Protein for women’s weight loss, when is it better to take the protein shake to see better results when exercising with and without weights? Should the protein shake be taken before training, during the exercise routine with or without weights, after training or practicing a sport?
5 Ways To Make Proteins For Women’s Weight Loss Maximum
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It is a doubt that there are beginners and experienced who lift weights in the gym, who practice sports or who perform a daily cardio time such as jogging, swimming, cycling, etc. Many and many wonder if the protein shakes before exercising or after exercising. In fact, some question whether the protein during the physical exercise session to gain more muscle mass.
Proteins “clean” or zero carbs to gain muscle mass or to lose fat?
Maybe this (supplements only provide protein) which is good because they bring other nutrients such as vitamins, minerals, and help someone who is a low-calorie diet and want to lose weight in fat, because it suffered some pathology like obesity, diabetes, and therefore carbohydrate consumption directly in high concentrations and easily absorbed, most is not indicated.
The above said gives me the opportunity to clarify something that is not to say. Many still think that when they do an intense physical activity such as running to the max, doing intensity “hits” or the same lifting of weights, they burn fat.
Note: only those with good aerobic fitness can burn fat in large quantities of high-intensity exercises while performing with or without load.
Now, what happens if this glucose is over? What happens is your body will use the fat that accumulates in adipose tissue as an energy source, but the eyes, because there is no glucose available, your body will also need a valuable amino acid (some) to be able to metabolize “fat” this and serve as energy.
So look at the end of the routine of your weight and then finish up with an intense cardio to lower the percentage of body fat, because you might lose more protein already synthesized in your muscles, because they spent on while doing cardio… considering that you already spent a lot in your previous weight training routine.
How many protein scoops should I take in each shake?
Usually, protein whey or beef protein supplements (which are the most commonly taken) usually provide between 22 and 28 grams of protein per scoop. Some can also provide between 6 and 15 grams of carbohydrates in the same scoop. Some may be able to reach 30 grams of carbohydrates.
The protein scoops that you should add to your shake: if you can afford it, in each protein shake (pre-workout, post workout, pre-cardio, snack, fasting, etc.) you should take between 40 and 50 grams of protein proteins, at least.
If you have little money: look for a protein powder that also provides carbohydrates, so that they help, you recover and do not have to spend taking more protein. It is not ideal but it can also work, especially if you do not suffer because your body accumulates a lot of fat easily.
However, if you tend to easily accumulate fat, then I suggest you take the only protein shakes (no carbs), and of course the rest of the time in your diet.
The best time to take your protein
Take protein shakes before and after training is an excellent choice for those who can afford it (because this protein powder is usually expensive) and can help them recover more quickly, and to get more muscle volume. However, it is true that there are other times of day in which it is good that you also take your protein shake.
1. Fast protein shake: not just a good (and indeed highly recommended) when you practice early in the morning and don’t have time for breakfast, take protein as the first breakfast helped recover what has invested the body during sleep You, even if you practice in the afternoon or in the evening.
2. The protein shake before going to sleep: especially if it is a case in shake since it is the protein part of cow’s milk that is absorbed relatively slowly.
Then, take whey protein shakes because it is easily and quickly absorbed at the end of your weight loss routine about 30 minutes before bedtime.
3. Protein shake as a snack or a drink: sometimes we do not have time to prepare a meal or the time to sit and chew solid food.
Therefore, this is where the protein shake makes its glorious appearance because it is easy and quick preparation and we do not take 2 minutes taking it. NOTE: do not go to replace all kinds of meals with protein shakes since it is not recommended to do so.
4. Protein shake after weighing and before cardio: some people feel it is necessary to take protein shakes at the end of a high-intensity workout with weights and cardio sessions before moving on to them, to reduce the degradation of muscle proteins as an energy source.
NOTE: Then, you must take another intake of the shake at the end of your session.
5. You should be taking protein before and after exercise: even if you have little money to buy supplements, but you can eat well, then drink your shake at the end of the training session, and then wait between 30 and 60 minutes so later you can eat your meal (meal post-workout).
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