inferior in their properties to isolates (unless with increased sensitivity to lactose, whey concentrates should be used with caution).

— Isolate. A protein obtained using more advanced filtration technologies than the concentrate described above. It is a good compromise between availability and quality: the protein content in pure isolates is 95% or more, and such products are relatively inexpensive and quite affordable for most ordinary athletes.

— Hydrolyzate. The hydrolyzate is the most advanced and high quality protein in terms of production technology. During the production process, protein molecules are not only filtered out with a high degree of purity,...but also split into separate fragments — similar to how it occurs at the initial stage of digestion in the human body. Thus, the athlete receives the most ready-to-use protein, and the hydrolyzate is absorbed very quickly and with a minimum of energy expenditure. On the other hand, such products are expensive; and in relatively inexpensive varieties, it often happens that only a part of the protein molecules turns out to be split (hydrolyzed) (sometimes less than half of the total).

— Complex. A product with a combined composition containing proteins with different digestion rates — both “fast”, replenishing the deficiency of amino acids after training, and “slow”, replacing (fully or partially) regular food and/or working as nightly compensators for muscle catabolism (see. p. "Night" below). It is believed that this option is well suited for those who want to lose weight through training, as well as for those who generally lead an active lifestyle, not limited to exercising in the gym.

— Night (long). Proteins with a low absorption rate, digestible for a long time. One use for these products is to prevent nocturnal muscle catabolism (the breakdown of cells during sleep), hence the name. However, the matter is not limited to this — "long" proteins can be consumed during the day. For example, they can be useful for maintaining a feeling of fullness and reducing the need for regular food, which is very useful when working on weight loss; in addition, a long-term uniform intake of protein in the body will be convenient for those who lead an active lifestyle — to protect against exhaustion. "Long" are only products based on casein (see "View")

— Albumin. Protein based on a specific protein found mainly in eggs (see "Type"), as well as in blood serum. Albumin is considered to be an almost "perfect protein", it has the maximum content of essential acids and the highest efficiency. Such a product, in particular, is great for weight loss programs, in addition, it helps to reduce blood cholesterol levels and increase hemoglobin levels. The rate of absorption of albumin is medium, which makes it quite versatile. On the other hand, this type of protein is relatively rare and, most often, very expensive.

The source from which to obtain squirrel. Different sources of origin differ both in composition and specific application, as well as in the overall effectiveness of the squirrel. The following varieties exist: whey, casein, beef, egg, soy, rice, pea. They can be either pure or mixtures, combining with each other.

- Whey. Most often, this name refers to a squirrel based on squirrel extracted from whey. Another option - albumin, obtained from blood serum - is extremely rare, and in practice it is usually called albumin to avoid confusion; For more information about this substance, see "Type". As for “milk” whey proteins, one of their features is extremely fast and effective digestibility. In addition, such proteins contain a full range of essential amino acids and promote the production of antioxidants; in general, many consider such products to be even more effective than “ideal” egg albumins (see below). It is worth considering that whey proteins can be produced in different degrees of purification - concentrate, isolate and hydrolyzate; For more information about them, see "Type".

- Casein. Protein based on squirrel...obtained from milk through the process of enzymatic curdling. It is an ideal “long-lasting” squirrel; when digested, it coagulates in the stomach into a clot, which supplies the body with amino acids for a long time. Also, taking casein at night neutralizes catabolism during sleep. At the same time, it slows down the absorption of other proteins and generally has a relatively weak anabolic effect. Therefore, casein is most preferable for weight loss, primarily to eliminate the feeling of hunger and protect muscles from exhaustion due to insufficient nutrition; To stimulate fat burning or gain weight, a lot of casein is not required; whey or other similar squirrel plays the main role here.

- Beef. A squirrel based on beef squirrel derived from meat - with most of the fat and cholesterol removed. It has very advanced practical properties and effectiveness - comparable in this indicator to whey, but does not contain lactose and gluten (which makes it completely safe for people intolerant to these substances), and it usually contains creatine. On the other hand, beef squirrel is quite expensive without offering significant benefits over whey isolate (see “Type”), and in some cases, egg or even soy squirrel may be a better option (see below).

- Egg. The main component of egg whites is albumin - a highly effective squirrel with excellent digestibility and universal use. For more information about it, see “Type”; here we note that such efficiency is combined with a corresponding high price.

- Soy. Proteins based on soy squirrel have a good composition of amino acids, including essential ones (albeit more limited than many other varieties); They help suppress hunger and reduce blood cholesterol. In addition, this squirrel is without reservation suitable for vegetarians and even vegans (it is entirely of plant origin). On the other hand, soy products have a fairly low biological value and are inferior in effectiveness to other types of proteins in both weight gain and fat burning. In addition, they differ in a certain degree of estrogenic activity - they contain substances that act similarly to the “female” hormone estrogen. This is completely safe for women, but in men it can cause unpleasant consequences associated with the sexual sphere (including impotence), and also increase the likelihood of fat deposits. However, estrogenic activity is relevant only for proteins of low purity - high-quality isolates are practically devoid of it.

