Protein for the girls: do I need to take the effectiveness slimming drinking rules

Protein (as the protein “protein”) is a sport Supplement to support the growth of your muscles. Sports nutrition is very actively used with regular loads, but most often men.

Let’s see whether the protein girls, what is its benefits and harms, what are the features of protein intake is important to know and whether effective protein for women?

Protein: what is it and what is its benefit?

As you know, protein is a source of proteinthat is needed by the body for its normal functioning. If you exercise, the body’s need for protein increases. Amino acids that comprise protein, are the building material for muscle tissue. You can get them from ordinary food or sports nutrition. There is a certain norm on the daily intake of protein, which you need to adhere to both women and men.

What are the consequences of lack of protein?

The problem with many women’s diets lies in the shortage of protein that is found in meat, fish, eggs, cheese, legumes, some cereals. What can threaten the lack of protein in the body for girls? First, you may experience nervous and physical exhaustion, weakness and fatigue. Second, the deteriorating condition of skin, hair, nails that are most vulnerable to lack of nutrition. Third, destroyed muscle tissue, which leads to deterioration of the body and a slower metabolism.

Protein are equally necessary for both men and women. And if you exercise, it is particularly necessary, because the is more active consumption of nutrients and amino acids to restore the body after stress. The minimum intake of protein for a sedentary person of either sex – 1 g per 1 kg of body weight (for example, if you weight 70 kg you need at least 70 grams of protein). For people involved in sports, this rate is higher in 2-2,5 times. Not always possible to recruit the required rate of protein together with food, and then come to the aid of sports proteins.

Read more about the benefits of PROTEIN

What is a protein?

Sports protein is a protein in the form of dry powder. It’s not chemistry, at the core of the protein are the usual products (milk, eggs, soya, meat – depending on the kind of protein), which during processing was cleaned from fat and carbohydrates.

The protein dissolves into liquid and consumed as a cocktail as a snack or as a full meal. In protein is often added sweeteners, so it pleasant to the taste (although you can buy a protein without any additional flavors). Protein helps girls to make up for the normal protein to accelerate recovery and muscle growth.

The pros of protein intake for girls:

• Promotes the growth and renewal of muscle tissue
• Inhibits the catabolism (destruction of muscle tissue)
• Strengthens the immune system and promotes rapid recovery from workouts
• Ensures the delivery of nutrients to tissues and organs
• Perfect as a snack or meal, pleasant to the taste
• Reduces appetite, which helps to speed up the process of weight loss
• Convenient to use: in the form of cocktails, or for making protein bars or diet cookies for dessert
• Provides normal protein, while protein from protein is digested better than protein from regular foods

However, despite the benefits of protein intake for girls, there are certain nuances which are important to remember. First, none of protein shake doesn’t replace natural foods that contain many essential vitamins and minerals. Secondly, excessive consumption of protein and excess of the daily requirement of protein can cause a number of problems: disruption of the gastrointestinal tract, calcium loss, constipation, diseases of kidneys and liver. Therefore, the protein intake should be competent and balanced.

Harm and cons of protein:

• Can cause problems with the gastrointestinal tract (indigestion, constipation, intestinal inflammation)
• Can cause problems with your kidneys or liver, especially if you have a chronic or past diseases of these organs.
• Protein is quite a costly product
• Not fully explored the influence of protein on the body is under constant long-term use

How effective is protein to the girls diet?

There are a number of studies that the protein intake for girls is helping the process of burning fat during a low calorie diet. However, you need to understand that protein is just protein so its role in weight-loss is insignificant. Yes, a protein shake helps reduce appetite and is a low-calorie snack. But still the main role in the process of losing weight plays total quantity and quality of food consumed during the day, not protein intake.

Initially wrong to ask the question, protein is the girls for weight loss or is not needed because protein is not a tool for weight loss. It is designed for growth and maintenance of muscle mass, increase athletic performance, speed recovery, not for weight loss. Of course, you can serve it as a snack or as a protein Supplement and without exercising. But first and foremost, the protein is intended for those involved in strength training to maintain or gain muscle.

