Top 10 Protein Tips for Weight Loss

Popular vote - the best protein manufacturer for weight loss
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Optimum Nutrition

Syntrax

VPlab

Maxler

myprotein

Total voted: 12

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The key postulate of choice at the first stage is fewer calories, more protein. The usual whey concentrate with an increased calorie content due to the presence of fats and carbohydrates in the composition is not suitable.From the point of view of KBJU, the ideal protein is hydrolyzate, in second place after it is isolate, and in third place is caseinate.

Hydrolyzed protein is a highly purified powder with a protein content of up to 90%, which is absorbed as quickly as possible (in 20-30 minutes), after which it begins to participate in the breakdown of fats and prevents the loss of muscle mass. This product is obtained as a result of complex technological processes on expensive equipment, so it costs twice as much.

Isolate just like the hydrolyzate, it is produced by purifying the whey of cow's milk from lactose, fats and cholesterol. Due to this, it can be taken to restore strength and obtain a beautiful body relief even during the drying period.

Caseinsth protein has a balanced amino acid profile, but is absorbed slowly, which is why it is recommended to take it at night or as a low-calorie snack that can suppress hunger for 2-3 hours.

Other types of protein mixtures - egg, soy and beef - are quite suitable for weight loss in composition, but are less common and rarely found on sale. It is important to note that vegetable proteins contain phytoestrogens that can reduce testosterone levels in men, and therefore soy proteins are recommended for girls and vegetarians.

Protein molecules are made up of amino acid chains. Some of them are synthesized by the body, and they are called nonessential, and some can only be obtained from the outside, and these are essential amino acids. For weight loss, it is very important to choose a drug not only with the highest protein content, but also with the right amount of essential amino acids.Information about them is indicated by the manufacturer on the packaging in a table called "Amino Acid Profile". While reading it, you need to pay attention to the following indicators.

Leucine belongs to the group of so-called BCAA-amino acids and, according to scientific studies, supports healthy glucose levels in the body. This means that with its help, high human performance is maintained even during a low-carbohydrate diet.

Isoleucine also belongs to BCAA and regulates blood sugar even more effectively than leucine. Its main ability is participation in the synthesis of hemoglobin, which often decreases during weight loss, especially among vegetarians.

Valine - Another BCAA-scale, which plays a major role in the growth of body tissues. It is especially important for men who train to the limit. The body, when receiving valine, stops breaking down the protein of its own muscles and switches to burning subcutaneous fat.

A serving of protein should contain at least 5 g BCAA. It is also recommended to check the presence of other essential acids - lysine, methionine, threonine, tryptophan and phenylalanine. By counting their total number in grams and determining the percentage in relation to the total mass, you can determine which protein composition is better.

The leaders in the number of essential amino acids are whey and casein proteins. They have all 18 amino acids, of which BCAAs are 24 and 20%, respectively. But isolates lack arginine, and casein lacks tryptophan and lysine.These components are very important for weight loss.

Arginine increases muscle performance without increasing their volume, stimulates tissue metabolism and affects the burning of subcutaneous fat. Men involved in strength sports note that arginine creates a pumping effect and enhances sexual functions.

tryptophan indispensable for girls who are losing weight and must give up high-carbohydrate foods. It promotes the formation of serotonin, which in turn helps to normalize appetite, and also directly affects sleep and mood.

Lysine works in a different scenario - it reduces the level of cortisol, known as the stress hormone, and therefore helps to get rid of the habit of seizing unpleasant situations. Women also appreciate its other property - slowing down the aging process.

Also in protein mixtures, creatine is often present, which is known to accelerate muscle growth and cause an increase in their mass. For girls who are focused solely on weight loss, it is important to know that such a result can be obtained by taking creatine in its pure form at 3–5 g. You should not be afraid of it as part of a protein.

The sports nutrition market is extremely competitive. Its participants, seeking to reduce the cost of production, often resort to tricks. For example, they dilute expensive whey protein with cheap soy or even starch, add compounds common in ordinary food.

Gluten is an example of such a substance. Despite the hype around the world, it is easily digested in the digestive tract of healthy people and is generally a safe supplement.The problem is different - it is 40 times cheaper than whey isolate, so a person who dares to choose a protein without bothering to carefully study its composition will simply overpay.

Taurine and glutamine – in the same black list. These amino acids are not essential, they are synthesized in the body in sufficient quantities, and there are many of them in food: veal, chicken, seafood, eggs, etc. In addition, there is not a single reliable source proving the effectiveness of taurine and glutamine for weight loss.

As for ingredients such as sweeteners, flavors, thickeners and disintegrants, their presence in the protein is justified by the specific taste of pure isolate and casein powder. Another thing is that they significantly increase the carbohydrate component of the protein, which means that the consumer receives much more easily digestible calories than is acceptable when losing weight.

Through the efforts of various quality control organizations (Rospotrebnadzor, Roskachestvo, Roskontrol, etc.), manufacturers of obvious falsification are exposed to clean water. Only a few firms have not stained themselves with low-grade products.

