Today, sports nutrition has become the lot of not only professional bodybuilders and bodybuilders, but also ordinary people involved in power sports and fitness. Protein is especially prevalent. Now this biological supplement is popular with both men and women. Protein for girls is not only a source of protein for building muscle, but also a good way to get rid of excess weight.
Kinds of Protein
Do not forget that protein is, in fact, protein, only in the form of a special powder, which is an extract from various products of animal and vegetable origin. According to the rate of assimilation, this
food supplement is divided into two types. Whey protein is very fast, used to instantly restore amino acid balance. Slow proteins - they are soy (for vegetarians) and casein (extract from milk) - act for a long time, gradually consumed by the body.
Protein also varies in percentage of active substance. The cheapest type is not more than 50-80% per 100 grams of weight, the rest is in fats and carbohydrates. Very popular proteins for girls for weight loss are whey protein concentrates, the so-called "isolates". They can contain up to 90% of the beneficial substance. Depending on the presence of impurities, these food additives are divided into monocomponent and multicomponent. The latter may contain maltodexin (a very fast carbohydrate) for better absorption of protein, various vitamin and mineral complexes, herbs, etc.
Taste qualities
Natural protein for girls can be very nasty in taste. That is why it is worth buying a product with various masking additives or dissolving the powder in fruit juice, it is best to use orange or apple. It can also be sweetened with cocoa or jam. A good option is to take a berry (strawberry, cherry, raspberry) or vanilla flavor, it can easily be drunk with plain water and milk. However, the best protein for girls is chocolate, as it will not only satisfy the daily need for sweets, but also provide the body with
fast carbohydrates.Protein Selection
If your goal is a beautiful, slender figure with a pronounced muscle relief, then you can not do without sports nutrition. To quickly achieve the result, it is worth considering several nuances. There is only one answer to the question of
which protein is best for girls: whey protein concentrate. It contains the largest amount of active substance. And if you purchase a multi-component variety, then as a pleasant bonus you will receive a set of necessary microelements to improve sports performance, and you will not have to spend money on additional additives.
Whey protein for girls is good because it is absorbed very quickly. It should be taken in the morning on an empty stomach or with breakfast 1.5-2 hours before the start of the workout and immediately after it, for 40 minutes. On days of rest, it is worthwhile to limit yourself to two receptions with a break of about 8-10 hours. However, if you are striving for a very fast mass gain, you can additionally purchase casein (long) protein and drink it just before bedtime. So you can save your muscles due to the fact that at night the body will have additional recharge.
Dosage
Protein for girls can serve as a stimulator of muscle growth, as well as a fat burner. Based on the goals, it is necessary to dose this supplement correctly. The daily dose of protein for a girl who is actively engaged in spurting is 1 gram per kg of weight. At the same time, the entire amount of proteins should be no more than 25-30% of the daily calorie requirement. Also, do not forget that the main part of amino acids you should get from food. Thus, no more than 30-35 grams of powder should be taken per day, the remaining proteins should be consumed with food (eggs, cheese, milk, meat).
Proteins for girls for weight loss should be up to 40-45% of the daily calorie intake, the rest is fats. The amount of carbohydrates should be minimized. So, you will need about 50-60 g of powder per day.
Rules for preparation and storage
For good digestibility of the product, it must be properly prepared. The most common form of supplement use is a protein shake. There are a lot of recipes, but the basis for all is almost the same.
You will need the powder itself, nonfat milk (necessarily cold) and a banana. Mix all the ingredients in a blender and enjoy. Such a drink can be stored in the refrigerator for no more than a day. The recipe can be varied with ice cream, curd, egg whites, berries and fruits. Protein diluted with water can be stored for even longer, it does not lose any taste or healthy qualities. The main thing is that the liquid is always cold. From high temperature, the protein coagulates, and you risk spoiling the product.
Indications for use
How useful is protein for girls? Reviews can be found both positive and not very. It is simply necessary to observe the dosage and rules of use, then the negative effects can be easily avoided.
When a girl can take protein:
- When practicing any kind of professional sport.
- With intensive training in the gym with a predominance of anaerobic exercise.
- To build relief muscle mass.
- With very heavy physical exertion at work or at home, when in the morning a feeling of "muscle weakness" appears. In this case, the protein will help to satisfy protein fasting.
- In acute weight loss or treatment for anorexia. Protein shakes will help to gradually switch to a normal diet.
- With intolerance to protein foods (meat, eggs, fish). In this case, a source of protein is required for successful fitness.
When not to take protein:
- With serious diseases of the liver and kidneys.
- With lactone intolerance (however, in these cases, you can give preference to egg or soy protein).
- For diseases of the bladder.
- If you begin to feel dizzy, and you smell ammonia from your mouth, you should immediately stop taking the protein or halve the dose.