Protein diet and a protein-rich diet is the difference. During the training in building muscle mass, a person needs more protein, but can not give up carbohydrates, especially complex ones. Meals must be a calorie, but easily digestible and not too large in volume.
Protein diet is associated mainly with the Dukan diet, in which the amount of carbohydrates is drastically reduced. During muscle building training, such a diet is unacceptable because it provides too little energy. However, increased demand for protein should be met by properly composing meals and supplementing selected amino acids.
How much protein do you need to build muscle mass?
Many bodybuilding trainers recommend 2-2.5 g of protein for every kilogram of body weight a day. However, nutrition physiologists do not approve of such a dose. The protein requirement of an adult leading a normal lifestyle is 0.9 g per kilogram of body weight.
It is better not to significantly exceed this dose, even if we do sports because excess protein is harmful to the body. First of all, it puts a heavy load on the kidneys, which must work hard to excrete the substances formed during the transformation of proteins. Secondly, excess protein in the diet can cause calcium loss, which leads to osteoporosis the simple way.
The second problem is the volume of meals. To absorb the right amount of protein you need a large portion of food. And an overfilled stomach is not conducive to training. Therefore, meat should not be the main source of protein. Greater protein content can be found in milk, cheese or yoghurt. An excellent source of all the amino acids we need is eggs. No matter where the protein comes from, if we eat a lot of it – you need to drink a lot, especially water. This will help the kidneys get rid of excess.
Diet during muscle mass training
When a person trains, he has a greater energy demand. Very active women use approx. 2,500 kcal per day, very active men – approx. 3,350 kcal per day. Energy should come.
A person working on building muscle mass should consume 5-7 meals a day. Protein should be found in each of them. however, pre-workout meals should contain more carbohydrates, the bedtime meal is composed rather of proteins.
We obtain protein from lean meat of poultry, fish, seafood and beef as well as dairy products and eggs.
Carbohydrates should come from whole grains, vegetables and fruit.
Nutrients and supplements
Protein supplements are a way to avoid hearty portions of protein on the plate. Powders containing amino acids are used instead of cutlets, portions of cheese or sausage. But this way is also not safe.
Protein supplements acidify the body, which means that various important processes in the body are disturbed due to abnormal pH. In addition, nutrients that are made from milk may contain antibiotics or plant protection product residues. In powdered form, their concentration may be high. Nutrients are prohibited until the age of 20.
A safer way to provide the right amount of protein needed to build muscle is to supplement selected amino acids. Because, in fact, it is them, and not a large amount of protein, that bodybuilder needs at all. It is worth reaching for arginine, glutamine and branched-chain amino acids (BCAA).