Some consider protein a harmful dietary supplement, others consider it a panacea for losing weight or gaining muscle mass.
Which one is right?
What is protein - types of protein for sports, weight loss or weight gain
The term “protein,” which we hear more and more often lately, hides... ordinary protein . This sports supplement is designed to partially replace traditional food products, or become an additional aid in gaining muscle mass.
Often, ignorant people associate protein with primitive “chemistry” for quickly building muscles, but in reality this is not at all the case.
Protein is usually obtained from milk, eggs or soy. Not so long ago they began to extract it from beef.
That is, protein is not a synthetic, artificially created product - it is natural proteins , separated from other components and presented in a form that is convenient and accessible for quick and easy absorption by the body.
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Video: Famous fitness blogger about proteins
Tatyana Fedorishcheva is a fitness blogger with more than half a million subscribers. In her videos, the girl reveals many topics related to building a beautiful and slender body. Of course, she couldn’t ignore the topic of girls using protein supplements:
Protein food supplements in the form of powder concentrates for preparing cocktails enrich the diet of a losing weight girl with essential amino acids, help maintain muscle mass and lose fat. However, they are effective only if you follow a balanced diet with a 20% calorie deficit and subject to regular exercise.
Types of protein – which one do you need?
- Whey Protein
As the name suggests, it is obtained from regular whey. Absorption occurs quite quickly, so this protein is deservedly called “fast protein” in the sports world.
The supplement is taken immediately after exercise to instantly supply overworked muscles with amino acids.
The main purpose of use is to gain muscle mass - and, of course, lose weight.
Types of whey protein - what is it?
- Concentrate. It contains proteins, fats and carbohydrates in different proportions. Not the purest product, very cheap and not the most popular due to the high content of additional components.
- Isolate. Contains maximum protein and minimum fat with carbohydrates, BCAAs. Features: pronounced anabolic effect, protein content – up to 95%, high quality processing. Recommended for those losing weight and those choosing a low-carb diet.
- Hydrolyzate. The best option for whey protein. Here, pure protein is up to 99%, and absorption occurs as quickly as possible. The price is high, the taste is bitter.
Whey Protein Features:
- Prohibited if you are allergic to dairy products or lactose intolerant.
- The price is average (compared to other proteins).
- Absorption is fast.
- Animal origin (note: all essential amino acids are present).
- BCAA composition (approx. – valine, leucine, isoleucine) – about 17%.
- Casein
This additive is obtained by curdling milk. It is considered a slow protein due to its long absorption time.
Protein helps reduce the processes of catabolism (destruction) in muscles, reduces appetite, and is recommended for weight loss. One of the properties is that it interferes with the absorption of other proteins.
Types of casein – choose wisely!
- Calcium casein. A product obtained from milk with the help of special chemical compounds.
- Micellar casein. An additive with a more gentle composition and a naturally preserved protein structure. A better quality option and faster digestible.
Casein - features:
- Lack of a pronounced anabolic effect (note: useless for gaining muscle mass).
- Prohibited if you are allergic to casein.
- High price (approx. - 30% higher than whey).
- BCAA content is no more than 15%.
- Animal origin.
- Slow absorption (usually taken at night).
- Egg protein
The origin of this supplement is clear to everyone from the name. It is extracted from egg white albumin, as well as from proteins that are present in the yolk.
The most complete protein in terms of amino acid composition, which contains absolutely no fat and has a powerful anabolic effect. An ideal option for athletes for whom whey protein is not available due to allergies.
Egg protein – features:
- Prohibited if you are allergic to egg/white.
- Capable of increasing gas formation.
- It costs expensive.
- The absorption rate is high.
- BCAA – about 17%.
- Origin animal.
- The taste is specific.
- Soy protein
As the name implies, the main component of the supplement is soy. Most often, this protein is used by vegetarians and girls who dream of losing weight.
Types of additives:
- Concentrate. Contains 65% protein and retains carbohydrates. Obtained from the residue of extracted soybean oil.
- Isolate. The highest quality option obtained from soybean meal. Pure protein – over 90%, no carbohydrates.
- Texture. It is created from soybean concentrate. Used as raw material for products.
Soy protein - features:
- Low anabolic effect.
