Burning fat in the body is a complex and confusing process. Not only is it difficult to burn fat locally, and it does not want to leave the most problematic areas until the last moment, but when it leaves, it “takes” the muscles with it, leaving their owner with only flabby skin, brittle nails and a bad mood to boot. In this case, you ask, how do professional athletes manage to lose fat while maintaining their body in a toned, sculpted shape? The answer is clear - thanks to a properly balanced diet. An experienced athlete always knows how much protein, fat and carbohydrates he needs to consume in a specific period (meaning periods of drying, gaining muscle mass and rest days).
The basis of proper sports nutrition is protein. You can’t do without it either on a diet or during the period of gaining muscle mass. Our body is not able to synthesize and store protein in the required quantities, so we consume it from food and special sports supplements.
What it is
Protein is an organic compound whose structural unit is an amino acid. It participates in the structure of body tissues and helps speed up the process of muscle growth.
The importance of protein for full human activity cannot be underestimated. Thanks to it, construction, enzymatic, hormonal, protective, transport, and energy functions occur.
From a fitness perspective, the benefits of protein include:
- Development of the body's protective functions.
- Muscle gain.
- Loss of body weight. Thanks to its high nutritional properties and vitamin complexes, the food supplement saturates the body for a long time. The high protein content helps burn deposits during and after exercise, even at night.
- Creation of the necessary relief.
Sports nutrition is a good alternative to products, since it is difficult to create a complete diet on your own to achieve high results in fitness.
Unuseful components
How manufacturers cheat to make the product cheaper
The sports nutrition market is extremely competitive. Its participants, in an effort to reduce the cost of production, often resort to tricks. For example, they dilute expensive whey protein with cheap soy or even starch, and add compounds common in regular food.
Gluten
is an example of such a substance. Despite the widespread hype, it is perfectly digested in the gastrointestinal tract of healthy people and, in general, is a safe supplement. The problem is different - it is 40 times cheaper than whey isolate, so a person who dares to choose a protein without bothering to carefully study its composition will simply overpay.
Taurine
and
glutamine
are on the same black list. These amino acids are not essential, they are synthesized in the body in sufficient quantities, and there are many of them in food: veal, chicken, seafood, eggs, etc. In addition, there is not a single reliable source proving the effectiveness of taurine and glutamine for weight loss.
As for ingredients such as sweeteners, flavors, thickeners and leavening agents, their presence in the protein is justified by the specific taste of pure isolate and casein powder. Another thing is that they significantly increase the carbohydrate component of protein, which means that the consumer receives much more easily digestible calories than is acceptable when losing weight.
Should I take protein?
Taking protein is important for people who set themselves the goal of increasing muscle volume, maintaining muscle mass, maintaining normal water balance, restoring damaged muscles and saturating the body with necessary vitamins, elements and energy while following a diet.
By choosing sports nutrition, a person saves time and money on purchasing products and preparing them. A protein shake can saturate the body for a long time, providing it with everything important for proper functioning.
It is also convenient to take with you. In addition to drinks, it is sold in the form of ice cream, soup or pudding.
Protein is a simple protein that has a number of properties. The main thing is the construction function, so compaction occurs, damage is eliminated and muscle volume increases. This is a great solution for those who cannot get protein through regular foods.
Concentrated, hydrolyzed, isolated. Which one is better?
There are several factors to consider when deciding which form of whey protein to use, such as price, digestibility, amount of protein per serving, etc. We've looked at each to give you a general idea of what they are are different.
Concentrate ($)
This form of serum is one of the cheapest on the market, but don't let that scare you away. This protein is the cheapest because it goes through the least amount of processing, meaning it contains the most lactose and fat of the three options. The more lactose there is, the greater the potential for digestive problems, which may turn some customers off. Although this is a lower grade of whey protein, it still provides 35 to 42 grams of pure protein per 50 gram serving.
Isolate ($$)
This is our top pick due to its price, digestibility, and quality. The isolate goes through a thorough processing that filters out most of the other components, leaving behind the good stuff (whey, of course!). It is a purer form of whey protein that is easier to digest because it contains virtually no lactose. Each 50g serving contains approximately 45-47g of pure protein, which is slightly more than concentrate.
Hydrolyzate($$$)
Hydrolyzed protein is the purest form of protein because it goes through an additional round of processing, resulting in superior absorption/digestion. This is the most expensive protein option on the market, but it's worth it. A 50g serving of hydrolyzed whey contains 38-40g of pure protein. Some may argue that the hydrolyzate is actually easier to digest, but you won’t notice much of a difference with the isolate.
How to choose
There are many types of sports nutrition. Therefore, the choice must correspond to the goal that the person faces:
- Weight loss.
- Muscle growth.
- Preservation of muscle volume.
You should also consider the duration of classes and the time when you plan to take protein. It is important to take into account the type and intensity of the load.
For the first time, it is advisable to purchase a small jar in order to later find a suitable product that suits personal preferences.
Side effects
All sports supplements, including fat-burning protein, have a natural composition and are safe for humans. However, they can cause side effects:
- increased blood pressure;
- cardiopalmus;
- problems with stool: constipation, diarrhea;
- increased sweating;
- trembling in the arms and legs;
- dry mouth;
- insomnia;
- mood changes: irritability, agitation, excessive activity.
