To lose weight, you need protein.

Protein is one of the most important macronutrients of the three. To lose weight, you need protein, which is necessary for a balanced diet, a key component for the restoration and creation of muscle tissue after completion of strength training. By working with weights with an effective weight loss method, you actually make your muscles lengthen when they need to contract. This process causes microscopic tears of muscle fibers, which, in turn, contributes to the appearance of pain in them a day or two after training. Protein is needed for building muscles, damaged muscle fibers must become thicker and stronger in order to better resist possible injuries in the future.

To lose weight you need protein.
When doing weight training, you need to eat an increased amount of protein, compared with a less active person, this will help to accelerate the process of building muscle mass and contribute to its preservation and reduction of fat mass, which means that you need protein to lose weight and gain muscle. But this does not mean that you should start to absorb protein in unimaginable amounts. Be careful! The amount of protein taken for each organism is selected individually and depends on whether you are building muscle, regularly doing aerobic exercises, or dieting on the eve of the competition. Let’s deal with this in more detail.

If you are a beginner and just starting to work out in the gym, there is still little muscle mass, then you do not need to eat a large amount of protein. Create a daily diet with protein intake in the range of 1.5-1.7 g per kilogram of your weight per day. This will be enough both for maintenance, and so for muscle growth over three to four months.

Fats in the human diet.
Calculate your norm (with a weight, for example, 56 kg):

1.7 g protein x 56 kg = 95 g protein

Instead of 56 kg, put your weight.

After three to four months of regular weight training and a balanced diet, your body acquires a tone, weight increases. With an increase in the intensity of the loads, you will need an additional amount of protein — to support the process of muscle growth and blood enrichment with the necessary elements, and this amount should be 2 grams of protein per kilogram of body weight per day.

Calculate your norm (with a weight, for example, 56 kg):

2g protein x 56 kg = 112 g protein

Instead of 56 kg, put your weight.

This applies to maintaining and gaining mass. And now we will analyze the role of proteins in the diet for effective weight loss. When losing weight, many try to reduce the consumption of meat and dairy products. But with their lack of diet, protein starvation sets in.The body begins to expend its own proteins of our muscles, thereby leading to muscle atrophy. In such a situation, losing weight simply becomes impossible, and maintaining weight too! Remember the rule: fats are oxidized only in the mitochondria (special energy substances) of muscle cells! It’s simple: no muscle — no weight loss! Therefore, no matter how lean your diet is, to lose weight you need proteins, both to reduce body fat and to maintain your muscles, especially if you exercise, you should consume an increased amount of protein 2-2.5 grams per kg own weight!

By origin, proteins are divided into animal and vegetable. Animal proteins contain foods:

— meat (it is advisable to choose lean veal, if you take beef, then remove visible fat. Use lamb only for a change, as it is fatty, and refuse pork altogether, since there are practically no useful elements there;

— fish (an excellent source of protein, which is rich in healthy omega-3s);
— dairy products (especially cottage cheese which contains almost 18 g of protein per 100 g., other products are also needed in the diet);

— eggs (5g of protein comes out on one egg, and eat eggs without yolks, extra fat is not needed).

Plant proteins are mainly found in:

-in cereals (get used to eating cereals, they should be in every meal);

— in soybeans;

— in mushrooms;

— in nuts (do not forget, they are high in fat and should not be eaten in the evening);
— in legumes (a good source of both protein and “right” carbohydrates, it’s very good to eat them before training in combination with brown rice and meat and you will be charged for excellent work).

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