- Deficiency of amino acids in the composition.
- Low price (note: cheap raw materials).
- Average absorption rate.
- Plant origin.
- Presence of isaflavones.
- Anti-catabolic effect.
- BCAA content is about 10%.
- Possible side effects: decreased testosterone production.
- Multi-component protein
This versatile supplement consists of several different proteins. The goal is to increase the concentration of necessary amino acids in the blood due to some proteins and maintain it due to others for a long time.
A convenient protein for everyone who is too lazy to understand the properties of different proteins and choose their specific one.
The supplement is suitable for weight gain and those who like cutting.
Peculiarities:
- Absorption is long (note: after training, taking whey protein is much more effective).
- There are no standards for the composition of mixtures, so unscrupulous manufacturers often save on the share of whey protein at the expense of soy protein (study the composition!).
- Wheat protein
Not very common or popular. The supplement made from wheat is similar in composition to soybean, but costs less.
Peculiarities:
- Average absorption rate.
- Bitter taste.
- Plant origin (note: insufficient amount of amino acids).
- BCAA – about 12%.
- Beef protein
Its properties are similar to whey protein isolate, although it is more expensive and inferior in effectiveness.
It’s also not the most popular protein, and it also has a meaty, not the most pleasant, taste.
Peculiarities:
- High-quality amino acid composition.
- Fast absorption.
- Form – isolate.
- Gluten and lactose free.
- High price.
- Milk protein
It contains whey protein and casein.
Peculiarities:
- Average cost.
- Optimal absorption.
- Animal origin (note – the presence of all the necessary amino acids).
- BCAA – about 16%.
- Protein or gainer – what to choose?
For those who have not yet managed to understand all the features of sports/nutrition: a gainer is a supplement consisting of 80% carbohydrates, and only 20% protein (on average). This supplement is used mainly during strength training , when there is a need for rapid weight gain.
If your body tends to be “lush”, it is not recommended to use a gainer, otherwise all the carbohydrates you have not used will be deposited on your waist. As for proteins, they will not harm even athletes who are cutting .
Powder cocktails at home
And now I want to share with you recipes for powdered cocktails. In fact, such drinks are not only healthy, but also tasty. By combining different ingredients you can prepare a complete breakfast and even dinner. Smoothies with fruits are best consumed for breakfast or before training. They are also suitable for snacking. For dinner, it is better to limit yourself to skim milk or yogurt.
Morning cocktail
- 1 scoop of powder supplement;
- a glass of low-fat yogurt;
- freshly squeezed orange juice 30 ml.
Mix all ingredients in a blender.
Cocktail for a snack
- milk 0% 200 ml;
- 1 banana;
- cocoa powder 1 tsp.
All ingredients are mixed in a blender. It turns out to be a very tasty and satisfying afternoon snack. Ice can be added to the mixture. You will find even more interesting recipes in the article on how to make a protein shake at home.
Now you know whether you can drink a powder shake if you don’t exercise. And also in what quantity and what kind.
Well, let's lose weight the right way. If you have experience with this type of weight loss, please share and we’ll discuss it. Don't forget about blog updates. We have a lot of interesting topics ahead! See you.
Sincerely, Olga Steshkina
How to drink protein for a girl to lose weight - basic rules for taking protein for weight loss
Experts do not note any particular differences in protein intake for women and men. The inscription on the packaging stating that the product is made “especially for women” is, alas, just a marketing ploy .
Protein intake will depend on the intensity of training, daily routine and diet, as well as the characteristics of the body.
- The protein is mixed with liquid. Usually with milk, water or juice. The liquid must be at the optimal temperature (not hot) so that the protein does not curdle.
- It is better to find out the dosage with a specialist. On average, the body of an athlete who trains regularly should receive 1.5-2 g of protein per 1 kg of weight per day.
- The ideal option is when half of the daily protein intake comes from regular nutrition , and the other half from sports nutrition.
- Protein intake should be the same every day , regardless of whether there is a workout or not.
- Dosages in accordance with the situation (approximate “limit” of protein): for an athlete with no subcutaneous fat – 140-250 g/day, with a predisposition to excess weight – 90-150 g/day, with a minimum of subcutaneous fat and working on muscle definition – 150-200 g/day, for weight loss – 130-160 g/day.
