12 best protein slimming

One of the most famous types of sports nutrition is protein. About him know, or at least heard, even those who are not fans of physical activity and do not attend gyms. This rating is made up of the best proteins that can help in such a difficult task as losing weight.

What is protein?

In the broad sense of the word, protein (and protein is protein) is a nutrient, that is, a substance necessary to ensure the normal functioning of the body. A person gets proteins from food. Such food is meat and meat by-products, fish and seafood, eggs, all dairy products (including protein shakes). This is what concerns animal proteins. Vegetable protein is found in nuts, seeds, legumes.

A large protein molecule consists of amino acids, simple structural elements. It is amino acids that are the “building blocks” of which the body builds new muscles, as well as enzymes, hormones and other substances necessary for life.

Protein, as a type of sports nutrition, is a biologically active protein-based supplement.

Why do you need protein

Every day you need to consume at least 1 g of protein per kilogram of weight. Otherwise, the muscles will lose their tone, the hormonal balance may be disturbed and the quality of life will generally decrease.

In the rhythm of the modern world, it is sometimes very difficult to keep a balanced diet and “fulfill” our protein standard. The reasons may be different: there was no time / strength / desire to cook, or corny there was no time to eat a dinner prepared in advance according to all canons.

For such cases, there are protein shakes. They make it possible to quickly fill the lack of protein. Besides, drinking a protein shake is tastier than eating a “naked” chicken breast without a side dish. And this cocktail is absorbed faster than meat. In addition, the protein will be an excellent help in the issue of diet diversity, which is important.

Slimming Protein

In general, proteins are not divided into "slimming" and "mass-absorbing." To achieve the stated goals, both the total caloric content of the daily menu and the ratio of nutrients in the diet (proteins, fats and carbohydrates) are important.

For weight loss, the only important rule is to maintain a calorie deficit. This means that you need to spend energy more than getting it from food. Then the body will take the missing part of the energy out of its reserves.

To reduce the caloric intake is first necessary due to carbohydrates, not fats. It is impossible to completely exclude the latter. The required amount - 1 g of fat per kilogram of weight. As for proteins, their amount during weight loss should be increased to 2 grams per kilogram of weight.

The problem is that it is not always possible to perfectly comply with the ratio of the CBDI (caloric and nutrients). It may happen that the norm on carbohydrates and fats has already been fulfilled, but proteins, on the contrary, are not enough. At the same time, there are almost no “allowed” calories in stock. Here in such cases, for weight loss and protein may be useful.

The best proteins for weight loss

Types and forms and protein

Kinds

In sports nutrition proteins are:

• serum,
• casein,
• egg,
• soy.

These are the main types. There is also beef, pea, wheat. But they in the form of a separate supplement are rare. The most famous and popular is whey protein.

Casein costs more serum and less in demand, since the time of its reception has its own characteristics. Complex Protein consists of proteins of different origin. In fact, it can be a mixture of only milk proteins (whey and casein), or dairy proteins with plant (soy), and egg can be added. Therefore, a complex protein combines the advantages of all proteins that make up its composition. Soy protein will be relevant for those who have intolerance to dairy products, or for those who follow a vegetarian diet.

Forms

Speaking of sportpitovskih proteins, most often imply whey protein concentrate, the raw material for which is whey. It is a by-product in the production of cheese, cottage cheese, and is formed after the coagulation of milk protein, casein. The latter is also used as a raw material for the production of protein powders.

The technology for producing a concentrated protein powder is quite simple. Whey is filtered and dried, removing excess moisture. So get the same widespread Whey concentrate (WPC). It is considered better if it was obtained using a method such as ultrafiltration at low temperatures. Using this process, you can get a protein concentrate containing a small amount of milk sugar (lactose) and fat.

Concentrate, almost purified from lactose and milk fat, is called Whey isolate (WPI). Famous manufacturers get isolate using the method of microfiltration in cross flow. This product is already more expensive than the classical concentrate due to the higher protein content in the isolate compared to the concentrate.

There is another form of whey protein. It is less popular and more expensive isolate. This form is hydrolyzate (WPH). This is not a super-purified and concentrated protein. This is a whey isolate split into peptides and amino acids. That is, the body does not have to "lay out" such a protein into its components, because it is already ready for absorption.

When and how much to drink protein for weight loss?

When

There is an opinion that protein should be taken strictly before or after workouts. But since this is the same source of protein as meat or eggs, it follows that cocktails should be drunk when there is a need for protein. For example, breakfast was cereal with fruit, only carbohydrates. This is good, it is energy, but it is advisable to add some protein. Therefore, after porridge you can drink a portion of a cocktail.

The same need for proteins occurs after training, as a very resource-intensive type of activity.Therefore, if there is no opportunity to eat after exercise, then it is better to drink a portion of protein so that the body has the opportunity to recover.

In general, when losing weight it is very important to do nothing for an hour or two after eating, because the fat burning processes that are started during the session continue. But after the specified time you can drink the same protein shake or eat something protein.

how many

One serving, calculated by the manufacturer for a volume of liquid that you like. On average, this is 250-300 ml. When losing weight, it is important to keep the calories under control, so it’s better to stir the protein in water.

One cocktail per day may be enough to “close” the need for proteins.

Successful training for you!