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.
Which protein is best for weight loss for men?
It is generally accepted that the best weight loss supplement for both men and women is whey isolate. This is true, because the supplement contains the very minimum of fats and carbohydrates, or they are reduced to zero. At the same time, the amino acid composition is destroyed in the stomach gradually, without causing a strong surge in insulin, in comparison, although purified from fats and carbohydrates, with the rapidly digestible whey protein hydrolysate.
Others believe that casein is suitable for weight loss, as it saturates the body with protein for a long time for 8-12 hours, for example, micellar casein, which prevents catabolism and suppresses hunger. On the one hand, the longer nutrients are absorbed in the body, the better for weight loss. As in the example of complex and simple carbohydrates. Simple ones are absorbed quickly, causing an insulin surge, storing carbohydrates as fat. Complex – they take a long time to digest, gradually providing the body with energy that is not stored in the fat depot. But in the example of proteins, which dull the feeling of hunger for 8 hours, everything is a little different. Such products slow down metabolism, which is unacceptable when losing weight. On the contrary, food should be supplied every 3 hours so that the metabolism is constantly “overclocked”. Therefore, long-acting sports nutrition is not entirely appropriate here.
As for losing weight and drying, these are different things that are best not to be confused. If whey isolate is ideal for both purposes, then for slow, gradual weight loss, getting the body in shape for the season, observing PP without compromising health, men can also use whey concentrate.
Whey concentrate is not completely devoid of fats and carbohydrates, protein is contained by 80% per serving, but such a product also has its advantages for closing the protein-carbohydrate window and losing weight. If we talk specifically about weight loss, not emergency drying and a strict diet, then the content of BZHU concentrate is suitable for a man, if we take into account the composition of the main menu. In addition, carbohydrates and fats are not removed from a man’s diet when losing weight, and simple carbohydrates in the form of lactose from dairy products, fructose from fruits and honey, and even sucrose are also allowed in moderation. So why not use whey concentrate for these purposes - a rich source of complete protein.
When losing weight, namely choosing sports nutrition and creating a diet, it is necessary to take into account the characteristics of the body: metabolic rate, volume of muscle and fat mass, levels of male and female hormones.
All these factors influence the process of losing weight and choosing the appropriate sports nutrition.
- If a man’s hormones are normal and his excess weight is insignificant , then he can take both protein isolate and protein concentrate. But it is important to use it at the right time.
- Of course, for obesity, no protein is suitable , only pure amino acids and the right diet.
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 Optimum nutrition
If you want to maintain muscle mass at the same level and not lose it while losing weight, then you can buy Optimum nutrition Whey protein. This type of protein is not only very tasty. According to athletes, this is perhaps one of the most delicious protein shakes. In addition, per 30 gram serving, it contains 24 grams of protein. Minimum additives. Very little sugars, fats and other unnecessary substances. To maintain muscle mass, you need to take this protein twice a day. Half an hour to an hour before training. And then about an hour after.
Calculation for preparing a cocktail: 0.8-1 g of protein per kilogram of your weight. So, if there are 24g of protein per serving, you will need 60g per 60kg of weight. Your norm must be calculated taking into account protein intake from food.
For those who want to build muscle mass, you need to double the amount of protein. Those. you need to take about 2 grams of protein for every kilogram of weight.
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.
Main functions of protein
There is a misconception that says that people only get better from protein shakes. And those who struggle with excess weight should exclude them from their diet. So, is it possible for men to use protein for weight loss? The answer to this question will be positive, since protein shakes have the following properties:
- Strengthen the immune system, normalize the connective layer of the dermis and protein synthesis, restore skin elasticity, as well as its level of moisture and tone. Such supplements also protect a person from early aging.
- Protein protects a man from losing muscle mass, while accelerating the work of burning fat. In addition, protein used for weight loss can keep a person feeling full for a long period.
- A protein shake helps the human body use fat reserves to compensate for increased energy costs during exercise.
- Consumed protein maintains homeostasis, reduces the rate of fat synthesis, and also increases the process of carbohydrate absorption to prevent insulin spikes and reduce hunger.
But which protein is best for weight loss?
Men need to know the answer to this question if they want to get rid of accumulated fat. There is information about this in the next section.
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.
Which fat burning protein is best?
Whey Protein
The use of whey protein for weight loss has actually been documented in studies. In the study mentioned, subjects taking whey protein lost slightly more weight and significantly more fat than the control group. Additionally, Professor Paul Ariero, director of the Human Nutrition and Metabolism Laboratory at Skidmore, says whey protein is an ideal protein source for weight loss
Optimum Nutrition Gold Standard Whey Protein Powder
This protein powder contains 24 g of protein in each 32 g serving. The average calorie count is 120 to 130 K. In addition, there is a minimum of 5 grams of carbohydrates or less depending on the flavor you choose. Chocolate, vanilla, coffee, strawberry, banana or even watermelon - the choice of flavors is impressive.
BPI Sports Whey-HD Ultra Premium Whey Protein Powder
The BPI Sports powder formula is also a great option. Contains 25 grams of protein per serving. Low-calorie vanilla caramel, for example, has 126 calories per serving. Carbohydrates are also kept to a minimum at 5g or less, depending on flavor.
Casein – protein powder for weight loss
This protein is somewhat different from whey protein. Although it is made from dairy products, or rather milk. The main difference is slow absorption. When losing weight, the feeling of fullness is especially important so as not to indulge in a high-calorie snack.
Important! When losing weight, keep in mind that a protein shake leaves you feeling full; you don’t need to supplement it with anything.
Optimum Nutrition Gold Standard 100% Casein
Contains 24 g of protein per serving. Serving size is 34 g. Calorie content is 120 calories. There are few carbohydrates, about 3 g depending on the taste.
Important! Optimum Nutrition Gold contains approximately 50% of your daily calcium needs in every serving! This is a definite plus, especially for women who more often suffer from osteochondrosis.
Protein Trutein
This protein powder is not 100% casein, but rather a blend of whey, casein, and egg white. Each 34-gram serving contains 125 calories, 25 grams of protein and 4 grams of carbohydrates (of which 2.5 grams are fiber).
For women
The stereotypical image that goes with people who drink protein shakes is "big and bulky." Many women don't consume protein because they don't want to gain visible muscle. Women's protein needs are generally lower than men's, but there is one benefit of women using protein for weight loss: a feeling of fullness.
For men
Restricting calories and protein intake is important for men trying to reduce body fat while maintaining muscle mass.
According to research published in the 2010 edition of Medicine and Science in Sports and Exercise, consuming a high-protein diet may help prevent the loss of muscle mass typically associated with weight loss.
Combining a high-protein diet with exercise is associated with greater fat loss during the first six months of the diet, according to the Academy of Nutrition and Dietetics.
