A diet based on small amounts of proteins isn’t enough in case you want to lose weight. It is not impossible though but the process takes too much time. Have you ever wonder what proteins are or what’s the necessary intake of proteins per day or where can we find these proteins? In this article, all these questions will receive a proper answer and get a new prospect about the losing weight process.
Proteins are known for their plastic role in our organism. They are macro-nutrients that work on building new tissues, creating antibodies, and improving and repairing muscle. As carbohydrates have an energetic role in the organism, proteins have a plastic role but it doesn’t mean that they can’t be transformed into energy when needed. Normally, the body doesn’t transform the proteins into energy, but in case you are following a strict diet, with lack of food and nutrients, the organism will search for resources and eventually it will transform the proteins into energy.
This means that the muscles, antibodies and everything related to protein will be destroyed and used as “fuel” for the organism when your diet is not balanced and limited in aliments. Taking into consideration that muscles are consuming big amounts of calories (even when you are resting) you would probably like to keep them in a good shape as much as possible.
Daily intake of proteins
The human has adapted to consuming and assimilating big amounts of proteins. Because this adaptation takes time, it is advisable to adapt gradually. A doubled quantity of proteins requires a few days to be digested but the excess of proteins can be used as a source of energy.
In order to avoid the destruction of muscles the daily intake of proteins should be at least 1 gram per body kilogram. This means that a person with 70 kilograms should eat 70 grams of proteins per day. If you want to build muscles you should consume more proteins in order to obtain faster results.
Best sources of protein
There are so many sources of proteins like red meat, eggs, dairy products, nuts and so on. But proteins are divided into two categories: complete (with all the essential aminoacids) and incomplete (with only a part of aminoacids). Proteins from plants are generally incomplete proteins, while those from meat, eggs, and dairy products are complete sources of proteins.
Proteins shakes are extracted from dairy while the other aliments besides proteins contain other macronutrients like fats of carbohydrates. One of the nutrition rules is to avoid the combination between fruits and proteins but this thing is almost impossible considering that a banana has 1.1 grams of proteins or an orange 1 gram of proteins. The best sources of proteins are those with great concentration of proteins but with low amount of calories.
Vegetarians building muscles
When it comes to vegetarians you think they can’t eat meat so they are somehow deprived of proteins. But there is a multitude of vegetal proteins even healthier than meat. These aliments endure a great intake of protein for a regular person but also for someone who takes up a sport. The only problem for vegetarians is that complete proteins are found only in soya, while other aliments contain only incomplete proteins and they have to be combined is order to ensure a sufficient intake both quantitative but also qualitative.
The role of these protein shakes is to complete not replace a healthy diet based on unprocessed aliments. Most of them contain milk this is why they affect the kidneys in case you don’t drink enough water. It is also available for protein consumers. They are beneficial for those who want to lose weight because the protein metabolism consumes more calories than the lipid or carbohydrate one. A protein shake is not dangerous if you choose to have a healthy lifestyle full of vitamins and minerals. The risk appears when you choose to drink only these shakes and replace the solid meals. But in this case is not about the negative aspects of protein shakes but about the negative aspects of an unbalanced diet.
The quality of proteins is very important so take a good research before buying these supplements. Ask about the ingredients and the additives used, about the experience of other persons and the recommendations of specialists. The favors can be different, from natural taste to new mixes of aroma. Each person is different and what one may like the other may not. Taking into consideration that the intake of proteins should be consistent and the taste of it may affect the digestion it is preferable and important to choose flavors that we like.
How to consume protein shakes?
You can mix protein shakes with water as well as milk. Milk though can slow the absorbance of nutrients that the body needs immediately and problems like bloating or allergies may appear. There are powders used for cooking too, mixed with yogurt or cream, fruit juices or fruits or other ingredients. These combinations are made in order to create protein bars, biscuits or something like this, proper for a healthy snack.
You should consume protein shakes generally on an empty stomach between meals, morning, evening, after training (mixed with carbohydrates). It is important for the energy intake to come from carbohydrates and fats, not protein. It is therefore avoided the classic meal replacement shakes that contain protein only.
Even though protein shakes don’t burn the fat deposits, they are capable of the weight loss process indirectly. Proteins tend to produce satiety for long time which allows us to consume less calories during the day. If these shakes are combined with some workouts, the results will come faster and you will start losing weight in a safe and healthy way.v