Taking protein complexes is one of the most effective ways to increase the effectiveness of your diet. Numerous studies have shown that consuming protein during weight loss helps burn fat deposits while maintaining muscle mass. The results obtained by scientists also demonstrated that the effect on fat burning is determined by the type of protein consumed.
What effect does protein have during the drying period?
Drying involves consuming exclusively low-calorie foods, a characteristic feature of which is a low protein content, which provokes a deficiency of this substance in the body. This negatively affects a person’s health and well-being and leads to numerous problems. To avoid such consequences, take protein, which promotes:
- loss of exclusively fat deposits and preservation of muscle mass;
- appetite suppression due to a reduction in the usual nutritional value of the diet;
- burning fat due to the energy spent on protein breakdown.
Thus, taking protein while cutting the body allows you to maintain health and also get rid of fat, minimizing the loss of muscle tissue. Experts advise consuming approximately 1.5 grams of protein per 1 kilogram of body weight during the diet.
What types of protein are there?
1. Whey.
This whey protein contains the largest amount of BCAA amino acids and has a high rate of breakdown in the body, which allows you to supply the muscles with the necessary amino acids in a short period of time.
Depending on the degree of filtration, there are 3 types of whey protein: concentrate, isolate and hydrolysate. 2. Casein.
Casein is a complex milk protein. It takes longer to digest than other types, and is useful for weight loss and in cases where it is necessary to provide the body with a long-term supply of amino acids. For example, for use before bed. Affordable price, set of all essential amino acids, lactose-free. However, the cost is higher than that of whey.
3. Egg.
Made from whole chicken eggs. Then the fats are removed from the raw materials and the output is pure protein without carbohydrates, but with a small amount of fats needed for better bioavailability.
100% absorption, full amino acid spectrum, large amount of BCAA. Cons: high cost, average absorption rate, difficult to find on sale in its pure form.
4. Soy.
This type of protein contains an optimal balance of amino acids. Helps eliminate cholesterol. However, it should not be used constantly, because it has a strong effect on the gastrointestinal tract.
5. Beef.
The characteristics are comparable to whey isolate, both in terms of bioavailability and amino acid value. It has an unusual taste, contains creatine, a complete composition of amino acids. However, it is due to its higher cost and has no advantages over isolate.
6. Multicomponent.
It is a mixture of different types of protein. It is relatively inexpensive, but does not have the best protein composition.
What protein is considered the best for weight loss?
The answer to this question is the results of research. In 2000, scientists conducted an experiment in which 38 participants were divided into three groups. The first adhered to an exceptionally strict sports diet, the second not only followed a dietary menu, was active in physical activity, but also consumed casein protein, and the third did everything similar to the second, but took whey protein. The protein dosage was given at the recommended levels, that is, 1.5 grams per kilogram of body weight.
All participants in the three groups lost approximately 2.5 kilograms. And if the total weight lost was almost the same, the percentage of fat loss, on the contrary, was different. In the first group it was 2, in the second - 8, and in the third - 5 percent. In addition, athletes taking casein gained 4 kilograms of pure muscle mass, and “experimental subjects” using whey gained about 2 kilograms. Consequently, protein during the drying period not only has a positive effect on the process of burning fat, but also, subject to regular training, promotes the growth of muscle mass.
The effects of soy protein were studied in 2006. The results showed that this type of protein, which was compared with whey, was not as effective. This is due to the fact that it is not high in amino acids. Thus, it was experimentally possible to determine that the best proteins for weight loss are casein and whey . Experienced athletes recommend taking casein to suppress appetite or at night, as it effectively eliminates the feeling of hunger, and the whey complex helps preserve muscle mass. Consuming casein protein before bed provides amino acid nutrition to your muscles throughout the night. This has a positive effect on muscle growth and prevents catabolic processes.
Nutritionists do not advise using protein as the sole source of protein during a diet. Its component of the total protein intake per day should be no more than 50%. The remaining amount of the substance is consumed together with food of animal origin.
Whey Protein
When consuming whey fat-burning protein for men, the feeling of hunger is significantly reduced, and it is quickly and well absorbed by the body. In addition to protein, this type of diet contains substances responsible for satiety signals that are transmitted to the brain, thereby limiting food intake. One type of amino acid found in whey protein, leucine, is also involved in appetite suppression.
Reducing glucose levels affects the feeling of hunger, while whey protein stabilizes its levels in the blood. After a heavy meal, glucose levels rise sharply and signal the brain that you are full, and then the level drops again and causes hunger. Whey protein keeps your sugar levels within normal range throughout the day, making you feel less hungry.
