Protein
Protein, as a purified product, can not only satisfy the body’s need for protein, but also increase its total value, making its amino acid profile more complete. But protein is an additive to a properly balanced diet, so the athlete should get at least 50% of the protein from regular food. Men need to eat 2-3 grams of protein per kilogram of their own body weight per day, and 1-2 grams for girls; this figure also depends on the goals of the training cycle. During weight gain, this indicator should be maximum, while cutting, minimum, and if an athlete wants to lose weight and not become more sculpted, then per day you need to consume no more than 1-1.5 grams of protein per kilogram of your own body weight.
It should be noted that protein does not have to be consumed in the form of sports nutrition. You can easily get by with regular products, which will have virtually no effect on the results of the training. The need for sports nutrition arises only when you do not have time to maintain a diet, for example, you work, go to school, so it is difficult for you to eat every 3 hours, this is where nutritional supplements come to the rescue. Yes, there are situations where supplements can serve not just as meal replacements, but have a real effect. Such situations include the time after training, morning, night and the training stage itself. Not all cases require protein, but certain supplements may be useful, such as amino acids during training. The only essential nutritional supplement that cannot be compensated for by normal nutrition is creatine, so we recommend buying and using it, this supplement works!
Conclusion: Protein is a food nutrient that the body uses as a raw material during the synthesis of organic tissues. It doesn’t matter whether you get protein from sports nutrition or from regular food, it is important that the protein is complete in its amino acid profile. If you manage to eat according to a schedule and get 2-3 grams of protein for every kilogram of your own weight, then you do not need protein as a sports supplement. At the same time, if you take fast protein in the morning and after training, and slow protein before bed, this will have an insignificant effect on muscle mass gain, but this effect will not be critical. That is, sports nutrition in the form of protein works and gives results, but only in conjunction with proper diet and training, and the result from using sports nutrition is secondary, that is, less significant.
Types of protein
Egg protein - This is one of the best products on the sports nutrition market, which, unfortunately, is not popular due to its high price, so not all manufacturers produce it. The undoubted advantage of the product is the quality, since the amino acid profile of this protein is the best. Eggs, in general, are a very valuable source of protein, but, as you may know, you cannot eat whole eggs in large quantities. The bottom line is that there is a lot of fat in the yolk, relatively a lot, and although most of this fat is healthy, it is nevertheless a burden on the liver. It is optimal to eat 10 eggs a day, 2 of which are whole. Eggs will cost less than protein per gram of protein, while their quality will be almost the same, but the protein is convenient to eat and digested faster.
Whey Protein is a product of processing sweet whey formed during the production of rennet cheeses. This type of food supplement is superior to all other protein products because it contains a large amount of BCAA, reduces cholesterol levels in the blood, in addition, whey contains about 15% of amino acids di-, tri- and polypeptides involved in the synthesis of enzymes and hormones. There are three types of whey protein: isolate, hydrolysate and concentrate. All three are quality products, although of course the isolate and hydrolyzate are higher quality than the concentrate. However, isolate and hydrolyzate are really effective only after training and in the morning, when you need to quickly compensate for protein deficiency. If you need protein to fill nutritional gaps, then the concentrate has a better price-quality ratio.
Isolate - This is one of the most popular and expensive types of whey protein, containing more than 90% protein in its composition. This is important not only because the athlete will receive a lot of protein from one serving, but also because fats and carbohydrates will not enter the body along with the protein. Such a pure product may be necessary immediately after training, or during “drying”, since in both the first and second cases it is advisable for the athlete to avoid unnecessary food nutrients.
Hydrolyzate - this is the purest and most expensive version of whey proteins, which also contains more than 90% protein in its composition, but differs from isolate in that the protein is already partially destroyed. In other words, the hydrolyzate is absorbed very quickly, so it is recommended to take it immediately after training or in the morning to quickly stop the catabolism of muscle structures. This product is definitely recommended to be taken while gaining weight, but when cutting, it is not suitable for everyone, because due to the fact that it is quickly absorbed, the body produces a lot of insulin, which can prevent fat burning.
Concentrate - this is a less pure product than isolate and hydrolyzate, it contains only 60-90% protein in its composition, but it is much cheaper. Whey protein concentrate is not recommended for use after a workout, or rather, it can, of course, be used, but it will not make any more sense than just coming home and eating. In other words, the concentrate should only be used to compensate for the lack of protein in the event that the athlete simply cannot maintain the nutrition schedule. If your studies and work allow you to eat normally, then there is no point in buying concentrate.
Casein protein - this is a so-called slow protein that takes a long time to digest, so it is recommended to take it at night, or if you are forced to take a long break from eating. For example, you know that you won’t be able to eat in the next 4 hours, that’s where casein protein comes to the rescue. During weight gain, casein is recommended to be taken only before bed, and during “cutting” it can be taken during the day in order to suppress appetite and increase thermogenesis. It is worth noting that athletes with poor lactose tolerance may also have difficulty tolerating casein, so be careful.
Soy protein - this is the lowest quality protein that is best not to use, although it is often advertised and they try to stuff it into a jar of sports nutrition, since it is very cheap, and therefore profitable to sell. Firstly, soy protein contains little BCAA, secondly, little methionine and glutathione, thirdly, it is poorly and slowly absorbed, while stimulating insulin secretion. Soy protein contains phytoestrogens, the action of which is identical to the action of estrogens, which further interferes with the synthesis of muscle structures. In general, low biological value and an inferior amino acid profile indicate that you need to carefully read the composition of the protein you purchase and ensure that it does not contain soy sources.
Hemp protein is a slightly higher quality protein than soy. Hemp protein is produced from hemp grains, so it contains not only protein, but also unsaturated fatty acids, as well as hemp oil. This protein contains mesoinositol and phytin, which regulate carbohydrate metabolism and blood cholesterol levels. Hemp proteins are well absorbed; in addition, hemp contains pectins, which have a positive effect on the condition of the gastric and intestinal mucosa. In other words, if you are a vegetarian, then it is better to take hemp protein rather than soy protein, especially since hemp is a cheap raw material, so the risk of counterfeiting is very low.
Conclusion: to suppress the catabolism of muscle structures in the morning and after training, it is best to use whey protein isolate or hydrolyzate; It makes sense to use whey protein concentrate only if the athlete does not get enough protein from his diet; casein protein should be taken before bed, as well as if the athlete is forced to take a long break from eating; If you are a vegetarian, then it is better not to use soy protein, but replace it with hemp protein.