Should girls take protein?

For protein intake, there are no contraindications sex. Protein are equally necessary both for men and for women. Another thing is that protein intake needs to be justified. In order to answer the question of whether girls take protein, let’s see in which cases his method appropriate in some cases, it can take, but not necessarily, and in some cases, the protein intake is contraindicated.

In some cases, the girls recommended protein?

• When engaging in professional sports or regular intense exercise for recovery of nutrients and amino acids.
• When doing strength training large weights to maintain or build muscle.
• The shortfall of the value of protein due to limitations in the consumption of any food products (meat, fish, cheese, eggs).
• If the increase in weight in the case of asthenic physique through muscle mass, not fat (surplus calories).

Thus, if you exercise and care about the quality of the body, the protein intake will be useful and effective for maintaining muscle and fast recovery.

In some cases, the protein girls to consume is possible, but optional:

• If you do not exercise, but simply want to lose weight.
• If you are doing light fitness: running, cardio training, exercises with light weight, group classes, etc.
• If you are doing strength training, but consume enough protein from natural foods and this variety of protein (i.e. meat, fish, and cheese, and vegetable protein).

Of course, you can use protein as a snack, a full meal or as an ingredient for PP-dishes, even if you don’t exercise. Protein helps reduce appetite and is a good low-calorie snack option. If you have no contraindications, no harm.

In some cases, the protein girls is contraindicated:

• If you have a chronic or acute liver disease, or kidney disease (or the disease of these organs in anamnesis).
• If you have diseases of the gastrointestinal tract (only with doctor’s permission).
• If you have an intolerance to the protein.
• If you have individual intolerance to the components included in the protein (e.g., whey protein should not be taken during lactose intolerance, but in this case it can be replaced by another form of protein).
• If you have any side effects from taking protein (mostly it could be colic, constipation, diarrhea, or allergic reactions).
• If you have an intolerance to sweeteners (in this case, you can choose the protein without additives)
• If you are pregnant or breastfeeding (about the intake of protein by girls in this period, argue many experts, but it is better not to risk).

Protein is not recommended at diseases of kidneys or liver , not becausethat it has any harmful components, and because the digestion of protein is a serious burden on these organs.

5 myths about protein intake for girls

Myth 1: Protein helps girls lose weight

Protein is not a fat burner and it is not a magic pill that helps to get rid of extra pounds. It’s just a squeeze of the protein product in dry form for ease of consumption. Protein can be used as a low-calorie snack or meal, thus reducing total daily calorie intake.

There are studies that protein in combination with a low calorie diet and exercise stress increases the level of fat burning. But to expect that regular intake of this supplements will seriously affect the process of losing weight, still not worth it. Reiterate, losing weight is not of protein, a deficiency of calories when you consume food less than the body is able to spend.

From fat burners it is better to take L-carnitine

Myth 2: women don’t need protein, because it increases muscle and the figure becomes like pitching

First, the girls are very hard to increase your muscle mass because of peculiarities in hormonal levels. Even competent strength training and sufficient protein intake will not guarantee you a serious gain of muscle mass (a lot depends on genetic features). Second, the protein does not affect muscle growth directly, it only creates a favorable environment for the maintenance and growth of muscle tissue. Along with that, you still need to do strength training and eat correctly.

So fear of losing a feminine figure because of protein is unfounded. If you are afraid of girls with athletic muscular body, remember that they have achieved such a result through hours of classes in the gym with heavy iron.

Myth 3: protein is a harmful chemicals

Sports protein is produced from natural ingredients (milk, soy, eggs – depending on the kind of protein). By treating them with purified from other components, leaving a pure concentrated protein. Thus in this form of protein is absorbed faster than protein from our food, as he is cleared of fat and carbohydrates. Proteins are available in dry form for easy storage and consumption, there is no “chemistry” as such.

