Which proteins to choose for girls when losing weight

Consequences of protein deficiency for girls

Lack of protein when losing weight will lead to:

decreased immunity;

nausea;

increased cravings for sweets;

loss of strength;

unstable mood;

headaches;

menstrual irregularities;

slowing down metabolism;

swelling;

deterioration of the condition of the dermis, hair and nails (skin becomes saggy and dry, hair becomes dull, and nail plates become brittle);

premature aging;

slow healing of wounds.

It is important to know

Dear girls, you must understand that protein is pure protein, and carbohydrates are also necessary for weight gain! Therefore, be sure to include foods such as buckwheat, rice, pasta, oatmeal, etc. in your diet. Gainer to your diet ; this is a protein-carbohydrate mixture, thanks to which you will supplement your daily calorie intake.

Thank you for reading the article and we hope it was useful for you! Sincerely )

Perhaps you will

Which protein is best for weight loss?

Most often, protein isolate is added to women's dietary supplements for weight loss. It dissolves well in liquid, has an excellent taste and begins to act within 15 to 20 minutes after taking the drug. The concentrate is not recommended for use during a weight loss diet, as it contains a decent percentage of fat.

But, if you adhere to the principles of vegetarianism, protein for weight loss of animal origin will not suit you. But soy protein will come in handy. Another thing that speaks in its favor is the ability to increase the production of estrogen - female hormones.

Other types of proteins for women are ineffective in dissolving fat deposits, but we still mentioned them. Why? In case, after reaching the desired number on the scales, you decide to continue to maintain your physical shape. Casein and complex protein strengthen muscle tissue, which means they are indispensable for professional athletes.

Protein and women

Taking protein in supplement form has been a trend, especially among male bodybuilders . This was the fact that many women avoided proteins because of the fear of accumulating unwanted muscle mass . In fact, a woman's body does not produce enough testosterone like a man. It is this hormone that ensures the growth of muscles and hair in men. However, protein powder is essentially a protein-rich food that serves as a dietary supplement. Women cannot gain as much muscle mass as men by consuming protein, so don't worry about taking protein drinks. [12]

At the same time, it is important to understand that there is no such thing as protein for women . The protein is the same in both male and female bodies. Therefore, if you find a protein product that is exclusively suitable for women, it is based on whey, casein or plant proteins, as well as protein for men. However, special protein products for women may have an individual composition that is beneficial for the female body. Therefore, you should pay attention to the ingredients on the packaging label . Some of them can be tailored for women who want to lose weight and therefore contain green tea extract, L-carnitine or other fat burners . Advantageously, protein powders for women are also enriched with minerals and vitamins such as vitamin B6 and vitamin E, which are important for the female body. [2]

Contraindications to consuming whey protein for weight loss

If the recommended dose of dietary supplement is significantly exceeded, protein for girls can cause:

disruption of the gastrointestinal tract (dyspepsia, constipation);

calcium excretion;

pain in the liver or kidneys.

NOTE! The negative impact of protein for weight loss on the digestive system, liver or kidneys is not explained by the fact that “it is chemistry” (sports supplements contain natural ingredients - they are extracted from regular milk, simply purified from sugars and lipids and transferred into powder form to minimize side effects effects and acceleration of absorption), but because excessive consumption of any product (not just protein) creates a strong load on the above organs.

Based on this, it is better to refrain from protein mixtures if you have severe liver or kidney diseases. In addition, you should not consume protein shakes during pregnancy or lactation.

The best protein option for weight gain

To choose the right protein for sports nutrition, you need to focus on several factors:
Price. Quality food doesn't come cheap. This does not mean that you can only consume products from the world's top brands, but even the cheapest protein will not help much in losing weight and gaining muscle mass.
Compound. When choosing, be sure to read the composition of the product. The more pure protein it contains, the better. Preference should be given to products without sugar or with the safest sweeteners.
It is better to take a small amount for the first time to evaluate the effectiveness.