Rules of use protein
Fast protein – it is recommended to stir it in water or juice so that it is quickly absorbed. It is recommended to use fast proteins while gaining muscle mass; it is most effective to take them in the morning and immediately after training to neutralize the catabolism of muscle structures. During “drying”, you can also use hydrolyzate after training; if you have a fast metabolism, then you can use isolate, but you should avoid concentrate. A single serving of protein should not exceed 30-40g, since more protein may not be absorbed and may also become an excessive burden on the kidneys. You can take 1-4 servings of protein per day, but the athlete should get at least 50% of the protein from regular food, and not from sports nutrition.
Slow protein – It is best to stir it in milk, as this will slow down the rate of its absorption, allowing nutrients to enter the body longer and more evenly, and the milk will also improve the quality of the amino acid profile of the protein. During “drying”, in addition, the slow rate of protein absorption will reduce the level of insulin secretion, which will contribute to fat burning. It is recommended to use slow protein at night; you can also drink it 2 hours before training, which will protect your muscles from catabolism. A serving is 30-40 grams; you are allowed to take from 1 to 4 servings of casein protein per day; it is not recommended to use soy protein. You should get at least 50% of your protein from regular food.
Protein is one of the most common types of sports nutrition. Many have heard about it, but do not fully understand what it is and what properties the product has.
A sports supplement, often called a “chemical” by people who are completely ignorant of the topic, has nothing to do with anabolic steroids. This is a food supplement that supplements the amount of protein in the diet. Protein is a protein, it comes in several types, one or another is suitable for each athlete, for this you need to select a product depending on your goals. It is important to consider the properties of protein and the rules for its intake.
Many people are scared by the name “protein,” although it is just a simple protein, an organic substance consisting of amino acids that take part in the formation of new cells and participate in the metabolic process. It is also a building material for muscles, which is why the product is widely used in bodybuilding. The source of protein is the foods we consume daily - eggs, meat, fish, dairy products, legumes, nuts. Protein powder is a manufactured product that has gone through several stages of purification, after which the final product is obtained - protein.
What is protein for?
Protein powder is necessary to replenish the required amount of protein in the body. The product is taken to increase muscle mass, since protein is a building material for new cells and tissues. A lack of a nutrient will not lead to muscle gain, and will even destroy existing ones, since the body will eat its own muscle protein. Therefore, protein shakes prepared with water, juice or milk have become an integral part of the sports diet.
For muscle gain
On average, a person needs 1.2-1.5 g of protein per 1 kg of weight, and for those who want to increase muscle volume, the daily norm reaches 2-3 g per 1 kg of weight. Considering that 100 g of chicken fillet contains only 24-25 g of protein, a person weighing 70 kg needs to eat 800 g of meat daily to replenish the norm.
Of course, for an active bodybuilder this may be feasible, but to make the diet easier and more varied, they resort to sports supplements. Moreover, some types of protein have a much faster absorption rate than meat. Rapid absorption of protein is necessary for accelerated replenishment of nutrients after training and sleep, in order to prevent catabolism - muscle destruction. After strength training and waking up in the morning, the hormone cortisol, which destroys muscles, is highly concentrated, so the body must replenish nutrients from quickly digestible foods.
For weight loss
Protein is taken not only to gain muscle, but also to reduce fat tissue, giving muscle definition. Contrary to stereotypes, losing weight is not about starving yourself and not eating. The correct reduction is to create a calorie deficit and switch to a different diet, in which protein will predominate. It will protect muscles from destruction under the influence of catabolic processes. It also turns into fat as easily as carbohydrates and requires more energy to absorb it, which will also have a positive effect on weight loss.
The low content of fats and carbohydrates in the cocktail, with a high-protein diet, reduces the calorie content of the diet, replenishing the energy deficit from adipose tissue. For this purpose, the sports supplement is used as an additional meal. Acceptable in this case would be whey isolate. A higher degree of purification, high protein content with a minimum of fat and milk sugar, promotes faster weight loss and a better shape. The more milk sugar (lactose), the looser and fuller the muscles remain. Therefore, for weight loss, especially for girls and athletes who are cutting, cleaner products are recommended.
Protein composition
Protein consists of amino acids, which are divided into essential and essential. Those amino acids that are not produced in the body independently and require obtaining from the outside are called essential. These include:
- leucine;
- isoleucine;
- valine;
- histidine;
- licine;
- methionine;
- threonine;
- tryptophan.
The non-essential amino acids found in protein include: cystine, serine, tyrosine, glutamine, glutamic acid, proline, lanine, argenine, glycine, asparagine and aspartic acid. Additional minerals and vitamins are also added to the protein.
Protein is obtained from whey, meat, eggs, soy, so there is nothing wrong with it - it is pure protein obtained from products familiar to us. For example, whey protein is obtained by curdling milk and obtaining whey, which is pasteurized, filtered, then the resulting whey protein is dried and the finished protein is obtained.
Protein shelf life
Each company's product has an individual shelf life; usually it is 2-3 years when unopened. But the product cannot be stored for a long time when opened; manufacturers recommend using the powder within 2 weeks, but this is more likely a marketing ploy. In fact, the powder will last longer if opened. The diluted powder must be consumed immediately, but no later than 3 hours after preparation.
Why do girls need protein?
Regardless of gender, everyone needs protein. The norm is the same for men and women, the difference will depend on the goals. More often, women want to dry out adipose tissue, achieving light muscle definition, but muscle gain is also not excluded. Therefore, taking protein in both cases will be quite appropriate as an additional source of protein, both during a low-carbohydrate diet for weight loss and for gaining muscle mass. A visible and pleasant “side” effect for women will be an improvement in the condition of the skin, hair and nails thanks to the amino acid composition and vitamins.
The benefits and harms of protein
The low fat and sugar content makes the product not only dietary, but also beneficial for the cardiovascular system. The composition of the protein allows you to reduce cholesterol levels in the blood and also helps maintain normal sugar levels. Undoubtedly, the product helps reduce fat mass, which has a beneficial effect on the heart and blood vessels, and increases the overall endurance of the body. Immunity increases, appetite decreases.
Despite the findings of studies that have not confirmed the negative effects of protein on the human body, it is worth remembering the individual tolerance of various components. In the absence of enzymes that break down proteins or lactose intolerance, allergic reactions occur. The harm of protein to the kidneys has not been proven, but in case of kidney failure it is better not to consume protein, as well as in the presence of gastritis.
Side effects
The product is completely adapted to the human body, so no side effects have been noticed in good health. The only thing is that protein can cause allergic reactions in the presence of one of the components intolerable to the body. Of course, a product approaching the end of its shelf life also deteriorates and can cause digestive disorders - diarrhea, heartburn, vomiting, so keep an eye on the composition and timing.
Contraindications to the use of protein
Contraindications for use are any dysfunction of the kidneys and liver, chronic diseases, inflammatory processes. Also lactose intolerance and allergy to one of the components.
Types of proteins
Proteins are divided according to the degree of absorption into slow and fast. The components are obtained from various raw materials - dairy and meat products, soy, eggs. Each protein has different properties that are suitable for specific goals - mass gain or weight loss.
Whey Protein
The final product appears from the processing and purification of whey. This type belongs to quickly digestible proteins, which are very important for high-quality weight gain due to their amino acid composition. This type must be taken immediately after waking up, since the body has wasted protein and glycogen overnight. The use of powder in this case will prevent muscle catabolism - decay. Protein is also ideal for consumption immediately after a workout. Protein is quickly absorbed and replenishes muscles with nutrients that are needed to build new muscle tissue. Based on the degree of purification, whey protein is divided into several types:
- concentrate– undergoes a small degree of purification, contains 29-89% protein, 4-52% lactose, up to 9% fat. Typically, this type of protein is common in bodybuilding for gaining muscle mass, due to the high content of nutrients in addition to protein, which play a huge role in building new cells;
- isolate– undergoes the highest degree of purification, contains up to 95% pure protein with a minimum amount of fat and milk sugar – no more than 1%. This type of protein is excellent during the drying period and as a protein supplement to dietary nutrition;
- hydrolyzate– highly hydrolyzed whey, which has a high degree of absorption and anabolic effect, that is, muscle growth. Contains up to 90% protein, up to 8% fat and no more than 10% lactose.
Casein protein
Casein is a complex protein obtained by enzymatic curdling of milk and is a slow protein. Thanks to amino acid chains, it takes longer to digest and constantly supplies the body with amino acids, and this slows down the catabolism process. Slow protein breakdown is especially beneficial at night, so consuming casein at night can help prevent muscle protein breakdown. At the same time, casein slows down the breakdown of other proteins, but it will not be enough for weight gain, so it is recommended to add a fast protein to it separately, for example, whey. Casein can also be consumed before training to slowly release nutrients and preserve muscles, and also to suppress appetite.
Soy protein
This type of protein has not proven its benefits in bodybuilding and has no advantages over other types. Soy protein is of plant origin, therefore it is less digestible and has a poor and incomplete composition of amino acids. This type of product is the cheapest, it is also added to complex protein powder formulations, but rather, this happens to reduce the cost of the product. It also does not affect weight loss; the rise in insulin levels is no less than from other types of protein. It can be said that soy protein is not beneficial for men and women, regardless of the purpose.
Complete protein
In such complexes, several types of proteins are mixed, for example, whey, casein, egg and soy. The essence of the complexes is to enrich the amino acid composition, which at one time saturates proteins for a long time, for example casein, and at another time, whey protein is quickly absorbed. Although a contradiction has been proven - casein can slow down the breakdown of other types of protein and worsen the anabolic qualities of whey. Therefore, there is no need to talk about the advantages of complex protein over whey; it is better to take fast proteins separately from slow ones. Slow proteins - at night and before training, fast - in the morning and after exercise.
Protein in food
It is known that protein powders are a product of processing common food products - meat, eggs, milk, soy. Therefore, you can meet your protein needs from the following animal products:
- meat (poultry, beef, pork);
- Fish and seafood
- cottage cheese;
- milk;
- eggs.
The protein of such products is better absorbed, especially prepared egg white. 100 g of meat and seafood contain large quantities of proteins (from 23 to 30 g). A little less in cottage cheese and low-fat cheese (16-20 g). Thus, a one hundred gram piece of meat can fill an average portion of powder, usually 25-30 g scoop. As for protein of plant origin (legumes, nuts, seeds), it has a worse composition of amino acids and is not completely absorbed, which is of no value in bodybuilding for muscle gain.
Which protein is better
Studies have shown that the best protein for gaining muscle or working on relief is whey. The rich complex of amino acids is absorbed faster and better.
Whey isolate is most preferred. Its advantage over others is in the purity of its composition - 90% protein, 0.5-1% fat and lactose.
Fat can inhibit the breakdown of protein, so the less fat, the better. A low milk sugar content provokes less insulin release and has less effect on blood sugar concentration than others. Accordingly, the protein is suitable for working on relief, that is, burning adipose tissue.
How to replace protein
Protein can be replaced with natural products, but the rate of protein absorption will be much slower. Egg whites are well digestible, but pure whites, separated from the yolk, which contains fats, are more suitable for weight loss.
Beef protein powder is also common, so it can be replaced with real meat. For this type of protein, the taste qualities were not as pleasant as those of whey. Moreover, it affects the pancreas more than others, since it is more difficult to digest.
It is also useful to replace protein with meat products, due to lactose intolerance, or diabetes, since meat does not contain carbohydrates, namely sugar, so insulin is not produced. Meat does not have a glycemic index, which is why it is most preferable for weight loss.
If lactose is absorbed normally, you can replace protein with cottage cheese, or even prepare a cocktail yourself by mixing milk and cottage cheese in a blender. This protein composition will not be inferior to powder.
How to take protein correctly
It is generally accepted that to obtain the anabolic effect of protein, you need to take from 25 to 40 g of protein per serving. This does not mean that a larger amount will not be absorbed, just an increase in the norm will not affect the construction of new muscles. When doing strength split training for individual muscle groups, about 25-30 g of protein is enough, and when training for all muscle groups, you can take up to 40 g per serving for complete recovery and replenishment of nutrients.
To prevent muscle breakdown at night and during training, it is recommended to take slow-acting casein protein. One serving of the measuring cup is taken before bedtime, the second serving, if necessary, two hours before training, since the breakdown of casein takes 6-8 hours.
For gaining and drying muscles, a fast protein is recommended - whey. A portion of the powder should be consumed in the morning immediately after waking up, half an hour before the main meal, the second - within 30-40 minutes after strength training. It is also allowed to replace one of the meals during the day with a cocktail, especially if there is a lack of time for cooking and a long fast. It is important not to exceed the interval between doses by more than 3 hours.
If you wish to consume complex protein, it is recommended to take it in the same way as casein protein.
How to make a protein shake
There are two ways to prepare protein. The simplest and most accessible method anywhere is to shake the powder in a special shaker. A serving of one measuring cup should be filled with 200 ml of milk, sometimes juice or water. The liquid should be at room temperature, not hot, as the protein may coagulate. You can increase the amount of liquid for taste, but do not increase the portion of protein. The shaker is tightly closed with a lid and shaken.
The cocktail should be consumed within three hours, but it is better immediately. The second method is cooking in a blender. The same amount of ingredients is mixed with a blender. This method eliminates possible lumps, unlike manual mixing.
Important! Despite the benefits and importance of protein in sports, it is necessary to remember a precaution - an overdose of proteins can lead to dysfunction of the digestive organs and increase the concentration of ammonia, a protein breakdown product. Know moderation in everything!
A protein diet helps avoid hunger, sleepiness and fatigue that often accompany weight loss. Find out which protein to choose, how to take it and lose up to 8 kg per month!
Protein methods are considered the best for weight loss, since protein requires a lot of energy for complete absorption, helps maintain muscle mass, is not stored as fat reserves, and allows you to get quick results. One of the most effective varieties of this method of weight loss is a protein diet, based on the use of protein shakes - special powder mixtures used in sports nutrition to provide the body with a sufficient amount of protein. Usually athletes take them to build mass, but...
Benefits of Protein
The composition of any such powder includes a protein concentrate of plant or animal origin, a vitamin and mineral complex, and in most cases, flavoring additives are added. It should be taken in recommended doses so as not to exceed the daily protein requirement.
When followed correctly, a protein diet provides a number of benefits, including:
- long-term preservation of a feeling of satiety;
- increased energy and vigor;
- preventing muscle loss;
- acceleration of the fat burning process, which promotes weight loss in a shorter time;
- establishing metabolic processes;
- active use of your own fat to replenish increased energy costs;
- maintaining homeostasis;
- decreased rate of lipid synthesis;
- slowing down the process of carbohydrate breakdown, which prevents insulin spikes and feelings of hunger;
- normalization of metabolism in the layers of the skin, maintaining its elasticity, moisture and tone;
- stabilization of the psycho-emotional state;
- improvement of general well-being;
- giving the body moderate relief shapes;
- protection against premature aging and other negative consequences of a low-calorie diet.
In 1 month of using a protein diet for weight loss, even without training, you can get better results than using strict mono-diets with significant dietary restrictions.
Contraindications and consequences
In addition to many benefits, drinking protein shakes can have significant side effects for weight loss:
- overeating and increasing daily calorie intake;
- rapid weight return.
However, such consequences can be easily avoided if you strictly adhere to the rules of a protein diet for weight loss. To do this you need:
- Control the consumption of the cocktail and do not replace full meals with the drink in order to prevent fasting during the day and overeating in the evening.
- After finishing the diet, stick to proper nutrition and an active lifestyle.
Also, negative consequences in the form of various systemic disorders can arise as a result of taking protein shakes against the background of existing contraindications. It is not recommended to use them when losing weight and drying if you have:
- heart, kidney, stomach diseases;
- urolithiasis;
- gout;
- intolerance to components.
It should be borne in mind that long-term consumption of large amounts of protein can adversely affect the functioning of the body. Therefore, even in the absence of contraindications, the recommended duration of such a diet cannot be exceeded. In addition, the correct selection of the appropriate powder mixture is of great importance.
Types of protein
Depending on the raw materials and production method, there are several types of protein powder concentrate. Among them are the main types of protein for weight loss:
- whey – perfectly absorbed by muscle tissue, concentration – 60% protein;
- whey protein isolate – more purified, the concentration is 95%;
- whey hydrolyzate – 99% concentration and maximum absorption rate;
- casein – less active, concentration – 60%;
- egg – natural, expensive, concentration – 99%;
- soy – vegetable, low-calorie, inexpensive, amount of amino acids – 50%;
- complex - consists of several types, expensive, more used as a sports protein.
In addition, there are several other types of such products offered by modern manufacturers. But if you are planning a protein diet, it is better to choose from the varieties proposed above. Whey, egg or complex protein powders are best for weight loss.
Whey
Whey is digested fairly quickly and provides instant satiation, making it great for a protein diet. According to its amino acid composition and properties, it is divided into 3 types:
- regular concentrate is the most inexpensive, but not very pure, so it is not popular;
- isolate – optimal in terms of price-quality ratio, contains a high (90–95%) concentration of protein and BCAAs, is distinguished by high-quality purification, and is suitable for combination with a low-carbohydrate diet;
- hydrolyzate is a luxury whey protein that consists of 99% protein, is absorbed as quickly as possible, but has a bitter taste and a high price.
Due to its animal origin, dry whey contains all the essential amino acids, has a high absorption rate, and belongs to the mid-price category compared to other powders. But it has contraindications - milk allergy or lactose intolerance.
Casein
Casein is obtained from curdled milk, it is slowly absorbed and reduces appetite well, so it is recommended to take casein protein without sports at night. This protein concentrate slows down the process of muscle breakdown, but does not have an anabolic effect, and therefore does not lead to muscle gain, which makes it very suitable for the protein diet in question.
The breakdown of fat deposits during weight loss is accompanied by the formation of a huge amount of breakdown products. In order to utilize them in a timely manner, a supply of enzymes that cleanse the blood and body is required. It is casein that is an active participant in such enzymatic reactions. In addition, due to its slow absorption, it can dull hunger for a long time and reduce the amount of food consumed.
Casein comes in calcined and micellar forms. The second is absorbed faster and has a more gentle and high-quality composition. Despite its animal origin, it contains little BCAAs - only 15%, and no more than 60% pure protein, which is not enough to obtain a significant result in weight loss, so it is recommended to combine it with other types. The cost of casein is 30% higher than whey powder. There is also a contraindication – an allergy to casein protein.
Egg
This protein concentrate is obtained not only from egg whites, but also from the proteins contained in the yolk. It is the most concentrated (99%), the most complete in terms of BCAA composition (17%) and is considered an ideal solution in the presence of allergic reactions to milk (whey or casein) powder.
The disadvantages are:
- specific taste;
- increased gas formation;
- high price.
