What is protein: beneficial properties and contraindications
Protein is a natural product that is 90% protein. It is worth noting that the purchased version contains more proteins than dairy products and meat. It is a mistake to believe that a food additive is harmful to the body. Fitness trainers, endocrinologists and nutritionists discuss the benefits and harms of protein.
They note the following advantages of the dietary supplement:
- increases body weight due to muscles;
- allows you to achieve high results in sports;
- regulates insulin levels in the blood;
- easily digestible without causing heaviness in the stomach;
- contains the daily requirement of protein.
Protein also reduces appetite and helps a person become energetic and resilient.
What to Look for in a Plant-Based Protein Supplement
A quality plant-based protein supplement should have between 100 and 150 calories per serving and contain at least 15 grams of protein with some fat. Since plants are carbohydrate foods by nature, it is normal for plant protein supplements to have three to five grams of carbohydrates per serving, but they should not contain sugar.
To make sure you're getting all the amino acids your body needs to stay active, look for a powder that includes multiple plant proteins, such as pea and rice or seed proteins.
Vegetable protein with digestive enzymes is also good. A 2015 study found that ingesting enzymes along with a pea and rice protein blend improved protein absorption, bringing it closer to the rate at which whey concentrate is absorbed into your muscles.
Types of protein
The assortment includes a wide selection of proteins. Trainers distinguish the following varieties:
- Lactic. Suitable for those who tolerate lactose. Milk protein is considered a low-quality raw material that has an incomplete amino acid profile.
- Casein. It is a protein that fills the body with essential elements. Like milk protein, casein has an incomplete amino acid profile.
- Complex egg - difficult to digest. Features a complete amino acid profile.
- Hydroisolate is a budget option that is used in classic nutrition. It is recommended to be used as a complement to dairy products.
- Soy. It's an inexpensive protein packed with soy.
- Multi-set. It combines several types of protein and is considered an ideal option.
Interesting! Calculator for calculating calories for weight loss
The proteins that make up the protein are of exclusively natural origin. Therefore, moderate and proper use is considered safe for humans.
If we talk about the disadvantages, we can note:
- possibility of indigestion;
- presence of dyes and sugar substitutes;
- high cost of good compounds;
- lack of microelements and vitamins.
Increasing the dose may have negative effects on the kidneys and liver. Therefore, a person suffering from liver and kidney failure should stop using the dietary supplement.
Price
The cost of protein depends on many factors. The most expensive protein will be American-made. The Russian analogue is cheaper. Among the types of protein, hydrolyzate is considered the most expensive and most effective. 1 kg of such protein costs from 2,500 to 3,000 rubles. Regular isolate costs a little less - 2,000-2,500 thousand. The most affordable option that can be found in stores is concentrate, which can be bought for 1,000 rubles per kilogram. You can find both small and large packages on sale. Manufacturers recommend storing opened protein packaging in a dark and cool place.
Should you take protein for weight loss?
Protein is one of the best weight loss supplements for women without working out. The amount of quality protein has a positive effect on the process of weight loss. To lose weight, you need to consume the prescribed daily intake. Manufacturers claim that the protein helps maintain muscle.
During weight loss, protein increases stamina and energy. At the same time, the body does not go into extreme energy saving mode. The process of accumulation of adipose tissue will gradually begin to slow down, and the kilograms will begin to disappear.
Recipes for home cooking
Sports nutrition should be on the menu of every athlete - this is an unshakable rule. You can buy weight loss medications at a specialty store, or prepare healthy sports shakes or meals at home.
Energy drink
You can make a good energy drink at home. This recipe will be useful for those who often experience fatigue during training.
- Take the juice of one lemon;
- Mix with a liter of mineral water;
- And add 20 drops of ginseng.
This cocktail will help you relieve fatigue and increase stamina.
Protein dessert
To satisfy hunger, we prepare protein meals at home.
- Protein mixture;
- Natural yogurt;
- Two bananas;
- A glass of oats;
- Almonds to taste.
This mixture will easily satisfy your hunger, and the amount of carbohydrates in it is minimal. Easy to make at home, all you need is a blender and a little time. You can take this mixture both during weight gain and during weight loss. Remember that protein is the foundation of your diet.
Protein Pie
- 6 apples;
- Protein mixture;
- 6 eggs;
- Baking powder;
- Cinnamon.
The pie will also be useful for both weight gain and weight loss.
Protein shake
To make a cocktail at home you will need:
- One glass of kefir;
- One glass of soy milk;
- 2 kiwis;
- A tablespoon of liquid honey.
Mix everything in a blender and bake. It is impossible to make protein or fat burners at home, but there are recipes for delicious and healthy dishes. Sports nutrition for weight loss can be prepared even at home. And such recipes are suitable for both beginners and professional bodybuilders.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Which protein is best for women to drink for weight loss?
To understand which protein is best for a woman’s weight loss, it is worth considering each option in detail.
Casein protein
Casein acts slowly in the body. It is recommended to be used as a meal replacement. Protein has anti-catabolic properties that prevent the breakdown of muscle mass.
Whey Protein
Whey protein is a complex protein that contains essential amino acids for weight loss. The nutritional supplement acts as a regulator of muscle hypertrophy. It is often used to dry the body. Therefore, he is considered the best.
Egg protein
As a rule, bodybuilders use the nutritional supplement. The egg mixture contains a large amount of amino acids. They help build muscle mass. Egg whites can be consumed at any time.
