It is not only necessary, but also extremely useful substance for us, according to Pannochka, an online publication for girls and women from 14 to 35 years old.. net Protein is one of the main components of human food. By controlling the content of protein products in their daily diet, everyone who wants to gain a slim figure or strong muscles can easily achieve the desired results..

Role and functions in the body Protein, or protein, is needed for the growth, development, functioning, restoration of all body cells, as well as for the synthesis of enzymes and hormones. The main sources of protein are milk and dairy products, meat, fish, seafood, grains..

Animal and vegetable proteins are absorbed differently by the body. The highest bioavailability (digestibility) is in milk and egg proteins (about 96-97%). Slightly less (93-95%) - in meat and fish proteins. In vegetable proteins - their sources can be legumes, nuts, grains, vegetables or fruits - digestibility is 65-77%.

A person's need for protein depends on his age, gender, and degree of physical activity.. So, for a healthy adult, experts recommend consuming 0.75-1 gram of protein per kilogram of body weight per day.. At the same time, it is considered that at the expense of proteins of animal origin, at least half of the daily protein intake should be obtained, and the proportion of protein in the daily calorie content should be at least 12%. In athletes or people who are actively involved in sports, the need for proteins increases to about 2-2.5 grams per kilogram of body weight per day.

The increased need for protein for strength or cardio enthusiasts is due to several factors.. Firstly, during considerable physical activity, the inevitable breakdown of individual muscle structures occurs, and protein is simply necessary for their restoration.. Secondly, during the pause between workouts, the athlete's body gradually adapts to increasing loads by building stronger muscles, and more protein in the muscles leads to stronger muscle contractions, which allows you to progress further..

Amazing protein Maintaining a constantly high level of protein in the body is the main task of not only professional weightlifters, but also people involved in active sports. Often, people visiting fitness centers buy special sports nutrition and protein shakes, which contain a large amount of protein, multivitamins, etc., on the recommendation of trainers.. However, some not too cheap drinks of this kind often contain chemical compounds (steroids and amphetamines) that cause irreparable harm to the body..

Meanwhile, simple and harmless protein shakes that ensure stable body muscle growth can be easily prepared at home.. The best time to take them is 40 minutes before a workout and 30 minutes after it.. It is then that the so-called “protein window” is formed: all consumed proteins are actively processed, contributing to the growth of muscle tissue.. The temperature of the cocktail should be close to 37 degrees, which will noticeably speed up the work of the stomach.. Volume - no more than 300 grams. Milk in the protein mixture can be replaced with kefir or juice (if milk sugar is poorly absorbed). A protein shake 30 minutes after exercise is the most beneficial way to build muscle. This is the time when the body needs proteins and carbohydrates to the greatest extent, when the incoming proteins bring the greatest anabolic effect (t. increased muscle growth).

Here are some protein shake recipes:.

Classic protein:.

- milk - 350 ml.

- cottage cheese - 100 gr.

- egg white (boiled) - 4 pcs.

- banana - 1 pc..

- olive oil (cold pressed) - a teaspoon.

- honey - 2 tablespoons.

Protein Fitness Shake for Women:.

- orange juice - 200 ml.

- fat-free cottage cheese - 50 gr.

- banana - half.

- chocolate or cocoa - 25 gr.

- jam - 1 teaspoon.

Slimming Shakes For overweight people who want to lose weight, taking a daily protein shake will help keep you feeling full longer, thereby limiting your overall calorie intake.. Protein shakes are guaranteed to help you lose weight and maintain muscle mass if a person regularly receives cardio and strength training..

In order to prepare a protein shake for weight loss at home, you need to follow a few simple steps:.

Pour 1-2 cups of skimmed milk into a mixer.

Add 1/2 cup fat-free cottage cheese.

Add 150 grams of fat-free yogurt to your taste and stir everything until smooth.

Add one tablespoon of cream.

Put frozen or fresh fruit.

At the very end, add a couple of tablespoons of flaxseed or olive oil or other healthy fats..

Protein shake should be consumed immediately after preparation.. If there is excess, it should be poured into a tightly closed container and stored in the refrigerator..

Protein diet The main task of a protein diet is to adjust the body's metabolism to burn fat.. This diet has been proven to work faster than a high-carb (so-called "

The protein diet menu is quite simple.. There should be five meals a day. The three main ones - breakfast, lunch and dinner - include 200 grams of one specific type of food: lean boiled meat, fish, chicken, cottage cheese, mushrooms, boiled beans or peas, kefir or two boiled eggs (optional). Additionally, you need to eat 100 grams of vegetables or fruits. During two snacks that fall at breakfast and afternoon snack, you need to eat 100 grams of vegetables, fruits or drink 100 milliliters of freshly squeezed juice. The diet completely excludes the following products from the diet: flour products, cereals, sugar, beans, dairy products, drinks, fruits, nuts, seeds.

The diet continues for 10 days. During this time, you need to drink as much as possible (water, unsweetened tea, coffee, herbal decoctions). Be sure to drink at least 2 liters of fluid per day.

The advantage of a protein diet is that the person who used it does not feel excruciating hunger.. In most cases, if you follow simple rules, you can fix the effect of the diet for a long time..

The protein diet also has a number of disadvantages.. The body during it experiences a great lack of many very necessary microelements.. This leads to the rapid onset of fatigue, dry skin, brittle nails.. The diet creates an increased burden on the kidneys, since all the fluid from the body is excreted through them, so it is contraindicated for people with kidney disease. During a protein diet, calcium is depleted from the body faster, and this can lead to bone fragility in old age..

Protein diet The main principle of the protein diet for weight loss is the exclusion from the diet of foods rich in carbohydrates, that is, bread, pasta and dough products, potatoes, sugar. In addition, it is necessary to abandon pure fats: vegetable oil and animal fat.. However, there are no restrictions on lean meats and fish, low-fat dairy products, eggs, salads, vegetables, and fruits.. Protein foods provide a feeling of satiety, since they are digested much longer than carbohydrate foods..

First of all, glycogen stores are consumed - animal starch, the main reserve carbohydrate of animals and humans.. At this stage, the body will lose a lot of fluid, which will affect very rapid weight loss.. Then fat reserves and muscle mass begin to be consumed: they go to the production of glucose - energy fuel for the body.. Weight loss will be slow but permanent.

A protein diet is not recommended for more than 2 weeks, as it overloads the kidneys.. Nutritionists advise drinking as much water as possible so that there are no problems with stool. We should not forget about fiber, which is abundant in green vegetables and bran..

Experts warn: all protein diets can be used no more than 1-2 times a year, after consulting with a doctor and passing the necessary examinations..

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