It is also not suitable for allergies and hypersensitivity to eggs.
Soy
Protein concentrate extracted from soy is the only plant product in this category, which makes it indispensable for vegetarians, especially during the period of following a vegetarian diet. It also comes in several types:
- regular concentrate – 65% consists of protein, also contains carbohydrates;
- soy protein isolate – higher quality and more concentrated (90%), purified from carbohydrates.
In addition, there is also a texturate, which is obtained from soy concentrate. But it is used only as a raw material in the production of products.
The soy product has a slight anabolic effect, contains a minimum (no more than 10%) amino acids, and has an average absorption rate. The powder contains little pure protein, so consuming it on your own on a protein diet will not be enough. Moreover, its cost is the lowest of all those considered. For men, it may have side effects such as decreased testosterone levels.
Complex
Multicomponent protein concentrate is a universal protein diet supplement, consisting of several types of powders and designed to provide the body with the necessary amino acids. Moreover, some proteins are their suppliers, while others maintain concentration for a long time. Complex powder is most convenient in cases where there is no desire to figure out which protein is best for weight loss.
It is ideal for both weight gain and weight loss or cutting. It is characterized by slow absorption, so it is not very suitable for post-workout use. During a protein diet, it helps cope with increased appetite.
In addition to the indicated products in this category, there are two more not very common and popular:
- wheat (cheaper analogue of soy);
- beef (similar to whey protein isolate, but more expensive and less effective).
Also, if you are following a protein diet, you can use homemade protein shakes from natural products.
Which protein is best for weight loss must be determined individually in each specific case. To begin with, it is recommended to choose at least 2 types:
- one that is absorbed more quickly, so you can drink it during the day for quick saturation or after a workout (whey);
- one that is absorbed slowly (complex, casein) - it is better to use it at night.
Also, before choosing a specific product, you need to make sure there are no allergies or individual intolerances. It is quite possible that the best drink in terms of composition and properties will turn out to be unsuitable. Plus, you don't have to stick to just one option. On a protein diet, you can alternate between drinking powder and natural homemade shakes. How to choose the right ingredients for it will be discussed below.
How to use
To maximize the effectiveness of a protein diet, you must not only choose the right one, but also know how to take protein for weight loss - how much of a cocktail you need to drink per day and when is the best time to do it.
General rules
The main condition for the use of protein concentrates is that during the period of following a protein diet you cannot switch to eating only such cocktails. Their use must be combined with a balanced diet. In general, the rules for taking such drinks are as follows:
- A single serving should be 250–300 ml.
- It can be taken in the morning, evening or as a snack, or before training.
- In total, you can take no more than 3 servings per day, but you must fit into your daily protein intake.
You should also know how to take such drinks correctly. The following dosage regimen is considered ideal:
- on an empty stomach;
- before training – 2 hours;
- after training – 1 hour.
At the same time, it is advisable to discuss the question of whether to drink protein concentrate after a workout with a nutritionist or trainer, since improper use can lead not to weight loss, but to weight gain.
These cocktails are prepared immediately before use by mixing a single portion of the powder with 250–300 ml of any liquid at room temperature. You cannot use boiling water, as it will curdle and lose most of its beneficial properties.
There are no strict restrictions on how much of this drink you need per day, but the daily dose cannot be taken at one time - it is better to divide it into 2-3 servings. The cocktail is consumed on its own, as it is considered a complete meal and does not require supplementation with other food.
The basic principle is that to maintain muscles, a portion of protein concentrate is consumed as a snack, for weight loss - instead of 1-2 main meals (breakfast, lunch, dinner). In addition, there are several more recommendations regarding when and how to drink protein for weight loss:
- without training - only if there is not enough protein in the diet, as provided for by the rules of the protein diet;
- after training - quick-type mixtures for muscle recovery, preventing the formation of uric acid and associated pain;
- at night - slow (casein or soy) for dinner or before bed will help avoid night overeating and provide nutrition to the muscles;
- morning and afternoon - whey (fast) instead of food - replacing 1-2 main meals with cocktails (breakfast and lunch, breakfast and dinner, lunch and dinner).
It is useful to drink such a drink instead of snacks in order to gain the daily requirement of this nutrient. Since it makes no sense to use protein shakes for weight loss without following a protein diet, it is extremely important to adhere to a balanced, low-calorie diet along with their intake.
It is impossible to say in general terms how much to drink such a drink, since the same dosage can have different effects on the body. The optimal rate should be calculated before using protein based on body weight. Ideally, a person needs 1–1.5 g of protein per 1 kg of weight, and athletes should receive a higher dose for relief and weight loss, and people leading a sedentary lifestyle should receive a lower dose. Exactly half of the calculated daily intake should be proteins of natural origin, that is, contained in products. The remaining 50% can be obtained from powdered shakes. In any case, it must be taken into account that no more than 30 g of pure protein can be absorbed at one time.
In addition, the concentration of the powder plays an important role. There is a big difference between drinking whey protein isolate, which is 95% protein concentrate, and drinking casein protein, which is only 60% protein by weight. Indeed, to obtain a certain amount of pure protein in the first case, you will need almost the same amount of powder, and in the second - 1.5 times more. Therefore, before drinking a specific type of mixture, you should carefully study its composition and carry out the appropriate calculations.
By type
Due to the indicated differences in the composition, concentration and mechanism of action of different protein powders, they differ somewhat in the rules of administration.
How to take whey protein for weight loss
During a protein diet, most experts recommend drinking whey concentrate to ensure you have enough protein to lose weight and maintain muscle tissue. It has an excellent amino acid composition and is quickly absorbed, so it should be taken in the first half of the day according to the following scheme:
- in the morning instead of breakfast;
- 1 hour before training and 30 minutes after;
- instead of lunch;
- between meals.
This dietary supplement perfectly suppresses the feeling of hunger, helps maintain its calorie content and balance its composition.
Since whey protein complexes are presented in three types - concentrate, isolate, hydrolyzate, you need to choose from them which one is best for weight loss. Whey protein isolate is considered the most effective because it does not contain the fats and carbohydrates of concentrate and is more affordable than hydrolyzate.
How to take casein protein for weight loss
Casein is a versatile product that provides increased calorie consumption and preservation of muscle mass. The main thing is to know when and how to drink such a drink. To achieve maximum weight loss results, you need to consume casein according to the following scheme:
- best - at night;
- if necessary - as a snack.
Casein is absorbed slowly, so when taken in the evening it will help avoid nighttime overeating, and in between main meals it will eliminate the feeling of hunger and reduce appetite during lunch or dinner.
How to take egg protein for weight loss
Egg concentrate is made from chicken eggs, is considered the most natural of all powdered concentrates and is completely absorbed by the body. But since this product is expensive, it is usually used only for lactose allergies or milk intolerance.
Egg cocktails are best taken:
- between main meals;
- instead of breakfast.
How to take soy protein for weight loss
Soy protein in the sports environment is considered difficult to digest and has low biological value. But losing weight with the help of such a product can be quite effective due to the almost complete absence of fats and carbohydrates. The main advantage of soybean concentrate is its low price and the ability to be used on a vegetarian protein diet.
It is accepted only in two versions:
- instead of breakfast;
- before and after training.
It should be borne in mind that it is undesirable to use such a product in its pure form. It is best to mix it with whey or egg powder in a 1:2 ratio. The resulting mixture should be consumed 3 times in the morning.
Homemade cocktails
In addition to using ready-made powder concentrates, you can quite successfully prepare protein for weight loss at home. For this purpose, natural products with a high protein content are used - primarily milk, fermented milk drinks, cottage cheese, as well as almond or soy milk. All ingredients of such cocktails are mixed in a blender to a uniform consistency.
The following compositions are considered the best:
- assorted milk, cottage cheese, fruit, oatmeal, cinnamon;
- low-carb – milk, kefir, berries;
- chocolate – milk, cottage cheese, cocoa;
- exotic – cottage cheese, soy milk, almonds, coconut flakes;
- spicy - eggs, cottage cheese, parsley, dill, red paprika and black pepper (to taste), water for diluting to the desired thickness;
- energy – egg whites, milk, brewed natural coffee.
If the composition contains eggs, cottage cheese, herbs, fruits, nuts or other solid ingredients, they are crushed first, and then liquids are added.
There are many benefits to homemade protein shakes. They are completely natural, can be taken in a variety of compositions and are suitable for use at any time. This is an ideal protein for breakfast for weight loss by enhancing fat burning and increasing energy, as well as throughout the day and even at night - due to long-term saturation and beneficial effects on muscle tissue.
Do you need protein when losing weight?
If we talk about protein in general, then it is not just necessary, but vital when losing weight, since it is simply not possible to safely lose weight without its sufficient presence in the diet. Too many negative consequences may appear, and the effectiveness will be minimal or even reverse. But whether it is necessary and possible to drink protein concentrates, everyone must decide for themselves.
Arguments in favor of consuming such cocktails may include the following results that can be obtained when taken correctly:
- Dosed replenishment of protein deficiency, which often occurs with a low-calorie diet and negatively affects all body systems.
- Preservation of muscle mass, the destruction of which can begin to replenish energy during insufficient nutrition simultaneously with the breakdown of fat or even before it.
- Ensuring the active occurrence of fat burning processes, the active participants of which are protein compounds.
- Increasing the expenditure of calories for the body's own needs, since the absorption of proteins requires several times more energy expenditure than other nutrients.
- Reducing the total glycemic index of food consumed, which prevents surges in blood glucose levels and helps reduce appetite.
Regarding why you need to take protein concentrates, if you can eat natural products on a protein diet, there are other arguments. Such products also contain fats and carbohydrates, but whether, along with increasing the amount of proteins, it is worth increasing their share in the diet is already a question of calorie content.
However, protein powders are a product of the processing industry and, despite the naturalness declared by the manufacturers, are classified as synthetic or semi-synthetic additives. And taking into account the effect of any chemical on human health, it’s worth really thinking about whether you need to take protein when losing weight or whether it’s better to get by with healthy protein diets based on natural products.
Protein diet menu
In order for a protein shake diet to produce the best possible weight loss results, supplementation must be combined with a properly formulated, balanced diet. It is imperative to include the appropriate amount of carbohydrates, fats and fiber so that the body receives all the necessary nutrients.
Compilation rules
Many protein diets involve increased protein intake at the expense of fats and carbohydrates. This approach is completely unjustified, since for effective healthy weight loss, the menu must be equal and varied in composition.
Along with the cocktail, the diet must contain natural protein products:
- lean varieties of meat and fish;
- seafood;
- eggs;
- liver;
- milk, lactic acid products (0–1% fat content);
- cereals (buckwheat, rice, millet, pearl barley).
The amount of protein obtained from natural products and powder should be the same (50% each). So, if the calculated daily intake of this nutrient is 80 g, then 40 g should be consumed in the form of a cocktail and another 40 g from meat, dairy, fish or other similar dishes.
In addition, the menu should contain fiber and carbohydrates, the sources of which can be:
- vegetables, greens;
- fruits, berries;
- the same cereals, milk and sour milk.
Another important condition for weight loss on a protein diet is a sufficient amount of water consumed per day. Its total volume should be 2–2.5 liters, except for liquid dishes. You should take any liquid between meals, 40–60 minutes after and 20 minutes before meals.
Also, when taking a protein shake, you should definitely increase your physical activity. You can do fitness, swimming, running, but without strength training, so as not to provoke muscle growth.
Sample menu
Option 1:
- breakfast – 300 ml of cocktail (whey protein isolate or soy protein isolate – ½ daily allowance of powder);
- snack – kefir with berries;
- lunch – mushroom soup, chicken in its own juice, fresh salad;
- snack – 2 eggs, grapefruit;
- dinner - vegetable stew, boiled fish;
- 2 hours before bedtime - 300 ml of casein cocktail (the remainder of the daily powder intake).
Option 2:
- breakfast – omelet with tomatoes, tea or coffee with milk;
- lunch – vegetable soup, boiled chicken breast, fruit;
- snack – 300 ml of soy or whey drink (⅓ daily requirement of powder);
- dinner – seafood salad with lemon juice and olive oil;
- 2 hours before bedtime – 300 ml of casein drink (⅓ daily requirement of powder).
The minimum period during which a protein diet should be followed is 10 days. In a shorter time, the result will not have time to appear, since all the processes necessary to normalize the mass must start in the body. The optimal duration is 1 month. If necessary, courses can be repeated, but with a break of 1 week.