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. Ratings of the best brands can help you with your purchase.
Casein is recommended to be taken in the evening or between separate meals, and whey in the morning, 60 minutes before and after exercise. It’s not enough to just consume protein and wait for results; you need to train regularly and hard.
Sports nutrition for fat burning
Research shows that most gym goers are concerned about the problem of excess subcutaneous fat. However, it is impossible to “burn fat” solely through training, because despite the high energy consumption of physical exercise, it cannot compensate for unbalanced and excessive nutrition. Only a combination of training (specially designed for these purposes) and nutrition control will help you in this difficult struggle with excess weight. Experts agree that fat burning is safer if you cut the calories in your diet by about a quarter while increasing your level of physical activity.
The rate of weight loss depends on many factors, for example, basal metabolism, level of daily physical activity, distribution of fatty acids, strength and cardio loads. To make this process as effective as possible, physically and psychologically comfortable, pay attention to the products offered by sports nutrition manufacturers.
Fat burners/thermogenics
They act on several parameters at once:
- They increase the rate of basal metabolism due to a slight increase in body temperature (by 0.5 degrees).
- Stimulate the central nervous system, thus increasing activity, endurance and motivation.
- Reduces appetite and makes it easier to tolerate dietary restrictions.
However, fat burners can only be taken by people who do not have problems with the cardiovascular system and blood pressure. You should also be careful about the dosages indicated on the packaging. Even a small overdose can lead to negative consequences.
L-carnitine
An excellent product with proven effectiveness and safety. But! It only works during physical activity, especially cardio. The essence of its action is the rapid utilization of fatty acids entering the blood. L-carnitine transports them to the mitochondria, where fatty acids are used as energy. That is, L-carnitine protects muscles from breakdown during exercise and in states of nutritional deficiency, helping to utilize fat.
Today, L-carnitine is available in various forms, all of them are equally effective, the only difference is the speed of absorption. To achieve the fastest possible effect, choose liquid L-carnitine.
BCAAs
Branched chain amino acids are the main building blocks of our muscles, so consuming them will prevent catabolism of muscle tissue. During a diet, the body draws energy from all internal reserves, including muscle tissue, and since our muscles mainly consist of leucine, valine and isoleucine, their daily consumption will help preserve muscle, thus increasing the consumption of adipose tissue.
Protein
Protein shakes are, first of all, an excellent source of protein, which in a fat loss diet is the only nutrient whose intake should never be reduced. In addition to its undeniable benefits, protein has another important effect - it is the most energy-consuming nutrient. That is, its absorption takes more energy (calories) than the absorption of carbohydrates and fats.
For weight loss, a multi-component protein is an excellent option, as it contains fast and slow proteins (for example, whey protein and casein) and is often additionally enriched with BCAA. There is also an opinion that both in the process of gaining weight and in the process of fat burning, whey protein is the best option, since it has the most complete amino acid composition. Of course, when losing weight, you can use both whey and multi-component protein, it all depends on the time of intake. For example, whey is suitable before and after training, and multi-component on non-training days or as a meal replacement.
Vitamins, minerals and omega-3 fatty acids
Vitamin-mineral complexes are more important than ever during a diet and additional physical activity, since even with the best possible ratio of BJU and consumption of fresh natural products, you still will not meet the required norm due to insufficient quantities.
Pay attention to complexes specially designed for athletes and athletes; they contain all the necessary substances and take into account your lifestyle and nutrition. Omega-3 essential fatty acids are also extremely important in the weight loss process. They increase metabolic rate and regulate hormonal processes.
So, we can conclude that sports nutrition for burning fat will be effective when used thoughtfully along with a diet and good work in the gym.
Trust only trusted manufacturers and stores with good reputations!
Share:
Protein selection criteria
The effectiveness and quality of the protein are determined by the manufacturer. Foreign companies are considered the best, so it is recommended to purchase foreign products.
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).
Manufacturers of casein complexes, due to high competition in this segment of sports nutrition, are constantly releasing the latest products, competing in efficiency, quality, taste and price. This allows athletes to easily select good casein at the most affordable price.
The following complexes are considered the best casein proteins:
- 100% Casein Protein from Optimum Nutrition;
- 100% Casein by Dymatize;
- Prostar 100% Casein Protein from Ultimate Nutrition;
- Combat 100% Casein from MusclePharm.