The protein has a negative impact on the kidneys and liver if it’s vulnerable organs in humans (e.g., was the disease). But not because protein powder contain any harmful components, and because when the assimilation of large amounts of protein (any protein, including conventional products) is a lot of load on these organs.

Myth 4: Protein helps to build muscle even without weight training

No, it is not. Protein helps to build muscle, if you are doing strength training with big weights. Many people think that drinking enough protein, and your muscles will grow. But protein is not a magic elixir for muscle building. This is just good support and nourish your muscles during the period of regular exercise.

Myth 5: protein is the girls don’t need because they don’t have to worry about muscle. The main thing to be slim and slender.

Muscle is not only the quality of the body, but also a regulator of metabolism. The more muscles in your body, the more calories you can burn your body is at rest (1 the muscle cell spends 4 times more energy than fat). Different diets, unbalanced nutrition, lack of exercise destroys muscle tissue. For example, when low calorie diet the body in the first place will not consume fatty tissue, and muscle, because they take more energy. To save their body from the point of view of survival it is simply unprofitable.

But the female body is, in principle, inclined to lose the bofa much greater quantity of muscle mass during caloric deficit. In addition, with age there is a natural decrease in muscle mass. All this slows down the metabolism and makes weight loss and keeping in shape.

Most training girls the word “protein” immediately raises associations with the roll, which is depicted on the jars with sports nutrition. Don’t worry, you won’t shake your muscles from protein. It’s just a protein Supplement that will help you maintain muscle relief in natural volumes (and even then, only with regular strength training). In order for the girl to shake the body before significant volumes are required months and years of intense strength training in the gym with iron. To gain serious muscle mass even the girls with protein a very difficult task.

Is it possible to get fat on protein?

Some girls complain that they gain weight from protein. But protein can’t gain weight, it is possible to recover only the excess of the total calories in the diet. For example, if your norm of 1800 kcal per day and you consume 2500 kcal, then you will get better no matter in your diet protein or not.

So if you consume protein and higher than normal calories, you gain weight. As well as without sports nutrition will you gain weight if you exceed your calorie consumption. Moreover, the caloric value of protein is also need to consider in your diet. Ie, a serving of protein smoothie contains a certain amount KBZHU therefore, these numbers also need to be considered when calculating the daily energy intake.

To calculate the caloric content of protein is very simple. In the Bank there is usually a scoop (scoop)by which you will measure a dose of a dry powder. Stingy with the amount specified on the packaging (usually 30 grams). The ratio KBZHU specific protein are also usually indicated on the package. Based on these data you can calculate the calorie content of a single protein intake.

For example, the popular whey concentrate Optimum Nutrition 100 g of powder contains:

• Calories: 375 kcal
• Protein: 75 g
• Fats: 3.8 g
• Carbohydrates: 12.5 g

Accordingly, in one scoop 30 g contains:

• Calories: 112,5 kcal
• Protein: 22.5 g
• Fats: 1,14 g
• Carbs: 3.75 g

As you can see, protein powder is zero calorie, so don’t forget to take into account when calculating KBZHU if you don’t want to gain weight. Consider also the caloric fluid, which dissolved the powder, if it’s not water. It is very important to keep a food diary while taking the protein to the girls, because excess protein has the same negative consequences for the body, as the lack of it.

What protein to buy for girls?

Sports protein is not divided into “male” and “female”. Some manufacturers indicate on the packaging that the product is specially designed for women. But it’s more a marketing ploy. Of food and men and women receive the same protein. You do not share the consumption, e.g. milk or cheese in accordance with gender? So when choosing sports nutrition should not look for a particular protein for the girls.