Protein Recipes
In addition to cocktails, you can make delicious desserts from protein concentrates. They're great for snacking because they help balance sweet cravings with weight loss. This option of using powder is especially suitable for those who do not like or do not have the opportunity to drink liquid drinks. In such cases, it will be easier to use protein instead of food, since the dishes do not differ in taste from traditional baked goods, they are convenient to take with you and do not need to be cooked before consumption. In addition, it is recommended to use such recipes to ensure proper nutrition during the period of leaving the diet.
Pancakes
Beat with a blender 100 ml of milk, whites of 2 eggs, ⅓ cup of dry oatmeal, 1 tsp. coconut oil, a pinch of salt, 1 scoop (25–30 g) of protein mixture. Leave for half an hour to swell. Bake in a non-stick frying pan without fat, like regular pancakes - 3 minutes on each side.
Oatmeal
Mix 2 tbsp in a plate. l. oatmeal, a pinch of cinnamon and 1 scoop (30 g) protein powder. Add half a glass of hot milk, mix thoroughly. Sprinkle with crushed almonds.
Muffins
Prepare dry ingredients by mixing 2 tbsp in a deep bowl. l. flour and cocoa powder, add 1 scoop (25–30 g) of protein concentrate, a little vanillin and salt. Mix everything again. In a blender, beat 100 ml of yogurt with the whites of 2 eggs, pour into the dry mixture, stir until smooth. Place the batter into silicone muffin cups, leaving them about a third full. Place in an oven preheated to 250ºC and bake for about 25 minutes, checking for doneness with a toothpick.
Cottage cheese casserole
Beat the whites of 2 eggs with 1 scoop (25–30 g) of powdered concentrate, pour in 250 ml of milk, beat again. Add 100 g soft cottage cheese, 10 pcs. finely chopped prunes, a pinch of cinnamon, baking powder. Beat the mixture with a blender until it becomes paste-like. Place the dough in a silicone mold and bake for 25 minutes at 180ºC.
Bars
Soak dried fruits (dates, figs - 5 pieces each) in boiling water. After 30 minutes, drain the water, add 20 g of pre-roasted nuts, and grind with a blender. Melt 20 g of chocolate over steam, mix with the nut-fruit mixture, add 2 scoops of powder (50–60 g) and the same amount of wheat flour. Mix well and place in a 1 cm layer on a baking tray lined with baking paper or a silicone mat. Bake for 20 minutes at 180ºC. Let cool and cut into bars.
Features of application
All of the above recommendations for following a protein diet are general and can be applied by everyone, regardless of gender. However, the characteristics of the female and male body require some adjustments to the diet, and also affect the choice of product and its consumption.
For girls
Protein is very important for girls to lose weight. This nutrient is responsible for the condition of muscles, skin, hair, bones, and nervous system. Taking powdered cocktails helps you lose weight on a low-calorie diet combined with intense exercise, promotes rapid muscle recovery after exercise, improves a woman’s health and improves her appearance.
According to nutritionists, the best “female” protein is whey protein isolate and complex concentrate. Both options are suitable for consumption at any time, including before and after training. In addition, for women, taking cocktails is indicated regardless of the presence of physical activity, since it will help solve a number of problems associated with losing weight on a low-calorie protein diet:
- will fill the deficiency of amino acids;
- will ensure the preservation of muscle mass;
- prevents the appearance of sagging skin;
- stabilizes insulin levels;
- will help to form a beautiful relief, silhouette and body shape.
Experts do not highlight any particular differences in how girls and men drink protein for weight loss. How much powder to use and how long to take it depends on lifestyle, intensity of exercise, diet and individual characteristics of the female body. Also, recommendations for women on how to drink such drinks correctly have not changed. The powder is diluted with water, milk or juice - 1 serving in 300 ml of liquid at room temperature. It is important to take the concentrate in the same amount every day, regardless of whether you are training or not. But for women, the protein diet menu should be less calorie than for men. In this case, the daily energy value of the diet is calculated based on the desired weight, multiplied by a factor of 22.
As for which protein is best for girls for weight loss, there cannot be any special recommendations. Each woman needs to choose “her” product, guided by the advice of a trainer or nutritionist, always taking into account the characteristics of the body, nutrition and physical activity. In some cases, before choosing a similar product for regular use, it is necessary to take hormone tests. The results obtained will determine whether you can drink protein at all and what composition to choose for safe use.
Of all the complex protein mixtures, the best choice for women following a protein diet is a combined milk concentrate, which includes casein and whey. This product has an average cost, is optimal for absorption, and contains all the necessary amino acids (16–20%). For those who doubt whether taking synthetic or semi-synthetic powders is necessary, it is recommended to pay attention to homemade protein shakes. Using the above recipes, it will not be difficult for girls to prepare protein for weight loss at home. In terms of their effectiveness, such drinks are in no way inferior to store-bought ones, but they are completely natural and maximally beneficial for health.
For men
Unlike women, protein is not usually used for weight loss by men. Most often, men use it for the opposite purpose - to accelerate muscle gain. Moreover, no matter how you take protein, it itself does not have a direct effect on weight loss and is not able to force the body to break down fat reserves. As a sports nutrition supplement, it ensures the delivery of amino acids to muscle tissue, which promotes their recovery and growth. Therefore, consuming protein concentrate helps men only in combination with regular physical activity and reducing calorie intake. Otherwise, there will be active weight gain.
Before drinking protein, a man needs to calculate his daily calorie intake so that it is 20% less than usual. When creating a protein diet menu, cocktails should be planned for snacks between main meals. This approach will help increase the amount of protein consumed without changing the energy value of the diet, which is required to normalize body weight.
The second question is the choice of protein concentrate. To determine which protein is better, you need to look at its composition. Preference should be given to products with the highest possible concentration and minimal content of carbohydrates and fats. All other admission rules correspond to the general recommendations given above.
The effectiveness of using protein concentrates to normalize body weight has been confirmed by scientific research. As the results showed, it was possible to significantly reduce weight in 9 out of 10 cases, but subject to proper adherence to the protein diet in general. At the same time, side effects even from an overdose were noted in only 2% of subjects, which proves the almost complete safety of this method of normalizing body weight.
Quitting the diet
A proper protein diet is a combination of a balanced low-calorie diet and the intake of protein concentrates. Quitting such a diet is not difficult. To do this you need:
- Gradually (over 1 week) replace cocktails with natural products, preferably vegetables or cereals.
- During the same period, also gradually begin to increase the calorie content of the diet to the norm, leveling the BJU ratio to the recommended one (3:1:6).