Tips for taking protein for weight loss

To make the process of drinking protein drinks as healthy, comfortable and tasty as possible, follow these rules:

According to research, the higher the intensity of a gym session, the more nutrients the body needs to recover from it. Don't limit yourself to protein foods. Limit carbohydrates and fat.
Take protein on rest days as well.
Protein won't work wonders when losing weight if you indulge in sweets. Give up sugar.
Don't replace every meal with a protein shake! Sports nutrition is just an addition to the main healthy menu.
Drink at least 2 liters of water per day. The liquid will improve the absorption of nutrients and prevent the development of problems with the gastrointestinal tract.
Eat plenty of fiber (bran, almonds, legumes, cocoa, fresh vegetables, fruits and berries).
If to the question: “Which protein is best for weight loss?”, you answer: “It doesn’t matter, I won’t eat it anyway - I can’t digest the milky taste,” add the powder to the finished porridge or fruit smoothie. You can also make protein bars or cookies from the protein mixture.
Use a shaker when making protein shakes. Only this will allow you to completely get rid of lumps. Stirring the mixture in a glass with a spoon or using a blender will not achieve the ideal consistency of the product.

Why do we need proteins?

There are many reasons to add more protein to your meal plan . 9 amino acids out of the 20 amino acids that make up protein are essential . This means that the body cannot produce them on its own . The only way to get them is from food. They are important for the proper functioning of the body, protecting muscle mass from catabolism, proper hormone function and maintaining a healthy immune system. [2] Protein is a key component of every cell in our body. It is used to create and regenerate tissues such as skeletal muscle, bone, hair, nails, cartilage, skin and blood. It is also used to produce enzymes and hormones that help regulate metabolism, growth, and many other factors.

Along with fats and carbohydrates, proteins are classified as macronutrients , meaning that the body needs them in relatively large quantities . Unlike fats and carbohydrates, the body does not store protein and does not create reserves for later use. Therefore, it is necessary to regularly replenish your protein supply . [1]

Is a sports supplement effective for weight loss?

Can women use protein for weight loss? Some studies confirm that this element speeds up the process of burning fat while following a low-calorie diet. It reduces appetite and can be used as a low-calorie snack. But you should not consider it as a panacea in the fight against excess weight, because how many kilograms a woman will lose on a diet depends only on how much food she consumes during the day and what foods are present in the diet.

We recommend girls a protein with great flavors and no simple carbohydrates: MAXLER IsoMax Whey Protein Isolate and QNT Metapure Zero Carb Whey Protein Isolate.

The need for proper nutrition

The consistency of the protein resembles a white powder. Some manufacturers saturate it with color, flavor and aroma fillers. Of course, it is comfortable for the body, but you don’t need to eat exclusively protein.

Natural food is always different from supplements. It is rich in substances not found in food supplements, particularly protein. The human body needs an influx of ordinary food, which is a supplier of all the necessary substances in addition to protein.

Some people follow a low-fat diet. This way you can quickly lose weight or maintain weight, but such food cannot be called tasty. There are also dishes containing large amounts of protein (for example, fish or meat), but they contain so many calories that they are not suitable for those losing weight. Therefore, those who play sports tend to replace it with regular protein.

Taking protein does not always lead to weight loss. Some physical activity is also required

Only those with accelerated metabolic processes can lose weight solely through protein intake. Everyone else needs physical activity. Muscles spend more energy than others. That is, the more there are, the more intensely fat is burned.

When is the best time to use this drug?

Obviously, not everyone can lose weight by eating protein and doing nothing else. Only those who have a fast metabolism will be able to lose weight due to the effects described above. The rest will have to sweat a little, performing the necessary set of exercises.

The main source of energy expenditure is primarily muscle fibers, which are the main contractile units. With the help of their contractions, energy – calories – will be consumed. And the more muscle there is, the more actively fat will be burned. It's better to remember all this.

But following all of the above, you need to know that this drug must be taken in between meals. And these additives will simply serve as its supplement, and in no case as its replacement. But if you want to cut calories very much and do not feel full after eating, then by taking an additional portion of the supplement you can solve this problem. And you won’t get many calories from a protein shake.

It is also useful to know that if you purchase casein protein, its absorption will take quite a long time.

It is also recommended to take protein in the evening. Of course, little energy is burned in sleep, but hunger will still interfere with your full sleep.

Types and functions

Protein (protein) is a natural, biologically active substance consisting of a set of amino acids connected to each other.

It is found in common foods of animal and plant origin:

meat
fish
bird
eggs
milk and dairy products

Among plant foods, soybeans, lentils, beans and peas are rich in it.

In the world of sports nutritional supplements, protein is one of the staples of the fitness industry.

