Want to lose a few pounds or get bigger muscles? With a few lifestyle adjustments, you can accomplish that goal easily. Simple tweaks in your daily routine can contribute to the effort to build muscle mass or lose weight. In addition to a healthy diet, which is absolutely mandatory, you need to focus more on protein intake. Why you need protein, and what are the best proteins for muscle gain and weight loss? Read on to find out.
Why Protein is necessary for Weight Loss?
In order to lose weight, people generally strive to cut down on calorie intake, including protein. But, diets high in protein prove to be important for weight loss and management. For example, a study from the journal Nutrients found that subjects who adhered to high-protein diet while participating in resistance-based exercise program experienced greater reductions in weight, fat mass, and body fat percentage compared to their counterparts who did not. Additionally, participants experienced significant improvements in muscular strength, muscular endurance, aerobic capacity, and several markers of health.
Evidence shows that protein contributes to weight loss and weight management through modulations in energy metabolism, appetite, and energy intake. People who limit their calorie intake, but consume high-protein diet experienced greater weight loss, fat mass loss, and preservation of lean muscle mass than men and women who eat a low-protein diet. In other words, high-protein intake can help you lose weight without losing your muscle mass. This is particularly important to mention if we bear in mind that most people are concerned about losing too much muscle mass as they are slimming down. Tweaks in your protein intake help you avoid that hassle. Compliance plays a huge role in the likelihood of experiencing the above-mentioned positive effects of high-protein intake for weight loss and muscle mass. You see, it’s important to be consistent and make sure you consume high-protein diet regularly. p>
Proteins and Muscle Gain
For men and women who want to gain muscle mass, it is vital to consume more protein. Benefits of protein for muscle gain are well-documented. A study from the BMJ revealed that adding more protein to your diet has the potential to enhance muscle gains from weight training. For the purpose of the research, scientists analyzed 49 studies on this topic with a total of 1863 participants. They found that supplementation with dietary protein increased the gains in terms of upping the 1-rep max and putting on more lean muscle.
But it’s important to mention that the intake of protein supplements can only lead to desired results if you make some effort too. That means that you shouldn’t rely on proteins only and forget about the exercise. You need to view protein as an adjunction to the regular workout routine.
Best Proteins for Muscle Gain and Weight Loss
As mentioned above, protein supplementation should go hand in hand with a regular workout routine. The reason is simple when you exercise and lift weights you create tiny micro-tears in your muscles. However, when you eat protein, the body breaks it down and uses amino acids to repair those tears. Amino acids, which are the building blocks of protein, surround and fill the tear, thus making your muscle bigger and stronger.
There are different kinds of protein that you can consume to increase muscle gain or slim down. Some of them include:
–one of the most popular protein products on the market. Whey protein is a milk-based protein that the body is able to digest quickly. Due to the fact whey consists of all nine essential amino acid, it is considered a complete protein. Whey is particularly high in the amino acid called leucine, which activates processes in the body involved in muscle building. Whey enhances the synthesis of muscle protein and helps your muscles grow. Additionally, whey promotes a feeling of fullness and helps you lose weight by eating less·
–this is also a milk-based protein that contains all essential amino acids. That being said, casein is digested relatively slower than whey. Thanks to slower digestion, casein is able to provide a steady supply of amino acids over a longer period. This protein is particularly useful for promoting muscle growth during fasting.
–a combination of the two proteins delivers fast- and slow-digesting properties of whey and casein, thus allowing you to get the best of both worlds. Basically, this blend promotes muscle protein synthesis and ensures a prolonged decrease in muscle breakdown.
–among the most prevalent plant-based protein products on the market. Despite containing all essential amino acids, soy protein has a lower amount of crucial amino acids that are necessary for the growth of muscle mass. It’s useful to mention soy protein can still stimulate the synthesis of muscle protein and is a good option for vegans.·
–this type of protein has a similar story to soy protein. It belongs to the group of complete proteins but contains lower levels of amino acids crucial for muscle gain. But, it’s practical for vegan men and women who want to support protein muscle synthesis in a plant-based manner.
–even though it is low in a few essential amino acids it can still help you build muscle and enhance your strength.
High-protein intake supports weight loss and promotes weight management, but it also stands as a vital component of muscle gain. What we love about protein is that it allows people to lose weight without losing too much muscle mass. Consumption of protein in the diet or through supplementation should be accompanied by a regular workout plan. There are different kinds of protein, so it’s good to think about your personal needs and lifestyles prior to choosing what to use.