Protein for women (for weight loss and weight gain): benefits and harms, features and dosage regimen * Crossfit

In recent years, the number of men and women in gyms has almost equalized. The girls not only mastered weightlifting equipment, but also became seriously interested in sports nutrition. The reaction of sports food manufacturers to this trend was not long in coming - bright jars with the inscription “Protein for women”, a nice design, different “ladies'” tastes and aromas appeared on the shelves of specialized stores. What, apart from the color of packaging and labels with flowers, is the difference between a protein for women and a similar product without a corresponding inscription? How to take it and will it not harm the female body? Can you substitute homemade protein shakes for an expensive, store-bought supplement? We will try to answer these and many other questions in this article.

Regular exercise in the gym requires an increased amount of protein in the diet. The norm for a woman is about 1.5 g per kg of body weight. This will be quite enough for the normal functioning of all systems of the female body, but this will not create an unnecessary load on the gastrointestinal tract and kidneys. And although the human body, in general, is arranged the same for both men and women, nevertheless, with regard to the digestion of protein, this process is somewhat slowed down in the fair sex. It is this feature of the female body, as well as the love of girls in various cute girlish things, that prompted manufacturers of sports nutrition to develop a special protein for women.

The benefits and harms of protein for women

Before making any decision about taking protein shakes, every woman should weigh the pros and cons for herself, familiarizing herself with the beneficial and harmful aspects of consuming pure protein.

Useful qualities of dietary supplements

If we ignore the aspect of the quality of the purchased supplement, then the question of whether protein shakes are harmful for women is not even worth it. Protein (English protein) is a protein, therefore, the effect of this supplement on the body is exactly the same as ingestion of ordinary natural protein products. This is the main benefit of protein shakes for women. Protein as a supplement is made from high quality whey protein concentrate, synthesized from natural products, contains a minimum amount of simple carbohydrates and fatty acids, and this cocktail does not have any harmful effects on women's health. On the contrary, the benefits of protein shakes as part of a diet are clear: high protein digestibility, low calorie content, good taste, and easy storage and preparation. Due to these qualities, the fair half very often uses protein for women for weight loss, and not just for building muscle mass.

The harm of protein shakes

A protein shake for women can only be harmful in some cases:

Incorrectly selected dosage of protein per serving. The optimal amount of protein in one serving of a protein shake should be approximately 25-30 grams. If you exceed this figure, there may be adverse effects on the organs of the digestive system and kidneys.
Use of substandard or expired supplements. Even in a large sports nutrition store, you can easily stumble upon a fake made in third world countries in unsanitary conditions from low-quality raw materials, and in some cases even containing traces of toxic elements: lead, cadmium, mercury or tin. In no case should you use such additives in food, and if you are not sure about the originality of the product you are holding in your hands, it is better to refrain from buying it.
Individual intolerance to the components of the product.

When is it recommended for women to take protein?

Protein shakes should be taken at the times when you need the fastest possible intake of amino acids into the body. First of all, protein is especially beneficial for women after exercise: its intake will stop the secretion of the stress hormone cortisol, start the process of repairing injured muscle cells, and give strength and energy. It's also a good idea to take a protein shake right after you wake up (as your first breakfast). So you will quench your hunger for a while, but do not overload the gastrointestinal tract, which is not yet ready for a full meal, with an extra volume of solid food.

In addition, protein shakes can be consumed during long breaks between meals or as a last meal in the late evening. This will saturate your body with all the necessary substances and satisfy the feeling of hunger.

Scheme and recommendations for admission

Another important question, to which we will try to give a comprehensive answer, is how to take protein for women? Immediately, we note that in different situations it is recommended to use different types of protein shakes. Therefore, if you are satisfied with the financial side of the issue, then it would be best to use a detailed dosage regimen with clearly defined dosages. You can see an example of such a scheme below.

Reception scheme

Immediately after waking up	1 serving of whey protein isolate or hydrolyzate (25-30 grams)
Immediately after training	1 serving of whey protein (25-30 grams)
Between meals	1 serving of whey or multi-protein protein (25-30 grams)
Before bedtime	1 serving of multi-component protein or casein (25-30 grams)

This chart is just a guideline of when and how much protein should be consumed for women. It is not at all necessary to observe it thoroughly. 4 protein shakes a day will more than cover the daily requirement of the female body for protein, and there will be no room in the diet for protein from natural products.

