Find out what kind of protein a girl should buy and why all women exercising should take protein. Every woman, regardless of her age, wants to look attractive. To do this, you have to make many sacrifices and, first of all, limit yourself to food in order to get rid of excess weight. However, very often all attempts to get rid of fat turn out to be ineffectual and, moreover, harm the body. The fact is that many women choose the wrong weight loss tactics.
When you use a variety of rigid dietary nutrition programs, you are depriving your body of a large number of nutrients it needs to function properly, including protein compounds. Today we will talk about which protein is the most effective for girls.
However, first it is worth saying a few more words about losing weight. To do this, you absolutely do not need to use rigid nutrition programs that cause a deficiency of nutrients in the body. This negatively affects the entire body and can lead to a decrease in the effectiveness of the immune system, as well as a violation of the menstrual cycle.
In addition, protein compounds are necessary for the renewal of the cellular structures of the skin, and the lack of this nutrient leads to a deterioration in the quality of the skin. An equally serious consequence of the deficiency of protein compounds is an increase in fatigue. In modern fast-paced life, this can be very inappropriate.
The body strives to replenish the nutrient deficiency, which leads to the activation of tissue destruction processes, primarily muscular. This is extremely important to remember, as muscle mass affects metabolic processes and, therefore, the body's ability to burn adipose tissue. In other words, the more muscles in your body, the more active the lipolysis process is.
To avoid muscle loss, it is necessary to supply protein compounds to the body in the required quantities. First of all, for this you need food products containing protein compounds, as well as protein for girls. It should be noted that protein is extremely important for effective weight loss. This is due to the fact that the body spends much more energy on processing protein compounds in comparison with fats and carbohydrates.
It is also necessary to remember that protein is able to slow down the absorption of carbohydrates, normalizes the concentration of sugar in the blood. All this suggests that you will not feel hungry for a long time. Protein compounds do not cause rapid growth of adipose subcutaneous tissues, unlike carbohydrates.
What are fast and slow proteins?
Fitness experts and nutritionists recommend using a slow or complex protein for girls while fighting obesity. It is very important that half of the body's daily requirement for protein compounds is met with the help of food. Let's find out what are called slow protein junctions. It is a protein that is processed by the body for a long time. As a result, the body needs to expend a lot of energy and this leads to the activation of lipolysis processes. This protein for girls is casein.
The absorption time of casein is six to eight hours, and during this time you will not feel hungry. If we talk about protein compounds of plant nature, then soy protein should be noted, which has the longest assimilation time. Thus, if your body does not accept dairy products, then it is worth choosing soy protein.
Based on the above, we can say that casein is found in foods such as cheese, sour cream, cottage cheese, yogurt. If you not only want to lose weight, but also decide to start playing sports, then you cannot be limited to casein alone. After completing classes, it is very important to consume fast protein compounds - whey protein for girls.
It remains for us to consider complex protein supplements that contain various types of proteins. In other words, both fast and slow protein compounds are simultaneously present in their composition. These supplements should be used before or after class, but casein should be taken before going to bed and in the pauses between the main meals. This will effectively suppress hunger, as well as eliminate nocturnal catabolic reactions.
How to take protein for girls while losing weight?
Exercising in combination with protein for girls will allow you to quickly improve your figure. You can lose weight without physical activity, but in this case, you will need much more time to achieve your goal. This is especially true for those situations when a girl wants to lose a couple of pounds, and ten or even more.
If you are confident that you can exercise, lose weight and not take protein supplements, then you should prepare for sagging skin all over your body. You cannot force the body to burn only fat, and without enough protein, muscle mass will also be lost. Agree, you absolutely do not need such a result of weight loss and the figure in this situation will not get better.
It's important to not just consume protein supplements, but to do it right. On the Internet, you can find information that protein can be harmful to health. Most of these accusations are not substantiated, however, if you use this type of sports food incorrectly, you can gain weight. Let's see why protein is so important for girls while losing weight. The thing is that during training you damage the fibers of the muscle tissue, causing them microtrauma. The body needs to repair tissue, and this requires protein. Calculating your daily protein requirement is very simple and you need to multiply your body weight by 1.8-2 grams.
On training days, protein supplements should be taken in the morning, 60 minutes before starting, and a similar length of time after finishing. If you are exercising at high intensity, then you can drink smoothies between meals. When you take a break from training, your daily protein intake should be 50 percent over your training day. In this case, it is worth taking a supplement instead of dinner or an afternoon snack.
Fast versus slow protein junctions - which are better?
Now we will tell you about one very interesting experiment that was carried out more than ten years ago. Scientists wanted to know the effects of casein and whey protein, while comparing their effects on the body. The subjects followed a low-calorie nutritional program, exercised regularly, and took protein. The experiment lasted three months.
All study participants were divided into three groups:
- Group 1 - 10 people did not take protein supplements.
- Group No. 2 - 14 people consumed casein at a dosage of 1.5 grams per kilo of body weight.
- Group No. 3 - 14 people consumed whey proteins in the amount of 1.5 grams per kilo of body weight.
As a result, all study participants lost about 2.5 kilograms. In the first group, the decrease in fat mass was 2 percent. Representatives of other groups were able to achieve better results here. When using casein, the fat loss was 8 percent, and the subjects were able to gain about 4 kilograms of muscle mass.When using whey protein, study participants lost 4 percent fat and gained two kilograms of muscle mass.
Another study is more recent, and scientists compared the effectiveness of whey and soy proteins for girls. All subjects trained, followed the same nutritional program, and consumed 60 grams of protein. Six months later, scientists began to summarize the results of this experiment. They stated that the use of protein supplements accelerated the process of losing weight, and at the same time whey protein was more effective than soy protein.
Delicious Protein Shake Recipes
Often on specialized forums, people discuss protein supplements and often talk about the taste of a particular product. However, you can make highly effective yet delicious protein shakes. You can use them as a complete breakfast or dinner. For example, a protein shake with fruit will be extremely effective when consumed before the start of a class.
- Protein shake for breakfast. You will need one scoop of protein supplement, a glass of low-fat yogurt, and 30 milliliters of freshly squeezed orange juice to make your shake. To make a sports drink, simply mix all the ingredients.
- Protein shake for a snack. Use one banana, 0.2 liters of low-fat milk, and a teaspoon of cocoa. Combine all of the above ingredients with a blender for a great shake to use as a snack.
There are a lot of such recipes, and you yourself can come up with your own. Now you know which protein for girls will be most effective in losing weight and how to take this supplement correctly. Let us remind you once again that strict nutrition programs are not needed for effective weight loss. It is enough to reduce the calorie content of the diet, as well as start playing sports and taking protein supplements.
For everything girls need to know about protein, see the following video: