Tips for eating right, a huge variety of fitness equipment and lots of hope – this is the story of anyone who wants to be fit and proud, not only with their inner selves, but with their lean body. But sometimes it turns out that effort and good intentions are not enough to sculpt the body we have always dreamed of.
That is why today we will talk about the right way to get a lean body. Regardless of whether we want to lose weight or simply to work out beautiful muscles, it is imperative that we devote ourselves to regular exercise that will guarantee us the desired success.
But these alone are not sufficient to achieve optimal results. The best option is to focus not only on proper physical activity, but also combine it with proper nutrition and nutritional supplements that speed up the process.
Protein – the secret to a beautiful and harmonious body
Protein is the most important nutrient in our body. It is everywhere in our body – from muscle tissues to enzymes that absorb food, skin cells and even blood.
Protein boosts immunity, regulates body hydration, maintains the right pH, protects and regenerates muscle tissue and is a great source of energy.
When we take proteins through food, they are broken down into smaller compounds called amino acids. Of the 20 amino acids found in the food we eat, 9 of them are essential.
Basic amino acids:
Histidine, isoleucine, leucine, valine, lysine, methionine, phenylalanine, threonine and tryptophan.
Other amino acids:
Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, serine, tyrosine.
Basic amino acids must be supplied through the diet. It is important to clarify that if we do not get enough of the basic amino acids, our body begins to supply them through our muscles. In other words, when there is not enough protein in our bodies, we cannot expect satisfactory results in the gym. Fortunately, nowadays we can get protein through specially designed nutritional supplements. In this case, again, we have to keep in mind that the most common proteins are animal and vegetable.
Meat is an excellent source of protein because it contains all the essential amino acids. Vegetable protein sources also contain different amino acids, which are not always sufficient.
How Important Are Weight Loss Proteins?
They are extremely important because they promote a sense of satiety and reduce hunger while stimulating metabolism.
What is the recommended amount of protein for adults?
The recommended amount of protein for adults who are not particularly physically active is 0.8 grams per kilogram of body weight. This is the optimal daily amount to reach the nitrogen balance (the best ratio of protein needed for each cell in our body) in the body.
What is the biological value of popular foods?
Foods – Bio value
- Eggs – 100
- Proteins – 88
- Chicken – 79
- Fish – 70
- Veal – 69
- Cow’s milk – 60
- White rice – 56
- Peanuts – 55
- Wheat – 49
Unfortunately, we cannot get all the important proteins from food alone, no matter how balanced it is. In these situations, proteins come in the form of nutritional supplements, which provide our body with the extra incentive to deal with excess weight faster.
Nowadays, it is easy to find the right protein to give our body what it needs to be in excellent shape. There are suitable proteins for everyone: all-in-one, night proteins, whey, calf proteins, multicomponent proteins, proteins for women, for weight loss and for muscle growth.
Today, we will pay particular attention to whey protein, as it is absorbed most quickly and easily by the body and is extremely popular with representatives of the gentle sex.
Whey Protein Secrets
It is preferred by people who are active in sports. As its name implies, it is obtained from whey, which is obtained after making cheese. For example, 1 kilogram of cheese requires 10 liters of milk and the rest is whey, which contains valuable proteins for our body.
In fact, whey contains valuable amino acids, including beta-lactoglobulin, alpha-lactalbumin, immunoglobulins, glycomacropeptides, bovine serum albumin, lactoferrin, lactoperoxidase.
The most important function of whey protein is that it is a great complement to our diet. It contains all 9 essential amino acids that the body cannot produce alone. It is important to remember that protein can be added not only to drinks, but also to delicious and healthy delicacies. That is why we share a quick and delicious recipe for times when we like something sweet.
- 4 tbsp condensed milk
- 3 tablespoons coconut shavings
- 1 tbsp vanilla extract
- 3 scoops of protein with white chocolate and coconut
Preparation: Mix all the products and finally sprinkle with coconut. Enjoy a delicious, healthy, high-protein dessert.
When is the best time to drink protein?
Specialists recommend that the intake be carried out immediately after training. In addition, proteins will restore energy levels in the body and help to restore muscle tissue faster.
Is it possible to overdo it with protein?
It has not been shown that high dosage of protein in the form of nutritional supplements can adversely affect our body. However, it is good to keep in mind that increasing the recommended dose will not lead to greater success in losing weight and building more muscle mass, since the body simply will not be able to absorb so many amino acids.
Today, each of us can be trusted with the right protein, which guarantees us better results after every workout and a sure win in the battle with the extra pounds.