Many people ignorantly believe that protein is a special chemical additive that contains protein . In fact, protein and protein are synonyms, that is words with the same meaning. We will consider, why take protein, how it can help in losing weight, and also what protein is better for girls.
How useful is the protein for girls?
There is an opinion that the body of a woman and a man has such differences that protein shakes both have to be chosen differently. In fact, the similarities between representatives of different sexes are much greater than differences. Consider how the protein affects girls.
Proteins for both men and girls are needed for the same purposes:
- for the growth of muscle tissue;
- for renewal and general regeneration of body tissues in general;
- to participate in enzymatic reactions, i.e. during the assimilation of food;
- for the stable delivery of useful substances to organs and tissues;
- to strengthen the immune system;
- for the normalization of the hormonal background.
All these are effects that are equally necessary for men and women. In the course of sports, muscle tissue is damaged, but during the recovery is strengthened and increases. That is why it is so important to give the body the right amount of protein. There are two options: or 3-4 times a day, eat quite large portions of meat, cottage cheese, eggs, fish, poultry, and wash it all down with milk, or just a few times a day to drink a pleasant taste of a protein cocktail.
Protein for girls: how much to take?
Any person, even one that does not go in for sports, should receive on a daily basis 1 gram of protein per kilogram of body weight (a girl weighing 50 kg - 50 grams of protein per day). Those who are actively involved in sports, protein requires more - 1.5 g per kilogram (a girl weighing 50 kg - 75 grams of protein per day). Those who are engaged specifically in bodybuilding and work on the increase in muscle mass, daily it is supposed to take 2 g of protein per kilogram of weight - (for a girl weighing 50 kg - 100 grams of protein per day). Since large dosages are rather difficult to provide with simple meals, the isolated protein as a protein supplement comes to the rescue.
The best protein for girls
There is no special protein supplement for the fair sex - it's all the same protein, and if the package says the opposite, then you know - it's just an advertising trick.
Protein supplements come in several forms: soy, whey, milk, egg, mixed. Consider their features: Whey protein is the fastest, it is taken several times during the day, and also before and after training, for the rapid supply of amino acids to the muscles.
Milk protein, or casein, is a slowly digestible type of protein that can replace a missed meal, or just take it before bedtime so that the muscles are actively regenerated while the body rests.
Egg protein is an average variation between the first and second point - it has an average rate of assimilation
Mixed (multicomponent) protein is a variant that combines the advantages of all the above types of protein. Soy is cheaper than the rest, but its biological value is lower, so it is not recommended to use it.
Any of these types of protein can be used by the girl and for the purpose of gaining muscle mass, and for the purpose of reducing weight and fatty interlayer. The question of how to take protein to girls is decided individually, based on what kind of protein was chosen.