How and how much to take protein
To get the maximum benefit from taking a sports cocktail, you need to know how to prepare it correctly.
The most important thing is to control and know your exact weight while using the supplement. The optimal dose is 30 g of dry powder and 300 ml of liquid. It could be juice, water or milk. As a rule, 1.2-2.2 g of protein is taken per 1 kg of body weight.
Should be taken 1-1.5 hours before sports and an hour after them. It is allowed to consume protein if there is a long break between meals.
To prepare, pour liquid into a special container, then add protein and shake. Should be consumed within 3 hours.
White list of brands
TOP companies with the right attitude towards customers
Through the efforts of various quality control organizations (Rospotrebnadzor, Roskachestvo, Roskontrol, etc.), manufacturers of obvious counterfeits are brought to light. Only a few companies have not tarnished themselves with low-quality products.
Optimum Nutrition
(USA) produces the world-famous 100% Whey Gold Standard protein, recognized by many specialized organizations as a reference protein and has undergone hundreds of quality checks over its half-century history. The success of the brand is largely due to its affiliation with the global dairy giant, Glanbia Corporation, and, accordingly, the ability to use high-quality whey raw materials.
Weider
(USA-Germany) was founded by the great Champion Trainer Joe Weider, who trained Arnold Schwarzenegger and founded the Mr. Olympia tournament. The company is famous for its strict selection of raw materials, fundamentally does not cooperate with suppliers from China, Malaysia and Taiwan and operates in two of the most demanding and developed sports nutrition markets - European and American. I have never been caught that the actual composition did not correspond to the declared one.
VPLab
(Great Britain) is a young but very popular brand in Russia, which has earned consumer appreciation for its loyal pricing policy, pleasant protein taste and good composition. Protein powders are based on inexpensive whey protein concentrate and isolate. The raw materials are European, purchased directly from dairy plants and carefully controlled at all stages.
Also included in the list of the best are companies such as SAN, SynTrax and Maxler. The main thing is to buy products at points of sale that are guaranteed not to sell counterfeits.
What protein is best for a girl to drink for weight loss?
The best options for sports protein for weight loss are whey and casein. The regimen is calculated by the trainer based on personal preferences. Both products are animal based and highly digestible. They effectively burn fat and provide the body with the required amount of protein.
Whey protein is known for its high quality and affordable price. Includes the entire list of amino acids important for muscle growth. The effect appears an hour after use.
Casein has a complex structure and is consumed slowly within 5-7 hours. Great for professional athletes to continue muscle growth at night. Also effective for burning calories.
When choosing a cocktail for weight loss, you should consider:
- Natural and safe composition.
- Type of protein breakdown.
- Cooking method.
Positive effect
All fat burning supplements are divided into thermogenic and lipotropic:
- Thermogenic dietary supplements include: caffeine, green tea extract, ephedrine and the like. They improve the body's metabolic processes, strengthen the immune system, and reduce appetite. Green tea is one of the strongest antioxidants that fights free radicals. Thermogenics have been proven to significantly enhance metabolism, thereby improving fat metabolism. In addition, strong immunity increases stamina.
- The main function of lipotropic supplements is the transfer and breakdown of fats. Their composition, enriched with herbal extracts, helps remove excess fluid. This type of fat burner does not work as quickly as thermogenics, but it minimizes the likelihood of re-gaining fat tissue.
Athletes are interested in which fat burner is the most effective. It is believed that the best effect is provided by dietary supplements that contain both types of fat burners.
A rating of popular and recommended products was compiled, which includes the following items:
- Lipo 6 Black (Nutrex) is a complex drug.
- Hydroxycut Hardcore Elite (MuscleTech) is a thermogenic.
- Animal Cuts (Universal Nutrition) is a comprehensive product.
- Black Mamba Hyperrush (Innovative Labs) is a complex drug.
- Red Wasp (Cloma Pharma) is a fat burner containing herbal ingredients.
Top 3. Pure Protein Multi Protein
Rating (2021): 4.69
The Russian company has developed a protein recipe with the most balanced protein matrix. Multi Protein contains WPC, egg white and soy protein isolate. Raw materials are from European manufacturers Arla (Denmark-Sweden) and Roquette (France), safety is confirmed by a certificate of state registration. The palette of flavors includes both basic (chocolate, vanilla) and original (creamy caramel, strawberries with cream, etc.). The composition contains fructose as a sweetener, which does not affect blood glucose levels, and therefore the product is an excellent substitute for desserts.
Characteristics:
1044 RUR/33 servings / Russia / Amount of protein: 21 g
Package
What the container will tell a potential buyer
You can learn a lot about the quality of the protein by how the manufacturer went to the trouble of packaging their product. Here are some recommendations on what to look for.
Doypack plastic bag
durable, protects well from moisture and sun, stands upright when filled, and takes up little space during transportation. Disadvantage: the zip fastener can become clogged with powder, making it difficult to close.
Jar
Usually it holds a lot of powder, you need to find a place for it on the shelf, but it can be used many times, it closes tighter, and retains the contents better.
Paper box
it looks presentable, is environmentally friendly and allows you to notice how correctly it was stored.