Further we will talk about it as a dietary supplement, which is usually produced in powder form. Although there are liquid forms that do not require preparation and are ready to use, they are less common.

The following types of protein are distinguished:

Whey

This is a “fast” protein, with an almost instantaneous rate of absorption. Made from whey. There are different degrees of purification - concentrate, isolate, hydrolyzate.

It has the highest absorption coefficient. However, its high cost and specific taste make it less popular than other types.

Meat (beef)

Just like egg, it has a high degree of absorption and the same high price.

Casein

A type of milk protein containing “slow”, long-digesting proteins.

Vegetable

Made from raw materials of plant origin - soy, wheat, peas, hemp, etc. It is most often chosen by vegetarians who do not consume animal protein.

Complex

Contains 4-6 types of protein sources listed above.

Protein has many functions From the point of view of sports, we highlight the following:

Accelerating the recovery of damaged muscle tissue after strength training
Helps in the synthesis of anabolic hormones in the body (for example, growth hormone - somatotropin)
Additional source of energy during prolonged physical activity
Suppresses hunger and creates a feeling of fullness for a long time
Maintains immunity at a high level (often athletes’ immunity decreases due to regular high-intensity training)
Prevents the breakdown of muscle tissue under unfavorable conditions for the body (low-calorie diet, physical and psycho-emotional stress)

Dangers

Protein has certain contraindications that do not depend on gender. So, it is better to avoid some types of sports nutrition if you are intolerant to protein. This disease is rare, but if it is present, it is advisable to take protein as rarely as possible.

In addition, protein is not always well absorbed by the digestive tract - flatulence, diarrhea, abdominal pain and allergic reactions may occur. If you decide to drink sports nutrition, be sure to check its effect with a small portion, and then move on to the normal dosage.

It is also not advisable for girls with kidney or liver problems to drink protein. This is not due to the presence of harmful components in the diet. It’s just that the protein itself requires processing by the body, which in itself is a big burden.

What protein does the fair sex need?

Girls should also take protein in the recommended amounts. If you drink protein in smaller quantities for a long time and limit yourself, you can get many problems with skin, hair, metabolic processes and, accordingly, excess weight. A woman’s diet should include meat (chicken, liver, rabbit, etc.), eggs, fish, and dairy products (preferably low-fat). You can and should add various cereals (including buckwheat, millet porridge, oatmeal, pearl barley).

All this is good, but there is one “but”. To get the full amount of protein, you need to eat at least 5-6 times a day. But for girls with their active lifestyle, it is almost impossible to realize their plans. You can, of course, carry “brakes” with you, but no one will do this (for obvious reasons). In such a situation, it is simply necessary to take sports nutrition. At the same time, you don’t need to pay attention to the label - everyone can drink protein.

What should you know about protein?

What is protein even for? The answer is simple - for life. There are four organic molecules, without which human existence and the functioning of all his organs would be impossible - these are nucleic acids, carbohydrates, lipids and, of course, protein. The name “protein” has long been associated exclusively with sports nutrition. In fact, these are synonymous words. The most interesting thing is that when it is mentioned, most immediately associate it with supplements in jars with photographs of pumped-up men on them. Therefore, the question of whether the fair sex needs protein has become very relevant.

Summary

Losing weight, and even more so creating a beautiful and sculpted figure, is extremely hard work that requires regular, painstaking work. Constant training, control of every calorie entering the body and much more require iron endurance and willpower. And yet, with the help of sports nutrition, you can significantly make your task easier and endure this period much better, both physically and mentally. You no longer have to break down at the sight of chocolate candy, or dream about an ordinary piece of bread. With the use of protein, all this has become completely accessible.

It is also preferable to use additional additives that will allow you to extract the maximum and not waste your efforts in vain. As a result, the diet and the entire period of weight loss will not last for months without leading to the desired result.

How does a sports supplement affect the body?

Should women take protein? This substance has a positive effect on the body, so it is definitely worth taking. Advantages of taking:

Strengthening the immune system.
Fast recovery after training.
Rapid growth and renewal of muscle tissue.
Suppression of the process of destruction of muscle tissue.
Decreased appetite.
Providing the body with protein that is easily digestible.

The benefits of protein for girls are difficult to overestimate. But they cannot replace natural products, so it should not be considered as an alternative to nutritious nutrition. Exceeding the daily intake will lead to health problems: