Weight loss and the gym are inseparable. If you want to have a good figure, then you definitely need to increase physical activity. Today it is becoming fashionable to go to sports halls. You can regularly see advertising banners that depict slender girls. Almost everyone has a shake with a protein shake in their hands . Protein is sometimes perceived as a magical tool, which in itself contributes to weight loss. Of course, this is not so, but such a protein supplement plays a significant role in the lives of athletes.
What is a protein shake?
This is pure protein, that is, the most important part of our diet. Not a single cell of your body can do without protein. It is very important for the restoration and growth of muscle tissue. Today, in various literature on proper nutrition and a healthy lifestyle, you can find recommendations to increase the percentage of protein in the diet. How this affects the weight loss process will help to understand the reviews. Protein for weight loss for girls is recommended primarily by sports instructors, because without an increase in sports loads, its use is completely useless.
For pitching and not only
As for sports supplements, people's opinions are mixed. Some consider protein shakes to be an analogue of steroids. They are afraid that protein will turn the body into a pile of muscles. Others support this myth, saying that this supplement is only suitable for men. But how is it really?
Protein supplements are pure protein. Exactly the one we get from meat, eggs or cheese. Only it does not contain fat and carbohydrates. That is why the simplicity of calorie counting and diet optimization when using it is emphasized by reviews. Slimming protein can be very beneficial for girls .
It must be well understood that body modeling takes place during muscle training. In this case, the fatty layer is consumed by muscle tissue, which becomes slightly more prominent, which gives the figure an appetizing shape. In order to build up the protruding muscles of the knolls, very serious, if not extreme, loads are needed. If you do not disappear in the hall for 5 hours a day and pull the bar, then there is nothing to worry about.
The value of protein for the body
It includes 20 amino acids, while half of them are indispensable. Natural protein is found in eggs and dairy products, meat and fish, legumes, nuts and wheat. He takes part in the growth of muscle tissue and bone formation. A number of hormones and enzymes are created from it. Why can't you just increase the percentage of consumption of these products? First of all, it is inconvenient.
Taking a cocktail shaker with you for a snack is very simple. It saturates well, because it replaces a serving of meat or fish for nutritional value. This point is most often emphasized in the reviews. Protein for weight loss in girls frees up a lot of free time. No need to prepare special dishes that will allow you to eat right, just replace one meal with a cocktail and add another as a snack.
But everyone who has already entered the sporting goods store is faced with an abundance of additives and cocktails. The choice is so great that it involuntarily confuses. Therefore, let's talk about which one to choose. Reviews of girls about protein for weight loss will allow to characterize it most fully. There are four main types of proteins.
Features of protein intake in women
First, a small digression. In fact, doctors do not distinguish between the needs of the female and male body for protein. If a person is involved in sports, then he should consume at least 2 g of protein for every kilogram of weight. That is, no matter what you are told in the shops of sports products, there are no female or male cocktails.
But drinking cocktails is not recommended for everyone. Sports nutrition is justified only in the following cases:
- Professionally engaged in sports, it is impossible to provide the body with protein only from a normal diet.
- It is necessary to carry out drying. This term is not equal to losing weight. By it is meant getting rid of the subcutaneous fat layer to emphasize muscle relief.
Now let's move on to the consideration of different proteins for weight loss. Reviews for girls can be very useful and help you navigate the market.
Whey Protein
Unlike professional athletes, most ordinary people focus primarily on price. This is justified, because often those brands that are widely used in big sports are completely unavailable in cost. From this point of view, you can put on the first place whey protein for weight loss. Reviews of girls note a rather pleasant taste and ease of use.
Instructors confirm that it is best suited for rapid weight loss, since it belongs to the most digestible proteins of animal origin, is a source of a large number of macro- and microelements, vitamins. It can be compared in composition with breast milk.
Product Features
Whey protein does not cause active muscle growth even under severe stress. This is very encouraging to girls who do not want to be like a bodybuilder. But there is a disadvantage to this product. Protein should not be consumed by those who have had a history of allergic reactions to milk. In other cases, it is ideal for those who want to lose weight. There are several subspecies in this group:
- Whey based protein. Contains up to 60% pure protein.
- Whey protein isolate. The price of this product is higher, as well as the benefits of it. Thanks to higher purification, the percentage of protein reaches 90.
- Whey protein hydrolyzate. It is used only by professionals, because it is expensive and has an unpleasant, bitter taste. But the concentration of protein compounds is almost 100%.
How to use
Often seen enough advertising, girls begin to look for information, as it is recommended to apply. There is a certain snag. Will you lose weight if you eat an extra piece of boiled chicken for an afternoon snack? Very doubtful. What if instead of dinner? Then the result becomes more likely. But if this source of protein enters the body before training, then it will be used to increase and strengthen muscle mass. The higher this indicator, the faster the metabolism and more calories are burned during training.
The analogy is clear. For convenience, we will not use chicken, which is also a source of fat, but protein for weight loss. How to drink? Reviews of the girls reveal in sufficient detail the sequence of this process. We formulate a number of rules that you can follow:
- To lose weight, you need to replace one of the meals with a protein shake. There is no fundamental difference, breakfast, lunch or dinner. This does not eliminate the need to eat fish and meat.
- Protein intake should be at least 2 grams per kilogram of weight. Usually with food we get a maximum of half, the rest needs to be collected.
- We exclude sweets from the diet.
- It is best to take a protein drink 2 hours before training. So the protein will have time to fully absorb.
- The following scheme is widely approved. In the morning, a cocktail, then a snack and a full dinner. The second cocktail 2 hours before training and the third 30 minutes after it. Do not forget a light dinner. This scheme stimulates the burning of fat.
- In a shaker to prepare a drink, you need to mix one measured spoon of powder and a glass of water. If you want to improve the taste of the drink, then you can take milk 0%.
Casein Protein Slimming
Reviews of girls often emphasize its feature for the reason that this protein is digested slowly. Its basis is cottage cheese protein, which is absorbed for a long time. It is very convenient to drink at night. Then the muscles will be able to recover all night, they have enough for this protein. And when you wake up, you will not feel hunger.
The pluses include the low price. But at the same time in the composition of not more than 60% of pure protein. The rest of the place is occupied, of course, by useful elements. Judging by the reviews, many girls take whey protein in the morning, and casein at night. It turns out a good tandem.
Soy protein
It is inexpensive and very popular. But it is distinguished by a serious drawback, it is difficult to digest and causes severe bloating. If you are prone to flatulence, then it is not recommended to opt for this group. Such effects will clearly interfere with sports.
What is the main plus of soy protein for weight loss? Reviews of girls are called a low price. But this is easily explained by malnutrition. Of course, you can not rely only on reviews, it is best to consult with a competent fitness instructor. Another drawback, a small amount of essential amino acids.
We have analyzed the main types of proteins, which today can be freely bought in any sports shop. And also talked about how to take girls protein for weight loss. Reviews suggest that extra pounds will go away only if you reduce the daily intake of carbohydrates. No more than 120 g of complex carbohydrates, i.e. cereals, are allowed. But sugar, sweets and desserts will have to be removed from view.
Instead of a conclusion
Proteins alone are not a means to lose weight. The key words are “sport” and “diet”. If the menu contains sweet, flour and desserts, then increased protein intake will only lead to a set of fat mass. Hence the conclusion, it is not so important to find girls a good protein for weight loss. Reviews note that it is much more important to develop an optimal diet for yourself. The diet should provide the body with all the necessary substances, but at the same time leave a small deficit, which will be borrowed from fat reserves.