Women’s diet ally! Types of protein and how to choose

Supervisor Profile: Mr. Hirokazu Kobayashi, Representative of Outline Co., Ltd.

Representative of women-only personal gym OUTLINE . After being in charge of launching 8 stores at a personal gym listed on the Tokyo Stock Exchange Mothers, she currently manages 26 outline stores nationwide for women-only personal gyms, and operates a YouTube channel ” Outline Gym “, a channel specializing in dieting.

Why adding protein to your diet is beneficial

In order to lose weight effectively, it is important not only to lose weight through dietary restrictions and exercise, but also to increase muscle mass. The more muscle you have, the better your energy metabolism will be.

When you are on a diet, you may restrict your diet, and you tend to lack protein, which is a nutrient that builds muscle. A protein supplement will help you quickly get the protein you need for muscle repair and growth.

In addition, protein fills you up and gives you a feeling of satisfaction, so you can reduce the amount of snacks and meals without difficulty while supplementing protein.

Many people think that “protein makes you fat”, but drinking protein will not make you fat. Eating protein and gaining weight is simply because your calorie intake exceeds your calorie expenditure.

When incorporating protein into your diet, consider the calories you consume and the calories you burn through exercise.

Glad to be a woman! Three effects and benefits of protein

Protein has many effects and benefits, among which the three most pleasing effects for women are “diet effect”, “beauty effect”, and “muscle strength improvement effect”. Below, we will discuss each of these in more detail and their benefits.

diet effect

Protein does not mean that you will lose weight if you drink it, but you can consume energy efficiently by ingesting it.

Also, protein takes longer to be digested and absorbed than carbohydrates, so even a small amount will give you a feeling of satisfaction, which will help suppress your appetite and prevent overeating.

beauty effect

The effect of protein that is pleasing to women is the beauty effect. All parts of the human body, including muscles, skin, hair, nails, internal organs, and blood, are made of protein.

Therefore, a lack of protein can lead to wrinkles and sagging, as well as breakage and split ends.

In addition to protein, protein products for women often contain nutrients that are often lacking in diets and nutrients that have beauty effects, so be sure to check the ingredients when choosing.

Strengthening effect

In order to create a beautiful and healthy body line, it is important not only to remove excess fat from the body, but also to build muscle and tighten the body.

Consuming protein after exercise or muscle training to replenish protein will help your muscles grow more efficiently.

Compared to men, it is difficult for women to gain muscle due to hormones, so protein intake does not immediately result in a muscular body. Train with confidence.

Protein diet method and intake timing

If you want to incorporate protein into your diet, first figure out how much protein you need per day . The amount of protein required per day can be calculated by the following formula based on body weight.

[Protein required per day = body weight (kg) x 1.0-1.5g]

*Those who are training are OK with lean mass × 2.0g

It is important to consider the balance between food and supplements when it comes to protein.

As for the timing of intake, it is effective to take it together with carbohydrates with a high GI value within 30 minutes after exercise (a small amount of fruit such as bananas). It is also effective when there is about 6 hours between meals on non-exercising days. Let’s take it at the optimum timing according to your purpose, such as dieting and muscle building .

Type of protein

There are many types of protein supplements. Different types have different effects and tastes, so choose the one that suits you best.

whey protein

Whey protein is made from milk and is rich in BCAAs and essential amino acids that are effective when building muscle.

It is absorbed quickly and is used in large amounts in the body, so it is recommended for those who want to increase muscle mass and those who actively incorporate exercise into their diet. However, people with lactose intolerance who get a stomach ache when drinking milk should be careful.

casein protein

Like whey protein, casein protein is also made from milk. It absorbs slowly and forms a jelly-like substance in the stomach that keeps you full for a long time.

Casein is recommended to be taken at night before going to bed as it improves protein repair.

soy protein

Soy protein is a vegetable protein made from soybeans and is rich in isoflavones that act like female hormones. It is a recommended protein for women with beauty effects, such as being able to expect the effect of keeping the skin firm.

