How to take protein for weight loss

Modern diet for weight loss does not give results, if the main part of the diet is not protein. It is this component that provides maximum fat burning, which is provided by the muscles. Protein is found in eggs, hard cheese, meat and fish, but this amount is not enough. Hence the need to use protein in its pure form, which is protein. In fact, such a diet is considered to be a diet, protein provides the body with vitamins and elements that are necessary for a full life.

How to choose a protein for weight loss

The protein varies depending on the rate of absorption, breakdown and the percentage of active ingredients. It is believed that there are 4 types of mixture: whey (quickly absorbed), isolate, hydrolyzate and complex protein.

It is difficult to say for sure which of the listed compositions is right for you.A certain type performs specific functions, contains a different amount of protein and differs in composition.

1. Whey Protein. The main feature of the product is considered to be, it is rapidly absorbed by the body. The composition is ideal for people who have a main goal - a set of muscle mass and weight loss. In this case, a positive feature of whey protein is that it satisfies hunger, normalizes glucose level (useful for diabetics), accelerates metabolic processes in tissues. "Fast" protein is recommended to take in small quantities, 2 times a day. Otherwise, you can not lose weight if you increase the amount consumed.
2. Protein isolate. The composition differs relatively expensive pricing policy due to the fact that it contains from 80 to 90% of pure protein. The remaining 10-20% is glucose, the right carbohydrates, lactose, fats, and food flavors. Isolate is considered an effective tool for those who seek to gain muscle mass and at the same time dry the body of fat.
3. Protein hydrolyzate. For the most part, the drug is designed for professional athletes who are engaged in intensive training, "dried".As a rule, hydrolyzate is drunk by bodybuilders and fitness bikinis, they are most required to give the muscles the desired shape. A negative feature of this type of protein is that it is absorbed for a very long time. For this reason, girls who wish to lose hateful kilograms are unlikely to succeed.
4. Complex Protein. The composition includes several types of protein, is available in the form of bulk mixtures with additives. The complex protein is comparable to whey in application, it is best suited for weight loss. Since the product contains proteins that are different in action and absorption rate, the result is obtained several times faster. The composition is suitable for gaining muscle mass, often used before and after workouts.

From the above, we can conclude that the choice of protein is a purely individual concept for each person. However, experienced nutritionists unanimously say that complex and whey protein is considered the optimal composition for weight loss. Choose protein based on financial opportunities.

Important aspects of taking protein for weight loss

After buying the protein inevitably raises the question of how to take it properly, without harming the body.

1. The amount of composition that is required to gain muscle mass and weight loss varies considerably. If you want to get rid of extra pounds, taking protein should be halved, unlike situations with muscle building.
2. Even if you bought pure protein, you can not completely exclude natural food, which includes protein. Get a certain amount of protein from fish, eggs, poultry meat, pork pulp, hard cheese, soy.
3. It is important to remember forever that naturally obtained protein should not exceed the mark of 4 grams. on 1 kg. body mass. Also, the protein must exceed the rate of carbohydrates and fats, this condition is mandatory.
4. Balance your diet so that you eat all kinds of vitamins. Otherwise, liver, kidneys, heart can suffer from excess protein, malfunctions in the gastrointestinal tract will begin.
5. The main aspect of weight loss with the help of protein is considered to be that the use of the drug is allowed only in combination with physical exertion.It is due to a set of muscle mass that fat is burned. Otherwise, the result will be insufficient, there is a risk of gaining extra pounds.

Methods of taking protein for weight loss

The use of protein can be divided into 5 periods: morning, afternoon and evening intake, the use of the mixture before and after exercise. Consider the method in more detail and highlight the main aspects.

1. The average sleep time of an average person is about 8 hours. It is reasonable to believe that during this period of time the body is “starving”, because the nutrients do not come. Maintenance of all functions of the internal organs is carried out at the expense of amino acids and glycogen, which are the product of the destruction of muscle fibers. To avoid decay, it is necessary to drink protein on an empty stomach immediately after waking up in the morning. The best option for this time of day is whey mixture, which will fill the body with nutrients in a short time. The portion is 3 gr.
2. So that muscles get amino acids and grow faster,need to take protein in the daytime. Do not be lazy to cook the composition in the lunch meal, eat regular meals and at the same time drink a cocktail. The daily portion makes about 3 gr., At the same time such portions have to be two. In cases where the possibility of consuming protein in 2 stages is absent, give preference to a hydrolyzate (slow) or complex protein.
3. The next stage is taking protein before training. No matter how many times you eat natural food, the bulk mix should be drunk 1 hour before your workout begins. The ideal option in this case is fast protein (whey), which is absorbed in a short time. In no case do not drink a cocktail immediately before exercise, there will be no benefit from this. Portion 5 gr.
4. After the load, it is necessary to remove lactic acid from the tissues so that the muscles will return to the previous combat readiness. Such a move will allow splitting fats many times faster. The composition will saturate the muscle fibers with the necessary elements that were consumed during exercise. This stage is considered to be the most important, drink 5 gr. mix half an hour after class.
5. The final stage - taking protein in the evening. Many believe that you can not use the product at this time of day, but this misconception is extremely erroneous. As mentioned earlier, protein is pure protein, you will not start to gain weight intensively from it. Take 3 gr. whey protein for 30-60 minutes before sleep, the body will expend energy, based on the amount received.

Practical recommendations

1. To lose weight with protein, make a menu so that you have at least 3 main meals. Do not forget to drink protein at lunch (with regular meals). Periods before and after exercise are considered snacks, after taking protein you cannot eat for another 2 hours.
2. It is known that protein absorbs fluid from the body, so it is important to observe the water balance. If you lead a measured lifestyle, drink at least 2.5 liters. water per day. People with increased physical activity are recommended to increase the amount to 3.2 liters. in a day.
3. You can add protein to coffee, fresh juices, fruit drinks without sugar, kefir, ryazhenka, milk.It is also recommended to use natural low-fat yogurt mixed with chicken eggs and protein.

First of all, you need to choose a suitable protein for weight loss. Prefer complex or serum composition, do not miss the reception of the product. Add protein to drinks or take it with water, it all depends on personal preference. Exercise, eat often in small portions.

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