Protein is the scientific name for protein, an organic substance consisting of amino acids. Proteins are the basis of the life of any organism. They ensure cell growth and division and are involved in all metabolic processes.
The importance of protein for the human body
In the human body, proteins perform the following functions:
- muscle building;
- synthesis of enzymes and hormones;
- bone formation;
- maintaining immunity;
- ensuring the functioning of the nervous system.
Protein for weight loss
When entering the digestive system, under the action of enzymes, protein is broken down into amino acids. From these, the body synthesizes its own, new proteins. The components of protein - amino acids - are replaceable, that is, synthesized in the body, and irreplaceable, which are not synthesized in the body. The latter must be supplied with food. There are only eight of them, but three essential amino acids are needed for muscle growth and fat burning: leucine, isoleucine and valine. They are combined into the BCAA complex due to the similarity of their spatial structure.
It is vital for a person to consume enough protein in food. Meat, fish, eggs, dairy products, nuts, legumes and cereals are rich in proteins.
For athletes or people experiencing increased physical activity, more protein is required to maintain normal body condition. If it is insufficiently supplied with food, lethargy, fatigue, apathy are observed, the immune system suffers, and the condition of the skin, muscles, hair and nails worsens. To compensate for protein deficiency, it is recommended to take dietary protein supplements. They do not contain any dangerous “chemistry” or steroid hormones. This is a sports nutrition consisting of protein that has gone through various stages of purification.
Why do you need to take proteins?
Athletes take proteins to build muscle. Protein supplied from food is the material for building muscle fibers and allows existing muscles to “ not burn ” during intense training.
The fact is that during physical activity and lack of nutrition, the body first gets rid of cells that consume more energy, so muscle cells are destroyed faster under the influence of catabolism than fat cells.
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.
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]
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.
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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.
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.
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.
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.
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 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.
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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.
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.
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.
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
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.
