Protein is one of the convenient sources of protein. It is thanks to him that our body begins to actively burn fat reserves and build muscle mass. Proper nutrition, regular exercise and moderate protein intake will help girls lose weight and get mouth-watering forms. By the way, do not be alarmed if after getting on the scales after such a regime, you will see several hundred unwanted grams or even kilograms. This only means that you have gained muscle mass, which, as you know, has an extremely positive effect on appearance (in moderation, of course).
What is protein
Protein is divided into several types and is used, respectively, for different purposes:
Whey. The most common and readily available type of protein derived from whey. It can be drunk for drying (burning subcutaneous fat) and for weight loss. The large amount of amino acids in this type of protein helps to speed up the process of building muscle mass. Consume this protein before and after training to provide the muscles with the nutrition they need to grow. This whey contains 60% pure protein.
Casein. A slightly more expensive type of protein made from the protein found in cottage cheese. Used during drying. Refers to slow proteins, which is why it is advised to drink it at night. Also contains about 60% pure protein. Experts say that casein is easier to use, and therefore, it is better for newcomers to the world of sports and a healthy lifestyle to choose it, leaving whey to advanced bodybuilders. In addition, it is more effective at suppressing appetite, so it is recommended for those who are monitoring weight.
Soy. Cheap and not very nutritious form of protein. It is low in calories, but contains the minimum amount of essential amino acids. It is recommended for vegetarians and lactose intolerant people. Soy protein contains 50% pure protein.
Why is protein useful?
In addition to its main function, protein also has other positive effects on the body:
- Strengthening the immune system.
- Delivery of nutrients to tissues.
- Normalization of the digestive system.
How to properly consume protein
For women who are losing weight and just looking to keep fit, each serving of a protein shake replaces a full meal, so do not try to eat it with a sandwich or anything else. If your goal is to build muscle mass, then protein shakes can be drunk between meals, thereby increasing the intake of substances that are useful and necessary for building a strong body.
It is best to divide the protein intake into three times, while the daily allowance should not exceed 30 g (as a rule, this is one measuring spoon). The first appointment is in the morning. The second is two hours before training. The third - one hour after training.
It is important to remember that with active sports, a person needs to consume 2 grams of protein per 1 kg of body weight per day. And it's not just about protein powder, of course! Ideally, protein should make up no more than 50% of the protein consumed per day, leave the remaining half for proteins from your usual food.
Who is not recommended to consume protein
Most studies have found protein to be a harmless supplement, but there are a few exceptions. You shouldn't drink protein shakes if you suffer from:
- kidney disease;
- allergies to substances contained in the composition;
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