How to choose a protein powder? Features of application, benefit and harm, reviews

The protein is necessary for our body every day, regardless of the level of physical activity. Of course, the higher your activity, especially if it is associated with power loads, the more protein is expended on the growth of muscle mass. It would seem, which is easier, eat meat, eggs and everything will be in order. However, all foods, in addition to protein, also contain fats, which is not always desirable. In this sense, a unique product is a protein powder. Just a few spoons gives you a full-fledged protein, without makeweights in the form of fat or carbohydrates. This helps maintain the strength of the body with a strict diet, after surgery and intensive training in the gym. Today we will talk about how to choose a protein powder and how it affects your body.

Why do we want to use it?

This is the main question to which you must answer. Protein powder is not only a dietary supplement that can be consumed at any time of one's own volition. Excess protein can seriously damage your health. Therefore, before ordering yourself a fashionable cocktail, read the article to the end. So, there are several reasons to start taking protein powder.

First of all, such a thought comes to mind for those who dream to grow muscle mass. Indeed, such cocktails are very effective for restoring and building muscle. If you are going to regularly attend the gym, it will not hurt to add it to your diet. However, we must remember that this mixture should not completely replace the sources of protein. This is just an addition.

Protein Slimming Cocktail

Girls, this is good news for you. It turns out that these mixtures will be useful not only for smart and pumped men to become even stronger, but also for you - with their help you will be more beautiful. Protein powder for weight loss is gaining popularity among those who decided to stick to a diet for weight loss. A sufficient amount of protein will create a feeling of satiety and help you keep the appetite under control. If on the background of diet you decide to enroll in the gym, then it will provide sufficient nutrition to the muscles.

Additive to food

Modern nutritionists come to the conclusion that most of our citizens suffer from protein deficiency. Therefore, even if you are not going to the gym, you can use protein powders. Experts say that regular introduction to the diet of such a composition will help you in the matter of lowering cholesterol, blood pressure and excess weight. As an additive to food, cocktails can be consumed by vegetarians, people after heavy operations. Such mixtures can be introduced even through the probe, if due to a disease the intestine has partially lost the ability to absorb nutrients.

How much protein powder can be consumed per day?

This is a difficult question. And, first of all, the answer depends on the level of physical activity. However, even if you lead a passive lifestyle, protein must be consumed daily, otherwise the body will begin to spend its own reserves. In this case, the first to suffer are muscles. However, if your diet is already rich in protein, then you need to consult a dietician: is it still necessary to add the protein supplement. Despite the difficulties in calculating the protein norm, the researchers offer us an approximate formula. You need to consume 0.8 grams of normal proteins per kilogram of weight. For example, if you weigh 90 kg, you need 72 g of protein. And this is the norm for people, leading a passive lifestyle. Physical loads require exactly twice as much protein.

To calculate the optimal dosage, you need to know something else. Only 15% of consumed calories should account for proteins. The average caloric content of the diet is 2 thousand kcal. Therefore, it is recommended to consume 75 grams of protein. With high physical activity, this figure needs to be doubled. However, we now talked about the usual diet. If you plan to gain weight or, conversely, lose weight, then you need to increase your protein intake by 40%. These extra calories should replace refined carbohydrates. Thus, to achieve their results, you need to eat from 1.6 to 2.5 grams per day per kilogram of weight. If there are problems with the kidneys, then limit the use of 1.6 g. However, we have another task - to find out which protein should be selected.

Egg white

The protein cocktail in the powder is different. The source of protein contained in it, can be soy, eggs, milk. Each of them has differences that you need to know about. If there is no allergy to egg white, then it will be an ideal option for those who decided to build muscle. It contains the full set of essential amino acids. Depending on the quality, such a powder may include a fairly large amount of cholesterol. However, egg white helps athletes build and strengthen muscles. Professionals usually choose this protein, as it provides good muscle growth.

Milk protein

This is a universal protein that will help both lose weight and gain muscle mass. It is the most nutritious of all animal proteins. He has a very high digestibility ratio. Studies show that dairy proteins are ideal for weight loss, and are also useful for muscle recovery and help synthesize new muscle mass. One of the drawbacks is the content of lactose. In people with its intolerance milk protein can provoke problems with the gastrointestinal tract.

Studies have proven that milk proteins are the best option for recovery after training and weight loss. Protein powder in the pharmacy is found only in the form of ready-to-drink cocktails with different flavors. However, judging by the reviews, in specialized stores of sports nutrition it can be purchased much cheaper. And additives - fruit or berry puree - can be made independently.

Whey protein

Ideal if your goal is recovery after training. This protein dissolves very quickly and is absorbed by the whole organism. Because it contains many useful elements, it is recommended to take it as a food supplement. The high price of this type of protein is fully justified by the quality of the product itself. But you need to consider that it is effective for the growth of muscle mass, it will only be at high physical exertion.

Vegetable proteins

Most often the basis is soy. It is processed in a special way, and a protein powder is produced. Its composition is very close to the animal protein. However, it is not recommended for men. In any case, for regular use, since soy contains phytoestrogens. It is these proteins that are the cheapest in the first place because of their price. Judging by the reviews, the pluses are low calorie, which is important for the athlete. And to minuses - insufficient quantity of essential amino acids.

Nutrilite

There are many protein producers on the market. However, among them stands the world famous company Nutrilite. Protein powder was launched in production in 2012. It is expensive, and therefore immediately raises the question: why not take something cheaper? In fact, this product has several advantages. It contains two types of protein: animal (from milk) and vegetable (from soybean). It has a very fine, floury structure. Due to this, it dissolves easily not only in water, but also in kefir.

This protein is produced without flavor additives, which is very pleasing. Any flavor is boring faster than you finish the jar. And here you can add honey or cocoa. The package contains a very convenient measuring spoon. One dose contains one third of the daily requirement for protein and only 36 kcal - about as much as a salad of beets. Plus, everything said is the name of the company itself. The production does not use chemicals, dyes and preservatives. Judging by the responses of nutritionists, this is the best option, because it combines the dignity of all the others.

back side

The reception of the protein has two sides. To date, this is not only a sports nutrition, but also a food supplement that enriches the body with essential amino acids. However, do not think that it is enough to take the powder, so that you lose weight or build muscle mass. Without enhanced training, there will be no effect. For lovers of passive lifestyle there is an option - to take protein instead of dinner, thereby correcting the consumption of calories. That is, the product acts as a means of drowning out hunger and giving the opportunity to adhere to a diet.

But the amount of protein that you can consume in food should be strictly regulated by your doctor. Excess protein causes the kidneys and liver to suffer, and the result is a general intoxication of the body. So that the protein does not harm, you need to understand well what effect you want to get.