Soy protein
Soy protein is considered an ideal source of protein for vegetarians. The food supplement has a number of beneficial properties. Soy protein can be consumed before and after training.
Complete protein
Complete protein contains proteins, vitamins, minerals, Omega-3, amino acids and enzymes. It is considered universal, because it can be used both to build muscle mass and to lose extra pounds. The nutritional supplement is absorbed throughout the day.
Benefit
A protein shake is not the main factor in the weight loss process, but only becomes an important catalyst, helping to quickly lose excess weight while maintaining muscle tone and skin elasticity. To get the best results, drinking protein drinks must be combined with a properly balanced diet and sports training. At the same time, with the help of proper intake of concentrated proteins, the following effects can be achieved:
- decreased appetite due to slow absorption of proteins;
- acceleration of metabolic processes;
- activation of fat burning;
- losing excess weight;
- reducing the appearance of cellulite;
- acquiring beautiful muscle relief;
- receiving a boost of vigor and energy.
As a result of a competent combination of physical activity and diet with regular intake of a protein shake, the body will receive a sufficient amount of protein necessary for active training and intensive weight loss.
In addition, drinking a protein drink has a number of benefits:
- the product is quite nutritious and can easily replace one meal;
- it can be drunk immediately after waking up to provide an invigorating effect;
- The cocktail is prepared quickly, which saves time on cooking;
- Digesting proteins requires a lot of energy, so even without physical activity you can speed up the process of losing weight;
- the presence of vitamins and minerals in the composition additionally helps to normalize their balance in the body, which is very important during dietary nutrition.
Dry protein concentrates often contain L-carnitine, which accelerates metabolic and fat-burning processes, as well as additives that reduce appetite. For vegetarians, vegetable protein is available, in particular soy protein, the protein of which is less digestible, but this does not reduce the effectiveness of the drink in terms of weight loss.
How to take protein for weight loss
There are several rules for taking protein for weight loss in women. First of all, it is recommended to calculate the daily intake of the dietary supplement. Daily protein intake should be 4 g per 1 kg of body weight per day. For example, if a girl weighs 60 kg, she is supposed to take 240 g.
Interesting! 15 Best Exercises to Lose Back Fat
You will also need to adhere to the following rules:
- Take the dietary supplement within an hour after training.
- Do not consume immediately after meals.
- Drink a protein shake on an empty stomach or 1 hour before bedtime.
Don't forget about proper nutrition. The diet should not contain fast carbohydrates, fast food, unhealthy snacks and carbonated drinks. Otherwise, it will not be possible to achieve positive results.
The best hydrolysates
Another name is hydrolyzed whey peptides. This protein differs from other types of product in its production method. The hydrolyzate is absorbed into the blood faster. It is best to take this cocktail immediately after an intense workout. In addition, hydrolyzate will be an excellent solution for those whose bodies are categorically lactose intolerant.
Ultimate Nutrition "Carne Bolic"
A high-protein shake, the main ingredient of which is beef protein. In addition, the composition includes sweeteners and flavors (natural and artificial). 28 g of product contains 24 g of protein, with the complete absence of fats and carbohydrates. Beef protein is immediately digestible, in addition, it is rich in amino acids, which allows you to instantly replenish the body's need for nutritional resources. Muscle fibers are restored after active sports, and the growth of muscle mass is noticeably accelerated. Available in orange, blackberry, vanilla, lemonade and fruit punch flavors. Average cost – 1,700 rubles.
Video review of this product:
An expensive product, characterized by rapid absorption - in just 10-15 minutes after administration. The protein powder is based on 30 g of beef protein per 39 g serving. At the same time, the amount of fat and carbohydrates in one serving is minimal - 1 and 3 g, respectively. Additionally, “Platinum Hydrowhey” is enriched with a complex of BCAA enzymes and amino acids. Contains a food thickener (cellulose gum), due to which, dissolved in water or milk, the cocktail is a thick drink. It also contains sucralose (sweetener), citric and malic acid, and natural flavors. It is recommended to take the drink in the morning, an hour before the start of a workout or 20 minutes after it ends. Suitable for those who want to burn fat without losing muscle mass. Available in vanilla and chocolate flavors. Average cost – 4,700 rubles.
Video review of hydrolyzate:
Optimum Nutrition "Platinum Hydrowhey"
Advantages:
- instant absorption;
- no side effects;
- high quality;
- natural ingredients;
- contains BCAA amino acids;
- suitable for people with lactose intolerance;
- pleasant taste;
- preservation of muscle mass during drying;
- dissolves well.
Flaws:
- high price.
Are there any contraindications for consuming protein?
Before using protein, it is recommended to undergo a full examination by a doctor. This is necessary in order to assess the condition of the urinary system. The kidneys deserve special attention. In case of deviations, the food supplement should under no circumstances be included in the diet. Otherwise, various kidney pathologies and urolithiasis will begin to develop.
Do not forget about individual intolerance. If your doctor allows you to switch to protein, it is recommended to test it in limited quantities. If your health worsens, you will have to stop taking the nutritional supplement. In this case, switching to foods high in protein is allowed.
How to choose protein for weight loss in the store
In order for a woman to decide which protein is best to buy for weight loss, it is necessary to evaluate the composition. To lose extra pounds, it is recommended to take several types of dietary supplements:
- in the morning – egg;
- in the evening - whey;
- after training - soy.
Complete protein may be used at any time. It is also worth paying attention to the reputation of the manufacturer. Under no circumstances should you buy a protein product from unknown companies.
