Is it possible to drink protein without training: and will it do any good?

Protein is an important micronutrient for weight loss

The term “protein” comes from the Greek word prōteios and means primary, basic . Together with fats, carbohydrates and water, it is one of the microelements that a person needs for the proper functioning of the body. Proteins are large molecules whose chains are made up of combinations of amino acids. They really are the “foundation” of the human body, because not a single cell of our body can exist without proteins. Protein functions can be divided into three main groups [1] [2] [3] [4]:

• ensuring the development and growth of muscles, bones, hair and skin
• production of antibodies, hormones and other necessary substances
• source of energy for cells and tissues of the body

The human body obtains protein from the diet or dietary supplements . The foods with the highest protein content are [1]:

• meat – all types of “red meat” and poultry
• Fish and seafood
• eggs and dairy products
• legumes and nuts
• some grains

Protein sources can be divided into three main categories based on their essential amino acid content [2]:

• Complete proteins – contain all the essential amino acids and include animal products such as meat, eggs and dairy products.
• Incomplete – contain at least one amino acid, mainly plant proteins such as peas, legumes or grains.
• Complementary is a combination of two or more foods that contain incomplete proteins. By combining them, you can get a complete source of protein.

Who should not drink protein shakes?

First of all, for those who have kidney problems. “In case of kidney disease, accompanied by impaired kidney function, the protein intake rate is reduced to 0.6-0.8 g per kg of body weight per day. Additional intake of protein shakes in this condition is categorically not recommended,” says Anna Korobkina.

“In diseases of the liver and kidneys, excessive intake of protein increases the level of ammonia, causing intoxication of the body,” warns Yesenia Kalyuzhina.

You should also avoid protein shakes during pregnancy, breastfeeding, and if you have an individual intolerance to their components.

Eating more protein is not the same as eating a high-protein diet

High protein diets (or protein diets) have gained significant popularity, and this type of diet is associated with increased protein intake. However, just because you eat enough protein doesn't mean you're on a high-protein diet . A higher proportion of calories from protein intake is important for this type of diet, but it is also often associated with reducing carbohydrate intake . Some of the most popular foods to limit include processed foods, baked goods, sweets, pasta and rice. [5] [6]

There are several types of diets that can be classified as high-protein, probably the most famous of them is the Atkins diet . This type of diet was discovered by Dr. Atkins in the 1970s and its goal is to put the body into a state of ketosis. On this diet, you can eat any amount of protein and fat , but you must significantly reduce your carbohydrate intake . Therefore, a lack of carbohydrates should cause fat to be burned instead of glucose. [5] [6]

The effect of a protein diet and its impact on muscle growth and weight loss has been the subject of many studies. Several studies have shown the importance of such diets for a short period of time . Some studies indicate health problems with long-term adherence to such a diet. The authors of a 2014 study warned of a possible increase in kidney acidity and risk of health problems due to higher consumption of animal fats. [5] [15]

Another cause for concern with a high-protein diet is cutting down on carbohydrates , which can lead to health problems. Lack of carbohydrates in the diet puts children and young people at risk as it can lead to malnutrition. Meanwhile, most studies show that a high-protein diet helps you lose weight , at least only in the short term. The ideal solution would not be to completely give up carbohydrates, but to consume them in sufficient quantities to achieve your goals. [5] [15]

What is protein and why should you drink it?

Of course, let's start with theory. In simple terms, protein is protein. To make it a little more complicated, it is a complex of amino acids, the combination of which forms a protein.

Protein metabolism, along with carbohydrate and lipid metabolism, is the most important process of human life. Each exchange has its own task. Protein, in particular, supplies building materials for muscle growth, strengthening the musculoskeletal system, the formation of immune cells, the nervous system, etc.

Insufficient protein intake will inevitably lead to deterioration in health and appearance. As a rule, there will be a decrease in body weight, muscle weakness, and a decrease in muscle volume.

Which protein is best for weight loss?

There are several types of protein powder on the market. Each is a great help when losing weight or achieving other goals. There are some differences between different types of protein powder, so we'll list the most common and popular ones .