- When should I take it? The most favorable time to take it is in the morning, before 8 o’clock, after breakfast. 2nd protein window – after training. At other times, the supplement does not give the desired effect.
- When losing weight, experts recommend drinking protein isolate once a day after training.
What is slow and fast protein?
Experts advise using a slow or complex type of protein for weight loss. Half of it should come from regular food. What is slow protein? This is a type of protein that is very slowly absorbed from the gastrointestinal tract. To process it, the body spends a large amount of energy and thereby consumes fat. One such protein is casein.
It takes 6-8 hours to digest. This means that at this time you will not want to eat. Of the vegetable proteins, soy is considered slow. If you are intolerant to dairy products, you can take soy protein.
Slow proteins contain cottage cheese, sour cream, yogurt, and cheeses. Keep in mind that if you exercise intensely, you cannot take casein alone. After training, the body urgently needs building material for muscles. Whey protein works best for this.
Complex mixtures contain different types of proteins. There is fast whey and slow soy or casein protein. They perfectly preserve muscles and help you lose weight. Complex and quick supplements are best taken before, during, or after training. But slow ones before bed or instead of a snack. Since they perfectly suppress hunger.
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The following protein supplements are recognized as the most popular and effective:
- Syntha-6 (BSN). Average cost: 2500 rub. Effective: when gaining weight, for beginners, for bodybuilders. Features: long-lasting action, enhances muscle growth, accelerates muscle recovery after training, improves the quality of anabolic processes. Contains: 6 types of protein (calcium caseinate, whey/protein isolate and concentrate, micellar casein, whey/protein isolate, egg protein), as well as dietary fiber, papain and bromelain, BCAA, glutamine peptides, etc.
- Matrix (Syntrax). Average cost: 3300 rub. Effective: for ectomorphs. Features: optimal taste, good solubility, gluten-free.
Ingredients: protein mixture (egg white, micellar casein, whey and milk proteins), BCAA, etc. - 100% Whey Gold Standard (Optimum N.). Average cost: 4200 rub.
Ingredients: protein mixture (whey/protein isolate, whey peptides, whey/protein concentrate), as well as lecithin, aminogen, sucralose, coffee and cocoa, acesulfame potassium, etc. - 100% Pure Platinum Whey (SAN). Average cost – 4100 rub. Effective: for “drying”, for weight growth, increasing strength and endurance, accelerating metabolism, rapid muscle recovery after exercise. Ingredients: whey protein, whey/protein isolate, sucralose, sodium chloride, etc.
- Protein 80 Plus (Weider). Average cost: 1300 RUR/500 g. Effective: for rapid muscle recovery, increased endurance, muscle growth.
Contains: protein mixture (milk/protein isolate, casein and whey, egg albumin), as well as vitamin B6, ascorbic acid, calcium carbonate, antioxidant, etc. - Elite Whey Protein (Dymatize). Average cost: 3250 rub. Effective: for muscle growth. Ingredients: whey/protein concentrate/isolate + milk/protein matrix with micellar casein, whey/peptides, acesulfame potassium.
- Probolic-S (MHP). Average cost: 2000 RUR/900 g. Features: anti-catabolic effect, enhanced muscle growth, 12-hour supply of amino acids.
Contains: BCAA, arginine and glutamine, complex of fatty acids, protein mixture. - ProStar Whey Protein (Ultimate Nutrition). Average cost: 2200 RUR/900 g. Effective: for aerobic and anaerobic training.
Ingredients: whey isolate/concentrate, whey peptides, BCAA, soy lecithin, acesulfame potassium. - Elite Gourmet Protein (Dymatize). Average cost: 3250 rub. Features: no aspartame, pleasant taste. Effective: for muscle growth, increasing endurance. Ingredients: protein mixture (whey/protein concentrate/isolate, milk protein with micellar casein).
- Elite 12 Hour Protein (Dymatize) . Average cost: 950 RUR/1 kg. Features: 12-hour action, average solubility, average taste. Effective: for muscle growth and recovery. Ingredients: protein mixture (milk, egg and whey proteins, glutamine, BCAA), borage and flaxseed oil, etc.