The most popular types of protein for women is whey concentrate and whey isolate. They are perfect for before and after training. If you have never purchased protein, it is better to stop the choice on them. Isolate is more filtered protein, it contains between 90-95% protein, but the cost is higher. You can start with whey concentrate, only pay attention to the protein content (less than 80% of the protein is not worth taking). In addition, you can purchase casein protein and use it instead of a second dinner or at night.

All about whey protein

Types of protein

Proteins are divided into fast and slow depending on the speed of absorption. Fast proteins (whey) should be consumed in the morning, before or after a workout. They are suitable for recovery and supply the muscles and stop the catabolic processes. Slow proteins (e.g., casein) is best to consume instead of eating or at night. They are digested slowly and for a long time saturate muscle fibers with all the necessary aminokislotami.

1. Whey protein (whey): the most popular form of protein absorbed, pleasant to the taste, readily soluble in the liquid. Most often used before and after workouts and in the morning. Depending on the degree of concentration of protein is 3 types of whey protein: concentrate (90% protein), isolate (90-95% protein), hydrolyzed (90-95%). The higher the protein concentration, the more expensive the cost of protein.
2. Casein protein (caseine): slow protein, for a long time to digest, poorly soluble in water. Not suitable for use before and after a workout, but is ideal for use at night. Rich in calcium. Can be used as a meal instead of dinner or before bedtime.
3. Soy protein (soy): consists of plant proteins, poorly soluble in water and has no unpleasant taste. But this protein is suitable for vegetarians and those who have intolerance to dairy products. Can be consumed between meals or after a workout. Soy protein is especially suitable for girls because soy has a positive effect on the production of female hormones.
4. Egg protein (egg): contains the whole set of amino acids, has the highest biological value and has the highest degree of digestibility. The only downside is the relatively high cost. Also a good option for those who have intolerance to dairy products.
5. Complex protein (multi-component): contains a mixture of different proteins, both slow and fast. This protein is suitable for girls as a Supplement to whey. Can be consumed between meals, in the morning or before bedtime.

Types of protein details

Top 3 best whey concentrates

1. Optimum Nutrition 100% Whey Gold Standard
2. S. A. N. 100% Pure Titanium Whey
3. Ultimate Nutrition Prostar 100% Whey Protein

Top 3 best whey isolates

1. Ultimate Nutrition ISO Sensation 93
2. MHP Nectar
3. S. A. N. Platinum Isolate Supreme

Top 3 best casein proteins

1. Optimum Nutrition 100% Casein Gold Standard
2. Weider Day & Night Casein
3. Dymatize Elite Casein

Top 3 best complex proteins

1. MHP Matrix
2. Prime Kraft Whey
3. BSN Syntha-6

How to take protein girls for weight loss

The minimum intake of protein for girls with active strength training is 2 g per 1 kg of body weight. For example, if you weight 60 kg, the minimum rate – 120 g More than 2.5 g of protein per 1 kg of weight to consume is not necessary – it simply is not it. In addition, it will give excessive load on the kidneys and liver. If you don’t exercise, then try to keep protein at least at the level of 1.5-1.7 g per 1 kg of weight.

How much protein is contained in popular products for losing weight:

• Half chicken breast (150 g): 45 g protein
• Portion of cottage cheese 3% (200 g): 32 g protein
• Portion of buckwheat (100 g): 13 g protein
• 2 eggs (150 g): 19.5 g protein

How to determine the amount of protein in the protein? Very simply, this information is listed on the package. For example, whey protein isolate contains 90% protein. Accordingly, if the volume of one scoop = 30 g, then it contains 27 grams of protein (30×0,9). So, using 2 scoops of protein per day, you get 54 grams of protein. Please note that the content of protein and the volume of the scoops may vary depending on the type and manufacturer. Always read the information on the packaging.

