People consume protein for a variety of reasons; Muscle building, weight loss and injury repair. While many foods such as meat, milk, eggs and legumes can provide the protein your body needs, most people prefer to get this nutrient by consuming protein shakes and powders. People think these resources are of a better quality.
But there are people who are skeptical about the impact of these styles and do not know if consuming them will help them achieve their goals. In this article, we will examine the effectiveness of protein shakes in building muscle and losing weight. Stay tuned to BingMag.
Protein shakes are natural supplements
As the name implies, these supplements help you complete your diet and increase your intake of nutrients. Give. Consuming protein shakes will be helpful when, for whatever reason, you are unable to get the protein your body needs through food.
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Stylish benefits of protein for building muscle
Athletes who sought to increase muscle mass and improve training performance initially consumed protein shakes. In fact, consuming protein shakes along with strength training promotes muscle growth, increases the ability of athletes to do more intense workouts, and helps in better and faster recovery, as strength training and increased quality protein intake are both factors in muscle protein synthesis. As previously mentioned, protein shakes provide amino acids that are easily absorbed by the body. Researchers say that consuming protein shakes increases the level of amino acids in the bloodstream, and this change causes the stimuli needed to build muscle to respond more noticeably. Research also shows that even with weight loss diets, protein shakes help maintain and increase muscle mass.
In one study, 40 men were studied. Participants were divided into two groups, and both groups performed the same exercise program, including aerobic and strength training. One group took protein supplements and the other group continued their diet. In the end, people who ate more protein had better results in both reducing fat mass and increasing muscle mass. A similar study of 40 healthy adults found that taking protein supplements during weight loss periods could help reduce protein synthesis in muscle. Usually during weight loss periods, people experience a decrease in muscle mass due to a decrease in muscle protein synthesis.
Thus, protein shakes can help you achieve your fitness goal, no matter what To achieve this, you want to build muscle or you are looking to burn fat. Achieve your goal and you can get more protein every day by consuming protein shakes.
Increasing the feeling of satiety
Numerous hormones are involved in stimulating and controlling appetite; These include tyrosine peptide (PYY), glucagon-like peptide 1 (GLP-1), and ghrelin. Protein affects the production of these hormones. Both PYY and GLP-1 are hunger-reducing hormones, and studies show that levels of these hormones increase further after eating a high-protein diet. PYY and GLP-1 reduce appetite and GLP-1 delays the emptying of stomach contents. Therefore, both hormones increase the feeling of satiety.
Research also shows that protein can reduce ghrelin levels. Ghrelin is an appetite-stimulating hormone.
Although most of these studies have used protein-rich foods, studies that have used protein supplements have shown similar results and have shown the same appetite-suppressing effects. For example, in one study, 18 women were studied. In this study, participants were divided into two groups. One group consumed a protein-rich beverage and the other a non-protein beverage. In this study, it was found that protein drinks can further reduce ghrelin levels and increase PYY and GLP-1 levels.
Protein-rich diets increase calorie burning in two different ways. The first method is that the body consumes more calories for protein metabolism than carbohydrate or fat metabolism. This metabolic chemical reaction to food is known as dietary exotherm (DIT). DIT shows the amount of energy needed to metabolize each nutrient relative to the amount of calories consumed. The amount of energy required for protein metabolism is between 15 and 30% of calories, for carbohydrates between 5 and 10% and for fats between 0 and 3%.
Stimulates the. When carbohydrates are not available, the body uses proteins or fats to produce the glucose it needs. This process is called gluconeogenesis, and experts believe that the body burns more calories to perform this process. Some studies show that a high-protein diet can increase calorie burning by up to 42% by stimulating gluconeogenesis. Dill.
Helps eliminate belly fat
Increases fat-rich protein diet and fat oxidation. Evidence shows that increasing protein intake using quality sources such as protein shakes can be effective in reducing visceral or interstitial fat, which is called abdominal obesity. Reducing interstitial fat is very important. Accumulation of fat in this area causes chronic inflammation, which is associated with heart disease and insulin resistance.
In one study, 37 women were studied. The first group of participants consumed 40 grams of protein per day and the second group consumed the same amount of a lower quality protein supplement. In this study, it was found that receiving protein of higher quality is more effective in reducing interstitial fat. In a similar study, subjects were studied for 23 weeks. Participants who consumed 56 grams of protein per day were able to lose 1.8 kg more weight and 3.3 kg more fat than the other group.
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Increasing your protein intake alone is not enough to lose weight
Although protein shakes can help you achieve better weight loss results, they can not. Be effective alone and you need more to lose weight. If you want to lose weight, you need to achieve a negative calorie balance or calorie deficiency, which means that you should burn fewer calories than you burn, or in other words, burn more calories than you eat. There are three ways to create this negative balance; Get fewer calories, burn more calories by increasing physical activity, or combine the first and second steps.
While increasing your protein intake helps you feel less hungry, resulting in fewer calories. Get it, but protein also has calories and increases your calorie intake. Exactly every gram of protein has 4 calories. Therefore, consuming too much protein can not only upset your negative calorie balance, but also cause you to burn extra calories. Excess calories are what prevent you from achieving your goal of losing weight and even cause you to gain weight. Some studies show that if adding a lot of protein to your diet increases your calorie intake by 40%, it will increase your body weight and fat mass.
Thus, although protein shakes help you lose weight But in consuming them, you must also consider the law of negative calorie balance. You should also increase your calorie intake by increasing physical activity.
You can achieve this goal by doing strength training or aerobic exercise. Walking, running, cycling and swimming are good aerobic exercises. However, research shows that combined exercise is the most effective way to lose weight; Aerobic exercise helps you lose more weight, and strength training helps you maintain or even increase muscle mass. Protein shakes are not the only way to have a high-protein diet. img src="https://bingmag.com/picsbody/2110/27/13380-4.jpg" alt="BingMag.com Which protein protein is more suitable for which purpose? Muscle building or weight loss?" loading="lazy">
According to the recommended amount, you should consume 0.8 grams of protein per kilogram of your body weight daily. If you want a high-protein diet, you need to eat more than the recommended amount of protein.
People who can not get the recommended amount of food through their diet choose protein shakes. So, if you can get the protein you need from food, you do not need to eat protein shake.
Some protein-rich foods include meat, milk, eggs, and soy./p>
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A high-protein diet is a very effective way to build muscle and lose weight With protein shakes, you can easily get more protein. Also, consuming these exercises along with strength training will increase muscle mass and improve exercise performance.
Of course, if you get enough quality protein during the day by eating food, you do not need to take protein supplements.
Do not forget that excessive protein consumption causes weight gain.
If you want to make a stylish home-made protein, you can use protein powders. Of course, it is also important to get these supplements from reputable stores.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .