Protein Shakes: Gain Muscle Without Fat, Pick the Best in 2024

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 protein consumed in food.

Imagine that you have made a project for an excellent house, hired the best engineers and builders, invested a lot of money, created all the amenities for the workers, but the house is not being built in any way, because you have not purchased building materials. Likewise, for athletes: they can train until they lose their heart rate, but if there is insufficient nutrition, the muscles will have nothing to grow from. Moreover, if you train too intensely without proper nutrition, the opposite effect can begin: 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 eat well and often, eating a lot of protein. However, athletes are people too. They work, they are burdened with a mountain of household chores, they want to devote time to their family, and it is not always in this crazy rhythm there is time to eat well 4-5 times a day. Even so, the daily diet may not provide the required amount of protein, especially if the athlete is not a beginner, but already has a lot of muscle.

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

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 basic nutrition;
• contribute to the loss of excess fat if taken instead of 1-2 meals.

The fact is, protein powders are incredibly satisfying and nutritious. Therefore, it is quite possible for people on a diet 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 ordinary fasting diets, muscle tissue is first burned, and only then fat deposits. Losing weight through muscles means getting a weakened and shapeless figure. But if a protein diet (replacing 1-2 meals) is supplemented with regular exercise, 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 who want to lose weight beautifully.

Protein shakes vary:

• by protein composition. The more different sources of protein, the better 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 valued the more the less carbohydrates it contains;
• by the presence of vitamins and minerals in the composition.The more there are, the more expensive and healthy the cocktail.

To prepare a mixture from a powder is as easy as shelling pears: dissolve a measuring spoon of protein in 0.5l 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. Whole websites and communities are dedicated to protein shake recipes.

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

Best Protein Powders Ranking 2024

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. When combined with another substance called Aminogen, this protein is perfectly absorbed by the body. The mixture contains calcium, sodium and a huge amount of amino acids: essential and essential. Fats and carbohydrates are extremely small, 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 1800gr.

Product details:

• there is a release in large cans of 1800g, which contains up to 55 servings of the product;
• the tastes are not sugary or synthetic, but pleasant;
• contains BCAA amino acids;
• minimum of fats and carbohydrates.

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

ULTIMATE NUTRITION PROSTAR 100% CASEIN PROTEIN

A protein shake based on casein protein, highly sought after by professional athletes. The fact is that the content of carbohydrates in this mixture is practically zero, so the cocktail is ideal for drying out before the competition. On the other hand, the cocktail is not able to quickly restore the body after training - 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 it will gradually nourish muscle tissues all night, forcing them to grow. A 33g serving contains 24g of protein.

Average price: 3450 rubles for a 2.39kg can.

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

• not suitable for rapid 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 absorbed for a long time (up to 7 hours) after ingestion, gradually replenishing muscle tissue. The powder improves the functioning of the digestive tract due to the dietary fiber it contains. No gluten. Total grams of carbs per serving - no risk of fat gain, great for shrinkage. 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 protein concentration;
• suitable for people with lactose intolerance.

• high price.

VIRGIN PROTEIN

The blend contains high quality whey (fast-absorbing) protein obtained by ultrafiltration and subsequent drying, and BCAA amino acids, which help nourish muscle tissue. Fats and carbohydrates are practically absent. The company decided not to add any flavors, as consumers don't always like them. The powder is suitable for both athletes who want to build muscle and people who want to lose weight properly. There are no preservatives, sweeteners or colors in the composition. 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 assimilate protein.

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

4 DIMENSION NUTRITION HYDRO MATRIX

It contains a waterproof protein that is very quickly absorbed by the body and intensively nourishes the muscles. The cocktail is suitable for the 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 tastes natural and not annoying. A 30g serving contains 24g of protein.

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

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

• in chocolate flavor, the flavor 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 absolutely negligible, which allows the powder to be used for dietary purposes. It contains BCAA amino acids that help assimilate protein. Available in as many as 7 flavors! Alas, there are some 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 colorings and preservatives.

OPTIMUM NUTRITION PLATINUM HYDRO WHEY

The whey protein of the blend is obtained by a waterproofing method and is a very high quality, highly purified protein. Various BCAA amino acids added to the composition help to assimilate 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 useful lecithin. The powder is available in many flavors, including very unusual ones: "biscuits with cream", "chocolate mint", "red velvet cake". This protein powder is very popular in professional sports. A 39g serving contains 30g of protein.

Average price: 4400 rubles for a can of 1590gr.

Overview of the drug - in the video:

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

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

SYNTRAX NECTAR

Unusual and bright packaging immediately attracts the attention of buyers. However, the product is famous not only for the colorful label - the manufacturer tried to improve the composition, making the protein as pure as possible from impurities in comparison with analogues. There are simply no fats and carbohydrates! Cocktails are produced in various flavors, and these flavors are rare and unusual: cappuccino latte, orange cream, chocolate truffle, double biscuits, strawberry + kiwi, etc. For those who are losing weight, the absence of carbohydrates and fats and the presence of such exotic tastes is a real find! A 30g serving contains 23g of protein.

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

Learn 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 digestibility of protein;
• a huge variety of interesting and unusual tastes.

• when mixed with milk, it 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 affordability for the population. The emphasis is on simplicity and low cost to make the product affordable even for low-income customers. There are many interesting flavors and a no-flavor option.Protein purification 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 feedback on the application:

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

• not the best quality of protein purification - poorly suited for dietary nutrition.

Protein shakes can be questionable for the uninitiated. Some believe that any concentrated powder is a harmful synthetic chemistry. However, you just need to 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, protein shakes should be consumed in addition to food and in conjunction with strength training, and for proper weight loss (without losing muscle mass), 1-2 meals should be replaced with a cocktail and at least aerobic exercises should be performed to strengthen muscles. For very busy people or athletes with a busy workout and performance schedule, protein shakes are a great help!