Today I will talk about what protein is better for losing weight, the way it is taken, and how the protein helps burn fat.
- How does it help to lose weight?
- Comparison of types of proteins
- How to choose and how to take
As you know, reducing excess weight through exercise and nutrition is built on the principle of “burn more calories in training than you consume after it.”
This principle is more suitable for a woman or a girl than for a guy. Simply put, if on average you lost 1500 calories per exercise, then with food and sports supplements you should get 1200 kcal. But to be guided only by this principle is not enough. As elsewhere, there are some nuances here, which I will discuss below. Well? Interested?
How does it help to lose weight?
Before we proceed to the description of the most productive protein, it is necessary to understand the principles of protein functioning, and also to find out – in what way the protein allows not to gain weight, but to reduce it.
Read the article: How often do you need to train in the week?
In addition to the fact that protein is the basis of muscle mass, as almost everyone knows, it is also an enzyme that breaks down fat. To put it simply, protein takes a direct part in reducing unwanted weight. In parallel with this, it does not allow the body to “eat” its muscles, giving a constant recharge.
Proteins have another property: they require about 30% more energy for digestion than other nutrients – carbohydrates and fats. Therefore, if you translate from a scientific language to a normal human language (after all, you agree that it will be more convenient for you), then we get the following: 1 gram of protein is 4.1 kcal. We take away 30% and get 3 kcal.
That is, not only is the calorie content less than what was spent in class, so even energy when digested protein was taken from, how do you think? Correctly, from the reserves of subcutaneous fat.
What we get in general: the calorie content is normal, the muscles are “full”, the fatty tissue is reduced, and this despite the fact that we have not yet calculated the loss of fat during the session itself. So everything is as it should.
Well, in the end of the description of the advantages of protein in losing weight, I would like to note that the protein not only requires itself an increased time of assimilation, it also slows down the time of assimilation of carbohydrates.
It is from carbohydrates that excess weight is formed – the subcutaneous fat in the form in which we are accustomed to see it – is nothing more than carbohydrate stores processed by the body, so to say “for a rainy day.” Were not you going to starve accidentally? No? But your body for some reason is sure that you will organize a hunger strike from day to day, and it will have to be tight. Here it is stored. A protein with prolonged use slows down the absorption of carbohydrates, that is, reduces deposits, body stocks.
I also advise you to familiarize yourself with the amino acids methionine and tyrosine.
Comparison of types of proteins
Not so long ago, scientists conducted studies on the detection of the most effective protein in losing weight. We will not go into the experiments themselves, we will focus our attention on the results obtained.
Scientists have found that the most effective in reducing hypodermic fat is casein protein – slow proteins. He is slightly (30% to 40%) inferior to whey, and soy is less effective than whey protein by 25% on average. That is, the absolute leader, after all, casein protein, or, more simply, casein, has become embedded. Let’s consider each in more detail.
Yes, in comparison with the usual diet, it is successful, but against the background of its protein-counterparts fade due to insufficient content of essential amino acids.
Despite the fact that he is inferior to the casein, he is still able to bring the body in order, but for a little more time. He can be surely given the title of “middle peasant”.
According to the data obtained during the experiments, this type is recognized as the most effective because of its peculiarity – slow assimilation.
But do not forget, it was now about losing weight, not about recruiting muscle mass. There, the results will be completely different, and if you say a few words, the serum is better. So everyone is good in their own way. By the way, for a set of muscles you need a geyner.
There are also protein-dietary supplements (biologically active additives). They are aimed at correcting the figure and maintaining the immune system.
The assimilation of such proteins (the best representatives) is 96%, when compared with sports proteins, where only 65% maximum. BUT! How these additives will affect the body during exercise I do not know. So their use can be called risky, if you also take into account counterfeit products (counterfeits), which is unprofitable for dealers of sports nutrition.
What kind of protein to give preference – you decide, well, and I’m waiting for your opinions in the comments. I’m sure you also want to know the answer to the question – which fat burner to choose ?
How to choose and how to take
As I said above, casein protein will be the best solution for a girl. But in order to avoid getting used to or “boring” (it got tired of the word, that is tired), as often happens with oatmeal porridge, I strongly recommend that you cycle cyclically the type of proteins.
For example, the first month or two you can take casein protein, and then for another month replace it with a complex protein, where slow and fast proteins are assembled together.
This will not only diversify your intake of sports supplements, but also see with your own eyes how the body responds to different types of proteins. Well, to everything else, you can independently check the quality of the goods. And what is the name of the firm of your current protein?
The intake of proteins occurs several times a day: in the morning, when the body’s greatest absorption, after training, when it is necessary to close the protein-carbohydrate window, and overnight, so that the muscles “eat” even during sleep. Read more about the reception in the.
More frequent intake of protein is due to the individual training program and the recommendations of the coach. And remember, only 50% of all proteins should be for sports nutrition, not more. The remaining 50% – come naturally with food in the form of meat, fish, cottage cheese, nuts and other protein, but low-fat products.
Specific firms of proteins can not be named, since everyone likes different producers. But I can advise a.
Well, that’s what we found out which protein is better for losing weight. With you, I say goodbye, leave your comments on the article below and be sure to share this information with your friends on social networks – I will be grateful. See you soon, everyone is happy!