Learn how to take protein if your goal is to lose pounds and maintain muscle mass. When used properly, protein supplements can help you not only gain weight, but also fight fat. At the same time, you must understand that protein compounds cannot directly affect the process of reducing adipose tissue. By using protein for weight loss, you protect muscle tissue from breakdown. How to do it correctly, we will now find out.
Can Protein Be Used For Weight Loss?
Protein compounds are extremely important for humans. Let's start with the fact that it is from them that all fabrics consist. In addition, proteins will perform other functions, for example, energy. In order for our body to be in good shape, it is necessary to consume a certain amount of protein compounds daily. You probably know that for people who preach an active lifestyle, it is from 2 to 2.5 grams per kilo of body weight.
It should also be remembered that proteins are consumed by the body constantly, even during sleep. When a deficiency of this nutrient occurs, the quality of hair and nails deteriorates, and the cellular structures of muscle tissue begin to break down. This is due to the fact that the body is trying to eliminate the protein deficiency and for him muscles are not the most significant tissues.
It is for this reason that most athletes and people who want to lose fat today use protein for weight loss. Since the consumption of all nutrients increases during training, it becomes problematic to get a daily dose of protein only with the help of food. But this is not a major problem today, as protein supplements are always available for purchase.
Scientists have found that protein helps to slow down the absorption of fats and carbohydrates, which lead to the formation of new subcutaneous fat deposits. Also, protein blends can help satisfy hunger without increasing the total calorie content of the nutrition program. Here are the main effects that can be obtained when using protein supplements:
- The metabolic rate increases.
- The activity of the body's defense systems increases.
- The lipolysis process is accelerated.
- The feeling of hunger is eliminated.
Women often use starvation diets to fight fat, but the result is always the opposite and the weight is gained. But if you combine active sports with the use of protein supplements, then the situation can change dramatically.
How to use protein for weight loss?
Before you talk about how to use protein for weight loss, you should find out what types of supplements are available. The most popular now is whey protein, which is effective for weight loss and weight gain. Its peculiarity lies in its rapid absorption by the body. There are three types of whey proteins in total, but the isolate is mainly used.
In recent years, the popularity of casein has been growing quite rapidly. Unlike whey protein, which is digested in 10–20 minutes, casein is able to supply protein compounds to the body for at least six hours. It has been established that muscle tissue mainly grows at night and for this reason, it is worth taking casein just before bedtime. It should also be noted that casein has a thermogenic effect, suppresses appetite, and also increases bone density.
Soy protein has an incomplete amino acid profile and is not the best solution for those looking to lose fat. At the same time, it has a low energy value. To lose weight, you first of all need to reduce the amount of carbohydrates consumed and bring this figure to 100 grams per day or a maximum of 120. By and large, the use of protein for weight loss and weight gain is distinguished only by the nutrition program you use. If you consume more calories than you expend, then muscles will grow and vice versa. Of course, this is only possible with regular training.
It is necessary to take protein for weight loss before the start of the training, about half an hour and for 60 minutes after its completion. Since protein supplements are low in energy, the calorie content of your nutrition program will not increase significantly.
At the same time, you shouldn't expect to get your entire daily protein intake from supplements. Protein should be included in your diet. About a third of the daily intake of protein compounds can be obtained from protein mixtures, and the rest must be supplied with food.
For more on whether protein affects weight loss, see this video:
