What protein is the best for slimming?

On the way to a slim figure, it is crucial not only to limit calories, but also the conscious composing of macronutrients. Protein plays a leading role here - helps to keep muscle mass, increases thermogenesis and accelerates the feeling of satiety. In practice, this means that a well -chosen source of protein can not only support fat reduction, but also facilitate appetite control. In this guide, we will explain what protein will be best in a slimming diet: from the forms of nutrients to food products with which it is worth combining daily meals. Thanks to this, you will learn how to optimize the portions and pace of calorie burning to lose weight effectively, but without the risk of weakening the body.

The role of protein in the process of fat reduction

Protein has three main functions in the reduction diet. First of all - it binds water in the muscles, which promotes their protection against catabolism. Secondly - it has the highest indicator of the thermal nutrition effect: the body uses more energy to digest it than to process fats or carbohydrates. Thirdly - regulates hunger hormones (like Grelin and Leptin), which translates into a rarer snacking between meals. As a result, a diet rich in protein helps maintain higher rest metabolism, i.e. burn more calories even during regeneration. This is why the slimming plan is often recommended for the share of protein at 25-30% of daily energy.

Slimming protein nutrients

The most popular conditioners are whey protein, casein and vegetable protein hydrolysates (e.g. peas or soy). ISO Whey or Casein Night are distinguished by fast or prolonged release of amino acids. The whey is perfect right after training, because it quickly regenerates muscles and inhibits catabolism. In turn, casein - consumed before bedtime - maintains protein synthesis all night. In turn, vegetable mixtures will be a good choice for people sensitive to lactose or on a vegan diet. It is worth reaching for low carbohydrate and degreased formulas so as not to disturb the energy balance.

Natural protein sources with a reduction diet

In addition to nutrients, the nutrient person can not miss full -fledged products. Lean meat (chicken, turkey, pork tenderloin) is a classic - several hundred grams of grilled breast provides 40-50 g of protein with low calorie. Fish (cod, trout) enrich the diet with omega-3 fatty acids, and eggs-especially proteins-offer a full amino acid profile. For vegetarians, vegetable proteins are a great source: lentils, chickpeas, tofu or tempeh. The combination of cereals with legumes (e.g. porridge and lentils) guarantees exogenous amino acids without having to reach for supplements.

Sources

• Phillips S.M. Dietary Protein and Muscle Mass: Translating Science to Application. British Journal of Sports Medicine, 2016.
• Longland T.M. et al. High-protein, low-fat diet Improves satiety, glycemic control and preserves lean mass. Journal of Nutrition, 2016.
• Wyatt H.R. et al. The Effect of Protein Intake on Total Energy Expenditure Durt Weight Loss. Obesity, 2015.
• American College of Sports Medicine Position Stand: Nutrition and Athletic Performance, 2016.
• Witard O.C. et al. Protein Considerations for Optimising Skeletal Missle Mass in Healthy Young and Older Adults. Nutrients, 2016.

FAQ

What form of protein should you choose at the beginning of weight loss?

It is worth reaching for whey protein isolation - it is characterized by a low content of fats and carbohydrates and rapid absorption. Consumed up to 30 minutes after training, it will help to stop muscle breakdown and expand strength, which is also important during a caloric deficit.

Is vegetable protein as effective as whey?

Although vegetable proteins have a slightly lower content of leucine, appropriate mixtures (peas + rice or lentils + quinoa) provide a full amino acid profile. Good for vegetarians and intolerances.

How many proteins should I consume during a reduction diet?

The optimum is 1.6-2.2 g protein per kg body weight per day. Higher values ​​help protect muscle mass and increase the feeling of satiety.

Can protein nutrients replace a meal?

Nutrients are comfortable, but it is worth combining them with full -fledged meals. Shake can replace dinner or snack, but not all nutrients (vitamins, fiber).

What role does Leucine play in slimming?

Leucine stimulates the synthesis of muscle proteins and improves insulin sensitivity. The higher participation of leucine helps to maintain muscle mass even with limited calories.

Does protein at night support weight loss?

The evening consumption of casein helps maintain a higher level of amino acids and thermogenesis at night. However, it is worth controlling calories - 30-40 g of casein is a safe portion.

How to combine protein nutrients with training?

It's best to consume the conditioner up to 30 minutes after strength training. The second portion (casein) can be taken before bedtime to extend muscle regeneration.