Why weight doesn’t come off with diets and workouts - the main mistakes in losing weight
The site Colady.ru reminds you: by prescribing protein and other nutritional supplements yourself, you take full responsibility for the improper use of drugs. We kindly ask you to consult a specialist!
What else is needed for results?
If you think that girls only need protein isolate for weight loss, or any other type of protein, then we dare to disappoint you. Protein is the basis of nutrition, without which it is impossible to achieve results. However, for quality weight loss, you will need another sports nutrition. If you remove all unnecessary things and concentrate on the essentials, then the following will be mandatory:
- Vitamin-mineral complexes and Omega fats;
- Complex fat burners;
- Pre-workout complexes and “pumps”;
- Fat burner.
5 reasons why ONLY A FAT BURNER WILL NOT HELP YOU or the stingy one pays... TEN-TIME!
Find out urgently so as not to lose money >>
It is clear that without vitamins and minerals, the body will not function normally and many metabolic processes will simply be inhibited, as a result of which excess fat will be lost extremely slowly. They are especially relevant in a serious calorie reduction regime, when getting the full amount of vitamins and other substances is out of the question. Complex fat burners will allow you to specifically “bomb” fat deposits. With intense training, you will be able to remove everything unnecessary much faster. Pre-workouts and pumps are needed in cases where, due to a low-calorie diet, there is no strength for high-quality work in the gym, as a result of which all progress slows down due to insufficient quality training.
If you want to achieve an ideal result, as in the pictures in this article, then you need to use the heavy artillery, that is, the most powerful additives. Most often, they are mandatory for all professionals, although they are also great for those who want to achieve an ideal figure for themselves, and not for competing.
In the West today, almost no fitness model can do without hormonal support. This is what allows us to see them sexy and “tough” all year round. So you shouldn’t expect a similar result just by buying a couple of supplements. Don’t create illusions, but choose an integrated approach!
So, what hormonal supplements can women use in this case?
SARMs are a category of fairly powerful drugs that are not steroids or prohormones and do not have the usual side effects. They act on androgen receptors, as a result of which they help maintain muscle rigidity and muscle volume. They also allow you to reduce the production of cortisol and further stimulate fat burning processes (they go well with fat burners).
Growth hormone boosters . It was Growth Hormone and its effects that created a certain revolution in the sports field. At the same time, it is necessary for both men and women. Such supplements include components that stimulate the production of Growth Hormone in the body, as a result of which you can receive all its “bonuses”.
If you want maximum effectiveness, then you need to take Growth Hormone itself. Unlike boosters, which stimulate the production of GH in the body, its direct intake from the outside allows you to achieve even better results. Among the main properties of Growth Hormone are:
- Accelerate fat burning;
- Maintain muscle volume even with the most grueling diet;
- Improve recovery (especially important during weight loss, as you can train more and more often);
- Preserve beauty.
It is precisely because of the last point that GR is so popular among Hollywood stars, whose faces at 60-70 years old can be almost without wrinkles and signs of old age. Growth hormone literally rejuvenates cells, which for some is even more important than losing weight.
If you want to learn in more detail about how to lose weight for women and maintain a tight shape constantly, then read this article: How to properly burn fat for women with the help of fat burners - a detailed guide!
Why do you need protein when losing weight?
Many nutritionists and athletes say that additional protein in its pure form is simply necessary for a girl’s body when losing weight. By adding this element to your daily diet with a correctly calculated ratio of protein/fats/carbohydrates, you can:
- diversify daily meals by adding desired foods;
- ensure active burning of fat reserves;
- Avoid sudden spikes in blood sugar.
Many will say, why do you need protein when losing weight for girls if protein is found in chicken or turkey? The answer is simple: these types of dietary meat contain such an amount of fat that it is simply unacceptable to take while chasing a slim waist. In this case, protein comes to the rescue when losing weight for girls . A high-quality sports supplement contains only 120-130 kcal in an average serving, while maintaining muscle mass in tone and actively fighting fat.
How to choose a protein?