Optimum Nutrition (USA) produces the world-famous 100% Whey Gold Standard protein, recognized by many specialized organizations as a reference and has passed hundreds of quality checks over a half-century history of existence. The success of the brand is largely due to belonging to the world's dairy giant - Glanbia Corporation and, accordingly, the possibility of using high-quality whey raw materials.

Weider (USA-Germany) was founded by the great Coach of Champions Joe Weider, who raised Arnold Schwarzenegger and founded the Mr. Olympia tournament. The company is famous for its strict selection of raw materials, fundamentally does not cooperate with suppliers from China, Malaysia and Taiwan, and operates in two of the most demanding and developed sports nutrition markets - European and American. It has never been caught in a discrepancy between the real composition of the declared one.

VPLab (Great Britain) is a young but very popular brand in Russia that has earned consumer appreciation for its pricing policy, pleasant protein taste and good composition. Protein powders are based on inexpensive whey protein concentrate and isolate. Raw materials are European, purchased directly from dairy factories and carefully controlled at all stages.

Also in the list of the best you need to include companies such as SAN, SynTrax and Maxler. The main thing is to buy products at points of sale, where they are guaranteed not to sell fakes.

The rule “the more expensive, the better” does not work in the case of proteins - you can always choose the option that is optimal in terms of price and quality. Based on the tips above, you can determine that the most important indicator is the total amount of proteins, taking into account the amino acid profile. Thus, it is beneficial to buy a product that, with a small daily consumption of the mixture, has the maximum percentage of valuable amino acids, a minimum of fats, carbohydrates and cholesterol.

If you calculate the costs for another, almost equally popular protein, Maxler 100% Golden Whey, you get these numbers. A 33g serving contains 24g of protein with 5g of BCAAs, 2g of fat and 5g of carbohydrates. The cost of 1 serving is 60 rubles, 1 day of admission is 180 rubles, and a monthly course is 5400 rubles. With a slight difference in composition, the savings in the second example are obvious. In the same simple way, you can calculate and compare cash costs for products whose manufacturers do not hide the composition.

Pure whey protein is not to everyone's taste, so it is not mixed with water, but with milk. With it, protein shakes are much more pleasant to drink, but at the same time, calorie content increases and an insulin surge occurs, which greatly slows down the process of losing weight. Which exit? You can choose chocolate, cookie, or even ice cream flavored protein, mix it with water, and combine business with pleasure.

The second way is to supplement the protein shake with flavoring ingredients yourself.It can be juice, kefir, pieces of fruit, ready meals like soup or porridge. This is a more correct option, but not perfect, since other proteins, when mixed with juice or kefir, can give an unpleasant taste.

Traditionally, protein refers to a high-protein mixture in the form of a powder. This is the most affordable type of additive, but not the most convenient, as it requires precise dosing and pre-allocated time for preparing the neck - the finished cocktail is not stored for more than 3 hours.

Capsules with protein it is easier to take at a distance from home, you don’t need to measure, cook and wash anything, but you will have to fork out a lot, and also try to find them on sale.

At tablets similar pros and cons: they are convenient to take on the go, but you will need a lot of them to get an adequate effect.

Bars - Another interesting type of sports protein. In appearance, they resemble ordinary chocolate bars, and therefore are very appetizing. Unfortunately, due to the increased calorie content, they are not recommended to be eaten at the acute stage of losing weight, but such bars are ideal for cheat meals.

liquid form protein is famous for the best digestibility. It is pleasant to take them, liquids have pronounced tastes. But this is the most expensive protein product, besides, for weight loss, you must definitely check the calorie content.

You can tell a lot about the quality of a protein by looking at the way a manufacturer has gone to the trouble of packaging their product. Here are a few tips on what to look out for.

Doypack plastic bag durable, protects well from moisture and the sun, when filled, stands upright, takes up little space during transportation. The disadvantage is that the zip-fastener can become clogged with powder, then it will be problematic to close it.

Jar usually holds a lot of powder, you need to look for a place for it on the shelf, but it can be used repeatedly, it closes more tightly, retains the contents better.

paper box looks presentable, environmentally friendly and allows you to see how well it was stored.

Any protein is not safe if taken in excess. For losing weight girls and guys involved in a general fitness program, it is 1 g per 1 kg of body weight, the same amount is optimal for older people, hard-training women and men are recommended not to cross the upper limit of 2 g / kg per day. It is not uncommon for cases when taking a correctly calculated amount of protein leads to negative consequences.

Allergy - the most common reaction to the first acquaintance with a new product. It manifests itself in the form of a skin rash, itching, swelling. In order to prevent their appearance, it is better to try the new product carefully, starting with a minimum amount.

Digestive problems in the form of belching, flatulence, diarrhea or constipation, they are of concern to those who are intolerant of milk lactose, and also do not follow the recommended dosages.

If any negative symptoms appear, you need to reduce the amount of powder in a serving or stop taking the protein altogether. If you are unwell because of it, you will have to choose a product with a different composition.