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/
Culver prom limo ..Last year I had a number of clients who started... Read More
Oats (botanical name Avena sativa)An oat is a grass that... Read More
While there are many effective ways to get more energy... Read More
First of all you have to have a bucket. You... Read More
PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More
What ancient tribes and people of the Amazon have known... Read More
Have you ever watched someone who appears thin and healthy... Read More
Spring in New York City is a really magical time.... Read More
Did you know that there might be poison in many... Read More
In parts 1-6 of this series of articles titled "Take... Read More
When you actually sit down and think about it, bottled... Read More
There seems to be fairly poor tracking by any formal... Read More
The field of nutrition is awash with charts, tables, diagrams,... Read More
Some say they don't or can't buy organic foods due... Read More
Can the colors on your plate tell you what health... Read More
How well do you know about vitamin K? This vitamin... Read More
Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More
Much controversy and argument surrounds the idea that food may... Read More
A fictional overheard conversation at a Thelma's Fine Dining.Hi, I'm... Read More
Media coverage of severe acute respiratory syndrome (SARS) has incited... Read More
Although many realize that the liver has its own cleansing... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
They're not only good for you, but they taste good,... Read More
The above foods contain high antioxidant capacity. These foods were... Read More
Incorporating these fat loss tips will improve your nutrition program.... Read More
Wood Dale limo ..Milk is highly underrated. Experts say, America finds itself in... Read More
Tired of having stare-downs with those boxes of Krispy Kremes,... Read More
Most red and white meats are very fatty and are... Read More
Vitamins, minerals and other nutrients are essential to the development... Read More
OK, no more excuses. Here's how to stop making everyone... Read More
"To eat an apple before going to bed will make... Read More
Recently, trans fats have risen to the forefront of the... Read More
In parts 1-6 of this series of articles titled "Take... Read More
Last year I had a number of clients who started... Read More
You're always hungry right? The last thing you have time... Read More
Obesity is epidemic in this country for both children and... Read More
Because of consumer demand, the food industry focus is on... Read More
Are there any benefits to be obtained from drinking water... Read More
Have you ever thought about where your drinking water comes... Read More
Fat burning compatible foods seem to be a popular topic... Read More
There are basically four major components, or essential molecular components... Read More
When we think about the benefits of being ensuring a... Read More
Picture yourself in one of the following scenarios.You're cruising along... Read More
Your Non-Conscious Mind is 98% of your full power. Over... Read More
In the last twenty years, a huge and growing body... Read More
A lot of people I've talked with about health supplements... Read More
Instead of Butter: Use top quality, cold pressed, extra virgin... Read More
It would be fair to assume that almost everyone on... Read More
While packages of the artificial sweetener Splenda claim, "made from... Read More
So, what is new about this that you already don't... Read More
Nutrition |