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Step by step instructions for structuring an effective mass gaining diet to build lean muscle. Exercise & Diets for Bodybuilding;. How to Lose Fat Without Losing Muscle;. Protein for Bodybuilding: How Much Is too Much? In the 4000 calorie diet of our 100-kilogram bodybuilder. How Bodybuilders Lose FatHow Much Is too Much? It's true that bodybuilders and weight lifters need to keep the protein up in their diet in order to maintain and build the large muscle mass which is so important to their sports or recreation. Protein, as most know, is found in meat, fish, chicken, beans, milk, in soy products like tofu and in lesser amounts in nuts and grains. Daily Requirements. The estimated daily requirements are set by various nutrition authorities in each country. In the US, the Department of Agriculture (USDA) sets the guidelines for nutrients like protein as well as other major vitamins and minerals. For most people of average weight, the protein intake is set at less than 7. Athletes may require quite a bit more than this to support muscle repair, increased growth and to protect against the general hardships of vigorous training and competing. Yet sports nutrition authorities generally recommend no more than about twice the daily recommended allowance applicable to less active people. Excess Protein is Not Required. Some bodybuilders and weight training athletes have taken this recommendation for extra protein to extraordinary limits and well beyond any scientific recommendation. While excessive protein seems to do no harm in healthy, active people up to a point, the risk may be more substantial for someone with kidney disease - - the overweight or diabetic for example. Excess protein beyond the requirements of the body is broken down from amino acids into ketones or glucose or energy cycle intermediates for energy, and some is converted to ammonia then urea and excreted. The situation is encouraged by the extraordinary vigor of the powdered protein supplement industry in the weight training and bodybuilding markets. Skim milk powder can supply all the extra protein required and at a fraction of the price of some expensive supplement brands. I'll take you through an example to demonstrate the dynamics of protein requirements for weight training. Three Ways of Nominating Protein Requirements. It's possible to suggest a protein intake based on three ways to calculate possible requirements. Quantity per pound or kilogram of body weight per day. Macronutrient percentages, for example a diet of 2. Absolute amount of protein per day, 1. Protein by body weight. While the protein requirements for adult males are less than one gram per kilogram of body weight per day, estimates for athletes based on studies that evaluate nitrogen balance, a product of protein breakdown, suggest that up to 2. However, 2. 0 grams/kilogram is used by many sports nutritionists as an upper ceiling of protein intake for athletes, weight trainers in particular. The macronutrients are carbohydrate, fat and protein - - essential elements in human nutrition. Government Dietary Reference Intakes (DRI) nominate an upper level of protein intake at 3. For example, a 1. Even on a diet of 4. Please note the 2. So in this sense, moderately higher protein intakes do not exceed government healthy eating guidelines. Protein by daily intake. Considering that the US Dietary Reference Intake for an adult male of 1. X1. 00), you can see that 2 grams/kilogram/body weight/day for 2. Women require slightly less, yet slightly more during pregnancy. Even though the standard dietary reference intakes are calculated to meet the requirements of 9. Extreme Protein Recommendations for Bodybuilding. A few bodybuilding and weight training coaches recommend protein intakes of 4. Let's take a look at this. In the 4. 00. 0 calorie diet of our 1. That's 4 grams/protein/kilogram body weight/day; over four times the RDI and twice what's scientifically defensible. Not good. Fast and Slow Proteins. How quickly amino acids get transported to blood and how quickly they then get assimilated into muscle and other tissue for repair and rebuilding is the basis of this idea. According to some enthusiasts, fast proteins such as whey are superior to slow proteins like casein. Both are derivatives of milk products. Here are some values (Bilsborough 2. Egg protein 1. 3 grams/hour. Casein isolate - 6. Whey isolate - 8- 1. There's not much evidence that these variations make a difference to muscle building over the longer term, although whey has shown some advantage in short- term studies. Yet the other useful information that can be gleaned from the numbers above is that with an average protein absorption of, say, 7 grams/hour, a theoretical absorption is limited to around 1. If accurate, it makes the 4. Safety of High- Protein Diets. Very high- protein diets may not be safe over time for the following reasons: High levels of nitrogen and amino acids can be toxic. High- protein diets are not safe for those people suffering from chronic kidney disease. Up to 2. 0 percent of the population may be undiagnosed. Sources. Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Review. Bilsborough S, Mann N. A review of issues of dietary protein intake in humans. Int J Sport Nutr Exerc Metab. Apr; 1. 6(2): 1. 29- 5.
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