When buying a sports supplement for weight loss in a store, it is advisable to choose whey varieties. The pure protein that forms the basis of this protein will protect muscle tissue during the diet. It has high biological value and rapid digestibility. By eating small portions of food in combination with such protein, you can quickly lose weight without harm to your health.
A casein protein supplement can achieve slightly less results in weight loss. When consumed before, you can satisfy your hunger without harming your figure, since such protein is absorbed very slowly.
Proteins that contain carbohydrates in addition to protein should not be used as a means of losing weight. This type of sports nutrition is called a gainer. Such a supplement will, on the contrary, promote weight gain.
How to distinguish a fake?
Before buying protein in a store, you need to pay attention to the expiration date. If it is close to the end, you should not take the supplement.
At home, to identify a fake product, it is recommended:
- Squeeze a small amount of powder with your fingers. The original protein will crunch when compressed.
- Smell the protein. The protein emits a characteristic “rotten” smell.
- Taste the protein. This product will stick to teeth, curl and form clumps.
- Mix powder with water. If it is original, it will form a slight foam and will not produce sediment.
Rules of use
Rules for taking protein for girls depending on the time of day:
- In the morning you need to consume egg or whey protein powder;
- instead of main meals or as a snack, you should take soy, complex or egg protein nutrition;
- Whey protein is recommended an hour before or after training;
- You should consume casein powder before going to bed.
For women actively involved in strength training, the smallest dosage of protein is 2 g per kilogram of weight. You cannot consume more than 2.5 g by weight - such a volume of protein is not absorbed. In addition, in this case, an additional load is created on the liver and kidneys. For girls who do not engage in sports, it is enough to maintain the amount of protein in the range from 1.5 to 1.7 g per kilogram of weight.
To determine the amount of protein in a protein powder, just look carefully at the product packaging and make simple calculations. For example, 1 scoop of 90% protein whey isolate contains 30 g of powder. Then the amount of this substance will be 30 x 0.9 = 27 g. Therefore, 2 tablespoons of such protein per day will give the body 54 g of the necessary nutrient.
Expert advice
The human body is able to qualitatively absorb no more than 35 g of protein in one meal. Therefore, it is recommended to divide the required daily amount of protein into 2-3 servings. After training, it is recommended to take a fast type protein supplement for muscle recovery. At night you should take a portion of slow casein protein.
The intensity of your workout also affects the amount of protein you consume. If on this day the load is only on certain muscle groups, it is enough to take 25 g of the product after its completion. In the case of an intense full-body workout, you should stick to a dosage of 40 g of protein for recovery.
On days free from physical activity, you should not refuse to use a sports supplement if you want to achieve progress in muscle development. In this case, the amount of protein must be calculated taking into account the protein foods consumed.
If the amount of protein corresponds to the norm by weight, then there is no need to take additional protein powder. Otherwise, it is recommended to fill the deficiency with a sports supplement.
If the amount of protein required is sufficient without a protein supplement, then you can limit yourself to 1 scoop of powder per day. It is recommended to divide this volume into 2 parts and drink before and after training. Protein can be mixed with other foods or used as an ingredient in healthy meals.
Instead of dinner, taking a sports supplement is allowed if there is a need to lose weight without compromising muscle mass. At this time, it would be correct to use slow casein or soy protein. Such protein takes a long time to digest and will provide long-term support to muscles in conditions of insufficient nutrition. You can replace other meals with protein, but no more than two per day. In this case, it is necessary to load the body physically and maintain the daily calorie intake.
Diet for weight loss
If there is a need to get rid of extra pounds, then you need to adhere to the principles of fractional nutrition. Portions during the diet should be small, the total number of meals should be at least five. In this case, protein shakes will be an excellent replacement for snacks. It must be borne in mind that portions of such a drink should be smaller than usually recommended. Experts advise using the supplement in the morning or before and after training.
Whey and slow-release proteins are more suitable for those losing weight. If there is a need to make your figure more prominent, then you need to additionally use the powder during the day.
The effectiveness of proteins for weight loss depending on the type and time of day:
| Type of protein | Morning | Snacks | Before training | After training | Before bedtime |
| Whey | High | Low | Average | Average | Low |
| Casein | Not effective | Average | Low | Not effective | High |
| Egg | Average | Average | Low | Low | Low |
