Protein : How To Burn Fat : Build Muscle : Fitness

Protein : How To Burn Fat : Build Muscle : Fitness

Posted by Unknown on Monday 4 August 2014 0

"He is not only necessary, but also extremely useful for us the substance"  

Protein - one of the main components of human food. By controlling the content of protein foods in your daily diet, everyone attain a slim figure or strong muscles can easily achieve the desired results.

The role and function in the body

The protein or protein necessary for growth, development, functioning, recovery of all body cells, as well as for the synthesis of enzymes and hormones. The main sources of protein - milk and dairy products, meat, fish, seafood, cereals.

Animal and vegetable proteins are absorbed by the body differently. Most maximum bioavailability (digestibility) - in milk and egg proteins (about 96-97%). Slightly less (93-95%) - from meat and fish proteins. In plant proteins - they can serve as sources of legumes, nuts, grains, vegetables or fruits - digestibility of 65-77%.

The human need for protein depends on its age, sex, and level of physical activity. For example, a healthy adult, experts recommend consuming 0.75-1 grams of protein per kilogram of body weight per day. It is considered that due to animal protein must be obtained at least half of the daily food intake of protein, and daily caloric fraction of protein should be at least 12%. For athletes or people who are actively involved in sports, the demand for protein increases by about 2-2.5 grams per kilogram of body weight per day.

Increased protein requirements for fans of power or cardio workouts due to several factors. Firstly, during a considerable physical exertion occurs inevitable decay of individual muscle structures, and protein is simply necessary for their recovery. Secondly, during the pause between workouts the athlete's body gradually adapts to the increasing pressures by building stronger muscles and increasing the protein content in the muscles leads to a stronger muscle contraction, allowing progress in the future.

Amazing Protein

Maintaining consistently high levels of protein in the body - the main task of not only professional weight lifters, but also engaged in active sports people. Often people use the fitness center, bought on the recommendation of coaches special sports nutrition and protein shakes, which contain large amounts of protein, multivitamins, etc. However, in some not too cheap drinks of this kind often contains chemicals (steroids and amphetamines), causing irreparable harm to the body.

Meanwhile, a simple and harmless protein shakes to ensure stable growth of muscles in the body, can be easily prepared at home. The most opportune time to receive them - 40 minutes before workout and 30 minutes after her. It was then that a so-called "protein window" all protein consumed actively processed, promoting the growth of muscle tissue. The temperature of the cocktail should be close to 37 degrees, which is significantly speed up the stomach. Volume - no more than 300 grams. Milk as part of the protein mixture can be replaced with yogurt or juice (if lactose is poorly absorbed). A protein shake, drink 30 minutes after class - the most useful tool for muscle growth. This is the time when the body needs proteins and carbohydrates to the greatest extent when received proteins generate the most anabolic effect (ie, increased growth of muscle tissue).

Here are some recipes protein shake:

Classic protein:

- Milk - 350 ml. 

- cottage cheese - 100 gr. 

- egg protein (boiled) - 4 pcs. 

- banana - 1 pc. 

- olive oil (cold pressed) - tsp. 

- Honey - 2 tablespoons.

Protein fitness drink for women:

- orange juice - 200 ml. 

- fat cottage cheese - 50 gr. 

- banana - half 

- chocolate or cocoa - 25 grams. 

- jam - 1 tsp.

Cocktails for weight loss

For overweight people who want to lose weight, the daily intake of protein shakes will help ensure long-term feeling of satiety, thereby limiting the total calorie intake. Protein shakes are guaranteed to help you achieve weight loss and maintain muscle mass, if the person will receive the regular cardio and power load.

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

1 Fill the blender 1-2 cups of skim milk. 

2. Add 1/2 cup fat-free cottage cheese. 

3. Top up with 150 grams of low-fat yogurt to your taste and stir everything until smooth. 

4. Add one tablespoon of cream. 

5. Put frozen or fresh fruit 

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

Protein shake should be consumed immediately after its preparation. If there is a surplus, it should be poured into a tightly sealable container and store in refrigerator.

Protein diet

The main task of protein diet - adjust the body's metabolism to burn fat. It is proved that this diet is faster than high carb (so-called "Kremlin") with the same number of calories.

Protein diet menu is quite simple. On the day should have five meals. Three basic - breakfast, lunch and dinner - include 200 grams of one specific type of food: boiled lean meat, fish, chicken, cheese, mushrooms, cooked beans or peas, yogurt or two boiled eggs (optional). Additionally, it is necessary to eat 100 grams of vegetables or fruit. During the two snacks, which account for breakfast and lunch, you need to eat 100 grams of vegetables, fruit or drink 100 milliliters of freshly squeezed juice. Diet excludes from the diet the following products: flour products, cereals, sugar, beans, dairy products, beverages, fruits, nuts, seeds.

Diet lasts 10 days. During this time it is necessary to drink as much as possible (water, unsweetened tea, coffee, herbal teas). Per day is required to drink at least 2 liters of fluid.

The advantage of the protein diet is that the person who took it does not feel painful hunger. In most cases, subject to simple rules, you can assign the effect of diet for a long time.

Protein diet also has a number of drawbacks. Body during her experiences big disadvantage in a variety of very important trace elements. This leads to a rapid onset of fatigue, dryness of skin, nail fragility. Diet creates an increased burden on the kidneys, as all the liquid from the body is derived through them, so people with kidney disease, it is contraindicated. During protein diet consumed more rapidly calcium from the body and this can lead to brittleness of bone in old age.

Protein diet

The basic principle of the protein diet for weight loss - exclusion from the diet of foods rich in carbohydrates, that is, bread, pasta and dough products, potato, sugar. In addition, it is necessary to abandon the pure fat: vegetable oil and animal fat. However, restrictions on the lean meat and fish, low-fat dairy products, eggs, salads, vegetables and fruit is not. Protein foods provide a feeling of satiety, as much longer to digest carbohydrate.

First of all, spent glycogen - animal starch, the main carbohydrate reserve in animals and humans. At this point, the body will lose a lot of liquid, which will affect the very rapid weight loss. Then begins to consume fat reserves and muscle mass: they go to the production of glucose - the energy fuel for the body. Weight loss is slow but steady.

Protein diet is not recommended to observe more than 2 weeks, as it overloads the kidneys. Nutritionists advise to drink plenty of water to avoid problems with the chair. We should not forget about the fiber, which a lot of green vegetables and bran.

Experts warn all protein diet can be used 1-2 times a year, after consultation with the doctor, and passed the necessary examinations.