- Pea. Another type of squirrel intended mainly for vegetarians and vegans. Pea squirrel contains a lot of squirrel and relatively few additional ingredients, making it highly digestible and actually the most effective of the plant proteins. Other advantages of this product include hypoallergenicity, high content of some essential amino acids (in particular, arginine and lysine), as well as lower estrogenic activity than soy squirrel (which is especially important for male athletes). At the same time, pea squirrel does not contain all essential amino acids, so it is advisable to combine it with other special additives (for example, rice squirrel described below).

- Rice. A plant product derived primarily from brown rice; one of the options suitable for vegetarians and vegans. The main advantages of rice squirrel include high efficiency and average absorption rate. Thus, there is evidence that in high doses such a product promotes muscle growth no worse than traditional whey squirrel. As for the absorption rate, it is lower than that of “fast” whey squirrel, but higher than that of “slow” casein squirrel; some experts consider this almost an ideal indicator. The main disadvantage of this type of squirrel is the low content, or even absence, of some amino acids. However, this point can be compensated for by simultaneous intake of pea squirrel: in terms of the set of amino acids, these products complement each other.

The type of package in which the protein is supplied.

Proteins up to 4.54 kg (10 lb) can be supplied in boxes, cans or bags. The first option has not received much distribution, and the choice between the remaining two depends mainly on how often you have to carry the product with you. So, the package takes up less space (and decreases in volume as the contents are consumed), which makes it easier to pack it in a bag; the jar is more stable on the table, shelf, etc. Also note that it is usually easier to “climb” into the package with a spoon or hand, taking out the powder or tablet, respectively, and it is more convenient to pour out / shake out the contents from the jar.

With a product quantity of more than 4.54 kg, buckets are used exclusively, their capacity can reach 7 kg. Although the bucket usually has a carrying handle, it is still more convenient to keep it in one place, and collect the necessary portion of the protein for carrying “with you” in another container, smaller, for example, in a bottle or jar. Moreover, the large width of the bucket makes it easy to collect the contents — you can even lower the container directly inside.

The weight of the protein supplied in this packaging option (excluding packaging).

Knowing the amount of protein and the size of the daily portion, you can estimate how long this amount will last. And since different situations require a different supply of product, the same brand is often produced in several weight options. At the same time, larger packages, usually, are cheaper in terms of a kilogram of weight. However, it cannot be said unequivocally that it always makes sense to buy large volumes — for example, it is convenient to take a small package “for testing”, at the end of a training programme or for the duration of a trip if the main stock is left at home.

Note that many manufacturers traditionally tie the weight of their products to pounds: for example, the weight of 4.54 kg, popular among large cans and packages, corresponds to just 10 pounds.

The number of servings contained in this packaging option. For more on the meaning of the term "portion", see the relevant paragraph below; here we only note that the recommended serving size may differ from that indicated by the manufacturer, respectively, and the actual number of servings may be less or more than the claimed one. Nevertheless, according to this indicator, one can at least approximately estimate how long the package will last. The most modest packaging options include up to 25 servings, in the largest this number can exceed 100.

The size (weight) of a standard serving of protein; most often we mean a portion for one dose (there may be several such receptions per day). This indicator is indicated depending on the packaging features: for example, for products in individual packaging (bags), the weight of the contents in one bag is given.

Anyway, note that in the characteristics the manufacturer indicates a certain conditional portion, designed for a “standard” athlete and an average level of loads. In fact, the optimal serving size may differ markedly from the standard one depending on weight, metabolic characteristics, training programme, dietary specifics, etc. Detailed recommendations for such calculations can be found in special sources, but anyway, these calculations are based on the size of a standard servings claimed by the manufacturer.

The amount of pure protein in each serving of protein.

Not a single protein (as a type of sports nutrition) can consist of 100% protein — even the purest products inevitably contain aromatic and flavoring additives, preservatives and other "service" substances. Therefore, the amount of protein itself will inevitably be less than the total weight of the serving. And this amount needs to be known for accurate calculations that provide the right diet. In addition, knowing the ratio between the weight of the protein in the serving and the weight of the serving itself, it is possible to assess the degree of purification and the overall quality of the concentrate (see "Type").

Calorie content per serving of protein (see "Serving").

Correct determination of the optimal number of calories and compliance with these requirements is an integral part of a complete sports nutrition. Accordingly, specialized sports nutrition, including proteins, necessarily contains information on calorie content. In general, higher calorie brands are useful mainly for weight gain, lower calorie brands for fat burning, although in fact a lot depends on the characteristics of the athlete and his training programme.