Whey Protein

Whey protein is one of the most popular protein sources , which contains all the essential amino acids and is therefore a complete source of protein. It is a protein mixture made from whey , which is a by-product of cheese production. Whey protein is high quality, highly digestible and contains minimal amounts of lactose. It is sold in the form of a concentrate containing 39-89% protein and an isolate or hydrolyzate containing 90-95% protein. [8] [9] [10]

A 2022 meta-analysis includes 9 studies on the effects of whey protein on weight loss in overweight and obese people. In the groups where participants consumed whey protein, results indicated significant reductions in weight and body fat percentage . In addition, improvements were found in the cardiovascular system blood pressure , cholesterol levels and blood sugar levels improved [18] [19]

The effect of whey protein on improving satiety was reflected in a study in which participants were divided into groups based on the type and amount of protein they consumed. The purpose of the study was to compare the effects on the body of a breakfast containing whey, soy or casein protein with 10% or 25% protein in the dish . At 10% protein, whey protein reduces hunger better than other sources. In the group that ate a 25% protein breakfast, there was no difference in satiety, but whey protein produced the strongest hormone and insulin . Based on the results, it can be seen that differences in satiety levels from consuming different types of protein powder occur when certain amino acid values ​​exceed certain thresholds. This means that if you cook cereal for breakfast and add protein to it, the 10% whey protein content in the dish will help you feel as full as possible . If the protein content is 25%, the protein source does not matter since the amino acid content will be higher. [18] [20]

A further meta-analysis of several studies confirmed the effect of using protein in combination with strength training. Muscle growth in the upper and lower body was seen in participants who did strength training and took whey protein . [8] Whey protein is the most popular source of protein because it is readily available, contains all the essential amino acids, and is highly soluble. Want to learn more about the benefits of whey protein? Read our article - Which protein is better to choose? Whey concentrate, isolate or hydrolysate?

Casein

In addition to whey protein, milk also produces casein, which makes up 80% of the total protein content of milk. Although whey protein is water soluble, casein is the insoluble part of milk proteins. Casein is a complete protein source that differs from whey protein in its absorption time . Its longer absorption time causes a longer feeling of fullness , which plays an important role in losing weight. [8] [11]

Egg protein

Egg protein is made from egg whites that are separated and then dehydrated. One 30g dose contains approximately 105 calories and 23 grams of protein. Egg protein is an ideal alternative for those with milk intolerance or on the paleo diet . It is a source of vitamins and minerals found in eggs and is also low in fat and carbohydrates. [8] [12]

Soy protein

Soy protein is a plant source of all essential amino acids and is therefore classified as a complete protein . This is a product that is suitable for vegetarians, vegans and people looking for an alternative to animal proteins. [8]

Rice protein

Rice protein is a plant source of protein that is considered incomplete because it contains only small amounts of lysine. In 2013, a study was conducted to compare the effect of rice and whey protein on weight loss . Participants were divided into two groups and asked to consume 48 grams of protein during their training days . [8] [13] [14]

Participants trained 3 times a week for 8 weeks and consumed protein immediately after training . At the end of the study period, both groups showed significant changes in body fat, muscle mass, and strength. The results confirmed that rice protein was as effective in weight loss as whey protein. [8] [13] [14]

How much protein should you take when losing weight?

The recommended daily protein intake depends on your goal, whether it's muscle growth or weight loss . Another important parameter is your weight . In the table you will find the daily protein intake per 1 kg of weight and conversion to average weight. [7]

How to diversify your diet with protein

Very often you can hear that while on a diet you have to eat tasteless food, make huge sacrifices and only dream about the time when everything will be over and you can return to good nutrition again. In fact, such words are most often said by inexperienced people who do not know how to diversify their menu with the help of a regular sports supplement. Do you think this is impossible? We will try to convince you.

Manufacturers most often give recommendations only on how to drink protein for weight loss, avoiding any explanations or advice. However, with the right approach, this sports supplement will be a real gift during a diet. Firstly, today the industry has stepped far forward, because protein can be found not only in the form of a regular powder in a jar, but also in such treats as:

• Bars;
• Tiles;
• Protein powders, etc.

Just imagine that on a diet, you can eat sweets that contain almost no fats and carbohydrates, while also receiving the required daily protein intake. Previously, one could only dream of this, although today it is possible for everyone.

For those who prefer the classics, you can diversify your diet with regular protein. The variations of tastes today are so diverse that even true gourmets will be satisfied. You can also create delicious baked goods by adding protein to oatmeal, banana and other products that can be consumed while losing weight, making various mousses, jellies, etc.

For example, by buying cottage cheese with 0% fat content, adding a package of gelatin and several measured portions of your favorite protein, you will get a real dessert, which you could only dream of while losing weight. At the same time, it will contain neither fats nor carbohydrates, which allows you to consume it without any special restrictions. There are no special restrictions on how to take protein for weight loss, and with a creative approach, you will eat deliciously even while losing weight or cutting.

Want to bake cupcakes? Oatmeal, egg and protein will make them incredibly tasty and healthy even with a severe reduction in calorie intake. Therefore, protein can be regarded as a universal product that diversifies any dish.

You can either simply drink it as a cocktail with ice after waking up, reducing nighttime catabolism, or prepare delicious foods based on it, which will not be prohibited at all even during a low-carb diet.

In order to bring the most delicious protein recipes to life, you need supplements with cool flavors, which our online protein store offers you to buy!