The modern market offers a large selection of all kinds of nutritional supplements. It is often quite difficult to choose the most suitable option for yourself that would meet the objectives. Are you training endurance, developing strength, or just trying to live a healthy lifestyle?
There are a myriad of supplements that can be divided into specific categories. But this article focuses exclusively on the forms of protein powder that are most suitable for women.
There are several types of protein powder available in the market. Among them are the following:
- plant origin: soy, rice and pea protein;
- animal origin: whey, casein and egg albumin.
Balanced diet and protein
The lifestyle of many of us does not allow us to eat properly. As a rule, the main meal is eaten in the evening, which slows down metabolism and leads to weight gain. Proper nutrition is, first of all, a mandatory breakfast, which starts all processes in the body with at least two snacks, lunch and dinner.
This is where protein shakes come to the rescue; you can make a snack with them; taking them in a shaker with you to work will save time and prevent you from eating extra candy while having tea with a colleague.
By replacing 2-3 meals with protein, you can lose weight, without starvation and the desire to “break out”, as with a low-calorie diet. You can stay with this nutrition system for a long time, it all depends on how much weight you want to lose.
The best time to take protein shakes is breakfast, snacks, and if you are working out at the gym, then before and after them.
Those losing weight need to select slowly digestible and complex proteins; the body spends a lot of energy on their processing, which leads to weight loss.
Whey protein for weight loss is most effective when taken in the morning, before and after training. Casein protein is ideal for snacks and dinners. Egg whites are good for breakfast and snacks.
Reviews from girls
Now it’s clear which protein girls should choose for weight loss. Reviews from women who have managed to lose weight on protein vary. Someone managed to bring their figure to ideal parameters. Such girls testify that in addition to drinking cocktails, they also actively played sports and kept a food diary.
But the negative reviews are not so rosy: some girls not only failed to get rid of extra pounds, but they also developed serious health problems. As a rule, this is due to the fact that they initially had pathologies of the urinary system.
Time to take protein shakes
We all know that you can’t eat at night, it leads to unnecessary fat deposits. Can you eat protein late at night? This isn't about protein shakes, especially if you're on a low-calorie diet.
For a late dinner, it is better to choose complex protein mixtures with proteins with different digestibility. This will give the body strength and resources for muscle recovery.
Breakfast should not be skipped; thanks to it, we feel a surge of strength and energy.
Replacing your morning meal with a protein shake will keep you full, free of calories, and keep you productive until lunchtime.
If your goal is to gain muscle mass and create relief, then you need to take protein throughout the day.
Contraindications
Despite the fact that protein is considered safe, it also has contraindications:
- kidney disease (renal failure) or a predisposition to it;
- individual protein intolerance (can cause an allergic reaction and digestive upset).
If the decision to take protein was made independently, without the advice of a specialist, you need to monitor changes in your condition. When appearing:
- allergies,
- diarrhea,
- increased gas formation,
- pain in the abdominal area - you should stop or reduce the use of the sports supplement.
Protein for body contouring
If you set a goal not only to lose weight, but also to build muscle, protein shakes should be taken as often as possible. It is better to take protein a couple of hours before physical activity. Also, for effective muscle function, before training you need to take a complex with amino acids, it prevents the destruction of muscle protein.
After physical activity, protein mixtures are also taken to restore blood glucose levels and nourish muscles. Whey protein is ideal during this recovery period.
What it is
Protein is an organic compound whose structural unit is an amino acid. It participates in the structure of body tissues and helps speed up the process of muscle growth.
The importance of protein for full human activity cannot be underestimated. Thanks to it, construction, enzymatic, hormonal, protective, transport, and energy functions occur.
From a fitness perspective, the benefits of protein include:
- Development of the body's protective functions.
- Muscle gain.
- Loss of body weight. Thanks to its high nutritional properties and vitamin complexes, the food supplement saturates the body for a long time. The high protein content helps burn deposits during and after exercise, even at night.
- Creation of the necessary relief.
Sports nutrition is a good alternative to products, since it is difficult to create a complete diet on your own to achieve high results in fitness.
Dose of protein taken for weight loss
Exceeding the daily dose of protein for a long time can lead to constipation, calcium deficiency, liver and kidney disease. In no case should you neglect vegetables, fruits, meat and fish. Everything needs moderation, and it is very important to correctly dose the protein level in the cocktail.
When losing weight with protein shakes, men need about 165 g of protein, women about 145 g per day. For relief, men 210-250 g of protein, women 170-200 g per day.
Remember that only 40 g of protein is absorbed at one time, so based on this, calculate the required number of shakes per day.
Casein protein is best taken for weight loss, as it is absorbed very slowly.
How to choose
There are many types of sports nutrition. Therefore, the choice must correspond to the goal that the person faces:
- Weight loss.
- Muscle growth.
- Preservation of muscle volume.
You should also consider the duration of classes and the time when you plan to take protein. It is important to take into account the type and intensity of the load.
For the first time, it is advisable to purchase a small jar in order to later find a suitable product that suits personal preferences.
Photo of protein for weight loss
Questions for a specialist?
You have already received answers to the question whether girls can drink protein while losing weight. But let's look at a few more popular questions and answers from nutrition experts.
Is it possible to drink protein without training to lose weight?
Of course, it is right for girls to drink protein for weight loss, combining it with physical activity. Sports not only speeds up your metabolism, but also helps maintain muscle tone. However, adding a couple of servings of powder per day will also be useful for ladies who do not have physical activity, since protein is necessary not only for our muscles.
What natural sources of protein are there?
Many food products contain protein, but which one is best for a girl to lose weight depends on personal taste preferences.
Foods that contain large amounts of protein:
- grain, soft low-fat cottage cheese;
- dairy products (Greek yogurt, whey, milk);
- eggs;
- beans;
- cereals;
- meat, poultry, fish, etc.
The most protein is found in white chicken meat and eggs. Animal protein is more valuable in terms of amino acid profile and bioavailability than plant protein.
Is it possible to gain weight from protein?
Protein shakes do not promote weight gain when used correctly. If you mix the powder with sweet drinks, milk and add syrups, this will only add calories to your daily diet.
We advise you to choose a supplement with a pleasant taste that you will mix with water. In this case, you will get only valuable protein, without extra calories.
Find out more about the answer to this question in the video:
