Life hack for a novice athlete: rules for choosing and taking protein
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Dealing with varieties
Protein-rich foods are used to obtain a sports supplement. According to the origin, the following types of proteins are distinguished:
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- whey. Produced from whey, it is distinguished by an affordable price and a high absorption rate (this is a “fast” protein);
- casein. It is also made from milk, but by the method of enzymatic curdling. Unlike whey, it is absorbed for a long time (“slow”), allowing you to maintain a stable concentration of amino acids into which protein breaks down in the body;
- egg protein or albumin. It is made from whole eggs. The protein available here is considered almost perfect in terms of the degree and speed of assimilation, the amino acid profile, and hence its effectiveness. The only negative is the high price;
- meat (beef). Produced by the method of ultra-concentration, as a result of which fat and cholesterol are removed from the meat. Contains natural creatine, comparable in effectiveness to whey proteins, but can be toxic at high dosages and is more expensive;
- vegetable (soybean, pea, rice, hemp) and other species. Manufacturers popularize such additives due to their availability. But they are inferior to the above in terms of the richness of the amino acid composition and effectiveness (both for mass gain and for weight loss).
Separately, it is worth mentioning complex complex protein. It contains different types and sources of protein (“fast” and “slow”).
Whey protein is also classified according to the method of production. It affects the degree of processing, the amount of side additives in the composition, the percentage of protein. And this is worth considering before choosing a protein. Distinguish according to the method of obtaining
- concentrate. A low degree of whey purification is assumed, which makes it possible to obtain a protein content of 35–85% while maintaining lactose and fats in the composition. But the price is the most attractive;
- isolate. Protein with a higher degree of purification (up to 95%) and a minimum content of lactose and fat. Costs more than concentrate
- hydrolyzate. It is obtained by hydrolysis, as a result of which the resulting mixture consists of separate fragments that are immediately absorbed and penetrate into the muscles. This is the most expensive type of whey protein.
We define goals
Understanding the types and types of sports supplements does not yet give a complete picture of what to take. And even the answer to a general question, like which protein to choose for a girl, will not add specifics and will not narrow the search. To decide, you need to set a goal and choose sports nutrition for it.
Three main tasks can be distinguished: maintaining the existing shape, losing weight (drying for professional athletes or getting rid of extra pounds for amateurs), gaining muscle mass.
There is a suitable supplement for every task:
1. Various sources of protein are suitable for mass gain. Plus, the quantity and quality of carbohydrates entering the body is no less important, which is the reason for the growing popularity of gainers. But the universal answer to the question of which protein to choose for gaining muscle mass is whey types, including concentrates. They are effective and affordable.
2. Casein is recommended to maintain shape. Eliminate the loss of muscle mass and reduce the likelihood of gaining excess weight will also whey, egg and even soy protein. At the same time, in comparison with weight gain, it is worth limiting daily intake to 1 - 2 servings of the supplement.
3. “Slow” ( casein) and complex protein are suitable for weight loss. They suppress hunger and give a feeling of satiety. But there is also an alternative point of view. So, recent studies have shown that whey supplements preserve muscles better and require more energy for digestion. Therefore, whey proteins can also be used for weight loss, especially isolates and hydrolysates, which have fewer calories and practically no fats and carbohydrates in the composition.
As you can see, whey concentrate is a universal option for any purpose.
We consider other aspects of the choice
Having decided on the type of suitable protein, you can move on to other, less significant questions:
- amount and concentration of protein. Acceptable indicators are: 80% protein per serving and 21 - 25 g in absolute terms. The priority should be precisely the high concentration, and not the amount of protein in grams;
- type of packaging. Banks and buckets open more conveniently, it is easier to pour out the leftovers from them, but the packages are less bulky and easier to take on trips;
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- weight and number of servings. There is a simple rule: the larger the package, the lower the price per gram of protein. But when taking protein for the first time, it is better not to chase large packages, but to take the minimum weight for a sample;
- manufacturer. In this aspect, there are many disputes and arguments about authority, the real origin of raw materials, etc. We, bypassing this, will simply list a few brands that are considered traditional leaders in the sports nutrition industry - Optimum Nutrition, BSN, Dymatize, Weider;
- taste. A purely individual criterion. Traditionally, whey protein is the most pleasant in taste, but casein has a specific aftertaste. Thanks to flavors, you can choose the right option for yourself.
How much and how to take protein
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The intake of this sports nutrition is closely intertwined with the training process and recovery after it. So, on training days, you should take whey, egg or beef protein: a serving before and after sports. On other days, it is recommended to drink the supplement in the morning and / or between meals.
Casein and complex protein are best consumed at night or during long breaks between meals, but definitely not before training.
A single dose of protein should not exceed 30 grams: the body will not absorb more at a time. But the total number of servings per day is determined by the daily requirement, which is about 1.2 - 2.2 g per 1 kg of body weight. These values will allow you to maintain the existing form. For muscle building or intense weight loss, when a high-protein diet is used, you can increase these figures, but when calculating, do not forget about the protein that enters the body with regular food.
It is recommended to dissolve the additive in water, milk (preferably not fatty) or juice.
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