To maintain weight, you don’t have to completely give up the protein diet, but only reduce the amount of protein foods you consume. In this case, it is recommended to take the cocktail once a day (or 2 times during active sports). This will help regulate the body's supply of essential nutrients, keeping muscles and skin in great shape.
What it is?
To develop solid muscles, you need to train hard and eat right. If an athlete neglects the required amount of nutrients and calories, he will not progress. Protein (protein) is the main component for muscle growth.
1.5-2 grams of protein per kilogram of body weight is the daily norm for an athlete. Most of this dose should consist of natural amino acids, which are found in meat products, cottage cheese, and cheese. It's no secret that one of the best sources of this building material is found in egg whites.
Also, an athlete should not neglect – to a much lesser extent – fats. A proper nutritional regimen consisting of meat products, protein and a small dose of fat is guaranteed to help any athlete achieve high performance.
To get the maximum benefit from a supplement, you need to remember the golden rule: “Supplements should not be taken instead of a normal meal, but in addition to a rich diet.”
We use sports nutrition for our purposes
Building muscle mass
Athletes training to build solid muscle mass and develop phenomenal physical strength should consume increased doses of protein. If an ordinary person needs 1-1.5 grams of protein per day to maintain performance and health, then an athlete needs at least 2-2.5 grams. Moreover, 2/3 of this dose should not consist of protein powder, but of natural food.
A day after a hard workout, you need to increase the daily dose by one and a half times and stick to it for two days. In order for muscle building processes to proceed smoothly and without interference, you need to take a portion of carbohydrate food immediately after training. And in the next 24 hours, the athlete should consume twice as much carbohydrates. ¾ of these carbohydrates should be complex.
During drying
During this period, it is worth covering up after training with protein mixtures, and not. Also, during “pumping” training, you can drink such a cocktail immediately after finishing the workout. It is also recommended to drink protein during the “drying” period and before training (pay attention to drying for men and girls).
Use during weight loss
Protein shake for weight loss... When people hear something like this, they are surprised.
Indeed, how can you lose weight by consuming protein, due to which a person, on the contrary, gains muscle mass. It turns out that it is possible.
The main thing is to adhere to the right lifestyle, diet and consume quality products.
Not only protein, but to a greater extent all products consumed by humans must be of high quality.
The doses of carbohydrates and fats need to be reduced, but the dose of proteins does not need to be reduced. One and a half grams of protein per kilogram of your weight is the daily norm for all cases.
¾ of the carbohydrates present in an athlete’s diet should come from the “right” food - durum wheat pasta, black bread, cereals, etc. Sweets and flour products should be consumed to a minimum and, preferably, in the first half of the day.
In fact, a person does not gain weight from protein shakes if the body does not need to build new muscles, so when losing weight, do not be afraid that you will gain a couple of kilograms. On the contrary, you will unload your stomach from heavy food, and it will be able to quickly extract the necessary substances from other foods.
Conclusion
Let us highlight the main points of the article:
- Protein and protein are the same thing, just in different languages. This substance represents certain sets of amino acids that are necessary for the construction of muscles and some metabolic processes within our body.
- Science cannot confirm the harm of such a sports supplement to humans. The only exceptions are people who have an individual intolerance to the product or abnormalities in the functioning of their internal organs.
- Mixtures may contain a different set of proteins, which will be absorbed by the body at different rates.
- You can view the protein ratings at.
Personal trainer, pharmacologist, nutritionist
Draws up and conducts personal training programs for body correction. Specializes in sports traumatology and physiotherapy. Conducts classical medical and sports massage sessions. Other authors
Even if you are not a professional athlete, you may still have heard about the benefits of consuming whey protein, which improves the overall health of the body, stimulates the immune system, and also promotes weight control and regulation. This article will give you some background information about whey protein and how to properly include it in your diet.
What is whey protein?
Whey is one of the two main types of protein isolated from cow's milk. The percentage of whey protein is about 20% of total milk protein. Whey protein belongs to the group of “individual” proteins containing elements such as water, lactose, protein, various minerals (calcium, phosphorus, magnesium, etc.) and fats. Thus, depending on how whey protein is produced, the content of these nutrients varies greatly.
What are the benefits of whey protein?
The most significant property of whey protein is its ability to help our body fight excess weight, while increasing muscle mass and strengthening the immune system. Whey protein contains large amounts of essential amino acids that the body needs, including the branched chain amino acids BCAA, which have been shown in numerous scientific studies to help maintain and grow muscle tissue. For athletes and people trying to lose unwanted weight, as well as older people concerned about maintaining muscle mass, these qualities of whey protein are most valuable. Whey protein also helps maintain normal blood glucose levels at all times. In addition, whey helps strengthen the body's immune system by producing glutathione, an antioxidant that protects the body from free radicals, pollution, toxins, infections and sun exposure. Adding whey protein to your daily diet can greatly protect the health of people of all ages.
How much whey protein do you need to take to get results?
On average, about 20 - 25 grams of whey protein per day is enough to achieve results in the form of weight control and an improved immune system. Professional athletes consume more than 40 - 50 grams of whey protein per day during training and competition to restore protein reserves and support muscle tissue repair and growth. Remember that food sources of protein such as milk and dairy products, meat and legumes also contain other nutrients besides protein.
How much protein is needed to maintain a healthy diet?
This issue is a topic of controversy and discussion in the healthy eating community among medical professionals and experts. Many of them believe that the recommended amount is approximately 0.8 grams per kilogram of a person's weight. In contrast to this norm, athletes and those who require increased protein intake due to protein deficiency and other diseases should consume more protein. The IOM Institute of Medicine has put forward a specific theory that protein intake should be 10% - 35% of total calories consumed. This theory has been confirmed by numerous groups of experts and scientists and has become a scientifically proven recommendation for protein consumption. The percentage difference is so high due to the wide sample range among the subjects. Age, weight, gender, level of physical activity and lifestyle, as well as medical examination were taken into account.
Where can I buy whey protein?
It can be purchased in specialized stores, including online sports nutrition stores. When choosing a protein supplement, be sure to read the label carefully and make sure that the product contains whey protein isolate, which means a higher concentration of whey protein in the product. A quicker way to compare different protein supplements is to compare the percentage of protein per serving by dividing the number of grams of protein contained in one serving by the total number of grams per serving. If lactose absorption is poor, it is recommended to choose a whey protein isolate that contains little or no lactose.