Protein: why you need it and how to drink it correctly

Many people think that taking protein is only necessary when building muscle. However, recent studies in this area show that this is far from the case. Protein takes an active part in the construction of not only muscles, but also all organs of our body. Its deficiency causes the accumulation of fatty mass, the body does not receive the required amount of building material, the hair becomes brittle, and the skin becomes flabby. Therefore, today many girls prefer to lose weight with the help of protein. How to take it correctly, what types of protein are known, and how they differ, read below.

Protein benefits

Protein is now available in several varieties: powder, shakes, bars. If you want to lose a few pounds and not feel hungry at the same time, then this product is simply necessary for you. However, just lying on the bed and sipping a protein shake will not help you get beautiful shapes.

So, protein not only helps to form muscles, but also defeats hunger, without harming the figure, accelerates metabolic processes and participates in the process of destroying fats. Indeed, to digest protein, the body requires much more energy than what it contains, so the body begins to break down fats, while receiving the missing calories, which leads to a decrease in volume.

Protein consumption while losing weight will relieve you of saggy skin, split ends. Protein also affects the breakdown of carbohydrates by controlling the glycemic index.

Protein harm

Some are quite wary of sports nutrition and protein in particular. Questioning the benefits of its use. Ascribing some negative qualities to the protein: a negative effect on potency, kidneys, liver. However, studies have shown that pure protein has no destructive effect on the body. On the contrary, it restores the work of organs, sponsoring the body with building material.

The exception is people with individual protein intolerance, but this is a rather small group, and if you are not part of it, you can take protein at any age. The main thing is to pay attention to the rules for using the product. Indeed, depending on the goals set, the protein intake schedule will differ.

Slimming protein

Use slimming protein should be done very carefully. They can replace one or more meals. After drinking 200 ml of the drink, you will not feel hunger for 3-4 hours. Losing extra pounds, in no case should you drink protein while eating. This can have the opposite effect. If you have had time to eat something, then wait 45-55 minutes before taking protein.

Are there any other reasons for consuming protein while losing weight? Of course have.

If you are on a diet, then naturally, you reduce the amount of food consumed, which can lead to a lack of protein, and the body begins to borrow it from the muscles, which leads to their flabbiness, nails begin to exfoliate, hair breaks and breaks, the skeletal system becomes thinner.

Low protein calories and high energy consumption for its processing lead to a significant reduction in fat mass. After all, the body will borrow the lack of calories from the available fat reserves.

The best time to consume proteins for weight loss is 1.5-2 hours before training, it is better if it is active aerobic exercise.

If you linger somewhere during the day, then without harm to external forms and health, you can have a snack with a protein bar, washed down with a sufficient amount of water.

Today there is a large assortment of this product on sale. You can choose a dessert for every taste. Below we will talk about the types of protein, therefore, when choosing a bar or any other protein product, pay attention to the type of protein used. It is on this that the cost of the dessert depends.

Protein types

Today, several types of protein are produced, each of which differs in its properties and degree of purification:

• The most readily available is vegetable soy protein. It is often used to make inexpensive snack bars.
• Casein protein is made from fermented milk, it saturates the body for a longer time than the previous one.
• By purifying animal protein, whey concentrate is obtained; it is quite popular among people who want to lose extra pounds forever because of its low cost. However, the percentage of assimilated product in it is no more than 62-63%.
• Highly purified protein is obtained from the production of whey isolate. Thanks to high-tech processes, the amount of digestible protein reaches more than 96%, while the amount of lactose in it is minimal.
• The purest and most digestible protein is whey hydrolyzate. This is a new type of protein that is maximally absorbed and saturates the body. Sufficiently high cost is its only negative factor.

How to take protein

Before answering this question, you should decide on the reason for consuming protein. If your goal is build muscle, then it is better to drink protein after training, and mainly strength. But if you dream of losing weight, then you can replace any meal with a prepared cocktail or drink a glass 1.5-2 hours before the start of your workout. Try to do more cardio exercise, it is this direction in combination with protein that will help you get rid of extra pounds in a short time.

Do not be afraid that replacing, for example, dinner with a protein shake, you will go hungry. The protein contained in the drink will saturate your body enough without spoiling your figure.

In addition, the cocktail has a low calorie content, despite its excellent creamy taste with numerous nuances.

The general principle of losing weight with protein is as follows. The body simply needs carbohydrates to generate energy, it is to them that it first of all turns to for support. By replacing breakfast or dinner with a protein shake, you not only reduce the calorie content of your meals, but also drastically reduce the amount of carbohydrates in your diet. With a lack of the latter, the body, not receiving a sufficient amount of energy, begins to take it from fat reserves. Consequently, the fatty layer becomes thinner and disappears. However, this is only possible if cardio is included in your schedule. Otherwise, the body will not need to release extra calories.

Most importantly, do not forget one important principle. At one time, your body is capable of assimilating about 40 grams of protein. Therefore, you should not consume large portions at a time. It is better to break them down into several steps. Drink the last portion of the shake no later than 2.5 hours before bedtime.

Where is protein found

You can saturate the body with protein not only by using special cocktails and bars. A lot of protein is found in everyday foods. Animal protein is found in meat, fish, poultry, eggs. In addition to the animal component, you can supplement the diet with vegetable proteins, these are peas, soybeans, asparagus, lentils, beans.

How to make a protein shake

You can prepare a drink not only using expensive special powders. At home, you can make a protein drink using a blender, beating all the ingredients in it quite strongly. Here are some of these recipes:

• 360 ml of low-fat milk, 125 g of natural yoghurt, some fresh strawberries and a spoonful of flaxseed;
• 260 ml of milk, 1 spoon of honey, banana, some ground oatmeal and natural yogurt;
• 300 ml of milk, banana, 150 g of cottage cheese, 2 tablespoons of oatmeal, a spoonful of honey;
• 200 ml milk, banana, a pinch of cinnamon and honey;
• 200 ml of milk, banana, 1 protein, 60 g of cottage cheese, a little fruit syrup.

And one more little piece of advice. If you freeze the banana before use, then the cocktail will turn out to be thicker. Give preference to natural products. If you buy powder from a store, pay attention to the ingredients included in it.

A single serving of the drink should not exceed 260-310 g. This is quite enough to kill your appetite for more than 3 hours.