Build muscle with a high protein diet

Posted on May 10, 2007
Filed Under Diet, Fitness |

If you are trying to build muscle then follow the bodybuilders’ example and augment your exercise program with a high protein diet. High protein diets emphasize calories from protein over carbohydrates and fat. The rationale behind high protein diets is that carbohydrates cause swings in blood sugar that can encourage your body to create body fat. Complex carbohydrates such as rice and pasta are especially emphasized as easy ways to eat lots of calories that your body will then convert into fat.

So the real question now is how much protein do I eat and what foods to eat to help me build muscle?

A high protein diet is a diet that is mostly protein, a little bit of carbohydrates and low fat. You see the muscles in the body actually crave protein, and when you eat protein then your body breaks up the protein into amino acids which then help your muscles to grow and when your muscles once were fat and now they are turning into muscle then you are getting rid of the fat.

To maximize muscle building, you need to consume one gram of protein per pound of your body weight each day. So for example if you weigh 200 pounds then you need to eat 200 grams of protein a day, no more no less. This will support your muscle growth and give your muscles enough protein to really be able to build muscle.

So what kinds of foods make up a high protein diet? Other the augmenting your daily menu with a fitness supplements such as protein bars and protein shakes, you can also get lots of protein from natural foods found in your neighborhood supermarket. Update your grocery list to focus on lean meats such as fish chicken and turkey along with lots of green leaf vegetables and fresh fruits. If you must eat carbohydrates then focus on rice or breads that are whole grain. Stay away from fatty fried meats such as fried chicken and stay away from junk foods and sugary drinks.

A high protein diets should not be your long term strategy; once you have achieved your muscle growth and weight loss goals, you should slowly shift to a more balanced diet including all types of food. One problem with a high protein diet is that it can lead to the over consumption of cholesterol. All that meat and cheese, which is allowed by the diet, can be very unhealthy. Also, this diet can lead to kidney problems due to the low carbohydrate intake; in addition, since carbohydrates are a source of energy, not eating them can potentially make you feel weak and tired.

So, remember that if your goals are to build muscle or loose weight or both then a proper high protein diets combined with regular weight lifting at the gym is your ticket to success.

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