The protein intake for girls depending on the time of day:

• Morning is better to drink whey or egg protein
• Instead of a meal (or between meals) it is better to drink complex, soy or egg protein
• Before training (per hour) after a workout is better to drink whey protein
• At night it is better to drink casein protein

10 tips for protein intake for girls:

1. Per meal the body cannot digest more than 30-35 grams of protein. So if you need to consume 60 grams of protein, then divide them into two doses of 30 g.
2. According to studies, the higher the intensity of the exercise and the more muscles activated during the class, the more protein you should consume after a workout. For example, after the split-training (for muscle groups) missing 20-25 g of protein after a high volume workout on all body – up to 40 G.
3. Protein can be taken only on training days, but in days of rest. For example, you do 3 times a week, but if you want progress in your workouts and muscles, the protein you need to take every day. The dosage is chosen based on the total amount of protein in the day.
4. If you type normal protein from food without protein to maintain muscle and good shape you can leave one welcome cocktail per day – after a workout. Or you can split this for two times – before and after a workout.
5. While protein intake be sure to drink at least 2 liters of water a day to avoid problems with the gastrointestinal tract and better absorption of protein, and also eat fiber (e.g., bran).
6. Be sure to consider protein total calories in your diet. Don’t forget to count the amount of consumed protein is tailored protein shakes and normal food, which also contains protein.
7. If you don’t like protein shakes, you can add protein to the finished porridge or make a smoothie with fruit or berries.
8. Girls love to use protein as an ingredient in ready meals. For example, many are protein bars or protein cookies for a diet snack.
9. If you decide to take protein, it is not necessary to replace all main meals! Protein for girls is still a Supplement, your menu should stay balanced.
10. The success of the construction of a beautiful body depends not only on protein but also on the General literacy of the diet, the quality of loads of routine and genetic characteristics. Protein does not guarantee that the girls build toned relief of the body, although is a good helper in achieving the goal.

Reviews about the intake of protein by girls

Elena

I do strength training in the gym 3-4 times a week for 1-1. 5 hours. I don’t have much to lose weight, but to tighten the body you want, especially the abs and buttocks. Trainer was advised to buy a protein isolate. I drink it for 2 months after training, often to 30 grams, sometimes 50-60 g in two steps, if you feel that gleaning of protein per day. The results can not say anything specific. Quality body, of course, very much improved over last time, but I don’t know if this is because of the protein. I like the taste, and don’t need to bother what to eat after a workout.

Hope

Do high intensity workouts at home, several months ago I bought whey protein because they fell short of protein, and it affected the well-being and General fatigue. And to throw an intense workout is not wanted. Don’t know if it helped really a protein or just the body adapted, but feeling better. Drink in the morning before training and another as a snack during the day. By the way, I have a little protein decreased sugar cravings. Apparently the body enough and protein as a dessert. Over the past 4 months has thrown off 8 kg, now I weigh 52 kg, remained only a little to correct the footwell. I’m happy with.

Catherine

I have a protein, it is not specified. Started taking 1 serving a day after workout, a week later started having problems with digestion. May have gone too far with the total amount of protein a day, because I love meat and eat it a lot. The amount of protein is not considered.

Eugene

Due to my husband has long been a subject of proteins. Go to the gym together after a workout, always drink whey protein, my favorite flavor is strawberry) Husband drinks before and after exercise. Sometimes we buy concentrate, isolate sometimes, catch shares in the Internet-shops)) At night, usually casein, but not every day. Alternate with cheese.

Oksana

Like many have long thought that sports nutrition is a solid chemistry, and protein girls don’t need. But at one point received a stagnation in the results, I wanted to pump up the buttocks, and they rapidly lose weight with the rest of the body. Reviewed food reviewed, what to eat after workout, start taking the protein twice a day (before and after training, because I train in the morning before work), slightly changed the lesson plan. The case went to the mountain, now not ashamed to take a selfie in tights:) the Buttocks rounded, the belly fat and legs has not increased. But of course, it all worked out in the complex. Some girls think that drinking a protein – priest grew, but it is not. Need to work in the gym and train properly, eat correctly and be sure not to forget about protein.