Protein for girls for a set of muscle mass and weight loss

Today, sports nutrition has become the lot of not only professional bodybuilders and bodybuilders, but also ordinary people involved in power sports and fitness. Protein was especially popular. Now this biological supplement is popular with both men and women. Protein for girls is not only a source of protein for muscle building, but also a good way to get rid of excess weight.

Types of Protein

Do not forget that protein is, in fact, protein, only in the form of a special powder, which is an extract from various products of animal and vegetable origin. According to the rate of assimilation, this food supplement is divided into two types. Whey protein is very fast, used to instantly restore the amino acid balance. Slow proteins - they are soy (for vegetarians) and casein (extract from milk) - last for a long time, gradually consuming the body.

Also, the protein varies in percentage of the active substance. The cheapest kind is composed of not more than 50-80% per 100 grams of weight, the rest is for fats and carbohydrates. Very popular proteins for girls for weight loss are whey protein concentrates, so-called "isolates". They can contain up to 90% of a useful substance. Depending on the presence of impurities, these nutritional supplements are divided into monocomponent and multicomponent. The latter can contain maltodexin (very fast carbohydrate) for better absorption of protein, various vitamin and mineral complexes, herbs, etc.

Taste qualities

A natural protein for girls can be very nasty to taste. That is why it is worth buying a product with various masking additives or dissolving the powder in fruit juice, it is best to use orange or apple. Also it can be sweetened with cocoa or jam. A good option is to take a berry (strawberry, cherry, raspberry) or vanilla flavor, it can be easily drunk with plain water and milk. However, the best protein for girls is chocolate, as it will not only satisfy the daily need for sweets, but also provide the body with fast carbohydrates.

Choice of protein

If your goal is a beautiful, slim figure with a pronounced muscle relief, then you can not do without sports nutrition. To quickly achieve results, it is worth considering several nuances. On the question of what protein is best for girls, the answer is one: concentrate whey protein. It contains the largest number of active substances. And if you buy a multicomponent variety, then as a pleasant bonus get a set of necessary trace elements to improve sports performance, and you do not have to spend on additional additives.

Whey protein for girls is good because it is very quickly absorbed. It should be taken in the morning on an empty stomach or together with breakfast 1.5-2 hours before the start of the workout and immediately after it, for 40 minutes. In days of rest it is necessary to limit to two methods with a break approximately in 8-10 hours. However, if you are striving for a very fast set of mass, then you can additionally purchase casein (long) protein and drink it just before bedtime. So you can keep your muscles due to the fact that at night the body will have additional make-up.

Dosage

Protein for girls can serve as a stimulator of muscle growth, and fat burner. Based on the goals, it is necessary to correctly dose this supplement. The daily dose of protein for a girl actively engaged in sporot, is 1 gram per kg of weight. At the same time, the whole volume of proteins should be no more than 25-30% of the daily requirement for calories. Also do not forget that most of the amino acids you should get from food. Thus, a day should not take more than 30-35 grams of powder, the remaining proteins should be consumed with food (eggs, cheese, milk, meat).

Proteins for girls for weight loss should be up to 40-45% of the daily rate of calorie intake, the rest is for fats. The amount of carbohydrates should be kept to a minimum. So, in a day you need about 50-60 g of powder.

Preparation and storage rules

For good digestibility of the product, it must be properly prepared. The most common form of supplementation is a protein cocktail. There are a huge number of recipes, but the basis for all is almost the same.

You will need the powder itself, low-fat milk (necessarily cold) and a banana. Mix all the ingredients in the blender and enjoy. Such a drink can be stored in the refrigerator for no more than a day. The recipe can be varied with ice cream, curd mass, egg whites, berries and fruits. Protein, diluted with water, can be stored even longer, it does not lose any flavoring or useful qualities. The main thing is that the liquid is always cold. From high temperature, the protein folds, and you risk ruining the product.

Indications for use

How useful is the protein for girls? Reviews can be found both positive and not so. Just need to follow the dosage and rules of use, then the negative impact can be easily avoided.

When a girl can take protein:

• At employment by any kinds of professional sports.
• At intensive trainings in a sports hall with prevalence of anaerobic loads.
• To build up the relief muscle mass.
• With very heavy physical exertion at work or at home, when a feeling of "muscle weakness" appears in the morning. In this case protein will help to satisfy protein starvation.
• With acute deficiency of weight or treatment for anorexia. Protein cocktails will help to gradually move to a normal diet.
• With intolerance of protein foods (meat, eggs, fish). In this case, for the successful employment of fitness requires a source of protein.

When not to take protein:

• With serious diseases of the liver and kidneys.
• With lactone-tolerance (however, in these cases it is possible to give preference to egg or soy protein).
• In diseases of the urinary bladder.
• If you started dizziness, and the smell of ammonia appeared from your mouth, you should immediately stop taking the protein or halve the dose of its consumption.