- What effect does protein have during drying?
- What protein is considered the best for weight loss?
- Whey and Casein Proteins
- Protein Selection Criteria
- Protein intake during the drying period
The intake of protein complexes is one of the most effective ways to increase the effectiveness of a diet. As shown by numerous studies, the use of protein during the weight loss period helps to burn body fat and maintain muscle mass. The results obtained by scientists have also demonstrated that the effect on fat burning is due to the type of protein used.
- 1 What is the effect of protein during drying "> 2 Which protein is considered the best for weight loss?
- 3 Whey and casein proteins
- 4 Protein Selection Criteria
- 5 Protein intake during the drying period
What effect does protein have during drying?
Under drying, it is supposed to use exclusively low-calorie nutrition, a characteristic feature of which is a low protein content, which provokes a deficiency of this substance in the body. This negatively affects the health and well-being of a person, leading to numerous problems. To avoid such consequences, and take a protein that contributes to:
- loss of body fat exclusively and muscle preservation;
- suppressing appetite against the background of a reduction in the usual nutritional value of the diet;
- burning fat due to the energy spent on the breakdown of protein.
Thus, the intake of protein when drying the body allows you to maintain health, as well as get rid of fat, minimizing the loss of muscle tissue. Experts recommend consuming about 1.5 grams of protein per kilogram of body weight during a diet.
What protein is considered the best for weight loss?
The answer to this question is the results of research. In 2000, scientists set up an experiment in which 38 participants were divided into three groups. The first adhered to an exceptionally strict sports diet, the second not only kept a dietary menu, conducted active physical activity, but also used casein protein, and the third did everything in the same way as the second, but took whey protein. The dosage of the protein was given in the recommended norms, that is, 1.5 grams for each kilogram of its own weight.
All participants in the three groups lost about 2.5 kilograms. And if the indicators of the total lost mass were almost the same, then the percentage of reduction in body fat, on the contrary, was different. In the first group, it amounted to 2, in the second - 8, and in the third - 5 percent. In addition, athletes taking casein gained 4 kilograms of lean muscle mass, and “experimental” users using serum gained about 2 kilograms. Therefore, the protein during the drying period not only has a positive effect on the process of burning fat, but, subject to regular training, promotes muscle growth.
The effect of soy protein was investigated in 2006. As the results showed, this type of protein, which was compared with whey, was not so effective. This is due to the fact that it does not have a high content of amino acids. Thus, experimentally it was possible to determine that casein and whey are the best protein for weight loss . Experienced athletes recommend taking casein to suppress appetite either at night, as it well eliminates the feeling of hunger, and the serum complex helps preserve muscle. The use of casein protein before bedtime provides muscles with amino acid nutrition all night. This has a positive effect on muscle growth, prevents catabolic processes.
Nutritionists do not recommend the use of protein as the sole source of protein during the diet. Its component of the total number of protein delivered per day should be no more than 50%. The remaining amount of the substance is consumed with food of animal origin.
Whey and Casein Proteins
To choose a truly high-quality product, you need to pay attention to both the manufacturer and the composition. A good protein should have a minimum of carbohydrates, and a maximum of protein. To help with the acquisition allows ratings of the best brands.
Casein is recommended to be taken in the evening or between separate meals, and whey in the morning, 60 minutes before and after classes. It is not enough just to consume protein and wait for the result, you need to exercise regularly and hard.
Protein Selection Criteria
The effectiveness and quality of the protein are determined by the manufacturer. Foreign companies are considered to be the best, therefore it is recommended that foreign products be purchased.
Among whey proteins, four products are most in demand and popular:
- 100% Whey Gold Standard from Optimum Nutrition;
- ProStar Whey Protein from Ultimate Nutrition;
- Elite Whey Protein by Dymatize;
- 100% Pure Platinum Whey (SAN).
Due to the high competition in this segment of sports food, manufacturers of casein complexes are constantly releasing the latest products, competing in efficiency, quality, taste and price. This allows athletes to pick up good casein at the most affordable cost without any problems.
The following complexes are considered the best casein proteins:
- 100% Casein Protein by Optimum Nutrition;
- 100% Casein by Dymatize;
- Prostar 100% Casein Protein from Ultimate Nutrition;
- Combat 100% Casein by MusclePharm.
Protein intake during the drying period
The process of losing weight requires special control over the amount of supplements taken. Otherwise, there is a risk of consuming excess calories, which will affect the drying results. The recommendations for taking casein and whey are different.
The casein complex should be taken optimally in half of the portion recommended by the manufacturer twice a day - once between meals and once immediately before bedtime. Whey protein is also drunk at half the optimal rate, but once in the morning, then an hour before training and an hour after completion.
The use of small portions in several doses can improve the metabolic rate, will not bring any harm to the process of losing weight. Calculating calorie intake by dividing the dosage indicated in the product instructions by 2 is no problem.