Remember that any supplements are just an addition to the diet, not a complete replacement, and at least 75% of the diet should consist of foods of natural origin.

Admission recommendations

The protein dosage, like the dosage regimen, can be varied. If you feel a malfunction of the gastrointestinal tract (heartburn, bloating, indigestion, etc.), the amount of protein consumed should be reduced. Do not carry out a full portion, but 50-75% of it, the load on the gastrointestinal tract will decrease, and the work of the digestive system will return to normal. You should also not exceed the indicated dosage, most likely higher doses of protein will simply not be absorbed. Scientists have not yet identified the exact amount of protein that the human body is able to assimilate at one time - there may be too many auxiliary factors here, but most fitness experts and nutritionists are convinced that for women this amount is 25-30 grams. In men, this amount may be slightly higher - up to 50-60 grams.

Features of assimilation of protein by the female body

The mechanism of protein assimilation is also complex and not fully understood. In the process of digestion, protein breaks down to amino acids and peptides, then these substances are absorbed by the intestines and enter the blood. This process is called protein transport function. The fact is that in most cases, due to the increased hormonal background (a large amount of free testosterone accelerates the digestive processes in the body and improves the absorption of food) and stress after strength training, the transport function of protein in the male body proceeds faster than in the female, therefore it can metabolize more protein at a time.

Protein Review for Women

Protein for women comes in many different forms and can serve different purposes. It differs in the completeness of the amino acid composition, the rate of assimilation, the ratio of proteins, fats and carbohydrates in the finished product and the addition of minor substances such as nerd or glutamine.

Protein shakes for fat burning

For example, whey protein isolate or hydrolyzate or egg protein is best for fat burning.

Hydrolysates

Whey or egg protein is highly digestible, low in calories, and free of simple carbohydrates and fats. The amino acid composition of these types of protein is perfectly balanced. Its reception will cover all the needs of the body in certain microelements. The only downside to these supplements is their price. On average, they cost one and a half times the price of regular whey protein. You can also use casein as a last meal and multi-protein protein between meals. However, do not forget to look at the composition of the product: many complex proteins contain 5-10 grams of simple carbohydrates (sugar, maltodextrin, starch and similar substances) per serving. In a low-carbohydrate diet, "extra" carbohydrates, and even with a high glycemic index, we absolutely do not need. Stir the protein in water, not milk, as milk is rich in lactose (a simple carbohydrate). By mixing expensive hydrolyzate in milk, you make this supplement worthless.

Isolates

Of the isolates, we recommend using Nectar Naturals from Syntrax. This protein is not only packaged in a pretty "purely feminine" jar, it is perfect for fat burning. The peculiarity of the product from this manufacturer is that it is completely free of fats and carbohydrates, as well as artificial colors, flavors and sweeteners.

Among hydrolyzed proteins, Platinum Hydrowhey from Optimum Nutrition holds the palm. Unfortunately, it is not often found on store shelves, but it is great for taking immediately after training. One serving contains only 140 calories.

Protein for mass gain

During the period of gaining muscle mass, it is not entirely advisable to spend your money on such expensive supplements like isolate and hydrolyzate, and it is quite possible to limit yourself to whey protein. Its reception is most optimal immediately after strength training. The most popular whey protein for girls is 100% Whey Gold Standard from Optimum Nutrition. Perhaps this is one of the best options for the price and quality of the product. In addition, it contains lactase and aminogen - enzymes that improve digestive processes.

Multi-component protein and casein

Multiple protein and casein should also be included in your diet, but again, remember to read the ingredients. If you buy protein that contains carbohydrates and fats, be careful not to add up to an excess of carbohydrates and calories in your diet. Otherwise, instead of high-quality muscle mass, you run the risk of increasing only your subcutaneous fat layer. For multicomponent proteins we recommend using Matrix from Syntrax. It contains whey, micellar casein and egg proteins and glutamine peptides in optimal proportions, which ensures complete absorption of the product.

Of the casein protein, one of the best muscle building foods is Weider's 100% Casein. It provides an even flow of amino acids into the bloodstream for 7 hours.