Soy protein is digested and absorbed slowly, and is characterized by its long-lasting satisfaction. However, it seems that it may be difficult to drink compared to other proteins because it becomes powdery when dissolved.

rice protein

Rice protein is a protein made by pulverizing whole grain brown rice, it is gentle on the stomach and is recommended for those who do not like whey protein. However, since the amount of amino acids is not large, it is a good idea to combine it with other proteins.

almond protein

Almond protein is a protein made by separating almonds from oil. It contains 44% protein, has a better flavor than general vegetable protein, and is easy to consume.

Almonds are rich in minerals, vitamins, dietary fiber and lipids.

pea protein

Pea protein is a 100% vegetable protein made from peas. It is also recommended for those who cannot drink whey protein due to lactose intolerance, and those who are allergic to soybeans or wheat. It has zero dietary fiber, so it’s gentle on your stomach.

However, compared to whey protein, it lacks the essential amino acids necessary for muscle synthesis, so it is a good idea to combine it with a protein rich in other essential amino acids.

hemp protein

Hemp protein is a powdered hemp seed that has a nutty flavor. Rich in anti-inflammatory omega-3 and omega-6 fatty acids, dietary fiber and all essential amino acids.

However, compared to whey protein and casein protein, it has less leucine, which induces muscle synthesis, so it is better to combine it with a leucine-rich protein.

cricket protein

Cricket protein is a protein containing cricket (cricket) protein. It has a toasted nut-like aroma and a refreshing taste, and contains more nutrients than other proteins, which is a source of energy for muscles during exercise.

How to choose protein for weight loss

Here are five points to consider when choosing protein for weight loss:

1. Select ingredients such as protein, carbohydrates, and fat
2. Choose by taste
3. Choose according to your diet
4. Choose whether you can continue to drink every day
5. Select by word of mouth/review/evaluation

When choosing protein for diet purposes, it is important to choose the ingredients that are included. Protein replacement diets often contain sugar and fructose, and tend to be high in calories.

It is also a good idea to choose according to your diet method, such as with or without exercise. Whey protein is recommended for those who do weight training.

There are various types and tastes of protein, and there are differences in flavor and texture depending on the manufacturer. Let’s judge whether you can continue to drink deliciously every day, such as taste and price, by referring to word of mouth, reviews, and evaluations.

For people who are lactose intolerant and cannot drink milk, whey protein and casein protein may not be suitable, so choosing carefully is the key to not failing in protein selection.

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Editorial department recommendation! best protein for women

From here, the Halmek WEB editorial department will introduce recommended proteins for women. Also, there are other proteins, so please try to find what you like.

Fine Protein Diet AYA’S Selection Berry Mix Flavor

” Fine Protein Diet AYA’S Selection Berry Mix Flavor ” is a soy protein smoothie supervised by AYA, one of Japan’s leading fitness producers. With 102 calories per cup, it will keep you full for a long time, and it contains 5 types of superfoods, L-carnitine that supports combustion, 11 types of vitamins, and black pepper extract. With a deep fruity berry mix flavor, you can replenish protein deliciously.

Meiji SAVAS for Woman Shape & Beauty

” Meiji SAVAS for Woman Shape & Beauty ” is a protein that contains soy protein that supports body building and fish collagen that is good for beauty. We are particular about the ease of dissolution, so you can easily dissolve it in water and drink it deliciously even in a glass or cup without using a shaker. It has a refreshingly sweet milk tea flavor, and we recommend dissolving it in milk.

FIXIT whey protein

” FIXIT Whey Protein ” is a low-sugar, low-fat whey protein with a protein content of 90% or more. It is a type of product that you can enjoy by mixing it with your favorite drink or food, as it is colorless and fragrance-free. It can also be used for making pancakes and sweets. Since it is almost lactose-free, it is also recommended for those who have loose stomachs or diarrhea after drinking milk.

Efficient diet with protein!

During dieting, dietary restrictions can make it easier for you to lack protein. If you incorporate protein, which is rich in nutrients and protein that build muscle, into your diet to supplement nutrients that tend to be deficient, it will lead to an increase in muscle mass, which will lead to a body with a good metabolism and less weight.

However, if your calorie intake exceeds your calorie expenditure, you will actually gain weight. Basically, protein that is sold has high nutritional value such as vitamins and minerals, so it can be used as a meal replacement instead of a meal. There are many types of protein, so if you are drinking for the first time, you should choose one that is easy to drink.