Slimming and the gym are inseparable. If you want to have a good figure, then you definitely need to increase physical activity. Today it is becoming fashionable to go to gyms. You can regularly see advertising banners that depict slender girls. Almost everyone has a protein shaker in their hands. Protein is sometimes perceived as a magic tool that in itself promotes weight loss. Of course, this is not true, but such a protein supplement plays a significant role in the lives of athletes.
What is a protein shake
This is pure protein, that is, the most important part of our diet. Not a single cell of your body can do without protein. It is very important for the recovery and growth of muscle tissue. Today, in various literature on proper nutrition and he althylifestyle, you can find recommendations to increase the percentage of protein in the diet. How this affects the process of weight loss, reviews will help to understand. Protein for weight loss is recommended to girls first of all by sports instructors, because without an increase in sports loads, its use is completely useless.
For jocks and not only
People have mixed opinions about sports supplements. Some consider protein shakes to be analogous to steroids. They are afraid that the protein will turn the body into a pile of muscles. Others support this myth by saying that this supplement is only for men. How is it really?
Protein supplements are pure protein. Exactly the one we get from meat, eggs or cheese. Only it does not contain fat and carbohydrates. That is why the simplicity of counting calories and optimizing the diet when using it is emphasized by reviews. For girls, protein for weight loss can be of great benefit.
You need to understand well that figure modeling occurs when muscles are trained. In this case, the fat layer is consumed by muscle tissue, which becomes a little more prominent, which gives the figure an appetizing outline. In order to build up protruding muscles, very serious, if not extreme, loads are needed. If you don't disappear into the gym for 5 hours a day and pull barbells, then there is nothing to worry about.
The value of protein for the body
It contains 20 amino acids, half of which are essential. Natural protein is found in eggs and dairy products, meat and fish, legumes, nuts and wheat. He takes part in the growth of muscle tissue and the formation of bones. A number of hormones and enzymes are created from it. Why not just increase the percentage of consumption of these products? First of all, it's inconvenient.
It's very easy to take a cocktail shaker with you for a snack. It saturates well because it replaces a serving of meat or fish in terms of nutritional value. This point is most often emphasized in the reviews. Protein for weight loss in girls frees up a lot of free time. No need to cook special meals that will allow you to eat right, just replace one meal with a cocktail and add another as a snack.
But anyone who has ever entered a sporting goods store is faced with an abundance of supplements and cocktails. The choice is so great that it involuntarily confuses. So let's talk about which one to choose. Reviews of girls about protein for weight loss will characterize it most fully. There are four main types of proteins.
Peculiarities of protein intake by women
A little digression first. In fact, doctors do not distinguish between the needs of the female and male body for protein. If a person goes in for sports, then he should consume at least 2 g of protein for every kilogram of weight. That is, no matter what they tell you in the sports shops, there are no women's and men's cocktails.
But drinking cocktails is not recommended for everyone. The intake of sports nutrition is justified only in the following cases:cases:
- Professional sports, you can not provide the body with protein only from the usual diet.
- Drying is required. This term does not equal weight loss. It is understood as getting rid of the subcutaneous fat layer in order to emphasize the relief of the muscles.
Now let's move on to looking at different proteins for weight loss. Reviews for girls can be very useful and help you navigate the market.
Whey protein
Unlike professional athletes, most of the average people focus primarily on the price. This is justified, since often those brands that are widely used in big-time sports are completely unaffordable in terms of cost. From this point of view, whey protein for weight loss can be put in the first place. Reviews of girls note a rather pleasant taste and ease of use.
Instructors confirm that it is best suited for rapid weight loss, since it is one of the most digestible proteins of animal origin, it is a source of a large number of macro- and microelements, vitamins. It can be compared in composition to mother's milk.
Product Features
Whey protein does not cause active muscle growth even with serious loads. This is very encouraging for girls who don't want to look like a bodybuilder. But this product also has a drawback. Protein should not be consumed by those withhistory of allergic reactions to milk. In other cases, it is ideal for those who want to lose weight. This group has several subspecies:
- Whey based protein. Contains up to 60% pure protein.
- Whey protein isolate. The price of this product is higher, as is the benefit from it. With higher purification, the percentage of protein reaches 90.
- Whey protein hydrolyzate. It is used only by professionals, because it is expensive and has an unpleasant, bitter taste. But the concentration of protein compounds is almost 100%.
How to use
Often having seen enough advertisements, girls begin to look for information on how it is recommended to use it. Here there is some snag. Will you lose weight if you eat an extra piece of boiled chicken for an afternoon snack? Very doubtful. What if instead of dinner? Then the outcome becomes more likely. But if this source of protein enters the body before training, then it will be used to grow and strengthen muscle mass. The higher this figure, the faster the metabolism and more calories burned during exercise.
The analogy is clear. For convenience, we will not use chicken, which is also a source of fat, but protein for weight loss. How to drink? The girls' reviews reveal the sequence of this process in some detail. Let's formulate a number of rules that you can follow:
- To lose weight, you need to replace one of your meals with a protein shake. There is no fundamental difference, breakfast, lunchor dinner. This does not change the need to eat fish and meat.
- Protein intake should be at least 2 grams per kilogram of body weight. Usually with food we get a maximum of half, the rest must be obtained.
- We exclude sweets from the diet.
- The best time to drink a protein drink is 2 hours before your workout. So the protein has time to fully digest.
- The following scheme has wide approval. In the morning a cocktail, then a snack and a full meal. The second cocktail 2 hours before training and the third 30 minutes after it. Don't forget a light dinner. This scheme stimulates fat burning.
- In a shaker to make a drink, mix one scoop of powder and a glass of water. If you want to improve the taste of the drink, then you can take milk 0%.
Casein protein for weight loss
Reviews of girls often emphasize its peculiarity for the reason that this protein is digested slowly. Its basis is curd protein, which is digested for a long time. It is very convenient to drink at night. Then all night the muscles will be able to recover, they have enough protein for this. And when you wake up, you won't feel hungry.
The low price can also be attributed to the pluses. But at the same time, it contains no more than 60% pure protein. The rest of the place is occupied, of course, by useful elements. Judging by the reviews, many girls take whey protein in the morning and casein protein at night. It turns out a good tandem.
Soy protein
It is inexpensive and very popular. But it is distinguished by a serious drawback, it is hard to digest and causes severe bloating. If you are prone to flatulence, then it is not recommended to opt for this group. Such effects will clearly interfere with sports activities.
What is the main benefit of soy protein for weight loss? Reviews of girls call a low price. But this is easily explained by insufficient nutrition. Of course, you can’t rely on reviews alone; it’s best to consult with a competent fitness instructor. Another drawback, a small amount of essential amino acids.
We have analyzed the main types of proteins that today can be freely bought at any sports shop. We also talked about how girls should take protein for weight loss. Reviews suggest that extra pounds will go away only if you reduce the daily intake of carbohydrates. No more than 120 g of complex carbohydrates, that is, cereals, is allowed. And sugar, sweets and desserts will have to be out of sight for now.
Instead of a conclusion
Protein by itself is not a means to lose weight. The keywords are "sport" and "diet". If sweets, starchy foods and desserts remain on the menu, then an increased intake of proteins will only lead to a set of fat mass. Hence the conclusion, it is not so important for girls to find a good protein for weight loss. Reviews note that it is much more important to develop an optimal diet for yourself. The diet should providethe body with all the necessary substances, but at the same time leave a small deficit, which will be borrowed from fat reserves.
