Which protein is better for drying?

Drying is a process whose goal is to reduce the interlayer of subcutaneous fat and give the body more relief, while maintaining muscle mass. The best way to dry is the right combination of diet and training loads. Since the diet involves a decrease in caloric content of food, the body needs additional make-up in the form of protein to maintain or increase muscle mass.

Types of Protein

Protein is of three types:

1. Whey - fast protein , the most effective after training, when the body needs to quickly restore the level of proteins in the body.
2. Casein is a slow protein, useful in the morning and at bedtime, provides proteins for long periods of time, since it is absorbed longer.
3. Soy is a protein that is suitable for vegetarians and people with lactose intolerance.

As shown in a study conducted in the US in 2006, the best protein during drying is casein. He thanks to continued digestion more evenly supplies the body with proteins and requires more energy for digestion, which contributes to the burning of subcutaneous fat.

Practice suggests that it is best to combine casein and whey protein. This will maximize the body's protein and keep muscles when weight is reduced.

Protein functions during drying

Protein during drying performs several important functions:

• it enriches the body with the necessary protein to maintain muscle during the diet;
• accelerates the burning of subcutaneous fat, since for its assimilation the body spends 3 times more energy than digesting carbohydrates and fats;
• increases the time of digestion of carbohydrates, which in turn reduces the feeling of hunger, which is particularly noticeable during the drying period.

Protein administration rules

For maximum effect in the drying process when taking protein it is necessary to adhere to several rules.

1. The volume of a portion of protein is calculated by the formula: 1.5 g of protein per 1 kg of body weight.
2. A single portion of protein should not be more than 30-40 g, because the body can not digest a large portion at a time.
3. The protein in the daily diet should not be more than 50%, because the body also needs fiber, vitamins and minerals, especially in the drying process.
4. With a combination of casein and whey protein, casein should be consumed in the morning and at bedtime, and whey protein immediately after training, this will achieve maximum effect.