Regardless of whether you work out or not, the importance of protein is being advocated these days. However, there are many brands and types of protein, and many people have a hard time choosing the right one. In this issue, we will introduce a selection of recommended proteins by type from the viewpoint of “easy to drink and easy to continue!
CONTENTS
- Protein is only for people who work out! The idea that "protein is for people who work out" is old-fashioned.
- There are three main types of protein!
- I want to know! How to make good use of protein when you are not exercising
- Protein with a reputation for being easy to drink " Whey version
- Protein with a reputation for being easy to drink " Casein version
- Protein "Soy version" with a reputation for being easy to drink
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Protein is only for people who work out! The idea that “protein is for people who work out” is old-fashioned.
The idea that “only athletes, builders, and other people who work out should drink protein” has been around for a long time. Nowadays, the common sense is that “people drink protein to supplement what they can’t get from their diet. Protein is essential not only for muscles, but also for maintaining healthy hair, skin, organs, and so on. The daily intake of protein is estimated to be ” body weight x 0.8g,” but in today’s busy society, it is honestly difficult to cover this amount with meals alone, especially if you miss one meal or eat a simple meal such as instant rice. Therefore, it is recommended to drink protein to maintain health even if you are not doing muscle training. In the past, it was said that “people who do not do muscle training will gain weight if they drink,” but if utilized correctly, protein can in fact help you lose weight, so you should actively use protein.
Incidentally, if you are muscle training, it is recommended to consume protein with a standard of ” body weight x 1.5~2g. Protein powder is nothing but a dietary supplement, so do not forget to review the contents of your diet.
There are three main types of protein!
When choosing a protein, “type” cannot be ignored. There are three basic types: “whey,” “casein,” and “soy,” all of which have different characteristics. Whey, which is absorbed quickly, is said to be the best for drinking after training, and most protein products on the market are made from whey. Casein has a slower absorption speed and is more filling, and is generally consumed between meals or before bed. Both whey and casein are animal proteins produced from milk, and their high amino acid score helps build muscle mass. On the other hand, soy protein, a vegetable protein, is rich in fiber and contains little or no fat or oil, and is recommended for weight-loss purposes. It should be noted, however, that vegetable protein alone does not provide all of the essential amino acids.
I want to know! How to make good use of protein when you are not exercising
Protein is one of the three major nutrients, along with carbohydrates and fats, and has about 4 kcal of energy per gram. In addition to this, protein powder tends to have a sweet flavor, which may lead people to believe that it is fattening if taken by non-exercisers, but rest assured that there is no need to worry about gaining weight if utilized correctly. If you are not exercising and are considering taking in protein, please be aware of the three points I am about to introduce.
(1) “The rule of thumb is to consume the right amount of protein!”
Protein powder is a low-fat, high-protein nutritional supplement, but it is also a massive source of energy, so it is obvious that excessive intake will make you fat. Therefore, it is effective to supplement protein powder with the necessary amount of protein. Protein powders from various manufacturers provide 15 to 30 grams of protein per cup, but it is advisable to adjust the amount of protein by reducing the amount of powder. The daily protein intake for those who do not exercise daily is “body weight x 0.8~1g”.
(2) “The use of water or milk is also a key point!
When drinking protein powder, many people probably drink it with milk for its delicious taste. However, of course, milk also contains calories, and depending on the product, it may also contain a lot of fat, so care must be taken. Basically, weight gain is caused by “calorie intake exceeding calorie consumption,” so it is better to use different types of milk depending on what you eat that day. If “calorie intake exceeds calorie intake but it is difficult to drink protein without milk,” it is preferable to choose low-fat milk or mix it with water. Soy milk is also recommended because it has a richer taste, contains more nutrients, and is lower in calories.
(3) “It is also possible to drink it before a meal or replace it with a meal to reduce total calorie intake.
It is good to drink protein when you are a little hungry, but if you are using protein to lose weight, it is also recommended to drink it before meals or replace it with a meal. This is especially effective for those whose daily diet is unbalanced and mainly consists of carbohydrates and fats. These are so-called protein diets, in which protein, vitamins, and minerals that tend to be lacking due to reduced dietary intake are supplemented with protein powder. The advantage of this method is that it is easy to maintain a balance in one’s diet, and it is also easy to continue as a diet because it is easy to feel full. However, be careful not to reduce the amount of food you eat too drastically, as you may rebound or become ill. It is best to keep the diet in moderation, for example, replacing only evening meals with protein.
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