Egg and Beef Protein

For the sake of variety, you can replace whey protein with egg or beef - these products exactly mimic the amino acid composition of natural products. Plus, the manufacturer often adds 2.5-5 grams of creatine per cocktail serving to beef protein, which makes its use even healthier - creatine helps to store energy in the form of ATP molecules, which allows our muscles to do more strength work. Carnivor from MuscleMeds is rightfully considered the best in quality and taste of beef protein. It contains several times more creatine than a regular steak and is rich in BCAA, which enhances the anabolic and anti-catabolic effect. The famous bodybuilder Kai Green took an active part in its development.

Egg protein is not produced by many companies, and Optimum Nutrition is firmly in the niche with its 100% Egg Protein product. One serving of this protein contains as many protein and minerals as seven cooked egg whites.

Protein for drying

Girls who are professionally engaged in bodybuilding and often compete are familiar with the concept of drying - burning subcutaneous fat without harming muscle mass in order to make the body more prominent. Whey protein for women is ideal for this purpose, as it can be taken both before and after training. This type of protein is quickly absorbed by the female body, which makes it an indispensable tool in the fight for a beautiful relief, if there is not much time left before the competition. Whey protein for women has a high "efficiency". For the same purpose, casein and soy proteins are used. Casein, it belongs to the "slow" proteins, so it is usually taken at night. But soy protein during drying will be a salvation for those girls who suffer from lactose intolerance or adhere to a vegetarian diet.

How to make a protein shake at home?

Making a protein shake at home for women is not difficult at all. To do this, we only need easily digestible protein products, water or milk and a blender. The addition of fresh fruits and berries, jams, honey or oatmeal is also allowed, but in this case you will rather prepare a kind of gainer, since the proportion of proteins and carbohydrates will be approximately 50/50. Vary the composition of the cocktail at your discretion, depending on what goals you are pursuing.

Cooking tips

Use low-calorie jams or preserves to add a rich, fruity flavor to your cocktail. This product is not uncommon these days, and can be easily found in sports nutrition stores or in the health food section of large hypermarkets. If you are looking to make a low-carb shake that does not contain excess carbohydrates and is suitable for eating on a diet, then low-calorie jams are a great choice for making your shake taste better. Of course, the taste of natural jam or preserves is much brighter and richer, but they contain a large amount of sugar.

The protein component of a homemade protein shake is usually cottage cheese (regular, grained, or soft) or similar dairy products such as Greek yogurt. Of course, it will be better if these foods are low in fat, since 1 gram of fat contains approximately 9 calories. Raw eggs are often found in similar recipes, but let's be frank: eating raw chicken eggs is not pleasant. They have a viscous viscous consistency, a low degree of assimilation due to the lack of an enzyme necessary for assimilation of the raw product, a high content of fat in the yolks, and even there is a risk of contracting salmonellosis. And if the issue of salmonellosis is still solved by the use of quail eggs instead of chicken eggs, then the rest of the problems do not disappear anywhere. Therefore, the protein basis of our cocktails will be cottage cheese - it contains both whey protein and casein, has a neutral milk taste and mixes well in a blender.

Homemade Protein Shake Recipes

Ingredients	Description
150 grams of low-fat cottage cheese 300 ml milk or water 40 grams low-calorie jam	This protein shake is the lowest calorie on our list, contains no extra carbs and fats, and can be enjoyed even on a strict low-carb diet.
200 grams fat-free soft cottage cheese or Greek yogurt 400 ml milk or water 30 grams of walnuts 60 grams fresh raspberries or blueberries	This protein shake is packed with vitamins from berries and unsaturated fatty acids to lower blood cholesterol levels.
100 grams of cottage cheese 300 ml of kefir with a low percentage of fat 1 banana 1 teaspoon honey	This protein shake tastes good and tastes good, and the small amount of simple carbohydrates in it will immediately restore energy and revive you after a hard workout.
150 grams of low-fat cottage cheese 300 ml milk 1 teaspoon peanut butter 30 grams of oatmeal 1 kiwi	This protein shake is rich in unsaturated fatty acids, simple and complex carbohydrates, and can easily replace a full meal of solid foods. Kiwi is also rich in vitamin C (almost 2 times more than in oranges) and fiber, which improves immunity and the functioning of the digestive system.