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/
family-safe home cleaners Lincolnshire ..You say you don't know what glyconutrients are? You are... Read More
The key to good hydration is drinking a lot of... Read More
A beautiful smile and healthy mouth actually can come from... Read More
Ambrotose? - the Nutritional Alphabet of the "Sweet Language of... Read More
First some terminology.Fructose ... a five carbon sugar that occurs... Read More
Cholesterol. What images come to mind when you see this... Read More
Is the thrill gone? Has the thrill gone out of... Read More
The word herb is used to refer to any part... Read More
"You are what you eat."Does it sound familiar? You probably... Read More
Salt does Not Cause High Blood Pressure. Some things you... Read More
For all I prefer to buy my fresh produce at... Read More
Information on potassiumWhen you read about potassium and senate document... Read More
The best weight training and cardio workouts will do very... Read More
Factory FarmingThe big names in American agriculture would like you... Read More
Copyright ? 2004 priya shah Glutathione, the body's... Read More
Constipation is a condition whereby the fecal matter traveling through... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
Today we're shifting our focus from wealth to health. First... Read More
In large part, you're in control of your health, not... Read More
Evidence suggesting that alcohol is "cardio-protective" first appeared in the... Read More
Omega-3 appear to reduce the risk of heart attack. A... Read More
Cholesterol has been around for thousands of years. It's a... Read More
In health circles there has been much recent talk about... Read More
ABC News has recently focused on the possible anti-aging benefits... Read More
For a natural and tasty way to improve your health... Read More
after renovation cleaning Bannockburn ..My name is Mildred Shears. I'm retired and I live... Read More
Do you need omega 3 fatty acid in your diet?... Read More
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More
Most of us eat at restaurants for a variety of... Read More
Fibromyalgia is a chronic and potentially life-altering disorder with symptoms... Read More
Unfortunately, the words "diet" and "cheating" go hand in hand.... Read More
Protein is one of the basic building blocks of the... Read More
Biological clockObviously you need biological clock to time and alarm... Read More
The word cholesterol has become synonymous with poor health. Indeed,... Read More
Your Non-Conscious Mind is 98% of your full power. Over... Read More
If you want to build muscle, lose body fat or... Read More
The reason I remember the first time I was served... Read More
Much controversy and argument surrounds the idea that food may... Read More
The cry of "I have no willpower!" often emerges from... Read More
Numerous reports have recently appeared in both the lay and... Read More
When it comes to food, we can't ignore the facts... Read More
When was the last time you consumed soda? Most likely,... Read More
Cherries?A Supercharged FruitThe little red fruit that has been enjoyed... Read More
Whenever possible, we should try to get our antioxidants and... Read More
Most people understand that it is wise to limit the... Read More
Studies support the benefits of eating a diet rich in... Read More
The research in support of dietary omega-3 fatty acids (such... Read More
The dangers of processed foods and diets Why is that... Read More
Having a large amount of such "visceral fat" is associated... Read More
Protein must be a part of a healthy diet for... Read More
Nutrition |