The typical American diet already provides plenty of protein and there is no point in adding any more, unlike fat cells, there is no place in the body to store protein so the excess is eliminated or is seen as fat rather than muscle.
So what you need to do is to consume just enough protein to allow your muscles to be healthy, perform work and grow. But how much is just enough? You only use protein for about 15% of your energy use, the majority of energy comes from fats and carbohydrates. Exercising doesn't necessarily mean that you require more protein but more carbohydrates to stop your body breaking down protein and using that for energy.
Try to make sure that 70% of your protein comes from sources such as meat, fish, eggs or poultry. The complete protein provided by these foods combines with incomplete protein consumed from other food sources. So your body makes the best of all the protein that you consume.
If you are consuming too much protein, you are probably consuming too many calories over your maintenance levels and this will show as an increase in your body fat levels. And with the advent of the latest fad high protein diets, not enough carbohydrates are being consumed so the protein is converted to glucose and not converted into muscle growth.
What is needed for muscle growth is not more protein but high intensity strength training with the required amount of time for rest and recovery between sessions. Because that major bodybuilding star you saw in the latest magazine requires 300 grams of protein a day doesn't mean that you have to. What he won't tell you is that taking Steroids is behind his muscle gains and not his diet.
High intensity strength training and not food stimulates muscle growth. Consuming excessive amounts of protein is not only bad for your liver and kidneys but also promotes vitamin and mineral deficiencies. It is also linked to osteoporosis and some forms of cancer.
One way to overcome the need to eat large quantities of protein is to increase the consumption of protein in stages until a maximum efficiency point is reached and then to drastically reduce it again. This obliges the body to over-compensate by increasing the efficiency for the absorption of protein into the body.
An example of a Protein Loading diet is found below.
Week One
Breakfast: Poached egg on toast, cereal with fruit and milk.
Snack: Fruit and protein shake.
Lunch: Chicken, potato, and vegetables. Fresh fruit salad.
Snack: Nuts, fruit, and biscuits with cheese.
Dinner: Fish any style, rice, vegetables, whole meal bread and fruit salad.
Week Two
Breakfast: Two poached eggs on toast, cereal with fruit salad and milk.
Snack: Nuts, fruit, protein shake.
Lunch: Chicken with potatoes and vegetables (any style)
Snack: Nuts, fruit, biscuits with cheese.
Dinner: Roast Beef with vegetables, brown rice, whole meal bread.
Week Three
Breakfast: Three eggs any style on toast, cereal with fruit and milk.
Snack: Nuts, fruit, and protein shake.
Lunch: Turkey with potatoes and vegetables, brown rice, whole meal bread.
Snack: Nuts, fruit, protein shake.
Dinner: ? Chicken, potatoes, veggies, brown rice, whole meal bread.
Before Bed: Protein shake.
Week Four
Breakfast: Four eggs any style on toast, cereal with fruit and milk.
Snack: Nuts, fruit, protein shake.
Lunch: Spaghetti with meat sauce, potatoes, brown rice, whole meal bread.
Snack: Nuts, fruit, protein shake.
Dinner: Roast Pork, potatoes, brown rice, whole meal bread.
Before Bed: Protein shake.
After week four of this protein loading diet, move from the max intake of protein to the lowest. So in the fifth week go back to week one menu, in the sixth week, week two menu and so on.
This protein loading diet provides a balance of protein, fats and carbohydrates and combined with high intensity strength training will be very effective in increasing muscular bodyweight without the need to ingest large quantities of protein.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary's website at http://www.maximumfitness.com/
professional home cleaners Morton Grove ..Secretly we all want just a few things in life,... Read More
Monosodium glutamate, commonly known as MSG, was thought of as... Read More
"To eat an apple before going to bed will make... Read More
New studies bring to our attention that high levels of... Read More
Each and every person living in the UK is... Read More
The Health and Nutrition Industry has come about as peoples... Read More
Following these simple nutrition guidelines will allow you to lose... Read More
PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More
Do you know your ph? By getting ph strips at... Read More
East Meets WestAsian cultures have realized the medical benefits of... Read More
DIETARY SOURCES OF GLUTATHIONE: Glutathione (GSH) is an antioxidant and... Read More
America's focus on nutritious eating began to receive national attention... Read More
Fat burning compatible foods seem to be a popular topic... Read More
Magnesium is an important mineral that serves numerous essential functions... Read More
Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More
Every person on earth has experienced pain at one time... Read More
There are a lot of very good reasons to eat... Read More
What I am also going to point out is the... Read More
The first place that we cut corners when we are... Read More
Salt is vital for our health. Right now, you have... Read More
The Benefits of SnackingYou may feel regretful about snacking, but... Read More
This is usually the forgotten element of most mass programs.... Read More
With new research, new products and new skin protection advice... Read More
In a new study published by the American Heart Association,... Read More
Cholesterol has been around for thousands of years. It's a... Read More
spring cleaning service Winnetka ..Who suffers from Eating Disorders?Eating Disorder sufferers are male and... Read More
It is believed that cane sugar was discovered before the... Read More
Are Your Cells Talking To Each Other?Communication! It permeates our... Read More
Aging occurs when the body's cells die at faster rates... Read More
To research the health risks Sweet 'N Low and other... Read More
Wow! Is it just me or? Wait! Let me start... Read More
Here's food for thought! Did you know the average restaurant... Read More
Making simple changes to your food diet can help remedy... Read More
If you're looking for a power-packed entr?e or soup to... Read More
Although many realize that the liver has its own cleansing... Read More
In a study review conducted by David A. Geier, B.A.... Read More
I know that the headline is a oldie, but it... Read More
Just what is the "New Biology of Health?" And who's... Read More
Whatever diet you choose to live by, the food you... Read More
Herbal teas have long been known to have medicinal benefits... Read More
You may have heard of the "Portfolio Diet" wherein it... Read More
You've no doubt heard the saying, "You are what you... Read More
Protein must be a part of a healthy diet for... Read More
Did you know that there might be poison in many... Read More
You know about Vitamins A,C, D, E ,and the B's... Read More
Are you worried yet about your health? Are you anxious... Read More
Because of consumer demand, the food industry focus is on... Read More
For those of us that understand nutrition and it's importance... Read More
In this fast paced world, good nutrition may sound very... Read More
The Health and Nutrition Industry has come about as peoples... Read More
Nutrition |