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There is nothing revealing in observing that if you want to look like a body-builder, not only do you have to work out like one, but you should also drink and eat like a body-builder. A typical body-builder's workout is intense and strenuous, which generates a demand for nutrients that is different from that occurring as a result of an endurance or speed workout. In bodybuilding the main purpose of a workout is maximum muscle growth accompanied by fat tissue reduction. That is why nutrition standards for a man in the street are not what you - the real body-builder - need.
No other sports discipline makes the more the better rule more evident than bodybuilding does, when it comes to proteins. Remember! Protein is a nutrient which is the main building material for our muscles.
Why should you increase the intake of proteins when building your body mass?
A person striving to develop muscles should supply the body with larger amounts of this main nutrient for a number of crucial reasons.
First of all, when you work out intensely, the resulting loss of proteins is larger than that in the man in the street. During a workout more systemic proteins are destroyed (exertion catabolism) The reason for the occurrence of this process is accelerated consumption of enzymes which regulate energy processing during workout. In other words, the body uses muscle proteins to cover the demand for energy, i.e. muscles are burnt during a workout.
Secondly, if you work out intensely, you can you can switch your body into the post-workout overcompensation triode, thanks to which the body will be able to absorb more of the compound to rebuild the muscles. Therefore, it is obvious that, as a body-builder, you mainly need proteins to restore muscle fibres, damaged during an intensive workout. The fibres become thicker as they are rebuilt and increase the muscle volume, which is your aim!
Is sports nutrition an expensive investment?
Some people believe that buying a product like that is beyond their financial capacity. But is it true? A 40 g dose of a high-quality high-protein product, e.g. NITROPROGEN, PERFECT WHEY PROTEIN or NIGHT PROTEIN BLEND, offers as much as 30 g of full-value protein and it only costs £3 If you wanted to obtain a corresponding amount of chicken breast, it would cost £2 and if you wanted to get it from eggs, the price would be about £3. As you can see, the difference is far from significant. Besides, by including high protein products in the diet, we can be sure that the protein is full value, and so it will be maximally absorbed.
How should you compose a high protein diet if your goal, apart from muscle mass development - is getting rid of fat tissue?
The first step in diet-related changes for a person striving to reduce fat tissue is a change in carbohydrate-fat proportion. The amount of the first one should be reduced and the amount of the latter should be increased as appropriate.
If we took only the diet calorie rate into consideration, it would be possible to claim that this change is insignificant (1g of proteins and 1 g of carbohydrates have the same calorie value, i.e. 4 kcal). Obviously this is not the case. Today we now that it is not only calories that shape our body. What is more, or even the most important, is where the calories come from. 1 g of proteins is not the same as 1g of carbohydrates if you ask your body.
It is obvious to everyone, that if we want to lose weight we need to switch our body into a mode, in which the amount of energy that is used will be larger than the amount that is taken in (output is bigger than input). This can be achieved by increasing the amount of proteins taken in (at the cost of carbohydrate amount) because processing, digesting and absorbing it requires more energy than processing the same amount of carbohydrates in the system (in fact processing a gram of protein requires more energy than this gram of protein provides). The conclusion is simple: by reducing the carbohydrate content in the diet for the sale of increasing protein intake, the body is induced to perform extra activity, which increases daily energy output.
Caution: a change in the diet of a person who is striving to reduce fat tissue cannot rely solely on increasing the amount of proteins taken in, as it needs to be accompanied by reducing carbohydrate input (the total amount of calories should remain unchanged). Applying high-protein nutrition has one more advantage, which is extremely important for all gourmands, who take great pleasure in delicacies. Despite their low sugar content, high protein products perfectly imitate scrumptious sweets.
The next vital aspect is the fact that while selecting the sources of proteins in your diet, it Is necessary to pay attention to their fat and carbohydrate content. You can see how difficult it is to compose a good high-protein and low fat meal, when you consider nutrition facts for basic foods which we included In this Extra Large issue.
This is why it is recommended that a diet should contain high-protein nutrition products, which are the source of full-value (100% absorbent) proteins, and have low fat content (approx 1%). It is Known that while composing the daily menu, the most difficult part is selecting appropriate protein sources. It is more difficult than obtaining the necessary amount of carbohydrates. If you wanted to include 30 g of proteins In a meal, you would have to use 8 egg whites to prepare it. In order to supply a corresponding amount of carbohydrates 50g of oat cereal would be enough. When you are on the run, you usually have little spare time, and in particular - very little time which you could spend preparing full -value meals, therefore you need to support your diet with high-protein nutrition products. Luckily you can choose from a broad range of products which make it possible to quickly obtain a sufficient amount of proteins of the highest quality.
Protein is the basic building material in our body - it accounts for 90% of muscle mass. |
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